High Lunge Modification: If it hurts you to hold your arms that long place them down at your side.

Push through your back heel and extend through your arms as your deepen into your front knee.

Ground your right foot with your front knee bent as you rise up into High Lunge.

Bend your right knee and curl it into your chest and then place your foot between both hands.

High lunge is a great pose for building leg strength, and according to Yoga Journal, it is very effective in relieving pain related to sciatica as well. Tip: Engage your lifted thigh and core as much as you can to avoid straining your back and putting extra stress on your hip flexor. Three Legged Dog Modification: If it is difficult for you to hold your leg in the air keep it on the ground and hold downward facing dog for the same amount of time.

Remember to hold three legged dog for 30 seconds.

You will feel a big stretch in your glutes and hamstrings in this pose.

Really push the leg in the air higher and higher as you ground through your foot on the mat.

Make sure to engage your core in this pose so all the weight doesn’t fall onto your arms.

From plank, push back into your Downward Dog as you simultaneously lift your right leg high up into the air.

Instead of coming into regular Downward Facing Dog, we are going to put a twist on it to challenge your strength! It will work more or your core and make the time go by faster! Tip: If it’s mentally hard for you to stay in a static plank, try shifting your weight from side to side in dips or forward and back. Slowly build up your strength to 30 seconds and continue to challenge yourself by increasing it to 1 minute. Plank Modification: Place your knees on the ground if this pose is too difficult.

Engage your core, legs, and arms throughout the pose and looks slightly forward and in between your hands.

Make sure your back is straight and that you aren’t arching or rounding it, as this takes away from the benefits of the pose.

Straighten your legs out behind you one at a time.

Start on your all fours, with hands directly under your shoulders and knees parallel to each other.If you are also trying to build up to push-ups this is a great pose to start in. Plank is great for strengthening your core and upper body, and building up endurance. You will never get the results you want without a bit of struggle and challenge! 1. The most important thing is to listen to your body and challenge yourself. Try starting off slow then picking up the pace as you go through a few rounds, or even try adding on a few more rounds to test your endurance! This sequence is very beginner friendly and can be tailored to any level. You want to move quickly in this sequence, flowing from pose to pose, to create momentum and build up your heart rate. Repeat the sequence 4 times (2 times on each side) and then finish in Savasana. The poses for this full body yoga workout for beginners are: This full body yoga workout involves 11 poses total that create a “flow”, which means each move smoothly transitions to the next to create fluid movement throughout the entire sequence. Practicing flowing sequences like the one we are about to show you not only strengthens your body, it challenges your endurance and can aide in weight loss as well. Yoga is well known for its ability to destress and unwind, but when you put the right poses together into a flowing sequence, you can create a powerful routine that both strengthens and tones your entire body. Many people underestimate the power yoga has on working out your entire body, but this full body yoga workout will make you think otherwise!

Printable yoga sequence