Beginner Full Body Yoga — 15 Min

A 15-minute beginner yoga session focused on beginner full body yoga. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encoura

Duration

15 min

Difficulty

beginner

Equipment

yoga mat

Muscle groups

back, full-body, glutes, hips, legs

Exercises

1. 1. Mountain Pose

   1 sets · 1 min total (both sides where applicable) reps

   Stand tall, relax shoulders, and breathe evenly. Move without pain; breathe normally.

2. 2. Cat-Cow

   1 sets · 1 min total (both sides where applicable) reps

   On hands and knees, alternate spinal extension and flexion with slow breaths. Move without pain; breathe normally.

3. 3. Downward-Facing Dog

   1 sets · 2 min total (both sides where applicable) reps

   Lift hips up and back; soften knees and lengthen the spine. Move without pain; breathe normally.

4. 4. Low Lunge

   1 sets · 2 min total (both sides where applicable) reps

   Step one foot forward, lower rear knee, and lift through the chest; switch sides. Move without pain; breathe normally.

5. 5. Warrior II

   1 sets · 2 min total (both sides where applicable) reps

   Open hips sideways, bend front knee, extend arms; repeat both sides. Move without pain; breathe normally.

6. 6. Triangle Pose

   1 sets · 2 min total (both sides where applicable) reps

   Straighten front leg softly, hinge at hip, and lengthen both sides; switch. Move without pain; breathe normally.

7. 7. Bridge Pose

   1 sets · 2 min total (both sides where applicable) reps

   Press feet into mat and lift hips while keeping knees aligned. Move without pain; breathe normally.

8. 8. Supine Twist

   1 sets · 2 min total (both sides where applicable) reps

   Lie down, lower knees to one side, and turn head comfortably; switch sides. Move without pain; breathe normally.

9. 9. Savasana

   1 sets · 1 min total (both sides where applicable) reps

   Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.