Yoga for beginners at home can be as simple as eight slow poses in fifteen minutes on a carpet, with your breath leading and no pose held to the point of strain. You need no experience, no equipment and no flexibility; the stiffness you feel now is the reason to start, not a reason to wait. Below is a gentle routine with an easier version of every pose, three rules for breathing and safety, and what to do next. If you have an injury, a medical condition or are pregnant, check with your doctor first.

What do I need?

A clear patch of floor, a mat or a folded blanket, and clothes you can move in. Bare feet are best. A cushion or folded towel helps for seated poses. That is all.

Three rules before you start

  1. Breathe through your nose, smoothly. If you are holding your breath or gasping, the pose is too much; make it smaller.
  2. Never push into pain. A stretch is fine; sharp, burning or pinching is a stop sign.
  3. Move slowly. Speed is where beginners get hurt. There is no clock.

The NCCIH notes that yoga is generally low risk when practised appropriately, and that people should tell their health provider if they have a medical condition, and not do poses that cause pain.

The routine, about fifteen minutes

1. Easy seat, one minute. Sit cross-legged on a cushion, or on a chair. Close your eyes. Let the breath be slow, with the breath out a little longer than the breath in.

2. Cat and cow, eight breaths. On hands and knees. Breathe in, belly drops, chest lifts. Breathe out, round the back. Move with the breath.

3. Child's pose, six breaths. Sit back toward your heels, arms forward or by your sides, forehead down. Easier: rest your forehead on a pillow.

4. Downward dog, three to five breaths. From hands and knees, lift the hips back and up. Bend the knees as much as you like. Lengthen the spine rather than straightening the legs.

5. Low lunge, five breaths each side. Step one foot between your hands, back knee on the floor. Let the hips sink forward. Rest your hands on the front knee if it is easier.

6. Forward fold, six breaths. Stand, bend the knees and let the upper body hang. Hold opposite elbows. Roll up slowly.

7. Bridge, five breaths, twice. Lie on your back, knees bent. Press your feet down and lift the hips. Lower slowly on the breath out.

8. Rest on your back, two minutes. Legs out, arms by your sides. Let the floor hold you. Breathe normally.

How often should I practise?

Two or three times a week is a good start; every day is fine if it stays gentle. Short and regular beats long and rare. If fifteen minutes is too much, do the first four poses and the rest.

What if I'm stiff, or my body is not "yoga-shaped"?

Everyone starts somewhere. Use blocks, cushions and bent knees. Nothing about your body needs to change before you begin. For more on what to avoid and who should check first, see the NCCIH guidance.

Where CalmSpace.ai fits

CalmSpace.ai is a calm app for iPhone, Apple Watch and the web with Bliss, a voice companion who remembers you. It has gentle yoga sessions that Bliss guides in her voice, with a picture of each pose, so you can follow with your eyes closed and glance when you need to. You can try it free. The yoga page has a five-minute morning and a seven-minute evening sequence.

More: core yoga at home, yoga breathing for beginners, and yoga studio or yoga at home?.

FAQ

Is yoga good for beginners?

Yes, as long as you start gently and listen to your body.

How long until I feel a difference?

Many people feel looser and calmer after the first session. Strength and flexibility build over weeks.

Can I do this before bed?

Yes. Skip the standing poses and finish with the bridge and the rest.

CalmSpace.ai is a wellness app, not a medical service, and Bliss is not a therapist. If you are in crisis, contact the crisis line for your country; in the United States, call or text 988.