4-Minute Beginner Yoga at Home

Here are

two different 4-minute beginner yoga routines

you can do at home to fit in a quick and effective workout:

1.

Quick Full-Body Stretch Flow

This routine focuses on stretching and gently warming up your body:

1. Downward Dog (1 minute)

• Start on your hands and knees in a tabletop position.
• Lift your hips toward the ceiling, forming an inverted V.
• Hold for 30 seconds, then gently move into a slight bend in your knees and walk your feet to your hands, staying in the Downward Dog for another 30 seconds.

2. Forward Fold (1 minute)

• Stand tall and then fold forward, reaching your hands toward your feet or the floor.
• Let your head and neck relax here, deepening the stretch in your hamstrings and back.
• Breathe deeply for 1 minute.

3. Cat-Cow Stretch (1 minute)

• Come back into a tabletop position on your hands and knees.
• Inhale, arch your back (Cow), and exhale, rounding your back (Cat).
• Repeat for 1 minute to loosen up your spine.

4. Child’s Pose (1 minute)

• Sit back on your heels, extending your arms forward on the floor.
• Relax in this position for a minute to release tension and center your mind.