Yoga Recommended program

Beginner Yoga Class 30

A complete full-length class at an easy pace: breathing, a gentle warm-up, standing poses, a little balance and core, then floor stretches and a long relaxation.

16exercises

30min

23sets

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Training flow

Warm-up 3 exercises

Easy Pose Breathing (Sukhasana)

1 sets 60s Lower Back

rest 10s

Yoga Cat-Cow Flow (Marjaryasana-Bitilasana)

1 sets 10 reps Lower Back

rest 10s

Yoga Child's Pose (Balasana)

1 sets 45s Lower Back

rest 10s

Main 10 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)

2 sets 30s Quadriceps

rest 10s

Downward-Facing Dog (Adho Mukha Svanasana)

2 sets 30s Shoulders

rest 10s

Warrior II (Virabhadrasana II)

2 sets 30s Quadriceps

rest 10s

Tree Pose (Vrksasana)

2 sets 30s Glutes

rest 10s

Yoga Plank Pose (Phalakasana)

2 sets 20s Abs

rest 15s

Cobra Pose (Bhujangasana)

2 sets 20s Lower Back

rest 10s

Bridge Pose (Setu Bandha Sarvangasana)

2 sets 30s Glutes

rest 15s

Cool-down 3 exercises

Seated Forward Bend (Paschimottanasana)

1 sets 60s Hamstrings

rest 10s

Supine Spinal Twist (Supta Matsyendrasana)

1 sets 30s Lower Back

rest 10s

Corpse Pose (Savasana)

1 sets 180s Full Body

rest 0s