Fitness
Beginner Yoga Routine: 15 Minutes to Flexibility
Yoga builds flexibility, strength, and calm. Here's a simple 15-minute routine anyone can do at home.
What You Need
- Yoga mat (or towel on carpet)
- Comfortable clothes
- 15 minutes
The Routine
- Child's Pose (2 min) - Kneel, sit back on heels, stretch arms forward. Breathe deep.
- Cat-Cow (2 min) - On hands and knees, alternate arching and rounding your back.
- Downward Dog (2 min) - Hands and feet on floor, hips high. Pedal your feet.
- Warrior I (2 min each side) - Lunge with back leg straight, arms up.
- Tree Pose (1 min each side) - Stand on one leg, other foot on ankle. Arms up or at heart.
- Corpse Pose (3 min) - Lie flat, breathe, relax completely.
Tips for Beginners
- Don't force any pose - flexibility comes with time
- Breathe through discomfort, not pain
- Use blocks or books under hands if needed
- Consistency beats intensity - do this 3x/week
Affiliate picks: Gaiam yoga mat, Manduka blocks