30-Minute Beginners’ Yoga Routine & Transitions Instruction For Coordination.

beginners' yoga routine

Hello everyone and welcome back! Today we’re doing a beginners’ yoga routine.  I’ve found that for many people, striking a pose, whether that is downward-facing dog or warrior I, is fairly easy. It’s transitioning from pose to pose that gets tricky:

  • Your foot doesn’t land where it “should.”
  • You constantly need to adjust your position by moving your hands up or down the mat because you did not start the pose the right way to begin with
  • You’re just not sure why yoga is so difficult and can’t seem to “get it.”
  • You think you’re not coordinated enough for yoga.
  • This “flow” thing in yoga is not really a flow for you.

No, you’re NOT uncoordinated. You were just only taught how to do different poses, not how to go from one pose to the next.

So that’s exactly why I shot this 30-minute beginners’ yoga routine – to not just focus on poses but to show you how to move from one pose to another! This routine is perfect for you if:

  • You’ve been exercising for a while but you’re new to yoga.
  • You are not exercising but want to give yoga a try
  • You’ve been doing yoga for a while but have a hard time getting those transitions from pose to pose

Now let’s go ahead and do it!

Beginners’ Yoga Routine and Transition Instruction

In this video we’re not just covering, but mastering, one of the most common transitions in a traditional vinyasa yoga class: moving from downward facing dog to a lunge. The problem with this transition is that bringing your leg forward into a lunge is often easier said than done.

Many beginners tend to bring their foot forward, but not forward enough, straining their knee as a result. Just like with a proper squat form, knees should never be in front of toes.

So how do get from downward facing dog to a lunge, doing it right from the get-go? Here’s the answer:

beginners yoga transitionThe tricky part here is in lifting your heel and hips up during the transition. This is the only way to make enough space so that you can actually bring your foot forward.

Most people, instead of lifting their hips up, they go into plank pose when transitioning.

Plank pose does not give enough space for your leg to move forward and that’s why your foot lands behind your hand, and not parallel to it.

The result is getting into the wrong lunge position as shown here:

beginners yoga routine knee mistake low lunge

Got it? I’m telling you, I had a big a-ha moment when I realized that the trick for doing this transition right was lifting my heel and my hips up!

Tried this beginners’ yoga routine? Leave a comment below and let me know if it made you feel at a minimum a tiny bit more coordinated than before.

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