10min
Mobility
Hatha: First Steps
Learn a few familiar shapes with time to settle, change sides and rest.
Beginner · 10 poses
Start here
Yoga for beginners
Never done yoga before? Start with short, slow practices that teach the basic shapes and how to breathe through them.
The best first practice is short, slow and easy to repeat. Ten minutes a few times a week teaches your body more than one long class you dread. You do not need to be flexible, and you do not need special equipment: a non-slip surface and comfortable clothes are enough.
Begin with a handful of foundational poses: standing, kneeling on all fours, a gentle forward fold and a resting shape. Learn how they feel before adding speed or difficulty. Each practice below explains every step, with options for making poses easier.
Tips for practice
- Practise little and often: 10 minutes, three times a week, is a good start.
- Breathe through your nose and keep the breath smooth. If you are holding your breath, ease off.
- Use props such as a cushion, a folded blanket or a sturdy chair.
- Mild stretching sensations are normal. Sharp, pinching or electric pain means stop.
Practise safely
If you are pregnant, recovering from injury or surgery, or living with a health condition, check with a qualified health professional before starting a new exercise practice.
Guided practices
10min
Mobility
Chair Yoga for Beginners
An entirely seated introduction to chair yoga, with gentle upper-body movement, supported leg extensions and a quiet finish. No standing, kneeling or floor work.
Complete beginner · 9 poses
20min
Strength
Hatha: Steady Foundations
Build a steady base through Chair, Warriors and Tree before returning to the floor.
Intermediate · 15 poses
Poses to know
Mountain Pose
Tadasana
Cat–Cow
Marjaryasana–Bitilasana
Downward-Facing Dog
Adho Mukha Svanasana
Warrior II
Virabhadrasana II
Child’s Pose
Balasana
Corpse Pose
Savasana
Questions people ask
How often should a beginner do yoga?
Two to four short sessions a week is a realistic start. Consistency matters more than length, so choose a time you can keep.
Do I need to be flexible to start yoga?
No. Flexibility tends to develop with practice. Every pose has easier versions, and props help you meet the shape where you are.
Which style of yoga is best for beginners?
Gentle Hatha is a good first choice because it moves slowly and holds each pose long enough to learn it. Explore our yoga styles guide to compare others.