Yoga for Beginners: 11 Minute Yoga Workout for People Just Getting Started With Yoga

So, you’re wanting to start yoga. This is good. Yoga for beginners isn’t as hard as you’d think.

Don’t be frightened, though. You aren’t going to be a pro yogi for a while so don’t allow yourself to get discouraged when you can’t touch your toes or keep your legs completely straight during some poses.

Doing yoga is a long journey, but the benefits will last you a lifetime.

Yoga Workout for Beginners

This workout is designed specifically for beginners. There aren’t any advanced moves in the workout and going from one pose to the next is supposed to be a smooth transition so you can have a flow throughout the duration of the workout.

Be prepared to feel a little burn. Yes, yoga works your muscles much more than you think it does.

If you can’t hold some poses for the entire 30 seconds, take a quick break, then go back into the pose for the rest of the time frame.

Here is the workout:

  • Forward Bend – 30 seconds
  • Garland Pose – 30 seconds
  • Plank – 30 seconds
  • Downward Facing Dog – 30 seconds
  • Warrior I (right on first set, left on second set)- 30 seconds
  • Crescent Lunge (right on first set, left on second set)- 30 seconds
  • Seated Spinal Twist (right on first set, left on second set)- 30 seconds
  • Cat-Cow Pose – 30 seconds
  • Camel Pose – 30 seconds
  • Child’s Pose – 30 seconds
  • Corpse Pose – 30 seconds

Do this routine 2 times to complete the workout.

Forward Bend

The forward bend is a great way to get started.

Bend forward keeping your back as straight as possible. Reach your arms down as far as they can go.

Make sure to take nice, deep breaths so you can get even deeper into the stretch. The deeper you can get, the better. This will make transitioning to the next pose much easier.

Garland Pose

You are now going to come up slowly, bring your hands together into a prayer position, and squat down as low as you can.

Hold this position for 30 seconds.

You’ll be feeling this pose in your legs (hamstrings and quads). Not only will you be opening your hips, you’ll be strengthening your legs significantly.

Plank

From the garland pose, come back up to a standing position, bend forward until your hands are on the ground. Then you will need to walk your hands forward until your back is completely straight and you are holding yourself up with just your feet and arms.

You will be in a position as if you were about to start doing push-ups.

You’ll be significantly increasing strength all over your body, but more specifically, your core. Having a strong core can lay the foundation for many other yoga poses you will be trying in the future.

Downward Facing Dog

To get into the downward facing dog, all you need to do is start walking your hands back, try to get your heels to the ground while keeping your legs as straight as possible.

Now, if you don’t have flexible hamstrings or calves, it might be a tough challenge to get your heels to the ground.

Do the best you can. The flexibility will start to come in no time.

Warrior I

Getting into Warrior I shouldn’t be too difficult.

From downward facing dog, bring one foot forward, so you are almost in a lunge position. Bring your upper body up and hold your hands out (one forward, one backward).

To sink deeper into the pose, all you need to do is bend your front knee. Make sure you try to keep your back leg as straight as possible. It’s also important that your front knee doesn’t go past your toes.

Crescent Lunge

This is very similar to the Warrior I pose.

The main difference between the crescent lunge and Warrior I pose is the positioning of the back foot.

Instead of your back foot being turned sideways, you will bring your foot forward and come up on the ball on that foot. This should be an easy transition from the Warrior I pose.

You will be able to get a deeper stretch of your hips during this pose.

Seated Spinal Twist

There is no easy transition from the crescent lunge to a seated spinal twist, so the best thing you can do is come back to a standing position, sit down with you legs straight out in front of you. From there, bring one knee close to your chest, put it over the other leg, put your opposite arm on the outside of that leg and twist as far as you can go.

Twists are great for realigning your body.

Cat-Cow Pose

Come up on your hands and knees.

To get into the cat position, round your back. When you’re ready to transition into the cow position, you bend your back the opposite way.

This is a position where you are constantly moving, so you won’t have to worry about holding a position for too long. You should change from cat to cow after each breath you take.

Camel Pose

Bring yourself up, but keep your knees on the ground.

You will then start to bend backward and try to grab your heels.

If you have a back problem, this is a pose that you may want to skip because you could be putting a lot of strain on it.

Ease into this pose so that you don’t hurt yourself because it can be really easy to tweak something if you try to force too much in this pose.

Child’s Pose

A classic pose for any yoga workout, you will be giving yourself a break. You are going to give all of the muscles you just worked a significant rest that they truly deserve.

Try to sink your butt as close to your heels as you can to get the most benefits from the child’s pose.

Corpse Pose

The corpse pose is one of the best ways to close out any yoga routine.

This is the perfect pose for when you are trying to find your zen and get into the best state of mind possible.

If you weren’t already relaxed, this pose will put you in a relaxed state. Something you may need after really pushing yourself through the other poses.

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