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Beginner Full Body Yoga — Extended Collection YOGA 009

A 50-minute beginner yoga session focused on beginner full body yoga. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encoura

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Duration
50 min
Difficulty
beginner
Equipment
yoga mat
Muscle groups
back, full-body, glutes, hips, legs

Exercises

  1. 1. Mountain Pose

    1 sets · 6 min total (both sides where applicable) reps

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

  2. 2. Low Lunge

    1 sets · 5 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.

  3. 3. Downward-Facing Dog

    1 sets · 5 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 · 5 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 · 5 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 · 5 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 · 5 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 · 5 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 · 9 min total (both sides where applicable) reps

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

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