20-Minute Yoga Workout Routine for Beginners To Ease Your Mind and Body

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20-Minute Yoga Workout Routine for Beginners To Ease Your Mind and Body


In the daily hustle and bustle, we often tend to forget to take care of ourselves, especially our ignoring our mental health. Yoga workout has always been associated with our mental well-being with a bunch of other health benefits that promise to improve our way of life. All we need to do is be patient enough to carry out a set of easy exercises.

yoga workout for beginners

Nowadays, there is either no time or there is too much distraction due to social media and the internet as a whole that can be a hurdle in the path to meditation and yoga. To overcome such obstacles, set aside only 20 minutes in a day for yourself and start with simple meditation and stretching exercises at home. Once you are through with that, here is the routine that you can try.

Surya Namaskar: The Sun Salutation

The most common and helpful warm-up exercise before starting with any of the asanas, the sun salutation when done at the beginning of any workout helps with body detox and insomnia issues. There are a plethora of benefits to this routine starting with eliminating anxiety issues, helping to attain clear skin and weight loss.

Marjaiasana – Bitilasana: Cat Cow Pose

Starting with the basics, this yoga workout stretched the torso and neck region, softly stimulating the abdominal organs, facilitating blood flow. This beginner yoga workout also ensures better breathing habits, calming the nerves.

cat cow pose

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Adho Mukha Svanasana: Downward-Facing Dog Yoga Workout

Begin on all-fours and straighten your legs and hands with the hips raised to the ceiling. Reach an inverted V-pose. This step helps prevent osteoporosis and relieves menstrual discomfort, stress and anxiety. This beginner workout does a good job to stretch your calves, hamstrings properly to help you stay fit and active.

yoga workout for beginners - downward dog

Uttanasana: Forward Fold Yoga Pose

Move from the Downward Facing Dog pose to this one – start by walking your feet slowly to meet your hands. Place your feet flat on the ground with a hip-width distance between the two and wrap your arms firmly behind your knees. You can also start by placing your hands just beside your feet if you do not feel ready enough for touching your knees.

forward fold


Phalakasana: Plank Yoga Workout To Reduce Belly Fat

This is a tough one! But it has great benefits with reducing belly fat and making your arms, hips and legs stronger. Keep the body, especially the hips straight in line. Make sure not to raise the hips further. If you have trouble placing your arms folded at the elbows, you can also keep them straight at the beginning at a high plank pose.

yoga workout for beginners - plank

Bhujangasana: Baby Cobra Yoga Workout Routine

From the plank position, softly transition into the baby cobra pose. As you inhale, place your toes and lower half gently on the mat and lift up your chest and shoulders. Keep your shoulders away from the neck to prevent any tension at the neck region which may lead to wrinkles!

baby cobra pose

Anjaneyasana: Low Lunge Pose For Muscle Strengthening

This beginner yoga workout is the easiest pose to relieve yourself of back pain, excessive stress across the thigh and calf regions. Other health benefits include strengthening knees and ankles – making the joints stronger. For this pose, come into a lunge with one leg and drop the other one at the back to touch the mat completely. Ensure that the position of your knee is right above the ankle. Lift your hands up, breathe deeply and switch sides.

Paschimottanasana: Seated Forward Fold Pose

Sit down and extend your legs in front of you. Bend towards your legs and slowly move your hands forward to touch your toes. Keep exhaling and with every breath, move your body and head closer to your legs. Try lifting up your knees if your hamstrings are too tight.

yoga workout for beginners - seated fold

Ardha Matsyendrasana: Seated Spinal Twist Yoga Routine

With your legs stretched forward, bend one leg on the other side and twist your body to face the other way. The seated twist beginner yoga workout also helps to relieve menstrual discomfort and issues with digestion. It is also known to help in the proper functioning of the liver and kidneys. This pose can help you get rid of stubborn backaches and hip tightenings.

seated twist

Setu Bandha Sarvangasana: Bridge Yoga Workout Sequence

For this routine, you need to lay on your back with feet flat on the floor and knees bent. You should you able to slightly touch your heels with your fingers. With your palms facing down, lift up your body in a bridge pose. This yoga workout will work to strengthen your hamstrings, calves and back muscles, relieving joint and hip pains.

Pranayama: Breathing Exercises To Calm Your Nerves

Nearing the end of the 20-minute routine, calming yourself with a sequence of pranayama is critical. This exercise trains the lungs and improves its capacity to prevent respiratory diseases in the long run. Daily pranayama has been proven to calm the nerves by relieving excessive stress, anxiety and issues related to sleeping disorders.

yoga workout for beginners - pranayama

Savasana: Corpse Yoga Pose To Boost Relaxation

You cannot just begin your routine hustle of the day without a proper transition phase. The Corpse Pose is a state of total relaxation in which you just have to lie down on your back without any of your muscles twitching or tensing up. The aim is to relax for a few minutes after the set of exercises to normalize blood flow in the body. This helps to reduce headache, insomnia and is known to help mitigate high blood pressure symptoms.


Even the western world has started to understand the age-old practice of Yoga that originated from the roots of India’s history. The issues of people struggling with their mental health and obesity increasing day by day, instead of intensive exercises, a strict daily yoga routine can help bring peace, calm and comfort to life, along with weight loss and other benefits.

Read more here – 6 Health and Fitness Tips for Busy Entrepreneurs

Self-Care: 6 Ways to Take Better Care of Yourself in 2020

Keep following Marsplay for more tips on fitness and health.

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