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.