Week 1 - Yoga Classes Routine For Beginners

Week 1 - Yoga Classes Routine For Beginners

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Yoga Classes (Day 1): Mountain Pose


  1. Stand upright so that your big toes are completely flat and touching the floor. Keep your feet about hip width apart and parallel to one another.
  2. Flex your toes upward and wide—really stretch.
  3. Contract your thigh muscles and try to lift your kneecaps, but do so without contracting your lower abdomen.
  4. Lift the inside of your ankles to help strengthen those inner arches.
  5. Turn your upper thighs slightly inward.
  6. Focus on pressing your shoulder blades back and then slowly stretch them out and release down your back.
  7. Lift the upper part of your sternum toward the ceiling without pushing the lower part of your ribs outward.
  8. Widen and stretch the collarbones, then hang your arms at your sides, palms facing forward.
  9. Finally, balance your head completely above the center of your pelvic area. Make sure that your chin is parallel to the floor and keep your mouth and throat soft as well as your eyes.

Stay in this pose and breathe slowly for 1 minute or as long as you like.

Yoga Classes (Day 2): Tree Pose


  1. Stand in Mountain pose and begin to shift your weight a little bit onto your left foot. Keep the inside of the foot firm on the floor and bend the right knee.
  2. Slowly reach down and grab your right ankle with your right hand.
  3. Pull your right foot up and place it against your inner left thigh as high as you can to where it feels comfortable. Your goal should eventually be to press your right heel into your left groin completely flat with your toes pressing down toward the floor. Keep your pelvic bone directly over your left foot.
  4. Press your right foot into your inner thigh and then place your hands in the prayer position in front of you, looking straight ahead. If you don’t want to put your hands in prayer position you can place them on your hips or at your sides.

Stay in this pose for a minute, breathing evenly. Then shift back to Mountain pose and do Tree pose with your opposite leg.

Yoga Classes (Day 3): Bridge Pose


  1. Lay flat on your back and bring your knees up to a 90-degree angle and place your feet flat on the floor with your heels as close to your glutes as possible.
  2. Exhale while pressing your feet and arms firmly into the floor, contract your tailbone up toward your pubic bone and firm your buttocks muscles.
  3. Lift your butt off the floor keeping everything parallel.
  4. Place your hands below your back on the floor either flat or you can clasp them together if that’s more comfortable. Keep your abdomen muscles engaged and try to lengthen your back.
  5. Keep your chin lifted slightly above your sternum and your shoulder blades firm. To keep your shoulders from closing in, firm your outer arms and broaden the shoulder blades, stretching them across the base of your neck.

Stay in this pose for a minute and then exit by exhaling and rolling each of your vertebrae slowly down onto the floor.

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Yoga Classes (Day 4): Extended Triangle Pose


  1. Stand in Mountain pose and as you exhale, spread your legs about 3-4 feet apart.
  2. Place your arms in the air parallel to the floor and then reach out to your sides, shoulders wide, palms facing down.
  3. Position your left foot slightly to the right and then place your right foot at 90 degrees.
  4. Rotate your right thigh so that it’s facing outward and the center of your right knee is in line with your ankle.
  5. Exhale and bend your torso to the right placing it over your right leg. Do not bend at the waist, but rather at your hip. Strengthen your left leg and press your left heel into the floor.
  6. Rotate your torso to the left and let your left hip move forward a bit.
  7. Rest your right hand wherever comfortable on the floor, your ankle, shin, etc.
  8. Stretch and raise your left arm up high to the ceiling lining it up with your shoulders. Be sure to keep your head neutral or you can turn to the left to look up at your left thumb.

Stay in this pose for a minute and then slowly inhale and come out of it by raising your arm toward the ceiling and pressing your back heel into the floor. Follow the same steps for your opposite side.

Yoga Classes (Day 5): Half Twist


  1. Sit on the floor with your legs flat in front of you.
  2. Bend your left knee and place your left leg over your right so that your left foot is resting on the floor at the edge of your right hip.
  3. Move your right foot over your left knee so that it’s positioned outside of the thigh. Be sure to keep both sides of your butt evenly on the ground.
  4. Lean back onto your right hand and then inhale while place your left arm over your head to lengthen your torso and spine.
  5. Exhale and twist to your right and bring your left elbow outside of the right thigh.
  6. Look over your right shoulder and be sure to keep length in your neck. As you continue to inhale try to lengthen your spine more. As you exhale, twist deeper into the pose.

Stay in this position, inhaling and exhaling for a minute. As you come out of the pose, do it on the exhale and release gently. Switch to the opposite side.

Yoga Classes (Day 6): Child’s Pose


  1. Get into a kneeling position on the floor and sit back on your heels. Separate your knees hip width apart.
  2. As you exhale, lay your torso down on the mat between your thighs. Once you’re settled in, lengthen the tailbone and neck.
  3. Position your hands either straight out in front of you, palms toward the ground or you can place them at your sides palms facing up.

Relax in this position for a minute or longer, releasing the tension in all areas of your body.

Yoga Classes (Day 7): Cat-Cow


  1. Place both hands and knees on the floor. Be sure to keep your knees under the hips and wrists under the shoulders. Your spine should be neutral and back flat.
  2. Keep your abdominal muscles engaged and breath in deeply.
  3. As you exhale, round the spine upward as far as you can towards the ceiling. At the same time pull your chin into your chest and relax your neck. (Cat Pose)
  4. When you inhale, arch the back and relax your stomach, keeping everything loose.
  5. Raise your head and tailbone upward making sure not to add pressure to your neck. (Cow Pose)
  6. Flow back and forth from cat to cow for as long as you like, just be sure to connect the movements with your breathing.

Do this great spinal warming exercise for atleast a minute or as long as you like to help alleviate low back pain.

Why search in beingswasth.in for yoga classes near me?

BeingSwasth makes it easier to discover yoga classes near me specializing in natural healing therapies for common ailments of mind and body. General Disclaimer: Consult a qualified physician before starting any treatment. Any ongoing medications should be continued.

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