15 Minute Yoga Flow For Beginners

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15-Minute Beginner Yoga Flow

This 15-minute beginner yoga flow is designed to gently awaken your body, improve flexibility, and promote relaxation. Start with mindful breathing and gentle stretches, then flow through foundational poses like Downward Dog, Low Lunge, and Warrior II to build strength and balance. Finish with seated stretches and a calming Savasana to leave you feeling refreshed and centered. Perfect for all levels, this short practice is a great way to start or end your day with intention!

Warm-Up (3 minutes)

  1. Seated Breathing (30 sec) – Sit cross-legged, close your eyes, and take deep belly breaths.
  2. Neck Rolls (30 sec) – Gently roll your head in circles to release tension.
  3. Cat-Cow (1 min) – On hands and knees, inhale into Cow (arch back, lift chest), exhale into Cat (round spine, tuck chin).
  4. Child’s Pose (30 sec) – Knees wide, arms stretched forward, rest forehead down.

Flow (10 minutes)

  1. Downward Dog (1 min) – Press hands and feet into the mat, lift hips, and stretch.
  2. Low Lunge (1 min, each side) – Step right foot forward, drop left knee, reach arms up. Repeat on the left.
  3. Warrior II (1 min, each side) – Step one foot forward, bend the knee, extend arms out.
  4. Standing Forward Fold (1 min) – Hinge at hips, let head and arms hang.
  5. Seated Forward Fold (1 min) – Sit down, stretch legs forward, reach for toes.
  6. Butterfly Pose (1 min) – Bring soles of feet together, knees wide, fold forward gently.
  7. Supine Twist (1 min, each side) – Lay down, bring knees to one side, arms open wide.

Cool Down (2 minutes)

  1. Happy Baby (1 min) – Grab feet while lying down, gently rock side to side.
  2. Savasana (1 min) – Relax completely, focus on your breath.

This sequence is simple, effective, and great for beginners.

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