Yoga Recommended program

Yoga for Beginners

A calm first class: breathe, loosen your spine, then learn the foundation poses one at a time with short holds. Ends with a relaxing Savasana.

13exercises

20min

15sets

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Training flow

Warm-up 2 exercises

Easy Pose Breathing (Sukhasana)

1 sets 60s Lower Back

rest 10s

Yoga Cat-Cow Flow (Marjaryasana-Bitilasana)

1 sets 8 reps Lower Back

rest 10s

Main 9 exercises

Mountain Pose (Tadasana)

1 sets 30s Full Body

rest 10s

Upward Salute (Urdhva Hastasana)

1 sets 20s Shoulders

rest 10s

Standing Forward Fold (Uttanasana)

1 sets 30s Hamstrings

rest 10s

Low Lunge (Anjaneyasana)

1 sets 30s Quadriceps

rest 10s

Downward-Facing Dog (Adho Mukha Svanasana)

1 sets 30s Shoulders

rest 10s

Warrior II (Virabhadrasana II)

1 sets 30s Quadriceps

rest 10s

Yoga Child's Pose (Balasana)

1 sets 45s Lower Back

rest 10s

Cobra Pose (Bhujangasana)

2 sets 15s Lower Back

rest 10s

Bridge Pose (Setu Bandha Sarvangasana)

2 sets 20s Glutes

rest 15s

Cool-down 2 exercises

Supine Spinal Twist (Supta Matsyendrasana)

1 sets 30s Lower Back

rest 10s

Corpse Pose (Savasana)

1 sets 120s Full Body

rest 10s