15 minute Morning Yoga for Beginners 🔥 WEIGHT LOSS edition 🔥 Beginners Yoga Workout

Welcome to the beginner yoga , workout for strength and mobility .

We'll begin an extended child's post .

So from your hands and knees , separate your knees about matt distance , lower your hips down towards your heels , walk your hands forward as you rest your forehead on the mat .

If it's more comfortable , you can rest your forehead on stacked fists or even on a prop .

The idea here is to relax your body as you ground into your practice .

So take three deep and smooth breaths in and out through your nose as you relax your hips , shoulders , John Eyes , even your eyelids .

Great .

Now rise up into a tabletop on your hands and knees with your knees underneath your hips , your hands underneath your shoulders , keep your spine neutral .

So your belly is held in your neck is in line for a cow pose , drop your belly down and lift your chin up .

Take a big breath in then exhale for cat back round your spine , tuck your chin , tuck your tailbone and press the space between your shoulder blades up to the ceiling for one breath .

One movement .

Inhale cow poses belly drops , chin lifts , exhale cat back round your spine , tuck your chin in hell , cow belly drops , exhale cat brown , your spine in he exhale cat .

Now come back to center with a neutral spine .

So your neck is in line , your belly is held in gently .

Now extend your right leg straight out behind you .

So your toes touch the ground , then lift your right leg in line with your spine and use your core to keep everything in place .

Push back through your right heel or three , two , one , lower your right knee back down , then switch sides , extend your left leg straight up behind you toes , touching the ground , firm up your belly here to help with alignment .

Then lift your left leg in line with your spine .

Drive back through your heel , breathe in and out through your nose .

Stay strong and calm .

Three , two , one lower your left knee back down , walk your hands forward one hand's distance , then curl your toes under and lift your hips up and back for a downward facing dog .

Now , you're welcome to bend your knees as much as you'd like even bending one knee and then the other to alternate legs .

This will help you warm up your down dog .

In the beginning , your shoulders might be tight , do your best to press your chest towards your thighs and lengthen your spine up and back through your hips .

Now take a walk to the top of your mat and separate your feet about mat distance give a generous bend in your knees .

You can fold really deep and grab onto your elbows and feel free to sway side to side or bob up and down .

Whatever feels good for you in this rag doll pose , then release your elbows , toe , heal your feet together with your knees .

Still bent , pull your belly button in towards your spine .

Maintain this engagement and slowly unroll your spine all the way up to standing , keeping your belly pulling in as you do so will help you protect your lower back .

When you come all the way up , shrug your shoulders up to your ears and down your back just a couple of times and reach your arms up to the ceiling .

For Mountain Popes , feel your weight pressed down evenly through all the edges of your feet as if you were growing roots down into the ground , creating a strong foundation for a chair pose as if someone's scooting a chair in behind you , bend your knees and sit your hips back , press your thighs together to firm up your legs as you sit back into your hips and bring your hands together at heart center .

So you can relax your shoulders from here in how to stand up , reach your arms up mountain pose and exhale to forward fold leading with your chest , bend your knees , you can fold really deep for halfway , lift , slide your hands up your shins , you can lift up halfway .

Chances are you'd have to go a little bit higher though to find a long flat back .

Big inhale , exhale forward , fold with soft knees and let's flow one breath , one movement .

So in-house stand up , reach your arms up mountain pose , then exhale chair pose .

Sit back into your hips , bring your hands together at heart center and held back to mountain Po's arms up .

Exhale forward folds come all the way down for halfway .

Lift big breath in nice long spine and exhale forward folds .

Again , inhale mountain pos come all the way up as you exhale chair pose , sit back into your hips in hell .

Back to mountain pos arms up , exhale forward fold , come all the way down for halfway lift as you breathe in nice long flat back , then forward , fold as you breathe out and just hang out here in your forward fold , step your left foot back into a low lunch .

Make sure there's plenty of space between your ankles .

Then spin your left heel down and stand up for war your tooth .

So reach your arms front and back with a big bend in your right knee .

Take a peek down and make sure that your right knee is tracking over your toes .

So it's pointing forward , not caving in or splaying too far open .

Keep your belly pulling in for a strong core , soft shoulders , strong arms then for extended side angle , place your right forearm on your right thigh and reach your left arm high , keep your body spiraling open .

So you're not caving forward here .

Your belly is still pulling in and your core is working to keep your body lifted .

Now , use your core to transition here .

Legs stay the same reverse warrior .

Reach your right arm high , left hand just grazes your back thigh .

Take a bacon .

How then exhale cartwheel , both hands down to the mat and step your back foot forward into your forward folds .

For halfway lift , slide your hands up your shins .

Take a big breath in .

Find your flat back then forward , fold and step your right foot back .

Create some distance between your ankles , then spin your back heel down .

Take your time as you rise .

Find warrior two big bend in your left knee , make sure your left knee is tracking over your toes , not splaying open or caving in lower belly is pulling in , stay tall , but keep your shoulders soft , then set up extended side angle , place your left forearm on your left thigh and keep your right arm high .

Make sure you're not placing all of your weight into your left arm .

You want your core to do a little bit of work here for reverse warrior , reach your left arm high .

Let your right hand just graze your back thigh .

Legs stay the same throughout these last couple of poses big in house , exhale cartwheel , both hands down , step your back foot forward , find halfway lift , slide your hands up your shins in hell , exhale to fold , then step both feet back and make your way into a modified plank position on your hands and knees .

But there is a straight line from your knees through the crown of your head .

So make sure you're pushing up between your shoulder blades .

Your lower belly is pulling in Nexon lie the spine from here .

Maintain your plank as much as you can and slowly lower your whole body down to the mat .

Setting up for a low cobra zip your legs and feet together behind you and press the tops of your feet into the mat .

Peel your chest up and let your hands just hover by your sides for three , two .

What then release your chest back down , plant your hands into the mat , press yourself up into your modified high plank so your knees are still down .

Then for child's pose , rest your hips on your heels , forehead to the mat .

Completely relax .

Now , we're gonna move through that short sequence .

One breath , one movement , follow the pace that serves you when you're ready .

Inhale .

Come forward to your modified high plank knees down , belly in as you exhale , lower yourself all the way down to your mat .

For low cobra inhale to peel your chest up off the mat , tops your feet .

Press down .

Then as you exhale , slowly release hands , plant into the mat , inhale , press up to your modified high plank exhale the child's pose hips to your heels , fewer queues this time .

Inhale to your modified high plank exhale , lower down to your belly .

Inhale for low cobra chest peels up , exhale , lower back down in health to your modified high plank stays strong .

Exhale to your child's bones .

Just one more time .

Inhale , modified high plank exhale lower down to your belly in .

Hello , Cobra exile to release .

Inhale , push up modified high plank exhale child's post and relax .

Roll out your wrists a couple of times then take a few deep breaths here to completely relax .

And that's it for our beginner yoga workout .

Check out the yoga for beginners playlist for more yoga videos for beginners .

Open the description underneath this video for more information about yoga workouts , power yoga and beginner yoga .