Yoga for Beginners-The 20 Minute Ultimate Yoga Routine{Easy}

If you have never practiced any of the yogic postures or breathing exercises before, then this Yoga for Beginners Guide will help you to get started with Yoga.

Every morning after you wake up, drink your glass of water, go freshen up and get ready to practice yoga without eating anything. All you need to practice yoga is a yoga mat and an open mind to start with.

A yoga mat preferably made of cotton or you can even use a towel or a bedsheet, it is important to prevent the earthing of the energy that gets generated during the process.

Just as you warm up before starting any workout even here will we do a light warm. Surya Namaskar or Sun Salutation is considered the best yogic warm-up. I have already made a detailed blog on How to do Surya Namaskar, click here to read.

After you have finished doing Surya Namaskar, we will practice 3 important postures or asanas before breathing exercises.

You can do just one Surya Namaskar if you are a beginner but try to do it slow and being present.

Here are the 3 Yoga Asanas and 5 Breathing Exercises or Pranayama:

(We have already made a detailed article on all 3 yoga poses mentioned in this blog, so feel free to click that yoga pose and learn more about it)

1. Pawanamuktasana – Gas Release Pose

Pawanmuktasana - Gas release pose - Yoga for Beginners
Pawanmuktasana – Gas release pose

2. Markatasana – Twist Monkey Pose

Markatasana - Twist Monkey Pose - Yoga for Beginners
Markatasana – Twist Monkey Pose

3. Naukasana – Boat pose

Naukasana - Boat pose - Yoga for Beginners
Naukasana – Boat pose

4. Udgeeth Pranayama

Udgeeth Pranayama

How to do Udgeeth Pranayama – Yoga for Beginners

  • Sit on the floor keeping your spine straight.
  • Take a deep breath with your nose and exhale.
  • While exhaling chant the word ‘OM’
  • Make sure to keep the ‘O’ long and ‘M’ short (OoooooooMm)
  • Repeat the same 3-5 times.

5. Bhastrika Pranayama

Bhastrika Pranayama
Bhastrika Pranayama

How to do Bhastrika Pranayama – Yoga for Beginners

  • Sit in a comfortable position with your spine straight.
  • Take a deep breath with your nose wait for few seconds and exhale with little pressure.
  • Repeat the same for around 1-2 minutes.

6. Kapalbharti Pranayama

Kapalbharti Pranayama
Kapalbharti Pranayama

Image source Fit Tuber YT Channel

How to do Kapalbharti Pranayama – Yoga for Beginners

  • Sit in a comfortable position with your spine straight.
  • Exhale with contracting your stomach. (It should be active exhaling and passive inhaling)
  • Repeat the same for 40-60 times.

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7. Alulom Vilom Pranayama

Alulom Vilom Pranayama
Alulom Vilom Pranayama

How to do Alulom Vilom Pranayama – Yoga for Beginners

  • Sit in a comfortable position with your spine straight.
  • Take a deep breath, using your right hand fold your index finger and middle towards your palm and place your right thumb on your right nostril and exhale with your left nostril.
  • Then take a deep breath with your left nostril and then place your ring finger on left nostril and exhale and then inhale. (The breaths should be alternate)
  • Repeat the same for 1-2 minutes.

8. Agnisara Pranayama

Agnisara Pranayama
Agnisara Pranayama

How to do Agnisara Pranayama – Yoga for Beginners

  • Sit in a comfortable position with the spine straight.
  • Take a deep breath and exhale.
  • While holding your breath contract and expand your stomach as many as times as you can do, 10 times is a good number.
  • Repeat the same for 4-5 times.

End this routine with Shavasana, it’s like cooling down your body.

Conclusion

As a beginner, feel free to take a rest in between if you want to. Yoga is all about comfort and being relaxed. This is a basic yoga routine yet so beneficial.

Once you committed to this routine for 3 months then you can increase the time and set of postures proportionately. Trust me you will thank yourself to spend 20 minutes of your day on it.

1 week of daily practice of this routine is enough to start experiencing the benefits. However, the key is consistency.

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Frequently Asked Question (FAQ)

What is the best age to start yoga?

Yoga has no age, anyone can practice yoga.

Who to do Agnisara pranayama?

Sit in a comfortable position with the spine straight.
Take a deep breath and exhale.
While holding your breath contract and expand your stomach as many as times as you can do, 10 times is a good number.
Repeat the same for 4-5 times.

How much time will take us to experience the benefits of yoga?

Well, it depends. But average 1 week is enough to start experiencing the benefits of yoga.

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