A Human Web
Join

Yoga flows

Gentle yoga for beginners

Built like the classes used in trials of older adults: a warm-up, the main poses, then rest and breathing. There are no headstands and no deep forward folds. Keep a wall or chair nearby for the balance poses, put a cushion wherever the floor feels hard, and stay well short of pain. Two or three times a week is a good start.

25 minBeginner14 movesNo equipmentHip flexors · Back · Abs · Shoulders · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Arrive and breathe

  1. Easy pose (Sukhasana)1 to 2 min
    Beginner · Hip flexors, Back · 3D demoSit on a folded blanket, or on the edge of a chair if the floor is hard to reachHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)

Warm up

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoIn a comfortable range; make fists if your wrists complainHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Child's Pose (Balasana)30 to 60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, with a cushion under your hipsHarder: Extended puppy pose (Uttana Shishosana)
  3. Low lunge (Anjaneyasana)30 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoHands on your front thigh or on blocks, with the back knee paddedHarder: High lunge (crescent lunge, Ashta Chandrasana)

Standing

  1. Mountain Pose (Tadasana)5 slow breaths
    Beginner · 3D demoFeet hip-width apart, near a wall if you feel unsteadyHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)2 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoA shallow bend, with your hands on your thighs if you likeHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Hip hinge fold5 slow folds
    Beginner · 3D demoHands on your thighs or a chair seat and your back long: the gentle forward foldHarder: Seated forward fold (Paschimottanasana)
  4. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA short stance; rest your hands on your hips if your shoulders tireEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Tree pose (Vrksasana)2 holds of 20 to 30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall; your heel against your ankle is enough to startHarder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Floor

  1. Glute bridge6 to 8 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoBridge pose: lift only as high as your back stays comfortableEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  2. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee keeps the twist gentleHarder: Seated twist, bottom leg straight
  3. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind the thigh; after a hip replacement, only if your surgical team agreesHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Rest

  1. Corpse Pose (Savasana)3 to 4 min
    Beginner · 3D demoKnees over a cushion, or lie on your side

Tips

  • Give it 8 weeks: in a trial of inactive adults averaging 62, three 1-hour classes a week for 8 weeks improved balance, strength, flexibility and mobility.
  • With osteoporosis, keep your back long in the hip hinge, child's pose and twist, and skip deep rounding: a UK consensus advises modifying or avoiding repeated or end-range forward bending.
  • With glaucoma or high blood pressure that isn't under control, come up slowly from the hinge and child's pose, and keep breathing through every hold.
  • Sore wrists: make fists in cat-cow, or come down onto your forearms.
  • In pregnancy, ask your midwife or doctor first. After the first trimester, keep the bridge, twist, figure four and final rest short, propped up or on your side.
  • Yoga improves balance, but it hasn't been shown to prevent falls; to lower your risk of falling, add a strength and balance programme.
  • Stop if anything feels sharp, or if pain, pins and needles or numbness travel down an arm or leg.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesA step

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

20 minBeginner7 movesNo equipment

Questions people ask

How long does the gentle yoga for beginners take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 3 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.