Yoga & Meditation Workout
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Discover the Transformative Benefits of Yoga: Beginner’s 20-Minute Workout Routine for Flexibility and Alien’s Tips

Aliens Tip yoga workout routine for beginners:

Yoga, an ancient practice originating in India, has gained widespread popularity for its myriad physical, mental, and spiritual benefits. From enhancing flexibility and strength to promoting mindfulness and relaxation, yoga offers a holistic approach to wellness. In this guide, we’ll explore the benefits of yoga, a 20-minute beginner’s yoga workout routine focusing on flexibility, and some additional tips to enhance your practice.

Benefits of Yoga

Benefits of Yoga 20 Minute yoga workout routine for beginners For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

1. Enhances Flexibility:

  • Yoga postures, or “asanas,” gently stretch and lengthen muscles, improving flexibility over time.
  • Increased flexibility reduces the risk of injuries and enhances overall body movement and range of motion.

2. Strengthens Muscles:

  • Holding yoga poses helps build strength in various muscle groups, including the core, arms, legs, and back.
  • Improved muscle strength contributes to better posture and body alignment.

3. Promotes Stress Relief and Relaxation:

  • The practice of deep breathing and mindfulness in yoga helps calm the mind, reducing stress and anxiety.
  • Regular yoga practice fosters a sense of relaxation, aiding in better sleep quality.

4. Improves Balance and Stability:

  • Balancing poses in yoga challenge stability and help improve balance over time.
  • Enhanced balance benefits daily activities and reduces the risk of falls, especially in older adults.

5. Boosts Mental Clarity and Focus:

  • Yoga encourages mindfulness and the cultivation of mental clarity.
  • Practicing yoga can enhance concentration and focus, benefiting both mental and emotional well-being.

Beginner’s 20-Minute Yoga Workout Routine for Flexibility

1. Cat-Cow Pose (Marjaryasana-Bitilasana) – 3 mins

  • Start on all fours, arch your back while inhaling (cow pose), then round your back while exhaling (cat pose). Repeat.

2. Downward-Facing Dog (Adho Mukha Svanasana) – 3 mins

  • From a plank position, lift your hips, forming an inverted V-shape. Keep heels grounded, stretch arms, and elongate the spine.

3. Forward Fold (Uttanasana) – 2 mins

  • Stand tall, hinge at your hips, and fold forward, letting your head hang. Bend knees if needed. Hold and breathe deeply.

4. Child’s Pose (Balasana) – 3 mins

  • Kneel on the mat, sit back on your heels, and extend arms forward, lowering your forehead to the ground.

5. Cobra Pose (Bhujangasana) – 3 mins

  • Lie on your stomach, place hands under shoulders, and lift your chest while keeping the pelvis grounded.

6. Seated Forward Fold (Paschimottanasana) – 3 mins

  • Sit with legs extended, fold forward from the hips, reaching towards feet or shins. Keep the spine straight.

Alien’s Tips for Enhanced Yoga Practice

1. Consistency is Key:

  • Practice regularly, even if it’s just a few minutes a day, to experience the benefits of yoga.

2. Listen to Your Body:

  • Pay attention to your body’s signals and avoid pushing yourself too hard. Honor your limitations.

3. Focus on Breath:

  • Sync your movements with your breath to deepen the practice and promote relaxation.

4. Use Props for Support:

  • Utilize yoga blocks, straps, or bolsters to aid in poses and deepen stretches.

5. Consider a Yoga Teacher or Class:

  • Joining a yoga class or seeking guidance from a certified instructor can enhance your understanding and practice.

Yoga offers a multitude of benefits, and this beginner’s routine for flexibility can kickstart your journey to a healthier and more balanced life. Remember, yoga is a personal practice, so honor your body, practice regularly, and enjoy the transformative effects it brings to your life.

1.Cat-Cow– 15 seconds
2.Downward Facing Dog– 15 seconds
3. Standing Forward Fold– 15 seconds
4.Mountain– 15 seconds
5.Standing Backbend– 15 seconds
6.Warrior I– 15 seconds
7.Warrior II– 15 seconds
8.Warrior III– 15 seconds
9.Triangle – 15 seconds
10.Half Moon– 15 seconds
11.Extended Side Angle– 15 seconds
12.Chair– 15 seconds
13.Four-Limbed Staff– 15 seconds
14.Cobra– 15 seconds
15.Pigeon– 15 seconds
16.Seated Straight Legged Forward Fold– 15 seconds

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

Aliens Tip yoga workout routine for beginners & 5 DAILY GUARANTEED WORKOUT WILL GET YOU A HOT BODY IN 2 WEEKS ONLY

yoga workout routine for beginners

1. Cat and Cow (Marjaryasana and Bitilasana)
Cat-cow pose-1st pose of a yoga workout routine for beginners

How to Do Cat-Cow Pose in Yoga (Bitilasana and Marjaryasana)?

This is a combination of two poses that creates a “flow”. They are great for warming up the spine and feeling around to see where your tighter areas are.

Start on all fours, with your hands directly underneath your shoulders, and knees hip-distance apart. You can choose to keep your toes tucked or untucked, whatever is more comfortable.
On your next, inhale, drop your belly, arch your back, and lift your chest. Allow your gaze to flow upwards. This is a cow.
Now, on your next exhale, slowly begin to round your back, tuck your pelvis, and bring your gaze in towards your chest. This is a cat.

Take a moment and try to become completely in sync with your body and your breath. Stay here for 15 seconds, switching positions on your slow inhale and exhale.

Aliens Tip Yoga & Meditation Workout: To warm up your spine, even more, try moving through a few dynamic cat-cow by moving all parts of your back slowly in a clockwise and counter-clockwise formation.

instead of just arching and rounding your back. This can help you feel for any tight areas you might have missed as well!

Benefits of Cat-Cow Pose

The main benefit of cat-cow pose is flexibility.

1. Increases mobility of the spine
2. Stretches the back, core, and chest
3. Creates awareness of your posture4. Teaches “vinyasa”

2. Downward Facing Dog (Adho mukha śvānāsana)

Downward Facing Dog- yoga workout routine for beginners

How to Do Downward Facing Dog Pose in Yoga (Adho mukha śvānāsana)?

Come to a neutral spine, still on all fours. Tuck your toes and push your hips up and back, straightening your legs and pushing your heels towards the ground.

Ground your hands and spread your fingers wide. Engage your arms and drop your ears away from your shoulders.

Engage your core and pull your belly button up towards your spine. Keep actively sending you hips up and back as you try to send your heels toward the ground.

It is okay if your feet don’t touch the ground. You can also “pedal” them out by bending one leg at a time while you straighten the other. This will help loosen up the tightness in your hamstrings.

Aliens Tip Yoga & Meditation Workout: Make sure to keep your entire body engaged throughout this pose to avoid all of the weight falling onto your upper body. If this pose feels too hard, don’t worry, there are tons of down dog modifications you can do.

yoga workout routine for beginners

3. Standing Forward Fold (Uttanasana)

Standing Forward Fold- yoga workout routine for beginners

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Standing Forward Fold Pose in Yoga (Uttanasana)?

Keeping your arms where they are, begin to slowly walk your feet towards your hands, keeping them as straight as possible, until you come into your forward fold.


Bring your feet to touch and reach towards the ground with your hands, or gripping your ankles or legs to fold more with each exhale.


Make sure not to let your chest collapse here and still engage your entire body.


Aliens Tip Yoga & Meditation Workout: If you feel too tight to grab your legs or ankles or fold forward all the way, try using two yoga blocks and adjusting the height to your comfort. You can also grab the opposite elbows and sway from side to side in a ragdoll pose.

yoga workout routine for beginners

4. Mountain (Tadasana)

Tadasana- yoga workout routine for beginners

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Mountain Pose in Yoga (Tadasana)?


From forward fold, bring your hands to your hips and use your core to slowly hinge up to a standing position.

Bring your hands to your sides, palms facing forward and arms engaged.
keep your feet towards the floor and activate your legs so your knee caps slightly lift.
Lift through your chest and drop your shoulders. Breathe here for 15 breaths.


Aliens Tips: You should make your body active during this pose, even though it seems like a simple pose! Your core should be completely engaged, chest forward, and you should be actively grounding all four corners of your feet into the ground.

yoga workout routine for beginners

5. Standing Backbend (Anuvittasana)

Standing Backbend- yoga workout routine for beginners

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Standing Backbend Pose in Yoga (Anuvittasana)?

On your next exhale, keeping your feet grounded, swoop your arms up to come above your head in a prayer position and slightly arch your back as you send your prayer backward, your gaze following.


This can be as mild as you want, make sure to listen to your body and only go as far as is needed for you. This is a greater chest opener and you will be able to get deeper into it with practice.
Breathe here for 15 seconds.


Aliens Tip Yoga & Meditation Workout: If it’s too difficult to lift your arms straight up, bring them into goal post formation by bending your arms at 90-degree angles on both sides. Make sure to keep your back is straight before you begin to slowly bend backward.

6. Warrior I (Virabhadrasana I)

Warrior I Pose- yoga workout routine for beginners

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Warrior I Pose in Yoga (Virabhadrasana I)?

Come to a neutral spine in a standing position, and step your left foot about 3-4 feet behind you, and turn the foot on an angle. Your left heel should be completely in line with your front right heel.
Bend your right leg at a 90-degree angle front.


As you bend your front knee, keep your arms lifted with palms facing each other. Lift through the chest and stay grounded through both of your feet.
Engage your core and sink deeper into your front leg as you engage your back leg and ground through your back foot.

yoga workout routine for beginners.

Aliens Tip Yoga & Meditation Workout: Be sure to square your hips and make sure they are even- activating your back leg equally as much as your front leg can help avoid misalignment!

7. Warrior II (Virabhadrasana II)

Warrior II- Yoga for Beginner Routine

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Warrior II Pose in Yoga (Virabhadrasana II)?

From your first warrior pose, you are going to make a few simple adjustments to come into your second warrior.

Keep your legs exactly the same as in Warrior I, and bring your arms straight out to your sides, like airplane arms.
Your body will now be facing the left side of the room. Keep your gaze forward over your right fingertips.


keep your right leg bent. Engage your arms and make sure they are in line with your shoulders.
Aliens Tip Yoga & Meditation Workout: Watch to make sure your knee does not move more forward than your front toe to avoid injury. yoga workout routine for beginners

8. Warrior III (Virabhadrasana III)

Warrior III variations for Yoga & Meditation Workout

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Warrior III Pose in Yoga (Virabhadrasana III)?

Begin to straighten your front leg, keeping a slight bend in it still. Start to lift your back foot off the ground as you slowly hinge your body forward and bring your arms up by your ears.

You can do this supported if staying balanced here is too much of a challenge. Bring your arms or fingers tips to the ground while still maintaining alignment and lifting through your chest.

Your back leg should be completely straight here, with your foot flexed and toes facing towards the ground.
Blocks would also be beneficial here to use on either side instead of going unsupported to help with balance when first starting out.

Tip: Check your alignment to keep your hips level in this pose and make sure not to let your lifted leg side come up too much.

9. Triangle (Trikonasana)

Triangle Pose- Yoga & Meditation Workout yoga workout routine for beginners.

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Triangle Pose in Yoga (Trikonasana)?

Slowly begin to bring your back foot to the ground as you simultaneously hinge your body upward and straighten your left leg.

Your left foot should be on an angle and grounded. Both of your legs should be engaged and straight.

Slowly hinge your body forward and bring your right hand to the inside of your right foot. If you can’t touch the ground yet, that’s okay! grab onto your ankle or shin as well.

As you right hand comes down, your left arm floats up into the air, with your gaze following it.
Feel free to use a block instead of reaching for your shin. If you are very inflexible, this will actually help you reach better alignment and allow you to open up your chest more.

Aliens Tip Yoga & Meditation Workout: Your body should be able to fit in between two walls in the pose, you should be completely linear. So make sure your chest is lifted, your heels are aligned, and your shoulders and hips are in line with each other.


10. Half Moon (Ardha Chandrasana)

Half-moon beginner yoga pose yoga workout routine for beginners

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Half Moon Pose in Yoga (Ardha Chandrasana)?

Bring your right fingers slightly forward and to the side, in a 2 o’clock position to your foot.
As you’re doing this, slowly lift your left foot off the ground as you hinge forward and open your body up to the left side of the room.

Your back foot should be pointed, and you can choose to either let your gaze fall to the ground or if you’d like a challenge, look up at your left fingertips. Make sure to keep your arms in line with your shoulders.
Blocks may be beneficial here as well to use for your front hand if you have tight hamstrings.

Aliens Tip Yoga & Meditation Workout: If you have balancing trouble, keep your gaze towards the ground slightly forward and in between your hands.

11. Extended Side Angle (Utthita Parsvakonasana)

Extended Side Angle Pose- yoga workout routine for beginners.

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

yoga workout routine for beginners

How to Do Extended Side Angle Pose in Yoga (Utthita Parsvakonasana)?

Slowly float your left foot down to the ground as you bend your right leg and bring your right hand back to the inside of your foot.

Your right knee is at a 90 degree angle and your hand is flat on the ground. Use blocks here if you need them as well!
Keep your left arm lifted and extend it towards the front of the room, forming a straight line of energy all the way down to your left heel.
Breathe and stay here for 15 seconds, you’re almost done with the sequence!

12. Chair (Utkatasana)

Chair pose- yoga workout routine for beginners

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Chair Pose in Yoga (Utkatasana)?

Keep your right leg bent, and then slowly bring your left foot to meet your right as you rotate your torso towards the front of the room and bring both arms up by your ears.


Your feet should be together, with most of the weight on your heels, to the point where you can freely move all ten toes.


Sink your seat deeper with each exhale, and lift up through your chest.
Aliens Tip Yoga & Meditation Workout: try to bring your hands into a prayer pose at your heart, or even slightly parting your feet from each other.

13. Four Limbed Staff (Chaturanga Dandasana)

Chaturanga- beginner yoga routine

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Four Limbed Staff Pose in Yoga (Chaturanga Dandasana)?

keep both hands on the ground by your feet, as you step one foot back at a time into a plank position.
Squeeze your elbows in tightly towards your body as you bend them and slowly lower yourself to hover above the ground. Hold here for 15 seconds.


You should be engaging your legs and hovering on the tips of your toes, and engaging your core.
If you lack upper body strength, as I did when first starting out, don’t torture yourself. Drop your knees to the floor for a half Chaturanga.

yoga workout routine for beginners


I did this when first starting out and it was extremely frustrating to me the amount of upper body strength I lacked, but consistently practicing it lead to me being able to do it a few weeks later, and that boosted my confidence substantially.

Setting goals for your practice and achieving them is the best feeling in the world, and will make you want to keep going and keep improving.

But with that being said, listen to your body and if you are not at a full Chaturanga yet, that is okay! Maybe try to hold it for a short amount of time on your last set before you drop to your knees and build from there.

14. Cobra (Bhujangasana)

Cobra pose- 20-minute yoga workout routine for beginners

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Cobra Pose in Yoga (Bhujangasana)?

From Chaturanga, slowly lower yourself all the way down to the floor. Keep your hands where they are, tucked in towards your body.


Completely ground your legs and the tops of your feet on the ground. Plant your forehead on the ground then on your next exhale lift your chest and abdomen off the ground.


Stay here and breathe for 15 seconds then release back to the floor.
Tip: If you have a tight low back, spread your legs a little bit wider than your hips to relieve tension.

yoga workout routine for beginners

15. Pigeon (Kapotasana)

Pigeon Pose- yoga routine for beginners yoga workout routine for beginners.

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Pigeon Pose in Yoga (Kapotasana)?

Come to all fours, and come into your Downward Facing Dog for a brief moment to transition into Pigeon.
Extend your right leg up into the air, then angle it as you bring it underneath your torso up to meet your left wrist.
The outside of your right shin should now be on the floor, with your right foot flexed.


Allow your left leg to come to the ground, and point your back toes to let the top of your foot touch the ground.
Sink into the pose and adjust your hips, making sure you are not leaning on one more than the other.

The more you bend your knee in this pose, the less tension you will feel, so if you feel it is too intense for you, try bending your front leg in a little more until you find the right amount of comfort for you.

yoga workout routine for beginners.

If you find that you are leaning too much onto your right hips, try placing your block underneath it to provide balance.

yoga workout routine for beginners


Lift through your chest as you lift your arms up into the air. You can choose to stay here for 15 seconds or you can fold over your right thigh.
Breathe through the tension here for 15 seconds.
Tip: You can try placing a block under the side of your bent leg to release the tension in the stretch.

16. Seated Forward Fold (Paschimottanasana)

Seated Forward Fold- yoga workout routine for beginners.

Benefits of Yoga 20 Minute Beginner Yoga and meditation Workout For Flexibility benefits of yoga Aliens Tips Blog Cat-Cow– 15 seconds Downward Facing Dog– 15 seconds Standing Forward Fold– 15 seconds Mountain– 15 seconds Standing Backbend– 15 seconds Warrior I– 15 seconds Warrior II– 15 seconds Warrior III– 15 seconds Triangle – 15 seconds Half Moon– 15 seconds Extended Side Angle– 15 seconds Chair– 15 seconds Four Limbed Staff– 15 seconds Cobra– 15 seconds Pigeon– 15 seconds Seated Straight Legged Forward Fold– 15 seconds

How to Do Seated Forward Fold Pose in Yoga (Paschimottanasana)?

Shake them out here for a brief moment if you would like. make sure your legs are together, flex both feet, and lengthen through your spine.

If you decided to fold in your pigeon, come back up to an upright position. Gently swing your left leg around to the front of your body and straighten both legs out in front of you.

Leave both arms up into the air, and using your core, slowly fold over both legs.

Don’t let your chest collapse. Keep your back straight and fold in deeper with each exhale.
Stay here for 15 seconds.

Aliens Tip yoga workout routine for beginners: Keep your feet flexed and pulling back towards your body throughout the pose to get a deeper stretch and improve flexibility.

Hold each pose for nearly 15 seconds, and breathe for those nearly  15 seconds. It is common when first starting to get lost in your mind due to the discomfort. Allow your breath to bring you back to the center.

Repeat this sequence four times, and switch sides each time. So if your left foot was in front for all the poses that allowed it, make sure your right is in front the next time, then switch. This provides balance for your body and prevents one side from being more worked on than the other.

yoga workout routine for beginners

After practicing this routine for the next couple of weeks you are eventually going to want to switch it up. We highly recommend practicing yoga partner poses for a challenging and fun experience. 

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