Yoga can truly be an incredible workout, and this 30-minute fat burning yoga workout for beginners can really transform your body if you put your mind to it!
The key is to focus your concentration on your body while you are holding and performing poses.
Focus on how they make you feel, and how you can improve.
Focus on what feels “stiff” and what feels like it can be opened up a little more. This is how you will begin to unlock the real potential and capabilities of your body!
Some of these poses are “two-sided,” meaning that you should perform them on both sides of the body (right then left, or vice versa) before moving onto the next pose.
You will want to try to hold each pose for 30 seconds before moving on to the next side or the next pose. If you can’t hold it for a full 30 seconds, take a second to rest, and try again!
After you have completed all of the poses one time through, rest for a minute or two, and then repeat them again! Go for 3 full rounds total, which should be about 30 minutes!
Remember to always breathe deeply through the stretches! Long, deep breaths will help your concentration greatly!
Here are the poses!
We will start out with a couple of the easier poses, and they will gradually get a little more challenging. Remember that the challenging poses are the ones that will burn the most calories and help you transform your body the quickest!
For beginners, try performing this pose with your hands pressed together at your heart. When you find your balance, slowly bring them over your head for more of a challenge.
Begin by standing with your feet shoulder-width apart. Slowly bring your left foot up to rest as high up on your right thigh as possible. Keep your hips stacked below your shoulders and your feet.
Hold for 30 seconds, and repeat on the other side before moving on to Half Forward Bend.
This pose is great for the hamstrings, back, and hips! In order to actively “work” in this pose, there are a few things to keep in mind.
Focus on bending from your lower back. To do this, draw your navel up towards your spine and essentially “suck in” as you bend forward.
Also, make sure to elongate your torso a bit by arching your back and pushing your butt out. This will create a “straight back” position as you can see in the photo. Your back might still be bent due to flexibility, but it’s something to work on.
If you are doing all of these things correctly, you will feel a strong stretch in your hamstrings.
Hold for 30 seconds before moving onto Upward Facing Dog.
Lie on your chest with your arms bent and your hands flat on the ground. Slowly push up until your hands are directly below your shoulders. As you do this, lift the knees and hips up off the ground.
The palms of your hands and tops of your feet are the only parts of the body that should be touching the ground.
You can lean back into the shoulders a bit to increase the stretch in the back, but don’t force it too much or you will tire yourself out before the 30 seconds is up. Instead, focus on drawing strength from the core to hold the pose.
Hold for 30 seconds, and then move onto Boat Pose.
If you’re looking for that something to shake up your at-home workouts, you’ll love our new Yoga Poses for Beginners Workout Poster! It also comes with a FREE yoga strap to help you work on balance and flexibility.
This is a GREAT option for beginners because it allows you to work on all kinds of different poses at your own pace and the free yoga strap can help you modify poses as you practice.
You also don’t have to look down at a screen or small photos to see what you are doing. You can hang it up in your workout room, home office, garage, or wherever it is that you love to practice!
Our Yoga Poses for Beginners Poster also has the poses organized by muscle groups so that you can work on different parts of the body on different days. The actual muscles being exercised are also highlighted on the images, and you can see exactly how to use the yoga strap on certain poses.
This poster is also front-laminated, so you don’t have to worry about tearing it, getting it dirty, etc. It’s made to last!
Note that if you find it too challenging, you can also bend the knees. We encourage you to work towards straightening the legs as you continue to practice.
Keep your back as straight as possible, and draw your strength to hold this pose from the core. Try to keep the arms straight and the hands on either side of the knees.
Focus your gaze on your feet or the wall behind you to help you stay balanced.
Hold for 30 seconds.
Begin in plank pose on your toes with your palms on the floor directly beneath your shoulders. Slowly step your left foot forward as you lift your right hand, and place your foot where your right hand was.
Reach your right hand up over your head to form a straight line with your torso and left leg. If you cannot reach the ground comfortably with your left hand, use a yoga block or other prop.
Lift your gaze upward to increase the stretch. Hold for 30 seconds, and repeat on the other side.
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The key is to focus your concentration on your body while you are holding and performing poses.
Focus on how they make you feel, and how you can improve.
Focus on what feels “stiff” and what feels like it can be opened up a little more. This is how you will begin to unlock the real potential and capabilities of your body!
Some of these poses are “two-sided,” meaning that you should perform them on both sides of the body (right then left, or vice versa) before moving onto the next pose.
You will want to try to hold each pose for 30 seconds before moving on to the next side or the next pose. If you can’t hold it for a full 30 seconds, take a second to rest, and try again!
After you have completed all of the poses one time through, rest for a minute or two, and then repeat them again! Go for 3 full rounds total, which should be about 30 minutes!
Remember to always breathe deeply through the stretches! Long, deep breaths will help your concentration greatly!
Here are the poses!
We will start out with a couple of the easier poses, and they will gradually get a little more challenging. Remember that the challenging poses are the ones that will burn the most calories and help you transform your body the quickest!
Tree Pose
This pose will test your balance, which is all about your core. During this pose, concentrate on drawing the balance from your core. Tighten your abdominal muscles to help stabilize your body.For beginners, try performing this pose with your hands pressed together at your heart. When you find your balance, slowly bring them over your head for more of a challenge.
Begin by standing with your feet shoulder-width apart. Slowly bring your left foot up to rest as high up on your right thigh as possible. Keep your hips stacked below your shoulders and your feet.
Hold for 30 seconds, and repeat on the other side before moving on to Half Forward Bend.
Half Forward Bend
standing half forward bend yoga pose for flexibilityThis pose is great for the hamstrings, back, and hips! In order to actively “work” in this pose, there are a few things to keep in mind.
Focus on bending from your lower back. To do this, draw your navel up towards your spine and essentially “suck in” as you bend forward.
Also, make sure to elongate your torso a bit by arching your back and pushing your butt out. This will create a “straight back” position as you can see in the photo. Your back might still be bent due to flexibility, but it’s something to work on.
If you are doing all of these things correctly, you will feel a strong stretch in your hamstrings.
Hold for 30 seconds before moving onto Upward Facing Dog.
Upward Facing Dog
Traditionally, this pose provides a great stretch for the back. While it still will in this workout, we want to focus a little less on the intense stretch in the back because we’re going to hold it for a full 30 seconds.Lie on your chest with your arms bent and your hands flat on the ground. Slowly push up until your hands are directly below your shoulders. As you do this, lift the knees and hips up off the ground.
The palms of your hands and tops of your feet are the only parts of the body that should be touching the ground.
You can lean back into the shoulders a bit to increase the stretch in the back, but don’t force it too much or you will tire yourself out before the 30 seconds is up. Instead, focus on drawing strength from the core to hold the pose.
Hold for 30 seconds, and then move onto Boat Pose.
If you’re looking for that something to shake up your at-home workouts, you’ll love our new Yoga Poses for Beginners Workout Poster! It also comes with a FREE yoga strap to help you work on balance and flexibility.
This is a GREAT option for beginners because it allows you to work on all kinds of different poses at your own pace and the free yoga strap can help you modify poses as you practice.
You also don’t have to look down at a screen or small photos to see what you are doing. You can hang it up in your workout room, home office, garage, or wherever it is that you love to practice!
Our Yoga Poses for Beginners Poster also has the poses organized by muscle groups so that you can work on different parts of the body on different days. The actual muscles being exercised are also highlighted on the images, and you can see exactly how to use the yoga strap on certain poses.
This poster is also front-laminated, so you don’t have to worry about tearing it, getting it dirty, etc. It’s made to last!
Boat Pose
You will soon find out that this pose is great for the abs!Note that if you find it too challenging, you can also bend the knees. We encourage you to work towards straightening the legs as you continue to practice.
Keep your back as straight as possible, and draw your strength to hold this pose from the core. Try to keep the arms straight and the hands on either side of the knees.
Focus your gaze on your feet or the wall behind you to help you stay balanced.
Hold for 30 seconds.
Revolved Side Angle Pose
This yoga pose is great for opening up the hips, and holding the proper form also takes a lot of work from the quadriceps and the abdominal muscles.Begin in plank pose on your toes with your palms on the floor directly beneath your shoulders. Slowly step your left foot forward as you lift your right hand, and place your foot where your right hand was.
Reach your right hand up over your head to form a straight line with your torso and left leg. If you cannot reach the ground comfortably with your left hand, use a yoga block or other prop.
Lift your gaze upward to increase the stretch. Hold for 30 seconds, and repeat on the other side.
Show More
