Goodful·Posted on Sep 30, 2016Do This Beginner's Yoga Flow To Get Strong And FocusedYour body will love you for this.by by kyledrewBuzzFeed Staff, by Bry DucaBuzzFeed ContributorFacebookPinterestTwitterMailLink A Beginner Yoga Routine To Build Strength And Flexibility To begin, bring your hands to your heart's center. Set an intention here to keep in mind for the rest of your flow. It can be an affirmation like "I am strong" or "I am loved". Next, inhale and raise your hands towards the ceiling for mountain pose. This mountain pose is all about strength and stability to start your yoga routine off right. Then, exhale and bring your palms towards the floor for forward fold. Make sure to keep a slight bend in your knees as you fold forward in order to go deeper into this pose. Keep that momentum high while inhaling and bringing your fingertips to your shins for halfway lift pose. You'll want to straighten your spine and keep a bend in your knees! Exhale and come back to forward fold. Let your head and arms hand heavy before we move on to the next pose. Then, step back into plank pose, bring your knees to the floor, and lower down into a half push-up. Keep your elbows aligned with your wrists and hold for a moment to build strength in your arms. Next, bring your hips towards the sky and move into downward dog pose. Breath deeply here as you stretch your back and hamstrings. Finish your flow by stepping towards your hands, standing upright, and bringing your hands back to your heart center. Come back to the intention you set at the beginning of the flow. Repeat 3-5 times to clear your mind. Feeling strong?