Beginner Yoga Routine

1 - Mountain Pose (Tadasana)

• Time: 1 minute
• Description: Stand tall with feet together, arms by your sides. Engage your thighs, lift your chest, and reach your arms overhead, palms facing each other. Hold and breathe deeply.

2 - Downward-Facing Dog (Adho Mukha Svanasana)

• Time: 1-2 minutes
• Description: Start on your hands and knees, then lift your hips up and back to form an inverted V shape. Spread your fingers wide and press through your palms. Keep your knees slightly bent if your hamstrings are tight.

3- Child’s Pose (Balasana)

• Time: 2-3 minutes
• Description: Kneel on the floor, big toes touching and knees apart. Sit back on your heels, then fold forward, extending your arms in front of you. Rest your forehead on the mat.

4 - Warrior I (Virabhadrasana I)

• Time: 1 minute per side
• Description: Step one foot forward into a lunge, with your back foot turned out at a 45-degree angle. Bend your front knee and raise your arms overhead, palms facing each other. Repeat on the other side. 5 - Warrior II (Virabhadrasana II)
• Time: 1 minute per side
• Description: From Warrior I, open your hips and shoulders to the side, extending your arms parallel to the floor. Look over your front hand. Repeat on the other side.