One of the things I like most about yoga is that it’s easily adaptable to tight schedules.
Honestly, saying that you don’t have enough time to do yoga is a really-really lame excuse. Even if you’re the busiest bee in the town and can’t possibly cut out time for attending a yoga studio, it’s still not a good enough reason to put off your practice.
There are so many poses you can do anywhere, be it your living room, park or office (when nobody’s watching). Hell, you can even practice yoga while waiting for the bus. Trust me, as short as five minutes of mindful breathing and gentle stretch during the lunch break can go a long way.
You can do each yoga pose individually. But once you know more and more postures, you can create your own short sequences where yoga poses get synchronized with the breath and smoothly flow from one into another.
I have used the most common yoga poses for absolute beginners to create a sweet and short flow that you can squeeze into your daily routine.
Start your yoga journey with these must-know yoga poses for beginners.
I often practice this sequence in the morning right after rolling off the bed and when I have absolutely no time for a longer practice. The poses in this flow help relieve stiffness after sleep, stretch the entire backside of the body, including hips, hamstrings, lower back, open the shoulders and boost energy before jumping to the daily tasks.
That said, there are no restrictions as to what time of the day you should do this flow. You are welcome to practice it whenever you’re in need of some movement, but don’t have time for full-length practice.
And the best thing is that you only need to know six postures! Sounds doable?
Table Of Contents
Download A Free Printable PDF Of This Short Beginner Yoga Flow!
Please pay attention to the contradictions and precautions for every pose. Be sure to check with your doctor before starting an exercise program.
1. Begin in Extended Child’s Pose. Relax as your hips and shoulders open, and spine lengthens. Start noticing your breath and try even out your inhales and exhales. Stay in the pose for approximately ten breaths.
2. Slowly get up from Child’s Pose into the tabletop position on your hands and knees. On an exhale, get into Downward Facing Dog. Keep your knees bent. You can invite some movement into your body by pedaling your legs and bending one knee at a time or moving your hips from side to side. Find stillness and hold the pose for five breaths.
3. From your Downward Facing Dog, take a breath in and slowly shift your weight forward, moving into Plank Pose. You can lower your knees to the ground if you find the full pose too challenging. Hold for five breath.
4. From Plank Pose, send your hips up and back into Downward Facing Dog. Try straightening your legs more if you can but remember to keep your spine straight and long. Notice the difference between your first Downward Facing Dog and this one.
5. Look to the front of your mat and step your feet forward into Uttanasana – Standing Forward Bend. Make sure you’re not leaning too much on your heels or toes. Try to distribute your weight evenly on your feet. You’re welcome to bent your knees as much as you need to to keep your tummy and chest glued to the top of the thighs. Feel the breath massaging the muscles along your spine as your back lifts slightly on an inhale, and torso folds deeper on an exhale. Hold for five breaths.
6. On an inhale, lift your body to standing into Mountain Pose. Get up gently and avoid sudden movement to prevent dizziness. Hold Mountain Pose for at least five breaths.
7. From Tadasana, crouch and curl into a ball and slowly make your way onto your back. Make yourself comfortable on the mat and let your body go in Savasana. Hold for at least two minutes.
8. Bring movement into your body; feel your toes and fingers. Roll onto the side and sit in a comfortable cross-legged position. You can bring your hands into the Prayer Mudra. Stay awhile seated. Try to take this still and calm breath into your daily activities off the mat.
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- There’s always room for modifications and yoga props. This is your practice – make it comfortable. You can hold the poses longer than suggested. If the full pose is just too much, keep the knees bent. If the back is stiff and inflexible, use a pair of yoga blocks to bring the ground closer to you.
- If you’re feeling energetic and up for a challenge, repeat the sequence of Downward Facing Dog – Plank – Downward Facing Dog (steps 2-3-4) at least three times. You can also hold Plank each time up to 30 seconds.
- Got some spare minutes and ready to flow more? Repeat the sequence in reverse order and back. When in Tadasana sweep your arms up to the sky and dive back into Standing Forward Bend. Continue with Downward Facing Dog – Plank – Downward Facing Dog. Rest in the Child’s Pose and get moving again.
Have any questions or suggestions about this yoga sequence?
Let us know in the comments!