10 min Yoga for Beginners - Gentle & Simple Yoga Stretch

Introduction

This tutorial will guide you through a simple and gentle 10-minute yoga class designed for beginners. The routine includes foundational yoga poses that stretch and strengthen the body without requiring any props. Whether you are new to yoga or looking for a soothing practice, this sequence will help you relax and improve your flexibility.

Step 1: Prepare Your Space

• Find a quiet, comfortable place where you can practice without distractions.
• Lay out a yoga mat or a soft surface to sit and move on.
• Wear comfortable clothing that allows for easy movement.

Step 2: Start with Deep Breathing

• Sit comfortably or lie down.
• Close your eyes and take a few deep breaths:
  • Inhale deeply through your nose, allowing your belly to rise.
  • Exhale slowly through your mouth, letting go of any tension.
• Repeat this for 1-2 minutes to center yourself.

Step 3: Low Lunge Pose

• From a standing position, step one foot back into a lunge.
• Keep your front knee directly above your ankle.
• Lower your back knee to the ground while keeping your hips square.
• Hold this position for 5-10 breaths, feeling the stretch in your hips.

Step 4: Transition to Downward Dog

• From the low lunge, tuck your back toes under and lift your hips up and back.
• Press your hands into the mat, forming an inverted "V" shape.
• Keep your feet hip-width apart and your heels pressing towards the ground.
• Hold the pose for 5-10 breaths, focusing on your breath and relaxing your neck.

Step 5: Move into Cobra Pose

• Gently lower your body to the mat and place your hands under your shoulders.
• Press into your palms and lift your chest off the ground, keeping your elbows slightly bent.
• Look slightly upward and engage your core.
• Hold for 5 breaths, enjoying the stretch in your spine.

Step 6: Finish with Bridge Pose

• Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
• Place your arms by your sides, palms facing down.
• Press into your feet and lift your hips toward the ceiling, squeezing your glutes.
• Hold for 5-10 breaths, then slowly lower back down.

Step 7: End with Savasana

• Lie flat on your back with your legs extended and arms relaxed at your sides.
• Close your eyes and take deep breaths.
• Stay in this pose for 1-2 minutes, allowing your body to relax completely.

Conclusion

This 10-minute yoga sequence is perfect for beginners looking to stretch and strengthen their bodies gently. Remember to listen to your body and modify poses as needed. As you grow more comfortable, consider extending your practice or exploring additional classes. Happy practicing!