5-Minute Back-to-Basics Yoga Flow for Beginners

By Yogiclavkush Yogic Lavkush May 25, 2023

If you are new to yoga and looking to build your foundation, this 5-minute back-to-basics yoga flow is perfect for you. This sequence focuses on building strength, increasing flexibility, and calming the mind. All you need is a yoga mat and a willingness to learn.

Mountain Pose (Tadasana)

Begin standing at the top of your mat with your feet hip-distance apart and your arms by your sides. Take a deep breath in and lift your arms overhead, reaching toward the ceiling. Keep your shoulders relaxed and your gaze forward. Hold for 5 breaths.

Forward Fold (Uttanasana)

From Mountain Pose, exhale and fold forward, bringing your hands to your shins or the floor. Let your head hang heavy and relax your neck and shoulders. Hold for 5 breaths.

Halfway Lift (Ardha Uttanasana)

Inhale and lift halfway, bringing your hands to your shins or thighs and lengthening your spine. Keep your gaze forward and your shoulders relaxed. Hold for 5 breaths.

Plank Pose

Step or jump your feet back into a high plank position, with your shoulders over your wrists and your hips in line with your shoulders. Engage your core and keep your legs strong. Hold for 5 breaths.

Downward-Facing Dog (Adho Mukha Svanasana)

From plank, exhale and lift your hips up and back, coming into Downward-Facing Dog. Keep your hands shoulder-distance apart and your feet hip-distance apart. Press your chest toward your thighs and keep your heels reaching toward the floor. Hold for 5 breaths.

Child’s Pose (Balasana)

From Downward-Facing Dog, exhale and lower your knees to the mat, coming into Child’s Pose. Rest your forehead on the mat and stretch your arms forward. Take a few deep breaths here, focusing on relaxing your body and calming your mind.

Repeat this sequence 2-3 times, moving with your breath and taking breaks as needed. As you practice, focus on maintaining good alignment and engaging your core muscles. With consistent practice, you will build strength, flexibility, and inner peace.

here is a simple yoga flow that can help beginners to get better flexibility:

Start by standing at the front of your mat in mountain pose. Stand with your feet hip-distance apart, and your arms at your sides, with palms facing forward.
Inhale, and as you exhale, start to forward fold. Keep your knees slightly bent at first to protect your hamstrings.
Inhale, and come up to a halfway lift, with your hands on your thighs or shins, and your back straight.
Exhale, and fold forward again, bringing your hands to the mat.
Inhale, and step your right foot back into a lunge. Keep your left knee over your ankle, and your right leg straight.
Exhale, and step your left foot back into plank pose. Hold this plank pose or lower yourself down into chaturanga dandasana.
Inhale, and lift up into cobra pose or upward-facing dog.
Exhale, and lift your hips up and back into downward-facing dog.
Stay in downward-facing dog for a few deep breaths.
Inhale, and step your right foot forward into a lunge. Keep your left leg straight.
Exhale, and step your left foot forward, coming back into forward fold.
Inhale, and come up to standing, reaching your arms up overhead.
Exhale, and bring your hands back down to your sides.