STRETCH and STRENGTHEN | Flow-Style YOGA Workout for BEGINNERS

I am not a yoga instructor.  In fact, I am always a little hesitant to put out these yoga/pilates-types workouts because there is a certain level of qualification implied when you use the word yoga, and I don’t have that piece of paper.  I do, however, enjoy doing yoga poses at home in my own workouts, so I thought I would share some of my favorites with you!

There’s a lot of crossover between yoga and bodyweight strength training.  You’ll recognize quite a few of the poses in this workout from my other core strengthening videos.  I frequently use plank and side plank poses for ab workouts.

I structured this workout to flow from one pose into the next without using a timer and generally without rest between poses.  Take your time and breathe in each position.  Some of them are more difficult to hold, so set your own challenge for holding them with good form.  As always, you’re welcome to watch and follow along with the workout video or leave me a comment if you have any questions about the poses.  You might have heard some of the poses called different names, since I am using common English names (or occasionally my own made-up name!) rather than Sanskrit.

Check out the workout breakdown and follow along video below.

STRETCH + STRENGTHEN Flow Style Yoga Poses for BEGINNERS Workout Breakdown from Pahla B Fitness

STRETCH and STRENGTHEN | Flow-Style YOGA Workout for BEGINNERS

Begin in an upright seated position with toes supporting you, then flow into the following positions:

  • Plank
  • Left Leg Lizard
  • Side Angle
  • Pigeon
  • Down Dog
  • Left Leg Down Dog
  • 1/2 Pushup
  • Knees, Chest and Chin
  • Child’s Pose
  • Cat and Cow
  • Camel
  • Left Crescent Moon

Return to seated position and repeat entire sequence your right leg in the power/balance position, then complete the next sequence:

  • Bridge
  • 1/2 Get Up with Chest Opener (Wild Thing) on Left
  • Bridge
  • 1/2 Get Up with Chest Opener (Wild Thing) on Right
  • Plow
  • Candlestick
  • Corpse

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/KHSD8IxmKfU

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