Yoga is an incredible practice to strengthen the mind and body. It can also feel pretty intimidating starting a yoga practice, especially if feels like everyone is a yoga pro around you.
In this crazy easy beginner yoga flow, you will learn a yoga flow specially designed for those who don’t have much yoga experience or who are looking to get back into their practice and don’t know where to start.
All these poses are great foundation poses to become familiar with. You won’t find any pose you may need to be a contortionist to perform.
In this easy beginner yoga flow, you will find easy straight forward poses that you probably have already seen. This easy beginner yoga flow can be done as a sequence as you flow from one pose to another, or you can take each pose separately as you learn them.
How to do each pose is described below. You can stop there if you are just working on foundation poses. If you want to take it further and do the easy beginner yoga flow, you will find how to flow between poses after the pose descriptions.
Happy yoga. Mountain
Begin with feet touching. Let your weight evenly distributed across all corners of your feet. Find a spot to focus on in front of you that is at eye level. Roll your shoulders back and let your arms relax and hang at your sides. Tuck your tailbone and engage your core. Inhale and exhale on long breaths. Chair
Begin in mountain pose. On your inhale to lift your arms overhead to lengthen your body. On your exhale, squeeze your legs together and sink your hips down as if you are going to sit in a chair. Keep your back long with arms in a straight line with your back. Forward fold
Begin in mountain pose. On your exhale, hinge your hips and fold forward over thighs so that your belly touches your thighs. Place hands flat on the ground with palms down. If your belly cannot reach your thighs, bend your knees so that it can. Avoid rounding your back in this pose. Downward facing dog
Start on hands and knees. Spread your fingers as wide as possible. Lift your hips to the ceiling straightening your legs. Invite your heels to touch the ground. Let the tension go from your neck and let your head hang trying to look toward your belly button. Warrior 1
Begin in standing position. Take a big step forward with your right foot. Bend your right knee so that it is slightly behind your ankle. Do not allow the knee to float past your ankle. Turn your left foot so that your toes point towards the outside left of your mat. Your foot should be at around a 45-degree angle to the front of the mat. Keep hips squared to the front of the mat. On an inhale, extend arms overhead with palms facing each other. Exhale and relax your shoulders away from ears. Warrior 2
Begin in a standing position. Take a large step forward with the right foot. With right knee forward and bent, rotate left foot 90 degrees. Your hips should be facing the long edge of the mat and feet are perpendicular to each other. Open arms so that they form a straight line that is parallel to the ground. Keep your palms open and facing down. Gaze forward over the right middle finger. Triangle
From warrior 2 inhale while straightening the right leg. Exhale and on your next inhale bend forward as much as possible over your extended right leg. Exhale and extend your left hand to the sky as straight as possible. Your right hand is either on the ground or resting on your right shin. You can use a yoga block to rest your right hand on if you are very tight. Low lunge
Begin standing at the back of your mat. Bring your hands to your hips. Take a big step forward with your right foot. Bend your right knee deeply as you bring your left knee to the ground. Keep your toes on your left foot tucked. Once you have your balance, lift your arms overhead. Interlace your hands with pointer finger extended upward. Press your hips forward to create a slight backbend. Cat/Cow
From a seated position, come onto hands and knees with wrists directly under shoulders and knees under hips. With the inhale, lift your head and your tailbone. This is cow pose. On the exhale, press into the mat, round your back, and tuck your chin. This is cat pose. Alternate between cat and cow. Go at the pace that feels right for you and however long you need. Child’s pose
Begin in the tabletop pose. Shift backward so that your arms are stretched outwards on your mat and your hips are sitting on your Achilles. If your hips are tight and you can’t sit fully onto your Achilles, use a rolled-up towel and place it between your calves and thighs.
Crazy easy beginner yoga flow Start in mountain pose.
From mountain pose, sit back into chair pose.
From chair pose, come back into mountain pose.
Fold forward at the hips as you come into forward fold.
From forward fold, plant your hands on the ground. Walk your hands out a few feet in front of you. Bend your knees and come onto all fours. From all fours, tuck your toes and send your hips up into downward dog.
From downward dog, step your right foot between your hands. Bend your right knee as you rotate your left foot so it’s perpendicular to your right foot. Lift your arms overhead as you come into Warrior 1.
Open your arms out to the sides. Rotate your upper body to the left. Gaze forward into warrior 2.
Reach forward with your right arm hinging at the waist as you reach down with your right hand and upward with your left into triangle pose.
Rotate and tuck the toes of your left foot as you bend your right knee. Bring your hands to either side of your foot shoulder-width apart as you come into a low lunge.
Step your right foot back. Bring your knees to the mat into all fours.
From here inhale into cow pose, exhale through cat pose. Repeat for 5-7 breaths. Return to a neutral all fours.
Drop your hips back as you sit back onto your heels and your upper body meets your thighs in child’s pose. Rest here for 60 seconds.
Repeat flow on the left side.