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This 20 Minute Basic Yoga Flow Is Perfect For Beginners

If you're a newbie in yoga or a veteran, going back to basics is never a bad idea. To enjoy the advantages, you don't have to make intense yoga poses.

This 20 Minute Basic Yoga Flow Is Perfect For Beginners

If you're a newbie in yoga or a veteran, going back to basics is never a bad idea. To enjoy the advantages, you don't have to make intense yoga poses. And more advanced poses, particularly if you're a beginner, can be intimidating. Nike master trainer Traci Copeland is here to break it down with a quick beginner yoga tour.

"If you're just starting out on yoga and don't know a lot of those fancy poses, I'll just take you through some of the fundamentals, some of the more classic and traditional yoga poses in a vinyasa flow class," Copeland says.

Copeland takes us through a 20-minute vinyasa flow in the most recent installment of Positive Moves. Follow the tips of Copeland as you move through this river, from cat-cow to downward facing dog to Shavasana, you'll learn the basic moves of vinyasa yoga.

Tips On Yoga For Beginners

1. Get at ease with being on your hands

Not a lot of us spend time helping our hands and wrists with our weight. So many poses in yoga cause you to be down on all fours, which can be awkward when you get used to that. To begin with, Copeland says that everything is about alignment. "Make sure your shoulders are centered right above your wrists,[and] your fingers remain smooth and quick to spread," she says.

2. Keep weight distributed equally

So much of yoga is about equilibrium. And when you're often in positions where one (or more) of your limbs doesn't hit the ground, it's easy to transfer all of your weight to either side. Copeland begins by having you trained in mountain pose to avoid this. Standing apart with your feet hip-distance and your arms at your sides facing forward with your hands, Copeland invites you to "get used to getting the weight spread evenly between your left and right side."

3. Let gravity do the job

If you're in fresh and maybe not 100 percent relaxed places, you'll want to tense up. But if you just go and give in to the poses, you're going to see that gravity is doing some work for you. For example, in a forward fold, Copeland says to "let your head be high." This way, instead of aggressively reaching forward trying to get lower, you're allowing your head's weight to carry you down, creating a gentle stretch through your hamstrings.

4. Just let your eyes lead you

There is a big focus on yoga on where you're looking. If Copeland instructs you to reach up to your belly button in a dog looking downwards, she says. She says to look out over your front fingertips as you are doing warrior two. Fixing your eyes in a way that aligns with your action will not only help you remain calm but will also help you do the full pose gesture.

Looking for more Beginners Yoga Tips? Put some comfortable clothes on top, roll out your mat, and continue with the full video above. Copeland will speak to you about what you need to know about it.

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YourFitnessRink - Fitness and Health Matters: This 20 Minute Basic Yoga Flow Is Perfect For Beginners
This 20 Minute Basic Yoga Flow Is Perfect For Beginners
If you're a newbie in yoga or a veteran, going back to basics is never a bad idea. To enjoy the advantages, you don't have to make intense yoga poses.
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