Yoga for a stronger, calmer body
Six beginner-friendly poses with clear timings. Hold each for slow, steady breaths and never push into pain.
Sun Salutation
A flowing 12-step sequence that warms up the whole body, raises your heart rate and links breath with movement.
Warrior II
Builds leg strength, opens the hips and trains focus. Keep the front knee over the ankle and arms long.
Tree Pose
Trains balance and steady breathing while strengthening ankles, calves and core.
Downward Dog
Stretches hamstrings, calves and shoulders and gently strengthens arms and upper back.
Boat Pose
A powerful core pose that works the abs and hip flexors. Bend the knees if you are new.
Child's Pose
A restful pose to slow down breathing and relax the lower back after any workout.
Your 15-minute beginner flow
Warm up
3 slow rounds of Sun Salutation.
Strength
Warrior II and Tree Pose, both sides.
Core
Boat Pose 3 × 20 sec, Downward Dog between.
Relax
Child's Pose with deep breathing.