Back your feet away from the wall and bend slightly at the knees. Place your palms flat on the wall in front of you. If you don't have the flexibility to perform a downward dog, this is a good modification that will help you get there. Then come back to the starting position and repeat on the other side. Take a deep breath and focus on your balance. Reach your arms out to the sides and up toward the sky, alongside your ears, lifting your chest and head up, too. Reach the heel of the left foot up and toward the back wall as you press down with the left toes. Step your right foot forward and lunge into the front leg, forming a 90-degree angle at your knee.

Here are a few other poses that you will often perform in a yoga class. Reach your arms up toward the sky and then bring the palms together at the center of your chest. Look forward without straining your neck and avoid rounding your spine.įrom forward fold, take a deep breath in and bring your hands out to the sides as you bring your torso up to standing. Bring your shoulders back, and lift your chest away from your thighs so that your back is flat, forming a 90-degree angle at the hip. Half liftįrom forward fold, press your fingertips into your shins and inhale. If you can’t, bend at the knees just a little or place a yoga block in front of you that you’re able to reach. Try to touch your fingertips or palms to the floor. Forward foldĪs you exhale, reach your arms out to the sides and down toward the floor into a forward fold. From mountain pose, inhale and bring your arms toward the ceiling, reaching the fingertips up toward the sky and rooting down through the heels.

Stand up straight with your arms by your sides and take a deep breath in. Follow these instructions to perform each part of the flow: Mountain pose into raised arms pose (Urdhva Hastasana) Take each pose slow the first few times, and as you become familiar with them begin to string them together into one, continuous flow, which we refer to as a sun salutation. It is a great way to start or end your day - and enjoy more flexibility in your mind and body! Sun salute If you’re new to yoga, I’ve prepared a yoga routine for beginners to help you ease into it. And you don’t have to do any crazy moves to reap the benefits. And it’s worth it to take the plunge: Yoga has been shown to relieve stress, decrease muscle pain, help manage anxiety and aid in weight loss. Like other forms of exercise, yoga can be adapted to suit any skill level.

When I used to teach yoga classes in person, I would tell my students that yoga is for the inflexible to become flexible.

Yoga flow for beginners