Yoga for beginners

How do I start yoga if I have never done it? Start with short, gentle practices at home. Ten minutes a few times a week is plenty. You do not need to be flexible, and you do not need special gear. Learn a few basic poses, move slowly, and let your breath lead.

Choose your starting point

You can watch online without an account. These links show the original creator and the full video runtime, so you can choose the time you have.

One pose: 3 minutes 36 seconds

Downward-facing dog tutorial by SarahBethYoga. Pair it with the pose reference below.

A short practice: 11 minutes 18 seconds

Gentle Morning Yoga for Beginners (No Props), by Yoga with Kassandra.

Keep the basics nearby

Look up mountain pose, cat-cow and downward-facing dog as they appear in a lesson. For an introduction to the term itself, read What is yoga?

For equipment and variations, check the creator’s introduction before starting. If a class does not explain an option you need, use the studio directory to find a teacher to ask.

Helpful tips

Start with 10 minutes and build gradually.
Bend your knees, use blocks or books, and skip anything that hurts.
Follow a beginner-friendly teacher so the pace feels doable.

Start with these free videos

10 min Gentle Morning Yoga for Beginners (NO PROPS)Yoga with Kassandra · 11 min

10 Min Morning Sun Salutations | Beginner Friendly Yoga FlowCharlie Follows · 11 min

How to do Downward Facing Dog | Yoga for Beginners Pose TutorialSarahBethYoga · 4 min

When to get medical advice. Check with your doctor first if you are pregnant, recovering from an injury, or have a health condition. Yoga on yoga.org is education and not medical advice.

Keep going

7-Day Yoga for Beginners

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Share image: U.S. Marine Corps photo by Pfc. Cayce Nevers, public domain, via Wikimedia Commons.