20-Minute Yoga Workout for Beginners
Ready for a simple 20-minute yoga workout for beginners?
It’s about time to work on your yoga game, sister! That closet full of yoga pants deserves to be put to use!
If you’re knew to yoga, relaxation, or mediation, this 20 minute yoga workout for beginners is a great first place to start.
Who is the workout for?
- Complete beginners looking for a good workout
- People looking to improve their flexibility
- People looking to relieve some aches and pains
Here is an introduction into the poses along with instructions and tips on how to do them.
Try to hold each pose for 30 seconds. For two-sided poses (those that specifically work one side of the body – left or right), make sure to repeat the pose on the other side before moving on.
Try to cycle through all of the poses 3 times to complete the workout!
20-Minute Yoga Workout for Beginners:
1. Warrior I (Virabhadrasana I)
The warrior poses are key poses in this yoga workout for beginners.
Begin by standing with your feet shoulder-width apart. Step your right foot out to the right about 4 feet from your other foot.
Pivot your body to face the right, and turn your left foot in about 45 degrees. Sink into your right knee to further the stretch, but make sure to keep the left leg straight.
Your right knee should be at a 90-degree angle, and your right thigh should be parallel to the ground. Raise your arms over your head with your head pointing straight forward or slightly up.
Hold for 30 seconds. Perform on the other side or transition into Warrior II (below).
2. Warrior II (Virabhadrasana II)
From Warrior I (above), bring your left arm straight down and parallel to the floor at the same time that you reach your right arm down and back behind you.
Adjust your left foot from the 45-degree angle of Warrior I to 90 degrees for Warrior II.
Hold for 30 seconds. Perform on the other side or transition into Warrior III (below).
3. Warrior III (Virabhadrasana III)
Begin in Warrior II (above). Bring your left arm forward and parallel to your right. Slowly shift your weight forward onto your right leg.
Continue leaning forward on your right leg until your chest is parallel to the ground. You will need to lift your left leg up at the same time that you lean forward in order to catch your balance.
Your arms should be straight out in front of you, and your left leg should also be parallel to the ground.
Hold for 30 seconds. Perform on the other side or transition into Reverse Warrior (below).
We also have a short video on the health benefits of yoga on our Youtube Channel, The Health Nerd, that you might find helpful!
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4. Reverse Warrior (Viparita Virabhadrasana)
Begin in Warrior II with your left knee forward. Reach your right arm back towards your left knee. Try to reach beyond your knee if your flexibility permits, but you can also modify the pose and leave your right hand resting on your upper thigh if necessary.
Lift your left arm back over your head. You should feel the stretch in your right thigh, and your left side body.
Hold for 30 seconds. Perform on both sides.
5. Downward Facing Dog (Adho Mukha Svanasana)
This is one of the best beginner poses there is.
Spread your palms out on your mat and lift your butt straight up in the air until your knees come off the ground and your legs are straight.
The key to this pose is keeping your back arched enough and your butt pointed out enough that your lower back is completely straight and not arched at all.
Hold this pose for 30 seconds to stretch your hamstrings and shoulders.
If you are feeling lost about where to get started with your yoga practice, check out my Yoga Fat Loss Bible for Beginners at the bottom of the page. The beginner modifications and workout plan will get you started and going in the right direction in no time.
6. Upward Facing Dog (Urdhvamukhasvanasana)
Begin by lying face down on the floor with your arms just above your hips and the tops of your feet on the floor.
Using your core strength and your arms, lift your knees, thighs, and hips off of the floor while pulling your chest outward.
Look straight ahead or slightly upward.
Hold for up to 30 seconds and release.
7. Chair Pose (Utkatasana)
Bring your feet together, and slightly bend the knees.
Lift your arms up over your head.
Gaze straight forward and keep your back straight, or lift your gaze up and reach your arms back slightly to bring the stretch into your chest and back.
Hold for 30 seconds.
8. Revolved Chair Pose (Parivrtta Utkatasana)
Begin in chair pose with your knees slightly bent (but still able to see your toes) and your back slightly arched. Reach your right arm down to the outside of your left ankle or as low as you can reach. Reach your left arm up to the ceiling, and try to keep your shoulders stacked.
Gaze upward, and gently try to lean upwards into the twist. This will help you open up your chest and collarbone.
Hold for 30 seconds. Perform on both sides.
9. Standing Half Forward Bend (Ardha Uttanasana)
Another key pose in this yoga workout for beginners!
Begin standing with your feet shoulder-width apart. Keep your arms shoulder length apart, and slowly reach down towards your toes.
The key point about this stretch is that your back must remain STRAIGHT, not bent. You will want to actually try to arch your back and push your butt up in order to keep straight, because your back will want to bend the further down you go.
Hold for 30 seconds.
10. Forward Bend (Uttanasana)
Stand with your feet shoulder-width apart. As you exhale, reach down towards your toes. For some of you, the tips of your fingers may not even reach the ground. For others, you may be able to place your hands flat on the ground. We all have varying degrees of flexibility in the hamstrings. Just work at it.
Remember to focus on lengthening your upper body as you’re bending over. If you cannot reach your toes, use a yoga strap or towel and “pull” yourself forward.
Hold for 30 seconds.
11. Plank Pose (Phalakasana)
Firmly grip the mat, round the shoulders and upper back, and keep your butt in line with the rest of your body. Don’t let your body sag at all. Stay firm and tight, and the abs will do all the work for you!
Hold for 30 seconds. Work up to holding it for 2 minutes.
12. Four-Limbed Staff Pose (Chaturanga Dandasana)
This is a plank variation. Chaturanga is also the yogi pushup.
From plank position, lower your entire body down until your torso is parallel to your upper arms and triceps. Make sure that your butt is lifted a little higher than your torso and that your belly isn’t sagging. Stay firm.
First, try holding this position for 10 seconds. Work up 30 seconds – 1 minute.
Remember that for this yoga workout for beginners, you will hold each pose for 30 seconds before moving onto the next pose. After all 12 poses have been completed, rest for 1 minute.
Then repeat the workout again, making sure to switch sides on the poses that work different sides of the body. Rest for an additional minute, and complete the poses for a third time.
In total, the workout will last you around 18-20 minutes.
Feel free to stay in any of the stretches for longer than 30 seconds if it feels good on your body or you think you need it.
If you are looking for more beginner poses to transform your body with yoga, our Yoga Fat Loss Bible for Beginners is a great place to start!
It comes with everything you need to get started, including a complete 6-week workout plan, a flexibility guide, and a beginner’s guide to meditation!
It’s a great solution around for those looking to lose weight, get more flexible, and relieve aches and pains with a calm yoga practice.
It will show you exactly how to melt away stubborn body fat with a regular yoga practice and has the top 50 fat-burning yoga poses every beginner should learn.
You can check it out by clicking here!
Always remember that the most difficult part of doing yoga SHOWING UP. Make sure to show up today and give your best to this workout. You deserve it!
Leave a comment below if you enjoyed this article or have any questions!.
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Lauren at Avocadu
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