Flexibility,  Strength and Fitness,  Yoga Poses

Easy Yoga Flow for Beginners

It’s hard to be a beginner at anything. We see advanced yoga poses, but where do we start? Maybe you’ve wanted to start practicing yoga for a while, but it’s intimidating!

I got you, boo! Here we’ll go through an easy yoga flow for beginners!

Not a beginner? This series is also a great warm up before your daily practice!

Just by practicing this quick 15 minute yoga flow frequently, you will start to feel the movement from pose to pose change from awkward and foreign, to fluid and comfortable.

Don’t worry if your poses look different from the pictures! We all have a unique practice. The most important thing is that you feel a stretch without pain. Always feel free to modify the pose to fit your practice!

Who can benefit from these poses?

  • Beginners looking to get fit and learn yoga
  • Those who suffer from anxiety or stress
  • Sufferers of chronic aches and pains
  • Anybody who would like to become more flexible

Hold each pose for 3 – 5 breaths before moving into the next pose.

Well grab your mat and let’s start this flow!

#1 Mountain Pose

  • Standing at the top of your mat, place your feet hip width apart
  • Plant your weight evenly over each foot. Spread your toes and place them each onto your mat. Feel your weight balanced on your toes and heels evenly
  • Squeeze and engage your thigh muscles
  • Relax arms to your sides

#2 Upward Salute

  • Raise both arms to the sky and press your palms together, point to the sky
  • Look toward your hands
  • Pull the shoulders away from the ears

#3 Forward Fold

  • Bring the arms down to your sides
  • Hinge forward at the hips toward your toes
  • Continue bending as far as you like, aiming the top of your head to the floor
  • Straighten your arms to rest your fingertips or palms on the floor
  • Keep the knees slightly bent

#4 Forward Half Fold

  • Straighten the spine to reach the head a little closer toward the ground
  • Press into the fingertips
  • Look forward as you keep the spine straight and long
  • Relax the shoulders away from your ears

#5 Upward Facing Dog

  • Walk the hands forward until you are laying on your belly
  • Press into the tops of your feet, and the palms of your hands, while pushing your chest forward and pointing your eyes toward the ceiling. Engage your thighs
  • Straighten your arms, but don’t lock your elbow
  • Roll your shoulders away from your ears and stretch your neck out long. Hold your gaze straight ahead to keep your spine in line

#6 Downward Facing Dog

  • Roll the feet over to plant your toes on the mat
  • Raise your hips toward the ceiling until you feel a stretch down the back of your legs. Spread your fingers out wide
  • Push your heart towards the floor and try to straighten your spine
  • Pull your shoulders away from your ears and lengthen your neck and feel the stretch in your armpit area
  • Stretch your heels toward the floor

#7 Warrior 1

  • Step one foot forward between your hands
  • Turn the back foot to be at a 45 degree angle with the back of your mat
  • Bend your front leg to be parallel with the ground, keeping your knee directly above the ankle
  • Raise your arms to reach toward the ceiling, gold your gaze forward
  • Try to rotate your hips to face forward without moving your feet

#8 Warrior 2

  • Rotate your hips to face outward
  • Extend your arms toward the front and rear of the room, following your front fingertips with your eyes

#9 Forward Half Fold

  • Step your back foot forward to meet the other
  • Hinge forward at the hips toward your toes
  • Continue bending as far as you like, aiming the top of your head to the floor
  • Straighten your arms to rest your fingertips or palms on the floor
  • Straighten the spine to reach the head a little closer toward the ground
  • Press into the fingertips
  • Look forward as you keep the spine straight and long
  • Relax the shoulders away from your ears

#10 Upward Salute

  • Roll the spine to standing
  • Extend the spine and reach the top of the head toward the sky
  • Raise both arms to the sky and press your palms together, point to the sky
  • Look toward your hands
  • Pull the shoulders away from the ears

#11 Mountain Pose

Plant your weight evenly over each foot. Spread your toes and place them each onto your mat. Feel your weight balanced your toes and heels evenly

  • Press into the four corners of each foot
  • Squeeze and engage your thigh muscles
  • Relax the hands to your sides

Repeat the entire series with the other leg forward in warriors 1 and 2.

This series of poses is a great way to teach your body how to flow through the poses smoothly! It is also a great warm up before any practice, and it is commonly called Sun Salutation B.

Even if you only spend 15 minutes a day on your practice, you are still progressing and learning!

What do I need in order to get started?

You don’t need anything in order to start practicing yoga except for your own motivation! However, having some of these things can be helpful, and can make us feel more motivated and confident in our practice!

Here are some of my favorites:

I hope you’ve liked this easy yoga flow for beginners!

Which one of these poses is your favorite? How has your practice changed after incorporating these poses? Inspire others by commenting below!

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