Start yoga gently with a simple five-pose sequence designed to help complete beginners practise movement, balance and comfortable breathing at home.
Updated October 2026 · Lifestyle Hub Today
The sequence at a glance
Move from Mountain Pose to Cat–Cow, Downward-Facing Dog, Warrior I on both sides and Child’s Pose. Take your time and use the beginner modifications whenever they feel more comfortable.
See the 5 Poses →A Gentle Place to Begin
You do not need to be flexible, experienced or naturally balanced to begin yoga. A short sequence with a few repeatable poses can be much easier to learn than trying to follow a long class straight away.
This beginner routine combines standing, kneeling and resting positions and should take roughly 10–15 minutes.
If you are beginning a wider exercise routine, start with the Beginner Workout Plan .
Your Beginner Yoga Sequence at a Glance
Follow the poses from left to right on larger screens or from top to bottom on mobile. Complete Warrior I on both sides before moving into Child’s Pose.
Before You Begin
Wear comfortable clothing and practise on a stable, non-slip surface. Move gradually and breathe normally rather than forcing yourself into a position.
- Use a wall or sturdy chair if balance feels uncertain.
- Bend your knees when straight legs feel too restrictive.
- Use cushions, blocks or a folded blanket for support.
- Do not force a joint into a position to copy someone else's pose.
- Pause whenever you need to.
Five Easy Yoga Poses for Beginners
Move slowly through each pose. One slow breath means one comfortable inhale followed by one unforced exhale.
Mountain Pose — Tadasana
A steady standing pose for posture, balance and breath awareness.
- Stand near the front of your mat with your feet together or comfortably hip-width apart.
- Spread your toes and distribute your weight evenly across both feet.
- Keep your knees soft rather than locked.
- Lengthen gently through your spine and relax your shoulders.
- Look ahead and take five comfortable breaths.
Beginner modification: Stand with your feet slightly wider or practise beside a wall or sturdy chair.
Common mistake: Avoid lifting your chest so strongly that your lower back arches.
Cat–Cow Pose — Marjaryasana–Bitilasana
A slow movement through the spine coordinated with breathing.
- Lower onto your hands and knees.
- Position your wrists roughly beneath your shoulders and knees beneath your hips.
- As you inhale, gently lift your chest and tailbone into Cow.
- As you exhale, round your back into Cat.
- Repeat for five slow rounds.
Beginner modification: Place a folded blanket under your knees or practise seated Cat–Cow in a chair.
Common mistake: Avoid throwing your head backwards during Cow Pose.
Downward-Facing Dog — Adho Mukha Svanasana
A whole-body pose involving the shoulders, trunk and back of the legs.
- Return to hands and knees and spread your fingers comfortably.
- Tuck your toes and lift your knees and hips up and back.
- Keep a generous bend in your knees if needed.
- Allow your heels to remain lifted.
- Stay for three to five steady breaths.
Beginner modification: Bend both knees or practise Puppy Pose with your knees on the mat.
Common mistake: Do not sacrifice a comfortable spine simply to straighten your legs.
Warrior I — Virabhadrasana I
A standing pose that challenges leg strength, balance and posture.
- Step your right foot forwards from Downward-Facing Dog.
- Turn your left heel down and angle the back foot slightly outwards.
- Keep enough width between your feet to feel stable.
- Bend your front knee through a comfortable range.
- Lift your torso and keep your hands on your hips or raise your arms comfortably.
- Take three breaths, then repeat on the other side.
Beginner modification: Shorten or widen the stance and use a sturdy chair for balance.
Common mistake: Do not force both hips perfectly forwards if it makes the position unstable.
Child’s Pose — Balasana
A quieter position to finish the sequence and let your breathing settle.
- Return carefully to your hands and knees.
- Move your knees together or comfortably apart.
- Move your hips towards your heels only as far as feels comfortable.
- Extend your arms forwards or rest them beside you.
- Remain for five to ten relaxed breaths.
Beginner modification: Support your forehead or torso with a cushion or folded blanket.
Common mistake: If this creates knee, hip or ankle pain, choose another comfortable resting position.
Your Complete 10–15-Minute Beginner Yoga Routine
| Order | Pose | Time | Breathing focus |
|---|---|---|---|
| 1 | Mountain Pose | 5 breaths | Stand comfortably and let your shoulders soften. |
| 2 | Cat–Cow | 5 rounds | Inhale into Cow and exhale into Cat. |
| 3 | Downward-Facing Dog | 3–5 breaths | Keep breathing steadily and bend your knees when needed. |
| 4 | Warrior I | 3 breaths each side | Avoid holding your breath while balancing. |
| 5 | Child’s Pose | 5–10 breaths | Let your breathing become quiet and relaxed. |
Beginner Yoga Modifications
How Often Should Beginners Practise Yoga?
Two or three short sessions a week can be a sensible starting point. You do not need to practise every day.
Once the routine feels familiar, you can add another session, extend selected poses slightly or explore another beginner sequence.
How Yoga Fits into Your Beginner Fitness Plan
Yoga can complement your other activity rather than replacing everything else. A balanced beginner week might combine strength training, walking or other aerobic activity, yoga and suitable recovery.
| Day | Activity | Focus |
|---|---|---|
| Monday | Beginner strength workout | Strength |
| Tuesday | Walking or comfortable cardio | Aerobic fitness |
| Wednesday | Beginner yoga sequence | Gentler movement |
| Thursday | Strength workout | Strength |
| Friday | Rest | Recovery |
| Weekend | Walking, cycling, yoga or another enjoyable activity | General movement |
For a complete starting structure, use the Beginner Workout Plan .
To build strength more deliberately, continue with Strength Training for Beginners .
Can Yoga Be Part of a Recovery Day?
Gentle yoga may feel appropriate on a lighter day when the movements are comfortable. It should not be used to force sore or painful areas into deeper stretches.
Plan recovery around the rest of your week
Use the free Post-Workout Recovery Planner to organise rest, meals, fluids, soreness and your next session.
Open the Recovery Planner →For more detail, see the Post-Workout Recovery Guide .
Beginner Yoga Mistakes to Avoid
- Trying to copy the deepest version of a pose. Work within your current range.
- Forcing flexibility. Reaching the floor is not the goal.
- Holding your breath. Reduce the difficulty if normal breathing becomes difficult.
- Ignoring wrist or knee pain. Modify or leave out the movement.
- Moving too quickly. Give yourself time between poses.
- Thinking modifications are failure. They are a normal part of practice.
- Doing too much too soon. Ten minutes is enough to start.
Not sure which workout style suits you?
Use the Lifestyle Hub Today Fitness Quiz to find a general starting direction based on your current level, goal and available time.
Take the Fitness Quiz →Beginner Yoga FAQs
What is a good yoga sequence for complete beginners?
Mountain Pose, Cat–Cow, Downward-Facing Dog, Warrior I and Child’s Pose provide a simple introduction to standing, kneeling and resting yoga positions.
How long should a beginner yoga session last?
Around 10–15 minutes is enough for a first session.
Do I need to be flexible before starting yoga?
No. Use bent knees, props and smaller ranges of movement to adapt the poses to your current mobility.
How often should a beginner do yoga?
Two or three short sessions per week can be a practical starting point.
Can I practise yoga at home?
Yes. A stable non-slip surface and enough room to move are usually sufficient.
What if Downward-Facing Dog hurts my wrists?
Come out of the pose rather than pushing through pain. Return to hands and knees or use another suitable modification.
Lifestyle Hub Today creates practical lifestyle guides and free tools primarily for readers in Ireland and the UK. Our Fitness & Health content focuses on realistic routines, gradual progress and approachable movement.
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