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Daily Yoga Routine for Beginners

If you are new to yoga, this simple 30-minute daily routine will help you build flexibility, strength, and mindfulness. Follow these steps to start your yoga journey:

1. Centering & Breathwork (3 minutes)
• Sit comfortably with your spine straight.
• Close your eyes and take deep belly breaths.
• Try Ujjayi breathing (inhale and exhale through the nose with a slight throat constriction).

2. Warm-up (5 minutes)
• Neck Rolls – Gently roll your head in circles.
• Shoulder Rolls – Move shoulders forward and backward.
• Cat-Cow (Marjaryasana-Bitilasana) – Arch and round your spine with breath, 5 rounds.
• Seated Side Stretch – Stretch each side for 20 seconds.

3. Sun Salutations (5 minutes)
• Perform Surya Namaskar A, 3 rounds, moving with breath.

4. Standing Poses (7 minutes)
• Mountain Pose (Tadasana) – Stand tall and focus on posture.
• Warrior I (Virabhadrasana I) – Hold for 5 breaths on each side.
• Warrior II (Virabhadrasana II) – Hold for 5 breaths on each side.
• Triangle Pose (Trikonasana) – Stretch both sides.

5. Seated & Reclining Poses (7 minutes)
• Seated Forward Bend (Paschimottanasana) – Hold for 30 seconds.
• Butterfly Pose (Baddha Konasana) – Open hips, hold for 30 seconds.
• Bridge Pose (Setu Bandhasana) – Strengthen back & core.
• Supine Twist – Release tension in the spine.

6. Relaxation (3 minutes)
• Savasana (Corpse Pose) – Lie down, relax completely, and focus on deep breathing.

Bonus (Optional)
• End with meditation or affirmations to cultivate a positive mindset.

This routine will help you develop a consistent yoga practice. Start slowly and enjoy the process!

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