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20 Min Beginner Yoga Routine (Day 1) 30 Days of Yoga For Beginners
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20 Min Beginner Yoga Routine (Day 1) 30 Days of Yoga For Beginners

Yoga Routine for Beginners: Day 1

Introduction to the Practice

  • The session begins with a warm welcome, introducing a full-body yoga routine designed for beginners as part of a 30-day program.
  • Participants are guided to start in a seated position, focusing on aligning their posture and closing their eyes to enhance concentration.

Breathing Techniques

  • The instructor introduces "Ujjayi breath," characterized by a slight constriction at the back of the throat, creating an ocean-like sound during inhalation and exhalation.
  • Emphasis is placed on maintaining focus on the sound of the breath while practicing this technique.

Side Stretching Sequence

  • After breathing exercises, participants are instructed to reach their arms overhead and bend to one side, engaging in five breaths while grounding down through the opposite side.
  • A similar stretch is performed on the other side, reinforcing awareness of body alignment and grounding techniques.

Twisting Movements

  • The practice transitions into seated twists; participants place one hand on their knee and another behind for support while focusing on spinal rotation.
  • Each twist is accompanied by deep breathing, encouraging relaxation and deeper engagement with each movement.

Wrist Warm-Up and Tabletop Position

  • Participants interlace fingers to warm up wrists before moving into tabletop position (hands and knees), ensuring proper alignment of shoulders over wrists.
  • In this position, they practice "Cat-Cow" stretches—alternating between arching and rounding the spine in sync with breath.

Leg Extensions and Balancing

  • The sequence includes extending one leg back while maintaining balance; participants rock forward and backward to engage core muscles effectively.
  • A balancing pose is introduced where participants extend an arm forward while stabilizing themselves through focused breathing.

This structured approach provides foundational skills essential for beginners embarking on their yoga journey.

Yoga Practice Overview

Sphinx Pose and Lower Back Sensitivity

  • Begin in Sphinx pose by bringing forearms to the mat, elbows under shoulders. If experiencing lower back sensitivity, internally rotate thighs to broaden the lower back.
  • Maintain steady breath during pauses; hold for one more breath before transitioning. Exhale and return hands under shoulders to push up into tabletop position.

Balancing on One Leg

  • Extend left leg while keeping toes on the mat for support; rock forward with shoulders over wrists as you inhale, then rock back pressing the ball of the left foot into the mat for a stretch down the leg.
  • Lift left leg into balance, gaze between thumbs, and reach right arm forward once stable. Focus on creating a straight line from fingertips to heel while maintaining steady breath.

Transitioning Through Poses

  • Engage glutes and draw in lower belly as you rock forward past wrists; bend elbows to lower down with control into Sphinx pose again. Press through forearms to lift chest while rolling shoulders back and down during inhales and exhales.
  • Move into downward dog by tucking toes and lifting hips towards feet; prioritize lengthening spine rather than grounding heels or straightening legs completely. Hold for deep breaths focusing on throat constriction during exhalation.

Child's Pose for Relaxation

  • Transition from downward dog onto knees into child's pose, allowing upper body relaxation without forcing any movements; consider turning palms up if wrists feel sensitive after previous poses. Take deep breaths here to fill lungs fully before exhaling slowly out.

Seated Forward Fold and Final Relaxation

  • Move into seated position with bent legs, placing hands under knees; roll shoulders back while tilting pelvis slightly forward before flexing feet and walking them away to straighten legs if comfortable. Keep chest open throughout this movement.
  • After folding forward (if applicable), relax chin toward chest while breathing deeply; hug knees into chest upon lying down, gently rocking side-to-side for back massage before moving into gentle twists with knees falling side-to-side for five breaths each direction.

Concluding Shavasana

  • Extend legs out in final posture of shavasana, making necessary adjustments for comfort; pause in stillness while deepening breath before transitioning through stretches upon waking up from relaxation phase at end of practice session.

Closing Remarks

  • Return to seated position after rolling onto your side; finish practice by taking a deep breath in followed by an audible exhale, encouraging participants to share feedback or reflections about their experience during class.
Video description

Welcome to this 20 min beginner yoga routine for day 1 of the 30 days of yoga for beginners challenge. Today I will guide you through a slow and steady routine to introduce you to some of the foundational poses and breathing techniques. This class intends to lay the foundation for the rest of the 30 days by teaching you Ujjayi breath, seated positions, how to warm up the wrists and the alignment for cat/cow, modified chaturanga, sphinx, down dog and and seated forward fold. Each pose has been selected to help build your foundation of strength, flexibility and balance. This beginner routine is guided at a slow and steady pace to give you plenty of time to find your alignment and feel what is going on in your body. It is intended for people who are completely new to yoga or in need of a refresher so there are helpful cues and modifications mentioned to help you make the practice available to you. I hope you this beginner yoga routine and I look forward to guiding you through 30 days of yoga for beginners. With love, Charlie x Links: Online Programs: https://www.charliefollows.com/programs Newsletter: https://www.charliefollows.com/newsletter Social Media: Instagram: https://www.instagram.com/ch3rlieflow/ Facebook: https://www.facebook.com/charliefollowsyoga TikTok: https://www.tiktok.com/@charlieefollows?_t=8jbfibQBEiO&_r=1 Charlie Follows is a yoga channel. Charlie’s aim is to spread joy through movement with her signature playful style of vinyasa flow. Charlie hopes to inspire others with her love for the practice and build a community of yoga lovers. Charlie is a registered Yoga Teacher with over 500hrs of training in vinyasa yoga and functional anatomy. She combines her knowledge of anatomy with an intelligent approach to sequencing to offer yoga flows that are creative, playful and effective. Charlie taught for years at studios in her home town and now focuses her teaching online. Join Charlie for online programs through her website: https://www.charliefollows.com DISCLAIMER: Please consult with your physician regarding the suitability of any recommendations made on this channel. Before beginning any form of exercise programme ensure that you are following all safety instructions specific to your own well being. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself and release Charlie Follows from any liability.