20 Minute Yoga Workout For Beginners

Yoga Workout For Beginners
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If you’re someone who wants to try yoga but doesn’t know where to start, you’ve come to the right place!

Yoga is all about relaxation, not just of body parts but also of the mind. Yoga offers a lot of benefits — it is great for alleviating pain and stress, improving flexibility, lowering blood pressure, and working out different parts of the body.

To get you started and introduce you the beauty of yoga, here are the basic yoga poses that incorporate both relaxation and meditation techniques.

Tree Pose

If you want to improve your balance and stability in one leg, do the tree pose. Vrksasana is a great pose to calm your mind and improve your focus. To do this pose:

  • Stand with your arms at the sides.
  • Adjust your weight onto the right leg, then place the sole of the left foot on the inside of the left thigh.
  • Once stable, place your hands in front at the level of the heart, palms together.
  • Inhale, then extend your arms overhead with the palms apart and facing each other.
  • Stay in the position for 30 seconds. Repeat on the other side.

Chair Pose

This basic standing asana has endless benefits, including strengthening the thigh and feet muscles, toning the core, and strengthens the vertebral column. And no, you don’t need a chair to perform it! To do this pose:

  • Stand with your feet together and knees slightly bent.
  • Raise your arms straight overhead.
  • Keep your back straight and your gaze forward, or if you want to bring an extra stretch to the chest and spine, gaze towards the ceiling and reach your arms back.
  • Stay in the position for 30 seconds.

Standing Forward Fold Pose

Also known as Uttanasana in Sanskrit, the standing forward fold pose is suitable for beginners and is a popular one for improving flexibility and deeply stretching the hamstrings. To do this pose:

  • Stand with feet shoulder-distance apart and arms at the sides.
  • Exhale, then bend at the hips and reach down towards the toes.
  • Aim to reach the ground or your toes. If you’re a beginner with a low level of flexibility, you might not do so, but continue to work on it.
  • Focus on lengthening your upper body as you bend over.
  • Stay in the position for 30 seconds.

Warrior I

Warrior poses are among the basic yoga poses and are definitely great for beginners. It stretches the neck, shoulders, lungs, groin, and thighs. To do this pose:

  • Stand tall with feet shoulder-distance apart.
  • Step your right foot out to the right about four feet from the left foot.
  • Twist your body towards the right, adjusting your left leg to a 45-degree angle. Sink your right leg deep so that your knee is at a 90-degree angle while the left leg is extended.
  • Raise your arms overhead with your head straight or slightly up.
  • Stay in the position for 30 seconds and repeat on the other side or proceed to Warrior II.

Warrior II

Once you’re done with the former pose, you can proceed to the higher version, the Warrior II. This pose strengthens the legs and ankles. To do this pose:

  • From the Warrior I pose, simultaneously lower your right arm straight down and out to the front and your left arm down and back so that they are parallel to the ground.
  • Take your left foot from 45-degree angle to 90 degrees.
  • Stay in the position for 30 seconds and repeat on the other side or proceed to Warrior III.

Warrior III

Warrior III is the last pose in the Warrior series. It is a balancing pose that creates stability throughout the entire body. To do this pose:

  • From Warrior II, bring your left arm forward so that it’s parallel to the right.
  • Slowly adjust your weight forward onto the right leg.
  • Lean further forward on the right leg until your torso is parallel to the floor while you raise your left leg up at the same time.
  • Make sure to keep a straight form from your hands to the left toes.
  • Stay in the position for 30 seconds and repeat on the other side.

Plank Pose

If you want to strengthen your arms and spine through yoga even if you’re a beginner, you can do the plank pose! To do this pose:

  • Get down on all fours with your hands beneath your shoulders and your toes in contact with the mat.
  • Round your shoulders and upper back, but make sure to keep your buttocks in line with the rest of the body.
  • Engage your core, not letting your body sag.
  • Stay in the position for 30 seconds.

Bridge Pose

The bridge pose is a beginning backbend pose that calms both the body and mind. It also stretches the neck, thorax, and spine. To do this pose:

  • Lie on your back with your knees bent and directly above the heels and your arms at the sides.
  • Exhale and press your feet into the ground to lift your hips until your thighs are parallel to the ground.
  • Reach your hands together under the lower back and clasp them. Bring your chest to the chin.
  • Stay in the position for 30 seconds.

Once done with these poses, take a rest for a couple of minutes and repeat this routine two more times.

If you’re still on the fence about trying yoga, start with this yoga workout guide. Not only are they beneficial to your physical body, but they also promote rejuvenation and relaxation of the mind.

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