Beginner Friendly Yoga Routines 20 Minutes
Let me be honest with you. Several years ago, it was unheard of me doing yoga. I imagined unnaturally flexible individuals in quiet and silent spaces, and that is the absolute opposite of my life: a chaotic tornado of deadline, screen-time, and being always on the move: go, go, go. The concept of exercise I had was a desperate, all-out exercise that exhausted me even more than I began with.
I felt out of touch with myself and had a poached head following the permanent hunching of my shoulders close to my ears, and I was stressed. Next, I found out the strength of a basic, non-advanced yoga program that required me only 20 minutes a day. It was not a magic pill, but it was close to it. It is not my only experience: according to a 2020 study conducted by the American Psychological Association, regular and mindful exercise, such as yoga, can be used to significantly reduce cortisol, the primary stress hormone.
My experience was a personal experiment of how such a small but regular investment in yourself can pay off in such a huge way. I will tell you what precisely was that kind of beginner-friendly yoga routines, 20 minutes long that transformed me.
The Reason This 20 Minute, Easy Going Yoga Practice is Your Secret Wapon.
You may be asking, what can really happen in only 20 minutes? I had the same skepticism. However, here is the beautiful truth, consistency is more stunning than the length of time in all cases. Something that can be managed and finished in a short time will be something that you can really stick with, and that is where the changes will really occur.
It Fits into Any Schedule: It does not require setting aside one hour. You can do this in the morning to be positive, at the lunch time to get reset and in the evening to relax.
It Engages in a Sustainable Practice: You do not become a master of yoga in a day. It is to create a ceremony that is enjoyable, not chastising. A time commitment of 20 minutes is much less threatening and much more probable to become an indispensable aspect of your schedule.
It Is an Effortless Workout: You can successfully stretch stiff muscles, train your ab, relax your nervous system, and get your mind on track in 20 minutes. It’s a full-system reset.
What to have to begin with (Spoiler: Not a lot of it!)
The simplicity of yoga is one of my favorite aspects about this practice. You do not have to possess an expensive studio and hundreds of dollars in equipment.
A Yoga Mat: This is an ordinary non-slip mat. It offers support and comfort.
Cozy Clothes: You have to wear something that is comfortable to move. No dress code necessary; all you need is your workout leggings or shorts and a t-shirt.
A Quiet Space: Find a small place in your living room, bedroom or even your backyard where you will not be disturbed during a time span of 20 minutes.
An Open Mind: Drop your expectations and judgments at the door. It is your practice and yours altogether. It is not about perfection, but about appearing.
Your 20-Minute Easy Level Yoga Workout.
Ready to roll out your mat? This is the basic sequence which I began with. It is aimed at body wakefulness, the creation of soft power, and tension release. Take your time in every pose and synchronize the poses with your breath. You should remember to breathe deeply in and out with your nose.
Focusing Mediation (2 Minutes)
Sit with your legs crossed (Easy Pose). You may sit on a cushion in case your hips are tight. Close your eyes. Get your hands on your knees. Only take a moment and feel your natural breath. Don’t try to change it. Make a goal about your practice–perhaps it will be a goal of calmness, or an aspiration to feel strength, or just the goal of showing up.
Gentle Warm-Ups (3 Minutes)
Cat-Cow: Go on hands and knees (Tabletop Position). Take a breath, suck in, raise your head, curve your spine (Cow). When you breathe out, curve your back, pull chin to chest and pull belly button in (Cat). Breaths between these two forms 5-10 times.
Thread the Needle: Lie down, with your right arm, off of the table, and lay your right shoulder and left temple on the floor. Breath and hold 3 times, experiencing an upper back stretch. Go back to table and repeat it on the other side.
Basic Pose and Flow (12 Minutes)
Downward-Facing Dog (3 Breaths): Starting with the tabletop position, plant your toes, press your hips upwards and backwards making an inverted V shape. Pedal out your knees gently. It is an amazing all-over stretch.
Forward Fold (3 Breaths): Take your hands and walk backwards to your legs in an upright forward bend. Let your head hang heavy. Bend your knees as far as your knees allow.
Mountain Pose (1 Minute): Sit up slowly one vertebra at a time. Stand up, with feet at hip. Bend your thighs, stretch your shoulders, and breathe here half a dozen times. Feel grounded and strong.
Sun Salutation A (Repeat 3-4 Times): This is a traditional flow poses, a type of sequence that generates heat.
Breath, lift your arms above your head.
Exhale, fold forward.
Breath in, and put one foot behind in a Low Lunge.
Breath out, lift the other foot up to a Plank Pose. Hold for a breath.
Breath in, bend down, then chest, then chin to floor (keep knees up in full Chaturanga).
Breath in, move forward into a low Cobra Pose (or Upward-Facing Dog).
Breath out, bring your toes and push yourself back to Downward-Facing Dog. Hold for 5 breaths.
Lift or Hop with your feet towards your hands into a Forward Fold.
Breath, stand up, stretch your arms above your head.
Exhale, hands to heart center.
Cool-Down/ Final Relaxation (3 Minutes)
Childs Pose (1 Minute): Starting on hands and knees, hiccough backwards to the heels, and place forehead on the mat. It is a very relaxing and refreshing posture.
Legs-Up-The-Wall (or Seated forward fold): so long as you have wall space, bring your hips as close to the wall as possible and then extend your legs towards the wall. Otherwise, sit up with your legs stretched out and fold forward. Hold for 1 minute.
Savasana (Final Relaxation, 1 Minute): When you are lying on your back, your arms and legs should be relaxed. Close your eyes. Let your body be as heavy as possible, and help yourself. Let go of all effort. It is the pose of the greatest importance- it enables your body to combine the advantages of your practice.
Stick with Your Practice: Advice on my experience.
I will not deceive you, there were days when I did not feel like unrolling my mat. The following are what assisted me in establishing a regular routine:
Time It: Add 20-Minute Yoga to your calendar like any other appointment that you consider important to do.
Find a Friend: A virtual yoga partner to call in with can be a big incentive.
Congratulate Ugly Minor Wins: Did you get your 20 minutes? That’s a win! Acknowledge it.
Listen to Your Body: Sometimes you will be strong and energetic. On other days, you will have to be more gentle and restorative. Honor that.
The Ripple Effect: What occurred when I Stuck With It.
I began to see some changes not only on the mat but far beyond it after only a few weeks of regular practice. So tight in my shoulders? Gone. The continuous low level anxiety? Significantly dialed down. I was more powerful, not only physically, but also psychologically. I was more patient and slept better and I also felt a new relationship with my body that I had forgotten I had lost. This easy, novice-level yoga practice turned out to be my lifeline in a world of disorder. It made me realize that 20 minutes of my time was not a waste of being selfish.
The mat is calling upon you to start your voyage. It does not require being perfect, it requires you. Therefore, relax and give yourself the present of these 20 minutes. You deserve it.
Virtually Speaking: Frequently Asked Questions (FAQs)
Q: I’m not flexible at all. Can I still do yoga?
A: This is the greatest objection and I am going to say a resounding YES! I was the same way. Yoga is not being flexible but getting flexed especially on the body and the mind. The poses may always be changed. It is the journey of your own body that you have to practice, not to one of someone else.
Q: Can the number of times that I do this 20-minute routine be more than once a week?
A: To achieve optimal outcomes I would suggest 3-5 times a week. Consistency is key. Doing it at least twice a week is not useless and will lead to your benefits. Have to listen to your body and identify a rhythm that is sustainable to you.
Q: Is yoga enough of a workout?
A: Yoga is not necessarily as cardio-intensive as a run, but it is an excellent workout. It develops functional power, enhances flexibility, and develops equilibrium. To get a well-balanced exercise regime, you definitely can combine it with other exercises that you enjoy, but as a workout on its own, it is extremely effective.
Q: What will happen in the case I am unable to hold a pose or it is painful?
A: The signal that your body sends to halt is pain. Pain and discomfort are not sharp and shooting. When one is hurt, then step back. You may always sleep in Childs Pose. Yoga must be difficult, but not painful. It is not about forcing through suffering to find your advantage but rather about discovering it with a smile.
Q: Do I need to meditate?
A: The good thing about an entry-level yoga practice is that even the movement is a moving meditative practice. You are mindful by simply concentrating on your breathing and what is happening in your body. The centering sitting and closing relaxation are minor preparations to a meditative condition, or it is not pressurized to clear your mind. Just focus on your breath.