Your core should be completely engaged, chest forward, and you should be actively grounding all four corners of your feet into the ground. Tip: Watch to make sure your knee does not move more forward than your front toe to avoid injury.
Triangle is a simple and fun transition from Warrior II and a great way to practice your alignment and improve mobility. Tip: Your body should be able to fit in between two walls in the pose, you should be completely linear. So make sure your chest is lifted, your heels are aligned, and your shoulders and hips are in line with each other. Tip: If this pose feels too difficult, try bringing your hands into a prayer pose at your heart, or even slightly parting your feet from each other.
Drop your knees to the floor for a half Chaturanga, or opt for Knees-Chest-Chin by dropping the knees, then chest, then chin to the floor using the core still challenging!
Or, in the video tutorial below, Lizette shows you how to properly use yoga blocks to assist you with your Chaturanga. It is important to build a strong foundation.
That is why I still recommend this pose even in a beginner yoga routine. I did this when first starting out and it was extremely frustrating to me the amount of upper body strength I lacked, but consistently practicing it lead to me being able to do it a few weeks later, and that boosted my confidence substantially.
Setting goals for your practice and achieving them is the best feeling in the world, and will make you want to keep going and keep improving. But with that being said, listen to your body and if you are not at a full Chaturanga yet, that is okay! Maybe try to hold it for a short amount of time on your last set before you drop to your knees and build from there. Tip: Feel free to do a modification for this pose such as knees-chest-chin.
Tip: If you have a tight low back, spread your legs a little bit wider than your hips to relieve tension. Tip: There are many variations of pigeon pose if you find it too difficult. For this variations, you can try placing a block under the side of your bent leg to release the tension in the stretch. Tip: Keep your feet flexed and pulling back towards your body throughout the pose to get a deeper stretch and improve flexibility.
Remember, try to hold each pose for 15 seconds, and breathe for those 15 seconds. It is common when first starting to get lost in your mind due to the discomfort. Allow your breath to bring you back to center. Repeat this sequence four times , and switch sides each time. So if your left foot was in front for all the poses that allowed it, make sure your right is in front the next time, then switch. This provides balance for your body and prevents one side from being more worked on than the other.
Remember to allow yourself to rest one minute between sets , and one minute after , preferably in Savasana , known as Corpse Pose. This is the ultimate resting pose, and is actually much harder than it looks when first starting out! After practicing this routine for the next couple of weeks you are eventually going to want to switch it up. We highly recommend practicing yoga partner poses for a challenging and fun experience. Want to save this routine for later?
Pin the complete beginner yoga routine below! Below are questions we commonly get from beginners wanting to get into yoga who start with this routine. A good starting point is committing to three days a week at the same time. They do NOT need to be hour long sessions- you can build up as you go! Just starting out with a 20 minute session like this one will help you see results if you are consistent. If you are struggling maintaining a schedule check out this post on creating a habit out of your yoga practice.
A lot of people enjoy working out right when they wake up in the morning as they prefer to practice yoga on an empty stomach , while others enjoy practicing in the evening to help them unwind. This all depends on you and your goals- typically if your goal is weight loss, working out on an empty stomach in the morning is best for burning fat, but if this is NOT your goal, I think whatever time makes you enjoy the practice most and come back to it again and again is the best choice.
Never go into any type of physical activity without warming up. Although this routine has a few poses that can be modified to create a warm up, you want to make sure you do a few gentle poses that wake up you entire body to avoid injury and get you in the correct mindset.
We have an article here about why warming up before yoga is so important which comes with a free printable warm up for you to do before or after all your workouts. Try going for a walk or doing a relaxing yoga flow instead. I hope you found this post informative and helpful, and this becomes one of your new favorite routines to practice!
If you struggle the first time, just stick with it and stay consistent- I know you can do it. Pushing through the beginning is the hardest part. Remember to download the printable from our FREE resource library where you get access to a ton of other free health and yoga printables! Ally is the co-founder of Yoga Rove with her fiance Victor.
She began practicing yoga at the beginning of her career as a Registered Nurse to cope with the physical and mental stress it put on her, and it quickly became apart of her life. Her goal is to help beginners develop a fulfilling practice without the intimidation. Besides managing this website, she loves hiking with her loving fiance and cuddling with her two silly cats.
Thanks so much. I just started practicing yoga and your website is so helpful for beginners like me.
An endless thank you to you and Victor. More power! Awe thank you so much Mary Anne, we love to hear that! Thank you so much Ally for this yoga for beginners. The tutorial is succinct. I am an undergraduate student so I want to stat a Yoga class for students in my university. This is helpful. If you have any information in how to start a yoga class for people like me,I will really appreciate if you write about it.
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