Workouts for beginners / What should I start with?
We recommend beginning with ‘Total Body Challenge’ and ‘7-Minute Morning Challenge’ – these are the most suitable for beginners.
• It might be a good idea to avoid sudden position changes from standing to sitting / lying down.
• Skip exercises in the plank position with support on extended arms or with support on a straightened arm;
• Down-Dog position – replace with a plank from the knees.
The most suitable exercises to start with are those that you perform while lying, standing, or on all fours. If the workout includes exercises aimed at the leg muscles while standing and balancing on one leg, you can do them in a half squat instead. Stay within a comfortable range of motion so as not to cause any excessive joint pain.
Also, include walking for about 10 minutes in your routine at an even, moderate pace – this will help improve your health and endurance.
We suggest staying active throughout the day and make sure to track your pulse during physical activity.
As the health of our users is a top priority for us, we strongly recommend getting in touch with your doctor before starting any workout program.
Moreover, we recently updated our program with new Sofa Yoga, Chair Yoga, Wall Pilates, Lazy Yoga workouts that were designed primarily for seniors or yoga beginners. To find them, use the instructions below:
Open the program.
Go to "Popular Now" / "Best Series for You" and tap "View All".
Find Sofa Yoga, Chair Yoga, Wall Pilates, Lazy Yoga below:
You may also want to try some of the other core workouts listed under Popular Now / Best Series for You, such as Pain Free Neck & Shoulders, Anti-Aging, Shoulder & Neck Mobility, Pilates Basics, Breathing Practices and Yoga for Beginners. All of these workout series are suitable for beginners and seniors, and you can add them to the "Your Series" collection so they're easy to find whenever you want to practice them. To do this, simply tap on the training set and tap the "Join+" button.
Let me also mention that during the program registration process, after you fill in your options and choose your goal and target areas, the program will create a personalized training plan based on the information you provide, so that the training in it should be the most comfortable and suitable for you.
However, the Yoga-Go app also provides a unique opportunity to create your own custom practice plan. In the ‘Practice’ tab, you can adjust your plan and choose the type of yoga, time, target zone, and difficulty level.
