This 15-minute Beginner Yoga routine is designed to effectively build leg strength and improve flexibility. It features foundational poses and Sun Salutations tailored for a gentle yet powerful full-body flow. This is a great, time-efficient practice for building a strong foundation in your yoga practice!

Yoga Flow Timestamps (Minutes:Seconds)
0:00 – Tadasana (Mountain Pose) Alignment & Setup
1:40 – Sun Salutation Flow (Round 1)
3:40 – Standing Ragdoll & Hip Circles Warm-up
4:44 – Halfway Lift & Plank Transition
5:10 – Vinyasa Flow (Plank, Upward Dog, Downward Dog)
7:34 – Three-Legged Dog to Crescent Lunge (Right Side)
9:12 – Runner’s Stretch & Vinyasa Flow Transition
10:08 – Three-Legged Dog to Crescent Lunge (Left Side)
11:29 – Runner’s Stretch & Vinyasa Flow Transition
12:12 – Standing Forward Fold & Chair Pose (Utkatasana)
14:47 – Standing Side Leg Lifts (Core & Balance Work)
16:04 – Final Vinyasa Flow to Downward Dog & Conclusion
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