About This Beginner Yoga Routine
If you’ve ever wanted to try yoga but didn’t know where to start, start here. Yoga 1 strings together the standing poses you’ll meet in almost every class, then brings you down to the mat for a short, restful finish. It’s the first of four levels.
What This Routine Targets
Standing poses build strength and balance in your legs while they stretch your hips, hamstrings and the sides of your body. The floor poses at the end open your chest and back before you rest.
What’s Included
Ten poses in nine minutes. Find your balance in tree pose, build strength through Warrior I and Warrior II, lengthen your side body in reverse warrior, triangle and extended side angle, fold over your front leg in pyramid, then move to the floor for downward dog, cobra and savasana.
Who Should Try This
New yogis, and anyone who wants a quick refresher on alignment. Every pose has adjustments, so you can keep it easy while you learn the shapes.
Tips for Best Results
Keep a soft bend in your knees whenever your hamstrings feel tight. In the standing poses, press firmly through both feet and keep breathing steadily. Don’t skip savasana: the stillness is part of the practice.
Tree
Duration: 1:00
Root down through one foot in tree pose to build balance, focus, and steady strength.
Difficulty: Beginner
Instructions
- Stand tall with your weight shifted onto one foot.
- Place the sole of your other foot on your inner ankle, calf, or thigh, avoiding the knee.
- Press the foot and leg into each other and open the bent knee out to the side.
- Bring your hands to your chest or reach them overhead and fix your gaze on one point.
Tips
- Focus on a point in front of you to help you stay balanced.
Adjustments
- Stand next to a wall and rest one hand on it for support, or keep your toes on the floor beside your ankle.
Warrior I
Duration: 1:00
Stand strong in Warrior I to open your hips and chest while building steady strength in your legs.
Difficulty: Beginner
Instructions
- Stand tall, then step one foot back about a leg's length and turn the back foot out slightly.
- Bend your front knee over your ankle while keeping the back leg straight and strong.
- Square your hips toward the front as much as is comfortable.
- Reach your arms overhead and lift through your chest as you breathe.
Tips
- Press firmly into the outer edge of your back foot for stability.
Adjustments
- Shorten your stance or keep your hands on your hips if balance or shoulders need a break.
Warrior II
Duration: 1:00
Open wide into Warrior II to strengthen your legs and stretch your hips and inner thighs.
Difficulty: Beginner
Instructions
- Stand with your feet wide apart, front toes pointing forward and back foot turned parallel to the back edge.
- Bend your front knee over your ankle while keeping the back leg straight.
- Extend your arms out at shoulder height, reaching in opposite directions.
- Gaze over your front fingertips and keep your torso centered between your legs.
Tips
- Track your front knee toward your middle toes so it does not collapse inward.
Adjustments
- Bend the front knee less or rest your hands on your hips if the hold feels too demanding.
Reverse Warrior
Duration: 1:00
Arc back from Warrior II into reverse warrior to lengthen the side of your body with every breath.
Difficulty: Beginner
Instructions
- Begin in Warrior II with your front knee bent and arms extended.
- Turn your front palm up and reach that arm up and back overhead.
- Slide your back hand gently down your back leg as you arc your torso backward.
- Keep your front knee bent and breathe into the side of your ribs.
Tips
- Lift up through your ribs before you lean back so the stretch stays long.
Adjustments
- Keep your top arm lower or your gaze forward if your neck or shoulder feels strained.
Triangle
Duration: 1:00
Reach long into triangle to stretch your hamstrings, hips, and the side of your body.
Difficulty: Beginner
Instructions
- Stand with your feet wide apart, front toes pointing forward and back foot turned slightly in.
- Straighten both legs and extend your arms out at shoulder height.
- Reach forward over your front leg, then lower your front hand to your shin, ankle, or a block.
- Extend your top arm toward the ceiling and open your chest to the side.
Tips
- Lengthen both sides of your waist rather than collapsing toward the floor.
Adjustments
- Rest your lower hand higher on your leg or on a block, and keep a micro-bend in the front knee.
Extended Side Angle
Duration: 1:00
Sink into a deep lunge and reach long overhead to open the whole side of your body, from heel to fingertips.
Difficulty: Beginner
Instructions
- Stand with your feet wide apart, front toes pointing forward and back foot turned slightly in.
- Bend your front knee until it's stacked over your ankle, keeping your back leg straight.
- Rest your front forearm on your thigh, or lower your hand to the floor or a block inside your front foot.
- Sweep your top arm over your ear so you make one long line from your back heel to your fingertips.
Tips
- Press firmly through the outer edge of your back foot and roll your top shoulder open.
Adjustments
- Keep your forearm resting on your thigh instead of reaching to the floor if your hips or groin feel tight.
Pyramid
Duration: 1:00
Fold over your front leg in pyramid to give your hamstrings and calves a deep, focused stretch.
Difficulty: Intermediate
Instructions
- Stand tall, then step one foot back about three feet and turn the back toes out slightly.
- Square your hips toward the front and place your hands on your hips.
- Lengthen your spine, then hinge forward over your front leg.
- Lower your hands to your shin, the floor, or blocks and breathe steadily.
Tips
- Lead with your chest to keep your spine long as you fold.
Adjustments
- Shorten your stance, bend the front knee slightly, or rest your hands on blocks.
Downward Dog
Duration: 0:30
Press back into downward dog to lengthen your spine, open the shoulders, and stretch the entire backside.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
- Straighten your legs as much as feels good while keeping a soft bend in the knees.
- Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.
Tips
- Let your head hang between your arms so your neck relaxes.
- Spread weight evenly between hands and feet.
- Keep knees slightly bent if hamstrings feel tight.
Adjustments
- Bend the knees more deeply or elevate hands on a chair for a lighter option.
- Come onto your forearms or place a block under your hands if wrists need relief.
Cobra
Duration: 0:30
Lift into cobra to open your chest and bring gentle, supportive extension into your spine.
Difficulty: Beginner
Instructions
- Lie on your stomach with your legs extended and the tops of your feet on the floor.
- Place your hands under your shoulders and hug your elbows in toward your ribs.
- Press gently into your palms and lift your chest, keeping your hips and legs grounded.
- Draw your shoulders back and down and breathe steadily as you hold.
Tips
- Lift with your back muscles first and use your hands only for light support.
- Keep your elbows softly bent rather than locked.
Adjustments
- Try Baby Cobra by lifting just your chest a few inches, with very little weight in your hands.
Savasana
Duration: 1:00
Lie still and let your whole body soften as you rest and absorb the benefits of your practice.
Difficulty: Beginner
Instructions
- Lie on your back with your legs extended and feet falling open.
- Rest your arms a little away from your body with your palms facing up.
- Close your eyes and let your body feel heavy on the floor.
- Breathe naturally and release any tension from your face, shoulders, and belly.
Tips
- Let go of controlling your breath and simply notice it.
Adjustments
- Place a pillow under your knees or head, or cover yourself with a blanket for comfort.
Your Next Step
Repeat this flow a few times a week until the poses feel familiar, then move on to Yoga 2.
