Easy Beginner Yoga Routine to Get Moving Over the Holidays

The holidays have a stereotype that we all tend to pack on the pounds as delicious cookies, pies, and turkeys come into fashion. This leads many to feel a sense of guilt as these joyous times come near. It can be hard to enjoy the festivities when you’re worried about how celebrating will affect your figure. 

Woman in upward facing dog

Getting into a simple, easy workout routine can help us feel better about ourselves throughout the year. Yoga is an ancient practice that has a multitude of benefits. It’s beginner friendly and easy to get into, making it the perfect exercise routine to get into over the holidays. Even just 10 minutes a day can make a big difference in one’s health. 

With the holidays upon us and New Year’s right around the corner, now is the perfect time to start a workout routine that will stick. Follow this easy, beginner yoga routine to get yourself moving this holiday season and beyond. 

How to Use This Guide 

Woman meditating

Read through the following poses and practice each one individually. Once you get a sense of how to move through each pose, you can start connecting them. The ultimate goal of yoga is to get into a flow that builds both mental and physical stamina. How long you choose to practice is up to you. Maybe start with just 5 minutes and slowly work up to half an hour. This list of poses is already in order to create a flow. So simply move through each pose and hold for as long as you want. Feel free to repeat poses, switch back and forth, and go through the entire list as many times as you like. 

The Poses

Yoga asks participants to move through a series of specific movements. Each one targets different parts of the body and skills. Some take a huge effort of strength, balance, and coordination like the headstand, while others ask for practitioners to take a moment of still reflection. This balance of mind/body creates well-rounded athletes and helps mental health as well as physical. 

Cat Cow Pose 

Cat Cow pose brings your spine through its full range of motion, making it a perfect addition to a daily workout routine. 

Woman in cat pose
  1. Stand on your hands and knees. 
  2. Drop your back down and lift your head to look up toward the sky.
  3. Round your back up and drop your head down between your arms. 
  4. Repeat for as long as you’d like 

Downward Facing Dog

Downward facing dog stretches the back of your legs and strengths your arms, shoulders, and upper back. Because of sedentary lives, many people have tight legs so start slow. Even if you can’t get the pose right away, working towards it will greatly improve your flexibility. 

  1. Start on hands and knees
    Woman in downward facing dog
  2. Lift your knees off the ground.
  3. Push your hips up into the air, and let your heels come off the ground if necessary.
  4. Push backward through your arms, as if you were trying to fold yourself in half. 

Plank Pose

Plank pose builds strength in your core, back, arms, and shoulders. It's a great pose to help improve posture and alleviate low back pain. 

  1. Place your forearms on the ground. 
    Woman in plank pose
  2. Stretch your legs out behind you, balancing on the balls of your feet.
  3. Hold your core off the ground, creating a straight line from shoulders to heels. 
  4. Hold for as long as you can. 

Mountain Pose

Mountain pose gives you a moment of pause. Even though this pose seems like just standing there, it is meant to be a moment of reflection and focus on how you are holding your body. 

Woman in mountain pose
  1. Stand with your feet hip-width apart. 
  2. Hold your arms at your side with your palms facing forward.
  3. Keep your shoulders back.
  4. Breathe deeply in and out.

Forward Fold

Forward fold is another great stretch to improve flexibility in your back and legs. It also gets the blood flowing throughout your body. 

Woman in forward fold
  1. From a standing position fold down and try to place your palms on the floor. 
  2. Only go down as far as you can, rest your hands on your legs if you have to.

Low Lunge

Low lunge stretches out the hips, which are often very stiff from sitting at a desk all day. 

  1. Woman in low lunge
    From a standing position move one leg back and bend your knees, placing the back knee on the ground.
  2. Push your hips forward. 
  3. Place each hand on either side of your front foot.
  4. Lengthen your back upwards.
  5. Repeat on the other side. 

High Lunge

High lounge is a more challenging pose that increases muscular strength and flexibility, improves balance, and stretches the hip flexors. 

  1. From a stand position, step one leg back. 
    Yoga class in high lunge
  2. Bend at the knee in your forward leg. Keep your back leg straight and do not touch the ground.
  3. Reach your arms up to the sky.
  4. Keep your shoulders open back
  5. Repeat on the other side. 

Child’s Pose

This is the perfect pose to end one. It gives the upper back and shoulders a gentle stretch and gives the practitioner a moment to pause to relax and reflect after a workout.

Woman in child's pose
  1. Start on your knees.
  2. Fold your upper body towards the floor. 
  3. Stretch your arms out in front of you.
  4. Place your head on the ground if possible. 

 

 Yoga is a great way to get moving. We hope this easy yoga routine helps you make it through the holiday season and catapults you into the New Year with healthy habits. 


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