10-Minute Yoga Flow For Beginners

on September 27, 2011
Stress Less, Weigh Less

Mountain Pose

Try this simple sequence from Holly Mosier, author of Stress Less, Weigh Less . Begin in Mountain Pose. Bring your big toes together, heels slightly apart. Lift through the crown of your head as you reach your hands toward the floor. Take a few deep breaths here, inhaling and exhaling evenly through the nose.

Stress Less, Weigh Less

Extended Child's Pose

Next, come to your hands and knees on the mat, with your hands directly under your shoulders and knees hip-width apart. On an exhale, sink your hips to your heels, and come into Extended Child’s Pose. Hold for five longs breaths.

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Downward-Facing Dog

On an inhale, reach the buttocks up and back, and straighten the legs, coming into Downward-Facing Dog Pose. Hold for five breaths.

Return to Extended Child's Pose

On an exhale, bring the knees back to the floor, sink the hips to the heels, and reach out with the arms, coming back into Extended Child’s Pose. Repeat steps 2, 3 and 4 five times, moving from Extended Child’s Pose to Downward-Facing Dog Pose.

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Cobra Pose

Next, lie flat on your stomach with your legs together and toes pointed behind you. Bend your elbows, placing your palms flat on the floor next to your ribs. Press down through your palms, raising your head and chest into Cobra Pose. Remain here for five breaths, then lower yourself to the mat for a rest. Repeat two more times.

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Upward Facing Dog

Lie flat on your stomach. Now we are going to move into Upward-Facing Dog Pose. Just as in Cobra Pose, bend your elbows, placing your palms flat on the floor next to your ribs. Press down through your palms and the tops of your feet, drawing your chest forward as you straighten your arms and lift your head, chest and torso. Hold for five breaths. Repeat two times.

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Reclined Twist

Next, turn over and lie flat on your back, face up, for Reclined Twist. Bring the arms out to each side at shoulder level, in a T position, palms up. Draw the knees to the chest, keeping your back flat on the mat. On an exhale, gently roll your knees to your right side, allowing them to rest on the floor. Take five long, deep breaths. Repeat to the left.

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Lie on your back, extend your legs, and allow your feet to roll open, for Savasana (or Corpse Pose). Extend your arms near your body, with your palms up. Close your eyes and breathe naturally. Completely let go and unwind, releasing any muscular tension. You can remain in Savasana as long as you like.