The best way to enjoy yoga is to select a workout that suits your skill level and flexibility. These top 5 yoga workouts for beginners are an excellent starting point. When you find the right match, you’ll discover a love for this gentle yet effective form of exercise and all its health benefits.
First, let’s clarify what yoga is not. Yoga isn’t about exhausting yourself or pushing your body to the point of pain. Instead, it focuses on enhancing your flexibility and balance while helping to reduce stress and improve your overall fitness and strength.
The key to yoga is to start slowly and pay attention to your body. It takes time for your muscles to adapt to the movements that will enhance your range of motion. The best beginner workouts include poses that gently stretch your muscles and alleviate tightness. Although they may seem simple, these movements can significantly improve your functional fitness, as noted in a study by the University of Illinois at Urbana-Champaign.
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The mountain pose is one of the fundamental asanas in yoga, with “asana” being a Sanskrit term for posture. You’ll often see it as a warm-up pose or as part of the Sun Salutation Series, known as Surya Namaskara in Sanskrit. This sequence consists of 12 poses traditionally performed in the morning while facing the rising sun, as explained by author Krishan Kumar Suman in his 2006 book, Yoga for Health and Relaxation.
This pose may appear easy, but it’s effective. Start by standing tall with a straight spine, with your big toes touching. If that’s uncomfortable, you can keep your feet slightly apart. Let your arms hang at your sides with your palms facing outward. Hold the pose for at least 30 seconds, gradually working up to a full minute. The mountain pose will enhance your posture and balance while strengthening your lower body.
The forward fold pose builds on the mountain pose, taking your practice to the next level. It’s also a simple asana. This is the essence of yoga: it’s safe and provides a great workout without the focus on strength training and cardio found in other exercises.
To perform the forward fold pose, start in mountain pose with your hands on your hips. Bend forward from your hips, not your waist, as you exhale. Place your hands where it feels comfortable—by your feet or with your arms folded. If you’re very flexible, you can grasp your ankles. If the pose is challenging, bend your knees slightly, keeping them soft rather than locked. Like the mountain pose, start with 30 seconds and aim to hold it for a full minute. Avoid this pose if you have back issues, as noted by Yoga Basics. This asana is calming and a great way to relax, while also strengthening your lower body and loosening tight leg muscles.
The downward dog pose, or downward-facing dog, is the quintessential yoga pose, recognizable even to those who don’t practice regularly. Like the other asanas, it’s part of the traditional Sun Salutation Series. Begin by kneeling on all fours on your mat, with your knees directly below your hips. Place your hands slightly forward of your shoulders with your fingers spread.
Inhale and exhale as you lift your knees off the mat, keeping them bent as you raise your hips. Gradually straighten your knees, keeping them soft. Ensure your head stays between your outstretched arms. Keep your shoulders wide and hold this position for at least one minute, working up to two or three minutes. The challenge is getting your heels to touch the floor; beginners can stay on the balls of their feet. You can keep your knees bent until you build enough flexibility to flatten them on the mat. This pose is fantastic because it engages multiple muscle groups, challenging both your upper and lower body while improving balance and flexibility. Modifications allow you to stay within your comfort zone, as explained by Dr. Rachel Rohde, a spokesperson for the American Academy of Orthopaedic Surgeons.
You might be surprised to learn that the plank pose is more effective for your core than doing crunches. It’s also a safer option that’s less jarring on your back. It pairs well with the downward dog pose. To begin, lower your buttocks to create a flat torso position, with your arms resting directly above your hands. Keep your head straight and look down at your mat. Start by holding the pose for 30 seconds, gradually increasing to a minute or longer. The plank pose, like other basic yoga moves, is excellent for beginners, according to the Mayo Clinic. While these moves may seem simple, their power and benefits come from holding them for an extended period. The plank pose will tone your entire abdomen and strengthen your arms and spine. You can follow it up with a Side Plank Pose for an extra challenge!
The low lunge pose is ideal for runners and hikers, as it stretches the groin and thigh muscles, which often tighten after intense workouts. Like the other poses, it’s part of the Sun Salutation Series. You can transition into this pose from downward dog or plank pose. Many yoga moves flow smoothly from one to the next, creating a rhythm in your workouts. By using your breath to guide your movements, you can easily develop a practice that meets your needs.
To begin, transition from downward dog. As you exhale, bring your right foot between your hands, keeping your gaze on the mat. Ensure your right knee is directly over your heel and doesn’t extend past it. Lower your left knee to the mat, sliding it back to feel the stretch in the front of your left leg. Hold the pose for a minute or as long as it feels comfortable. To switch sides, return to downward dog and repeat the process with your left foot.
These moves include some of the basic poses that lay the groundwork for more advanced yoga asanas. As with most yoga positions, modifications can make each asana accessible to beginners, allowing you to fully experience the pose. Once you master them, you’ll be well on your way to building a rewarding practice.
If you’re looking for a complete yoga workout program designed to improve your flexibility and help you lose weight, check out our Yoga Fat Loss Bible for Beginners. It includes everything you need to get started, featuring 50 fat-burning yoga poses with photos and instructions, a 6-week workout plan, a meditation guide, a flexibility guide, and more!
Start your journey to weight loss with yoga today! If you enjoyed this article on the top 5 yoga workouts for beginners, please leave a comment or any questions below!
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