You do not need to be flexible, fit or young to start yoga. You need a little space, a few minutes a day and the patience to begin slowly. This guide gives you a simple first practice and answers the questions beginners ask us most often.
What you need
- A mat or a non-slip rug. A folded blanket helps under the knees and for sitting.
- Comfortable clothes you can stretch in. Practise barefoot.
- An empty stomach: wait two to three hours after a meal. Early morning is the traditional time.
- Quiet: phone on silent for twenty minutes.
A simple 20-minute first practice
Move slowly and breathe through the nose. Nothing should hurt; a stretch should feel like effort, not pain.
- Sit and breathe (2 minutes). Sit cross-legged on a cushion, spine tall. Watch the breath without changing it.
- Cat and cow (2 minutes). On hands and knees, arch the back as you inhale and round it as you exhale.
- Child's pose, balasana (1 minute). Sit back on the heels, forehead down, arms resting.
- Mountain pose, tadasana (1 minute). Stand with feet together, weight even, arms by your sides, crown of the head lifting.
- Two or three slow rounds of Surya Namaskar (5 minutes), bending the knees in the forward bends as much as you need.
- Tree pose, vrikshasana (2 minutes). Balance on one leg with the other foot on the calf or inner thigh, never on the knee. Use a wall if needed.
- Bridge pose, setu bandhasana (2 minutes). Lying on your back, knees bent, lift the hips for a few breaths and lower slowly.
- Relaxation, shavasana (5 minutes). Lie flat, arms away from the body, and let everything rest.
How often to practise
Short and regular beats long and rare. Fifteen to twenty minutes most days will change more than one long class a week. After a month, add a few minutes of breathing practice; our guide to pranayama for beginners gives three safe techniques. Our article on building a daily home practice helps when motivation fades.
Common beginner mistakes
- Forcing flexibility. Bend the knees, use a block or a book, and let range come over weeks.
- Holding the breath. If you cannot breathe smoothly in a pose, ease out of it a little.
- Copying advanced photos. The simple version of a pose done well is the real practice.
- Skipping shavasana. The final rest is part of the practice, not an extra.
- Comparing yourself with others. Yoga is not a competition, even in a class.
Safety first
If you are pregnant, have high blood pressure, a heart condition, a recent injury or surgery, or back or joint problems, talk to your doctor before you start and tell your teacher. Avoid inversions and strong backbends until a teacher has shown you how. Stop any movement that causes sharp pain, dizziness or numbness.
When a class or retreat helps
A teacher sees what you cannot: a collapsed back, locked knees, a held breath. A few classes early on will save you months of practising a pose wrongly. If you want to learn properly and quickly, a short residential retreat gives you two practices a day with correction, in a setting with nothing else to do. Our 7 Day Himalayan Yoga & Meditation Retreat in Uttarkashi is open to complete beginners, and our beginner's guide to a first yoga retreat explains what to expect.
Read next: Can Beginners Join a 200 Hour Yoga Teacher Training?
