If you are just getting to know the art of yoga exercises then this 15-minute yoga workout for beginners is exactly what you need!
Let’s put it this way…
We all know that yoga is healthy but what else can it be beneficial for to be more specific?
Here’s is just a small list of the goals that you might have:
- Yoga for weight loss – yes, of course, you can lose weight with yoga… and you can start losing it right away! Once you master the poses for beginners you can check our 20 yoga workout for weight loss…
- Yoga for flexibility – Who knew? Isn’t yoga all about stretching though? We have a 15 minutes yoga workout for flexibility as well!
- Yoga for strength
- Yoga for overall quality of life
These are only a few out of hundreds of reasons why you should be practicing yoga.
Want to start? Then this is the perfect place for you!
15 Minute Yoga Workout for Beginners
1. Seated Forward Bend
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To start out the yoga workout for beginners let’s start with something easy and essential at the same time…
Sit on the floor or on your mat, with your legs straight in front of you.
Hold the position with a straight back and without losing a form start leaning forward while holding your toes with your hands.
Fold forward and try to move your chest closer to your thighs and touch your legs with your forehead…
Inhale before you lean forward and exhale during the process.
Stay in this position for a couple of seconds and get back to the starting position. Repeat this movement a couple of times before moving on with our set of yoga workout for beginners…
2. Reclining Hero Pose
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To start getting into this pose, sit on the mat…
Move your leg’s a bit apart so that you are able to sit in-between your heals (if it is too hard for you, you can sit on a small block),
Slowly start to lean back with your body with a straight back, put your elbows on the ground to help you with balance.
Touch your fingers to the toes; try to roll all the way down to the back. Stay in this position for a while.
To get out of it, slowly lean forward and pull yourself up with your elbows.
Stay in this position for as much time as it is comfortable and don’t forget to breathe correctly.
3. Plank Pose
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If you want to get used to yoga exercises, then you have to master the plank pose… It will make your core stronger and will help you with other, more advanced exercises…
And it is a must-include to any set of exercises of yoga, especially for beginners.
To start, lean on your hands, round the shoulders and keep your back as well as legs straight.
Only parts of your body touching the ground should be the hand palms and fingertips of your feet.
Make sure that your body is in a completely straighten form.
Even though it doesn’t sound hard, trust me in about 30 seconds you will feel what this position is all about.
Try repeating this position for around 3 to 4 times.
4. Downward Dog
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This one sounds a little complicated but is one of the most important poses of any yoga routine regardless of the level…
Don’t be afraid to try it…
Lean forward to the ground, stand on your knees right underneath your hips and place your palms flat on the ground shoulder-width apart.
Press your hands into the floor and slowly straighten the legs to get to the downward dog position.
Hold your back and legs straight.
Try to put your heels to the ground to make sure that your legs are straight and you are not leaning you’re your fingers.
Breath as you would normally do…
Hold yourself in this pose for a couple of seconds without losing the form and get back to the initial position.
For most of the beginners, it is easier to keep their knees bent. Don’t worry about it, after some time your body will start getting more flexible and used to this type of movements. After that, you will be able to do this exercise without bending the knees.
5. Boat Pose
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Sit on the mat for this one…
For this position, you have to create a 45-degree angle using your legs and hands.
Lay down on your back. Start by slowly raising your legs up for a bit.
Do the same movement with your core body and point your hands towards your raised legs.
As a result, you should have a triangle form created out of your body and hands… and you’ll be mostly laying on your glutes.
Hold this position for around 30 seconds before taking a rest. Repeat it for 3-4 times.
6. Wide-Arm Cobra
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You won’t have to stand up of the floor for this cobra pose… Just turn around and…
To start, lie down on the stomach, straighten up your hands as if you are doing the push-ups.
Try to lean on your fingertips…
Lean on your hands and extend your legs(palms looking up) without leaving the ground.
Keep your legs and feet slightly apart, parallel to your hips. Keep your head up and look forward.
On an inhalation start lifting your chest off the floor without the abdominal area leaving the ground, keep your spine long and lift the top of the head toward the ceiling.
Exhale… Don’t be in hurry to go back, try having 5-6 deep breaths in this position.
Then slowly get back to the initial position.
Repeat this movement for a couple of times without changes.
7. Childs Pose
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Now turn around once again…
You are almost finished!
We will finish this yoga workout for beginners with one of the most relaxing poses – the child’s pose.
To do this exercise, sit on your knees, with your heels under your butt and slowly lean your torso forward.
Lower your chest to your knees as close as you can while pointing your arms in front…
..Rest your head on the mat (You might not be able to do it right away, but you will get there in a matter of a couple of workouts).
Hold this pose for around 10-15 seconds and slowly start getting into the starting position. Repeat it for 2-3 times with around 10-20 seconds of rest in between.
Every single position is for beginners but can be practiced at any level you might be at…
That’s it… Now you can start practicing by following this basic yoga workout for beginners.
Did you know all of these facts? Was it helpful? Let us know…