Beginners Yoga Routine – Basic Yoga Poses for Beginners

When you live a fairly sedentary, or inactive life, due to sitting at work or school for most of your day, you can find that your muscles tend to tighten up and burn. You need to find a way to relax them. A good way to do this is to start a beginner’s yoga routine.

My daughter has started public school at home this week, so I have planned some basic yoga poses for beginners for her. I am also planning on doing yoga with her, because I have multiple problems with my body. After we have done this for a couple of weeks, I plan on starting some type of exercise program with her.

Wear Comfortable Clothes

You need to be comfortable while doing any type of exercise. While doing yoga, you will want to wear comfortable clothing. If you wear something that is too tight, you will find yourself struggling to get into that pose. If you are a beginner, you will especially want to make this as easy as you can for yourself.

You could pull out those old jogging pants, or find your basic sweats, or you could even wear your pajama pants, if they are loose enough, but don’t you want to look cute for your workouts?

I found some cute yoga pants on and they come in assorted colors.

Comfortable Work Space

After you find something comfortable to wear, you need a comfortable work space set up as well. You could go strip your comfy comforter off the bed and fold it up, or fold up an area rug, or if you have carpet that is nice and plush, you may not need anything more.

If you want, you could also invest in a yoga mat. Yoga mats come in all different sizes and the thickness can vary as well. You can also get them in all sorts of colors. You won’t need a huge one, just make sure you have one that will fit the length (and width) of your body.There are yoga mats that fold up or roll up for easy storage, or you can take them with you when you want to exercise somewhere else. You can also take the with you when you go on vacation.

Warm Up First

So, now you look cute and you have a comfortable space to work out on. You need to warm up first before doing yoga poses. You will want to warm up your body from the inside to increase blood flow. Yoga warm ups also help loosen your muscles and joints so you can move better.

You can do some of the following simple stretches to warm your body up.

Pelvic Tilts: Lay down on your back, with knees bent. press the lower part of your back gently against the floor and tilt your pelvis up and inward, then back down. Do this about 20 times to loosen the spine.

Leg Stretch: While still lying on your back, lift your legs straight up and then back down again. You can lift one leg at a time until both are up in the air, and then back down, one leg at a time, or you can do both legs at once. Try keeping them straight if you can, but if you can’t, it is ok to bend them a little for now. While your legs are up in the air, you can flex and point your feet to loosen them up as well. This can be done about 20 times as well.

Easy Yoga Poses for Beginners

The following are some easy yoga poses for beginners that I have found online.

While you do these excercises/poses, make sure to breathe in and out slowly to help you relax. When you reach up or back, breathe in. When you reach down or forward, breathe back out. Just remember to always breathe slowly and hold your breathe for a second or two before releasing. Hold each pose for 10-20 seconds. Repetative moves may be done about 20 times each.

1. Easy Pose:  easy-pose

Just like it says, it is an easy pose. Sit with your legs in criss-cross position (remember “Criss-Cross Applesauce”?) with your back straight and the backside of your hands relaxed on your knees.

2. Mountain Pose:

Stand up straight, shoulders down and back with long neck. Place your hands in prayer position.

3. Downward Dog Pose:  downward-dog

From standing position, reach your hands toward the floor, then walk your hands away from your feet until you make an upside down “v”. Find a position that is most comfortable for you. Push downward on the floor while keeping your back straight. Try to keep the heels of your feet pressed to the floor and your knees locked if you can, if you can not, then just keep working on this until you can.

With this pose, you can start from the floor, on your hands and knees (but since #2 is already in a standing position, I just go from there). Starting with your hands right below your shoulders and your knees right below your hips, raise up with your hands and feet planted on the floor. Walk your hands out until you are in a comfortable position.

4. Warrior Pose:  warrior-pose

Stand up with legs about 3 feet apart, as long as they are in a comfortable position. If you are taller, you can stretch your legs out a little more. Turn your right foot sideways and your left foot slightly in. Bend your right knee and raise both arms to the side, until they are shoulder level high. Turn your head to the right, and look beyond your right hand and hold. Repeat with the other side.

5. Standing Forward Bend:  standing-forward-bend

Stand straight with legs together. Raise your arms over your head, while raising your head to look up. Straighten head, then keep arms and head straight. Keeping your head and arms straing, lower your body at the waist and come down as far as you can without bending your knees. If you can’t come down all the way, then you can relax your arms and let them hang down.

6. Seated Forward Bend:  seated-forward-bend

Sit upright with legs straight out. Reach for your toes. If you can not reach your toes, then place your hands on your thighs, knees, calves or ankles. Try going a little farther each time.

7. Cat and Cow Pose: These two positions work well together:

Start with your hands and knees on the floor, position your hands right under your shoulders and knees right under your hips. Inhale and push your hips downward, while using your hands to push your shoulders up and tilt your head back and hold. Exhale and pull your stomach inward, arch your back upward and pull your chin toward your chest and hold this pose as well (hands and knees should be back in the original postition). Repeat

8. Child Pose:  child-pose

Start with your hands and knees on the floor again. Keep your arms locked and on the floor and slowly slide back onto your legs, until your stomach comes to rest on your thighs. Make sure your forhead is inline with your arms and hold the position.

9. Corpse Pose: (Technically, it’s called Savasana)

As expected, lay flat on your back with arms and legs flat on the floor. Try not to hold this pose for too long. You may end up falling asleep (which wouldn’t be all that bad, unless you had something else that needed to be done).

There are so many different yoga poses that you can do, but this should be a good start. You can Google other poses, or go to YouTube to find yoga workouts.

Yoga By Itself – Yoga Before or After Exercising

So, if you find your body hurting more and more, try yoga. It can stretch out your muscles and joints and help you become more limber and make you feel so much better.

If you are wanting to get into an exercise program, but your body hurts too much to work out, you may want to consider getting your body (and your mind) ready by doing a little yoga first. After you get your body ready, you could start on a regular exercise program. You could also do some yoga moves after exercising to cool off your body and bring your heart rate down.

If you don’t have time, or you don’t feel ready to exercise yet, at least try setting some time aside daily, or at least 3-4 times per week to calm your mind and unwind your body by practicing some yoga poses.

If you have some favorite yoga poses that you would like to share, please list them in the comments.






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6 Replies to “Beginners Yoga Routine – Basic Yoga Poses for Beginners”

  1. I have been meaning to get into some yoga lately, for flexibility. I fee it can really help out with my kicks and overall movement. You have a great routine here although I would point out it would be great if you could add some pictures showing the different poses. Thank you for the routine.

    1. Thanks Jose,

      I plan on adding pictures. I babysit my grandkids, so it’s slow moving for me. It will happen though. 🙂

      In the meantime, my youngest daughter and I are working on these yoga poses and will be adding to them as soon as we get this routine down.

      ~ Melinda

  2. My favorite beginners poses have got to be downward dog and child pose. I like downward dog because it’s really good for my back and that gush of blood to my head early in the morning wakes me up too.

    Child pose on the other hand is my favorite ending part because it sort of relaxes my spine after a series of vigorous exercise.

    1. Hi Kathy,

      My favorite yoga pose is the corpse pose. Haha, just kidding. I have problems with my hands, so the downward dog hurts just a little bit, but I have to agree with you on the child pose. Not only is it relaxing, but it also let’s me know that I’m almost finished. 🙂


  3. Hi Melinda.
    I had listened to friends nattering at me for years to do some yoga because my joints stiffen up and my hamstrings are so tight you could fire a catapult with them.
    I reluctantly enrolled in an Iyengar Yoga class and was not surprised that I could not do most of the positions.
    The tutor showed me a “roll down” which stretched my spine and the warrior pose you wrote about. she suggested 10 minutes a day. Wow! I was surprised at how effective it really was.
    I am not so good at doing my 10 minutes a day but I do 3 classes a week now and the difference is amazing.
    I am not in the bloom of youth so everything creaks and groans, not least me, but it has given me energy and flexibility I thought had been lost forever.
    Keep up the good work and keep up the Yoga.

    1. I’m the same way. I have a teenager, but I also have kids in their 30’s. The only one who has mentioned yoga to me was my boss. He has a bad back and uses yoga poses to stretch his muscles. He said it works really well.

      One day at a time 🙂


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