20 min Standing Yoga For Beginners | Back To Basics | Beginner Hatha Yoga

Introduction

This tutorial provides a step-by-step guide to a 20-minute standing yoga practice for beginners, based on the video "20 min Standing Yoga For Beginners" by Yoga with Uliana. This practice focuses on common standing poses that help you connect with your body, improve flexibility, and build strength.

Step 1: Prepare Your Space

• Choose a safe surface where your feet won’t slide. You don’t need a yoga mat; just ensure the area is clear of obstacles.
• Wear comfortable clothing that allows for movement.

Step 2: Warm Up Your Body

• Stand tall with your feet hip-width apart.
• Take a few deep breaths, inhaling through your nose and exhaling through your mouth.
• Gently roll your shoulders back and forth to release tension.

Step 3: Mountain Pose

• Stand with your feet together or hip-width apart.
• Distribute your weight evenly across both feet.
• Engage your thighs, lift your chest, and reach your arms overhead.
• Hold this pose for 30 seconds, focusing on your breath.

Step 4: Forward Fold

• From Mountain Pose, hinge at your hips and bend forward.
• Let your arms hang or grab opposite elbows.
• Keep a slight bend in your knees if needed.
• Hold for 30 seconds, feeling the stretch in your hamstrings and back.

Step 5: Warrior I Pose

• Step your left foot back, keeping your right knee over your right ankle.
• Turn your left foot at a 45-degree angle.
• Raise your arms overhead and gaze forward.
• Hold for 30 seconds, then switch sides.

Step 6: Warrior II Pose

• From Warrior I, open your arms to the side with palms facing down.
• Keep your right knee bent and look over your right fingertips.
• Hold for 30 seconds, then switch sides.

Step 7: Triangle Pose

• Straighten your front leg from Warrior II.
• Reach your right hand forward and lower it to your ankle or a block, extending your left arm upwards.
• Look up at your left hand and hold for 30 seconds, then switch sides.

Step 8: Tree Pose

• Shift your weight onto your right foot.
• Place your left foot on your right ankle, calf, or thigh (avoid the knee).
• Bring your hands to your heart or raise them overhead.
• Hold for 30 seconds, then switch sides.

Step 9: Cool Down

• Return to Mountain Pose and take a few deep breaths.
• Gently stretch your arms overhead and lean to each side.
• Finish by standing tall, closing your eyes, and focusing on your breath for a minute.

Conclusion

This 20-minute standing yoga routine is perfect for beginners to build strength and flexibility. Remember to listen to your body and modify poses as needed. For further practice, consider exploring additional videos or joining a beginner yoga challenge. Enjoy your yoga journey!