20 Minute Beginner Yoga Routines

Yoga For Complete Beginners – 20 Minute Home Yoga Workout!

This video by yoga with Adriene is an amazing 20 Minute home yoga workout for beginners. This workout is a great way to begin building the foundation you need to continue on with your yoga journey. Grab your mat, change into some comfortable clothes and get started. 

Slow Stretch Yoga for Flexibility & Sore Muscles – Fully Body

If you are struggling with sore muscles and flexibility, this video helps you to work on your full body. Stretching your hamstrings, hips, and shoulders, these slow movements will help to build your flexibility and stretch your sore muscles in 20 minutes. 

Yoga for Beginners (20 minute Yoga) Beginner Yoga for Flexibility | Sarah Beth Yoga

This 20-minute video is perfect for beginners to start with. Ideal for those who want to increase their flexibility and familiarize themselves further with yoga, you can practice this video 3 times a week to help you become more comfortable with your routine. 

Yoga For Bedtime – 20 Minute Practice

This beautiful yoga for bedtime routine from yoga with Adriene is an amazing way to de-stress before bedtime. Perfect for beginners, this video will help to reduce the feelings of anxiety, stress or tension within your body and mind, leading to a great night’s sleep. If you want to wake up feeling refreshed, this is the beginner yoga practice for you. 

Morning Yoga for Flexibility (20 minute Yoga) Full Body Yoga Stretch | Sarah Beth Yoga

This 20-minute yoga video is perfect for your morning wake up. As a beginner you will find that this quick standing sequence gives you the boost you need each morning. Get an effective full body stretch, preparing you for a busy day ahead.

Healthy Body Yoga – Yoga With Adriene

If you are looking to establish a regular at home yoga routine, this video from yoga with Adriene is sure to hit the mark. This yoga workout builds a healthy and strong body while helping you to connect with your inner self. Not only will you be working your entire body, it only takes 20 minutes. 

These 20 Minute beginner yoga routines are perfect for every part of the day. Not only will they help you to build you yoga repertoire but it will help you to familiarize yourself with several different whole body moves and stretches. Get started on your yoga journey with these effective videos.

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Yoga uses breathing techniques and poses to help encourage mental and physical well-being. Boasting several different health benefits, yoga is a fantastic choice when it comes to starting your journey to better health. It can be practiced almost anywhere and is great for people of all ages and experience levels.

If you are looking to attempt yoga for the first time, or take your beginner’s yoga to another level, there are several yoga apps for that.

Pocket Yoga

This handy little app allows you to carry your yoga routine in your pocket. With crisp and clear video instruction, this app helps you to learn new poses and perfect the ones you already know. You can also play your own music while doing the routines. Use pocket yoga to track your calories and practices, documenting your progress as you go. This app works well with your Apple products, allowing you to practice yoga no matter where you are.

Yoga Studio

Practice at your own pace with Yoga Studio. With over 80 different meditation and yoga programs to choose from, you will find something that works well for your skill level. You can also create your very own custom video class using your own music. With in-depth details of over 250 different yoga poses, you can stream these classes on Apple TV, iPhone or iPad.

5 Minute Yoga

Only have 5 minutes to squeeze in some yoga? This 5-minute yoga app helps you to get the ideal yoga work out in quickly. Perfect for beginners, this app gives detailed demonstrations and descriptions of each pose to make sure that you maintain proper form. This is a wonderful app for those beginners on the go.

Daily Yoga

The Daily Yoga app helps to make yoga part of your daily routine in a more concrete way. You will have access to more than 500 different classes. Practice mindfulness every day or spend time getting toned. No matter what you choose, you are sure to get the most out of your routine. This app also allows you to connect with others interested in yoga, allowing you to learn even more.

These yoga apps for beginners are the perfect choices when starting out on your yoga journey. Not only will these apps help you learn, but they allow you to customize your routine to what best suits your needs.  

Down Dog

With Down Dog, you get a brand new yoga practice every time you come to your mat. Unlike following pre-recorded videos, Down Dog won’t make you do the same workout over and over again. With over 30,000 configurations, Down Dog gives you the power to build a yoga practice you love. Beginner friendly!

Asana Rebel – HIT Yoga Workouts

Be the best version of yourself and begin your journey toward a healthy lifestyle by training your mind and body with Asana Rebel’s 5 different types of expertly designed workouts.  Choose the intensity you want, the length of your workout and the body part you want to tone. Looking for a full body workout or to target specific areas like your arms, core and lower body? Feel the burn with Asana Rebel today.

See our entire yoga collection with workouts, supplies and more!

One of our favorites:

Bedtime Yoga Routines for Beginners

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It is important that you find the best yoga equipment for beginners, ensuring that you are prepared to start your journey to relaxation, meditation, and strength.

Best Beginner Yoga Must-Haves

Links within this post will take you to online stores where you can purchase these products. We receive a small commission for suggesting these and it helps support our habit of creating great content for you. Enjoy this collection of best yoga equipment for beginners.

Yoga Mat

Choosing a good yoga mat is the first step you should take when getting your yoga journey started. A yoga mat should ideally be a healthy mixture of sturdy, sticky, durable and easy to transport. The Manduka PRO Yoga Mat is the perfect choice for beginners, especially when paired with a Manduka Journey ON Commuter Yoga Mat Strap to make it easy to carry.

Water Bottle

A high-quality water bottle is of the utmost importance when doing yoga. You will want to make sure that you stay hydrated, without worrying about it leaking into your yoga bag.  Choose a vacuum insulated stainless steel water bottle to ensure that you always have fresh water on hand.

Yoga Towel

One thing is guaranteed. No matter what type of yoga you are practicing, you will sweat. You are going to want to ensure that you have a Yoga Towel on hand at all times. This will help to keep you and your mat dry.

Yoga Pants

When looking for the right pair of yoga pants, there are a few things to note. You are going to want to make sure that they are stretchy and allow for a large range of motion. It’s an added bonus if the yoga pants are composed of a moisture-wicking fabric to draw sweat away from the body.

Yoga Pants are important to your workout as they are designed with comfort in mind. Some people like them to be form-fitting and others like something a little looser that flows with you and your movement. This collection will help you see the variety that is available and you can pick something that is right for you. Personally, I LOVE these from Beyond Yoga. They are so soft. Warning: You might be seen petting yourself because these are so silky, you just have to. Also, you will be seen wearing these in public because they will make you feel good and remember ladies, that is all that really matters. So wear them and be comfortable.

Yoga Top

A yoga top should be a staple in any beginner’s closet. Choose a comfortable, moisture-wicking fabric to draw sweat away from your body. It is also a good idea to seek out a yoga top with a built-in bra to ensure support. Nobody wants to feel unsupported in downward dog or while planking. Keep those girls cuddled up.

Yoga Bricks and Straps

Yoga Bricks help when you are in positions where you aren’t quite flexible just yet.

Your yoga strap helps you get a deeper stretch or extension in your poses. If you are practicing in a studio, they will most likely have these. However, if you are practicing at home this a a great tool to have at your finger tips.

Beginner Yoga Videos

There are several videos to watch before you start your yoga adventure. Watching these beginner yoga videos will help you to prepare yourself for what’s to come.

Starting a yoga journey doesn’t have to be scary just make sure you are ready with the best yoga equipment for beginners and it should be smooth sailing. Namaste.

See our entire collection of yoga videos and tips

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Participating in beginner yoga videos can help you develop an understanding of the basics of yoga. It can also get you prepared for classes and allow you to participate in yoga routines from the comfort of your own home.

Best Beginner Yoga Videos

Yoga For Complete Beginners – 20 Minute Home Yoga Workout

This video by Yoga With Adriene is a fantastic start for those wanting to begin their yoga journey. With easy to follow instructions combined with an easy 20 minute home yoga workout, this video is a great place to start your yogi adventure.

Flexibility and Range of Motion | Beginner Yoga With Tara Stiles

While this video with Tara Stiles is a little fast paced, it focuses on the important aspects of beginner yoga. Helping you to increase your flexibility and range of motion, this video is a great place to start when you want to take your beginner yoga just that little bit further.

Yoga For Beginners – The Basics – Yoga With Adriene

This yoga video is ideal for the yoga beginner but also wonderful for those seeking mindful, slow, back to basics yoga instruction. Yoga With Adriene gives you some excellent practice and allows you to get the most out of your yoga session by connecting you with your energies.

Beginner’s Yoga: 15-minute Relaxing Practice from Yoga Journal & Jason Crandell

This perfectly balanced yoga video will help you to work on your flexibility and physical strength all while unraveling stress and providing a comfortable and soothing introduction to yoga.

Yoga For Beginners – 40 Minute Home Yoga Workout

This beginner yoga video is perfect for those starting to build the foundation of their own yoga routines. With a heavy focus on flexibility and foundation, this 40 minute home workout will get you started. Including basic moves, you can do a great workout without having to leave the comfort of home.

These beginner yoga videos can be of great help to those just starting their yoga adventures. Not only that but they are great for those coming back to yoga after an extended break. If you are an experienced yogi, these videos are great if you are looking for a slower paced session. These videos are really fantastic for anyone, in any stage of their yoga journey.

SEE OUR ENTIRE YOGA COLLECTION or start here…

Bedtime Yoga Routines for Beginners

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It isn’t uncommon for people to have trouble falling asleep and staying asleep, especially with all the stresses of daily life. Bedtime yoga routines are developed to help you relax and center your mind and body, allowing you to prepare for a good night’s sleep.

Beginner Bedtime Yoga Routines

Yoga For Bedtime – 20 Minute Practice

This 20-minute practice video by Yoga with Adriene is a fantastic remedy for anyone dealing with anxiety, tension, and stress before bed. Simple and relaxing this bedtime yoga routine is perfect for those just starting out on their yoga adventures.

10-minute Bedtime Yoga IN BED | Relaxing Bedtime Yoga Routine

This 10-minute bedtime yoga routine is actually done in your bed. Providing a few gentle stretches and relaxation techniques, this video will have you drifting into dreamland in what feels like no time at all. Not only is this video great for beginners, but it’s also perfect for all experience levels.

7 Minute Bedtime Yoga – Yoga With Adriene

While this routine only takes 7 minutes to perform, it is extremely effective. Not only will it help you stretch, wind down and feel good but it will help you practice mindfulness. To prepare for a healthy night of rest, you will have to calm down your nervous system, and this bedtime yoga routine is perfect, especially for beginners.

Yoga for Beginners | Bedtime Yoga Practice (20 minutes)

This bedtime routine is perfect for yoga beginners. Using this slow and gentle approach combined with simple beginner yoga poses will help you to relax your mind and drift off to dreamland. This routine can also be completed from the comfort of your own bed.

Bedtime Yoga Sequence

This simple bedtime yoga sequence from Yoga with Adriene is a great way to calm yourself and prepare for a great rest. Perfect for yoga beginners, this routine will ease your mind, stretch your body and relax your soul.

There are many bedtime yoga routines for beginners, just make sure to find the ones that work best for you. In no time, you will be getting a peaceful sleep, preparing yourself for a positive day ahead.

CHECK OUT MORE OF THE YOGA ROUTINES WE HAVE GATHERED FOR YOU

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1.  Don’t move.

2.  Don’t scratch.

3.  Don’t invite your thoughts to tea.

Simple right? Not so much. Each rule, while simple in and of itself, encompasses an entire philosophy. Brilliant.

RULE #1 – DON’T MOVE

This one is fairly straightforward — sit in the meditation posture, breathe deeply and evenly and do not move. This means do not get up, fidget, change position, fix your hair, fix your outfit, adjust your bra, or anything similar. You are, however, able to sneeze, snort, cough, etc., as needed, and most of the monks at the Zen Center did just that at every meditation.

RULE #2 – DON’T SCRATCH

When I first heard this one, it sounded redundant with the first rule, but it is not. Don’t scratch means do not react. If you have an itch, (which you definitely will, especially as a beginner, when meditating for 20 minutes), notice it, but do not immediately scratch it. In other words, acknowledge the itch, but don’t react to it right away.

You might be surprised how often the itch dissipates on its own. This also applies to pain in your legs, hands, feet, hair in your face, and other physical discomforts. Once you have noticed it and given it a chance to subside on its own, if the pain/ discomfort/ annoyance becomes too much to bear, you may move efficiently into a new position, but then return to the meditation.

The hope is that over time, you can translate this behavior to the small annoyances of daily life. Someone cuts you off in traffic, notice it, but don’t react immediately by getting angry and unleashing a volley of curses. Your boss sends you a scathing email, acknowledge it, but don’t write something back in the heat of the moment. This doesn’t mean you cannot thoughtfully respond once you have had time to think it through.

RULE #3 – DON’T INVITE YOUR THOUGHTS TO TEA

This rule means don’t allow your thoughts to take over your mind during meditation. Instead, try to clear your mind and focus on simply breathing and sitting and being. This is a tough one, especially when you are new. I still spend much of my meditation time drifting into thought, but once I realize it, I acknowledge it and remind myself to refocus on my breathing.

Some days are better than others, but what I have come to realize is that this is part of the process. The act of noticing and bringing yourself back to focus is the point. It is the meditation. When you notice thoughts invading your mind during meditation, it doesn’t mean you are doing it “wrong,” it just means you are doing it.

The hope, again, is that you can begin to do this in your daily life. The more you can stay focused on your current activity rather than being distracted by every crazy thought that goes through your mind, the more enjoyment you will take from everyday life.

If you are at lunch with a friend, stay focused on him or her at that moment, rather than worrying about the emails you haven’t yet read or the meeting you have later in the day. When in Bikram Yoga class, stay focused on the dialogue and your body rather than pondering your to-do list for the rest of the day.

Now that you know the rules, will you give meditation a try? I have been meditating 20 minutes each day since I returned from the retreat, and I love it. I feel calmer, less reactive and more peaceful. I hope I can keep it up.

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If you’ve never done yoga before, or you’ve fallen off the bandwagon lately, the good news is you don’t need to spend an hour in a studio to feel some of the benefits of yoga. Here’s a 5-minute yoga routine to help you feel grounded and in-tune with your body when time is limited. Each pose is designed to be held for 30 seconds to 1 minute.

Quick Yoga Practice for Beginners

Start with Child’s Pose

Start with child’s pose by coming to all fours on your mat, moving your knees slightly wider towards the edges of your mat and lowering yourself back onto your heels. Keep your arms reached out in front and focus your breathing into your lower back and hips. Hold this pose for 30 seconds or around 10 slow rounds of breathing in and out.

Cat Cow Pose

After child’s pose, move into cat cow pose to loosen up your back. Come to your hands and knees and keep your spine in a neutral position. On an inhale, look up and arch your back so your stomach points down to the mat. On an exhale, curve your spine starting at the base and up to your chest so your spine curves up towards the ceiling. Make sure you connect your breath to each movement in this pose. Repeat this movement for 10 breaths.

See an example: https://gfycat.com/ifr/SnivelingVerifiableGharial

Downward-Facing Dog

Come back to your hands and knees and make sure your spine is in a neutral position. Next, start to move your chest back towards your thighs as your knees and hips lift. The aim with downward-facing dog is to create an upside-down “V”. Remember to keep your lower back straight. If you can feel your lower spine beginning to curve, bend your knees slightly to keep your spine long and straight. Hold this post for 10 long breaths.

Cobra

Once you’ve held downward-facing dog for 10 long breaths, move through a plank position to lie on your stomach with your legs straight and hands either side of your chest. Make sure your legs are hip width apart as you lay on your stomach. Next, gently push up on your hands, moving your chest off the floor. Keep your neck long and look straight ahead. Hold this pose for 5 breaths before lowering your chest back to your mat. Repeat for three rounds of breathing.

Warrior 1

Stand up straight on your mat. Gently step your right foot back and position it at a 45-degree angle while keeping your front foot straight forward. Slowly bend into your front knee as you raise your arms above your head. Make sure you keep your shoulders relaxed and your front knee above your ankle. Hold this pose for 5 breaths before changing to your other leg.

If you have time at the end of this short sequence, come back into child’s pose for 10 deep breaths to finish your practice. The best part about this short yoga sequence is that it’s great for when you’re short on time and helps different parts of your body to strengthen and relax.

Helpful resources:

2016 Yoga in America study conducted by yoga journal and yoga alliance. (2016).  
yogajournal.com/page/yogainamericastudy

Crandell J. (2013). How to build a home practice. 
yogajournal.com/practice/if-you-build-it

Ipsos Public Affairs. (2016). 2016 Yoga in America study. 
yogaalliance.org/Portals/0/2016%20Yoga%20in%20America%20Study%20RESULTS.pdf

The benefits of yoga. (n.d.). 
osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx

Yoga: In depth. (2017). 
nccih.nih.gov/health/yoga/introduction.htm

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Last week I shared with you a quick 5-minute cardio routine to get you up and going in the morning. Exercise is so important in our lives and yet our regular excuse (myself included) is that we don’t have time. So I have started a little series here in the Bonbon Break Bedroom of get up, exercise, ready to go and out the door as quickly and efficiently as possible and still look good!

Today we’ve got some yoga. And since yoga can be intimidating for those who haven’t tried, this video is a yoga for beginner’s routine. Yoga is great for stretching and fitness and is a perfect compliment to last week’s cardio. After you’ve worked up a sweat and got your heart rate going, sit down, stretch your body out, and relax your mind before starting your day!

Make sure you check back next week as we move on with some hair, makeup, and even outfits to create the most efficient morning routine!

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READ THIS NEXT: 5 Minute Cardio for your Morning Routine

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I’m sure my husband thought here we go again every time I came home from a girls’ night out in tears. It only meant one thing. Another one of my girlfriends had announced that she was pregnant. My husband and I had been trying for years with two heartbreaking miscarriages and month after month of disappointment.

I had always put on a happy face in front of my friends. I told them it would happen when the time was right. But inside I was dying.

As my friends’ bellies grew, my jealousy and frustration rose. To my husband, I sounded like a broken record. “Why can’t we have a baby?” I would ask over and over. From the time I was a little girl all I ever wanted was to one day become a mommy. And it felt like it was happening to everyone but me.

Let’s face it, trying to conceive was no longer fun—it was like a second job. And I felt like a failure at it. I needed to do something that I knew I could succeed at. So I decided to become finally a yoga instructor. For years I placed my desire to become a teacher on hold thinking, I would soon be pregnant.

Before I had the chance to think twice about it, I reached out to my very first yoga instructor and booked the teacher training. While my friends were buying pack n’ plays and cute baby clothes, I threw myself into my practice. I got on a plane and traveled over 3,000 miles to a yoga oasis. It was a life changing journey.

When I arrived, the only two people I knew were the instructors. For one week I lived in a cabana on the beach without modern day plumbing, did not wear shoes, consumed a vegan diet, produced more sweat than I thought was humanly possible, and trained with the most amazing group of people. The week was truly transformative.

I came back to the states a more calm and relaxed person ready for more training. So I signed up for one closer to home. During the 8-month training, I was able to let go of all of the emotions that had been weighing me down. Tears rolled down my face as I practiced. I felt comfortable enough around my fellow trainees not to hold back the pain that rose to the surface. Those darn restorative poses were the worst!

Throughout the training, my husband and I were still trying to conceive. We had even gone to a fertility clinic and planned to start treatments as soon as the training wrapped up. One month after the training ended I received a call from the doctor who told me I was pregnant. Of course, I thought there had to be a mistake. We hadn’t started treatment yet. Nine months later I delivered a beautiful baby boy.

After everything we had been through the first time, we assumed it would take a while to get pregnant with baby number two. To our surprise, it happened right away. We feel completely blessed to have two wonderful, healthy little boys.

READ THIS NEXT:

• Mini Meditations for Busy People
• Life Lessons from Kelly Clarkson
• Becoming the Life Raft You Once Needed

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Let your child choose an animal and then create a pose based on that animal.  When they hold the pose, ask your child to close their eyes and think about the animal they’ve become. If they become an eagle, perhaps they can imagine themselves souring over some clouds. If they become a hedgehog, perhaps they could imagine curling up so tight in a ball that no predator could get through their spiny defenses.

If you’re not sure what to do this weekend or need an activity to calm your little bundles of energy, why not go outside and try some animal yoga poses with your children! You can read more about the benefits of yoga and see the wonderful poses we came up with by clicking below.

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