Move · Videos · Yoga · 24 min

20-Minute Gentle Energising Yoga Flow for Beginners

20-Minute Gentle Energising Yoga Flow for Beginners — video by YogaEasy Play · 24:20

Video by YogaEasy on YouTube · Open on YouTube

A gentle, energising beginner flow: spine circles and thread the needle, down dog, yogi squat with twists, low and runner's lunges, small cobras, simple sun salutations, side plank, lizard, a standing knee-hug balance, pigeon and reclined twists.

  • 24 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Child's pose to let the breath settle, then on all fours circle the spine both ways, then cat and cow. 0:22
  2. Thread the needle each side, then down dog, shifting both heels to one side and then the other. 2:32
  3. Yogi squat with the hands at the chest, then twist with one arm up, each side; prop the heels if needed. 5:05
  4. Forward fold with bent knees, then low lunge, runner's lunge and a twist, right foot forward then left. 6:13
  5. Small cobras, hands far forward at first, then simple sun salutations with low lunges and side bends. 8:40
  6. Side plank from down dog, one side then the other, the shoulder blade drawn onto the back. 13:34
  7. Crescent lunge with a gentle lean back, then lizard on the hands, blocks or forearms, each side. 15:21
  8. Standing balance: hug one knee in, gaze at one spot, then open the knee to the side; each leg. 16:56
  9. Pigeon each side, with support under the thigh or blocks under the hands as needed. 18:52
  10. Reclined twists each side, then happy baby or hugged knees and a final rest in savasana. 20:35

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the knees bent in forward folds and rest the hands on blocks or shins
  • Start cobra with the hands far forward and only bring them closer if it feels good
  • Fix your gaze on one spot and press the standing foot down to balance

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loaddownward dog, plank, side plank
  • Wrists & hands takes loaddownward dog, plank, side plank, cobra, all fours
  • Hips takes loadlunges, yogi squat, lizard, pigeon
  • Knees takes loadrunner's and crescent lunges, lizard, yogi squat
  • Elbows movesthread the needle, cobra, lowering from plank
  • Upper back movescat-cow circles, thread the needle, twists
  • Lower back movescobras, cat-cow, forward folds
  • Ankles & feet movesyogi squat, lunges, standing balance
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Knees bent in folds, blocks under hands, knee down in lizard, support in pigeon

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by YogaEasy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety