Beginner Workout

Basic Flow

Beginner Duration 21 minutes

Target Areas: Yoga

Equipment: Exercise Mat

Added By Jourdan Rice

Tags

Bodyweight Workouts Yoga Workouts

Exercises

Set 1: 1 round

Then drop your head, round your spine and arch your back. Repeat.

1 minute

Set 2: 2 rounds

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

25 seconds

Right Warrior 2

Right Warrior 2

25 seconds

Right Modified Side Angle

Right Modified Side Angle

30 seconds

25 seconds

Modified Chaturanga

Modified Chaturanga

25 seconds

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

25 seconds

25 seconds

Left Modified Side Angle

Left Modified Side Angle

30 seconds

25 seconds

Set 3: 2 rounds

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

25 seconds

Right High Lunge

Right High Lunge

45 seconds

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

25 seconds

Advanced Right Lizard

Advanced Right Lizard

30 seconds

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

25 seconds

Left High Lunge

Left High Lunge

45 seconds

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

25 seconds

Advanced Left Lizard

Advanced Left Lizard

30 seconds

Set 4: 1 round

Supine Butterfly

Supine Butterfly

45 seconds

Lying Spinal Twist

Lying Spinal Twist

1 min 15 secs

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

2 minutes

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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