15分钟新手瑜伽：不用柔韧也能练的基础流

Published November 5, 2026 05:43AM

Taylor Lorenz—known online as Taylor’s Tracks—is a certified yoga teacher with more than 800 hours of training in vinyasa, hatha, and yin yoga. Here, she guides you through a practice suitable for any experience level with yoga.

No matter how long you’ve been practicing yoga, returning to the basics is always beneficial. This yoga for beginners practice features a simple flow full of forward bends, side stretches, and gentle twists, all supported (as needed) by modifications and props to ensure that the poses work for any body, regardless of how flexible or inflexible you might be.

Listen to your body, breathe slowly, and enjoy the flow.

15-Minute Yoga for Beginners

Keep two yoga blocks or block-like props (think: thick books) close by. These can help you access poses that your body might otherwise object to so that you can still benefit.

Thunderbolt Pose

Begin kneeling in Thunderbolt Pose. If this doesn’t feel comfortable for your ankles or knees, slide a block beneath your sit bones to minimize the pressure. If it’s still uncomfortable, you can skip this pose.

Breathe here for 1 full minute.

Cow Pose

Come onto your hands and knees with your shoulders over your wrists, hips stacked over your knees. With your next inhalation, lower your belly, lift your chin and chest, and arch your back in Cow Pose.

Cat Pose Variation

Exhale as you round your back and tuck your chin in Cat Pose.

Repeat Cat and Cow 3 times each, moving with the pace of your breath.

Cat Pose Variation

As you round into your last Cat Pose, tuck your toes and sink your sit bones back toward your heels.

Take 1 full breath here.

Downward-Facing Dog

Shift your shoulders forward over your wrists. Keep your toes tucked and with your next exhalation, lift your knees away from the mat and reach your hips up and back in Downward-Facing Dog. Think of your body being in an inverted V shape.

Feel free to bend you knees as much as you need to for the pose to feel comfortable along your hamstrings and lower back. You can also place blocks underneath your hands.

Stay here for 3 cycles of breath, pedaling out your feet by bending one knee and straightening the other, and then switching. You can also sway a little from side to side or simply stay in stillness.

Standing Forward Bend

Walk your feet toward your hands to come into a Standing Forward Bend. Relax your neck and let your head hang. You can let your hands dangle or rest your fingertips on the mat.

You can also place a block beneath each of your hands. You might want to bend your knees slightly to ease the strain on your hamstrings or lower back.

Halfway Lift

Inhale and start to lift your chest slightly, bringing your fingertips to your shins and lengthening your spine in Halfway Lift. Keep the back of your neck long and stare straight down at the mat. You can also keep your fingertips on your blocks here.

Mountain Pose

Inhale to rise as you come to standing, sweeping your arms out toward the sides and overhead. Bring your hands together at heart center in Mountain Pose.

Take 1 deep breath here.

Standing Side Bend

With your next inhalation, reach your arms back toward the sky. Grab your left wrist with your right hand and guide your left wrist up and over to the right in a Standing Side Bend. Feel the stretch along your left side body.

Take 1 full breath here.

Standing Twist

Inhale as you come back through center and exhale as you twist toward the right, with your left arm reaching forward and your right arm reaching toward the back of the mat. Gaze toward the right.

Take 1 full breath here.

When you’re ready, come back through center before repeating Standing Side Bend and Standing Twist on the opposite side.

Standing Forward Bend

Inhale to come back through center, exhale to Standing Forward Bend.

Inhale, Halfway Lift. Exhale, fold.

Downward-Facing Dog

With your next exhalation, step back to Downward-Facing Dog.

Take 2 breaths here.

Low Lunge

From Downward Dog, step your right foot between your hands. Lower your left knee to the mat and sweep your arms overhead in Low Lunge.

Take 1 breath here.

Low Lunge with Side Bend

Use our right hand to grab hold of your left wrist again, guiding it up and over in a side bend while keeping your balance in your Low Lunge. Press through your right foot and your back knee to help find steadiness.

Revolved Low Lunge

Inhale as you come back through center and exhale as you twist toward the right, with your left arm reaching forward and your right arm reaching toward the back of the mat.

Half Splits

Inhale both arms back to center, palms facing forward. With your exhalation, bring your hands to the ground or to blocks on either side of your front foot. Start to straighten your front leg, sliding your right heel away from you and flexing your right foot in Half Splits.

You can keep your hands underneath your shoulders or slide them forward closer to your feet for a more intense shoulder and side body stretch.

Take 1 full breath here.

With your next inhalation, come back through Low Lunge. Exhale, Downward-Facing Dog.

Reach your left leg to the sky and repeat the following poses on the opposite side:

• Low Lunge
• Low Lunge with Side Bend
• Revolved Low Lunge
• Half Splits

Standing Forward Bend

Step toward the front of the mat and fold forward in Standing Forward Bend.

Inhale, Halfway Lift, exhale, fold.

Chair Pose

Inhale, reaching your arms up and overhead with your big toes touching or hip-distance apart. With your exhalation, reach your arms alongside your head and sit your hips back in Chair Pose.

Take 2 full breaths here.

High Lunge

Keep your arms high and begin to draw your left knee toward your chest, foot flexed. With your exhalation, step your left foot back into a High Lunge.

High Lunge with Side Bend

With your right hand, grab your left wrist, and reaching up and over toward the right side.

Revolved High Lunge

Inhale to come back through center. Exhale to open your arms toward the right, left arm forward, right arm back.

Pyramid Pose Variation

Inhale to reach both arms toward the sky. Exhale to straighten the right leg, hinging at your hips and folding your chest toward your right leg with your back heel lifted in a less intense variation of Pyramid Pose. Bring your hands to the mat to frame your front foot, your shin, or blocks on either side of your foot. Take 1 full breath here.

When you’re ready, step your left foot up to meet your right in Standing Forward Bend.

Chair Pose

Inhale, reaching your arms up and overhead. With your exhalation, keep your arms high and sit your hips back in Chair Pose.

Take 2 full breaths here.

Repeat the following poses on the opposite side:

• High Lunge
• High Lunge with Side Bend
• Revolved High Lunge
• Pyramid Pose Variation
• Standing Forward Bend
• Downward-Facing Dog.

Take 3 full breaths here.

Bound Angle Pose

Gently land your knees to your mat and move through hands and knee into a seated position. Bring the soles of your feet together and let your knees fall out toward the sides in Bound Angle Pose. If this feels too intense, slide a blocks beneath each knee for extra support.

Stay here, or round your spine and walk your hands forward as you bring your chest toward your toes. Let your body find where it wants to be rather than force the shape. Take 5 breaths in your chosen position.

Savasana

When you’re ready, move through a seated position to come all the way onto your back in Savasana. Feel free to add blocks beneath your knees for extra support.

Stay here for 3-5 minutes or as long as you’d like.

Closing

Push yourself upright to a comfortable seat. Bring your hands together at heart center, bow your head, and thank yourself for showing up on your mat today.