Beginner Yoga: The Best Fitness for Beginners, Get Your Free Fitness Training App.

3 Times Per Week

  • beginner level

Looking for a beginner yoga? Find the best workout for newbies here - download your free fitness training app now. Try this intense power yoga workout the next time you want to stretch, strengthen, and feel badass all at the same time. Here's how it works: Warm-up: 5 times Downward Dog, high plank, low plank, high plank, Downward Dog. Warm-up with 3 to 5 repetitions of Downward Dog, high plank, low plank, Upward Facing Dog, Downward Dog. Warm-up with 3 to 5 repetitions of Downward Dog, high plank, low plank, Upward Facing Dog, low plank, Downward Dog. Squat to stand/Crow Pose leg lift — 30 seconds each for 1 set. Perform three sets. Jump Switch Lunge — three 30-second sets. Downward Dog, Three-Legged Dog, knee to nose, knee across, knee to triceps — one leg at a time. Downward Dog, Three-Legged Dog, knee to nose, knee across, Rockstar, knee to triceps, arm balance — one on each leg. Warrior I, Warrior II, Reverse Warrior, Half Moon, Warrior II, Downward Dog — once on each side Knee bend Half Moon variation — 3 reps Warrior II, crescent lunge, Downward Dog — 1 time on each side Leapfrog — three 30-second sets Lunge with eagle arms, back bend with eagle arms, Eagle — 2 sets on each side Push-ups in Active Child's Pose/Downward Dog Push-ups — 10 reps of each move for 1 set. Perform two sets. 5 reps each of Crescent lunge, Warrior III, knee bend, and lunge. 10 reps of forearm push-ups 5 to 10 reps of side plank curl. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 4 exercises, you'll be doing the following exercises:

Camel Pose Yoga
Sets: 4 Reps: 15

Child Pose Yoga
Sets: 4 Reps: 15

Turtle Pose Yoga
Sets: 4 Reps: 15

Standing Half Moon Yoga Pose
Sets: 4 Reps: 15

Day 2

Rest day!

Day 3

This daily workout contains 4 exercises, you'll be doing the following exercises:

Camel Pose Yoga
Sets: 4 Reps: 15

Child Pose Yoga
Sets: 4 Reps: 15

Turtle Pose Yoga
Sets: 4 Reps: 15

Standing Half Moon Yoga Pose
Sets: 4 Reps: 15

Day 4

Rest day!

Day 5

This daily workout contains 4 exercises, you'll be doing the following exercises:

Camel Pose Yoga
Sets: 4 Reps: 15

Child Pose Yoga
Sets: 4 Reps: 15

Turtle Pose Yoga
Sets: 4 Reps: 15

Standing Half Moon Yoga Pose
Sets: 4 Reps: 15

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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