Looking for a simple, beginner-friendly yoga session to help you feel more flexible, relaxed, and energized? This 15-minute flow is designed to introduce you to basic yoga poses that are easy to follow yet highly effective for improving your overall well-being.
πΉ Why Start with Basic Yoga Poses?
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Increases flexibility & mobility gently
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Strengthens muscles & improves posture
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Reduces stress & enhances relaxation
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Boosts energy & mental clarity
Pssst. Have you bought a yoga mat yet?
π Letβs stretch, breathe, and moveβno experience needed! π

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π§ββοΈ 15-Minute Easy Yoga Flow
π Gentle Warm-Up (5 Minutes)
1. Seated Breath Awareness (1 Minute)
- Sit comfortably, close your eyes, and take deep belly breaths.
- Why? Centers your mind & enhances breath control.
2. Neck Rolls (1 Minute)
- Slowly roll your head in a circular motion.
- Why? Releases tension in the neck & shoulders.
3. Cat-Cow (1 Minute)
- Inhale, arch your back (Cow), exhale, round your spine (Cat).
- Why? Warms up the spine & improves mobility.
4. Seated Side Stretch (1 Minute Each Side)
- Extend one arm overhead and lean to the opposite side.
- Why? Opens the ribcage and improves spinal flexibility.
πͺ Basic Yoga Poses (10 Minutes)
5. Mountain Pose (Tadasana) (1 Minute)
- Stand tall, feet together, arms at sides, deep breaths.
- Why? Improves posture and balance.
6. Forward Fold (Uttanasana) (1 Minute)
- Hinge at hips, let your head hang.
- Why? Stretches hamstrings and lower back.
7. Downward Dog (1 Minute)
- Press hands into the mat, lift hips high.
- Why? Strengthens arms & stretches the full body.
8. Warrior I (Virabhadrasana I) (1 Minute Each Side)
- Step one foot back, arms overhead, slight knee bend.
- Why? Strengthens legs, core, and improves focus.
9. Tree Pose (Vrksasana) (1 Minute Each Side)
- Place one foot on the opposite leg, hands at heart center.
- Why? Improves balance and concentration.
10. Seated Forward Fold (1 Minute)
- Sit with legs extended, fold forward with a long spine.
- Why? Stretches hamstrings, lower back & calms the mind.
π Cool Down & Relaxation (5 Minutes)
11. Supine Spinal Twist (1 Minute Each Side)
- Lie down, twist knees to one side while keeping shoulders down.
- Why? Releases tension in the spine and core.
12. Reclined Butterfly Pose (1 Minute)
- Bring soles of feet together, let knees fall open.
- Why? Stretches hips and promotes deep relaxation.
13. Savasana (2 Minutes)
- Lie flat, close your eyes, focus on breath.
- Why? Integrates the practice and enhances relaxation.
π You did it! A strong, healthy start to your yoga journey. π
π Key Takeaways
βοΈ Simple yoga poses improve balance, strength, and relaxation.
βοΈ No experience neededβthis flow is beginner-friendly.
βοΈ Slow, mindful movements help prevent injuries and improve posture.
βοΈ Consistency is keyβpractice 3-4 times a week for best results.
π€ FAQ β Easy Yoga for Beginners
Q: How often should I practice this routine?
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3-4 times per week to build a habit.
Q: Do I need to be flexible to start yoga?
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No! Flexibility improves with practiceβjust take it at your own pace.
Q: Can I do yoga if I have no fitness background?
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Absolutely! This flow is gentle and accessible for all levels.
Q: How long before I see results?
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In 2-4 weeks, youβll notice better flexibility, strength, and relaxation.
π¬ Join the Conversation!
πΏ Feeling relaxed and refreshed? Drop a “β¨ I’m in!” if you’re adding this to your routine!
#BeginnerYoga #EasyYogaPoses #RelaxAndStretch #BreatheAndFlow

Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 β “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 β “For God gave us a spirit not of fear but of power and love and self-control.”
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