Beginner's Yoga Workout (10 Minutes)

Here's a 10-minute yoga core workout that focuses on strengthening and engaging your core muscles. Remember to perform each pose with proper form and alignment, and breathe deeply throughout the sequence.

1. Boat Pose (Navasana) - 1 minute:

• Sit on the mat with your knees bent and feet flat.

• Lean back slightly, lift your feet off the ground, and balance on your sitting bones.

• Extend your arms forward and keep your chest lifted. You can hold onto the backs of your thighs for support if needed.

• Engage your core by pulling your belly button toward your spine.

• Hold for 1 minute.

2. Plank Pose - 1 minute:

• Come into a high push-up position with your wrists aligned under your shoulders.

• Engage your core muscles, making sure your body forms a straight line from head to heels.

• Hold for 1 minute, or you can alternate between 20-30 seconds in a plank and 10-20 seconds in Downward Facing Dog for a bit of rest.

3. Side Plank (Vasisthasana) - 1 minute each side:

• From plank position, shift your weight onto your right hand and outer edge of your right foot.

• Stack your left foot on top of your right and lift your left arm toward the ceiling.

• Engage your core and hold for 1 minute.

• Repeat on the other side.

4. Forearm Plank - 1 minute:

• Lower down to your forearms with your elbows directly under your shoulders.

• Keep your body in a straight line from head to heels, engaging your core.

• Hold for 1 minute.

5. Bicycle Crunches - 2 minutes:

• Lie on your back, bring your hands behind your head, and lift your head and shoulders off the mat.

• Bend your knees and lift your feet off the ground.

• Alternate bringing your right elbow toward your left knee while extending your right leg, then switch sides in a cycling motion.

• Continue for 2 minutes, focusing on twisting and engaging your core with each movement.

6. Plank Knee-to-Elbow - 2 minutes:

• Start in a high plank position.

• Engage your core and bring your right knee toward your right elbow in a diagonal motion, then switch to the left side.

• Continue alternating for 2 minutes, focusing on the oblique muscles.

7. Wind-Relieving Pose (Pavanamuktasana) - 1 minute:

• Lie on your back and hug your knees into your chest.

• Rock gently from side to side to massage your lower back and hips.

• Hold for 1 minute, breathing deeply.

8. Child's Pose - 1 minute:

• Sit back on your heels and extend your arms in front of you.

• Allow your forehead to rest on the mat and relax your back and shoulders.

• Take deep breaths and hold for 1 minute.

Remember to perform these exercises mindfully and within your comfort zone. Always prioritize proper form over the number of repetitions, and modify as needed to suit your fitness level.