What you need

0 / 8 done

Basic gear

Yoga matoptional1 · A towel on a carpet works for the first days. A mat 4 to 6 mm thick is good for beginners.
View on Amazon
$15-40
Yoga blocksoptional2 · Help you reach the floor and stay safe in poses. A stack of books can replace them at first.
View on Amazon
$10-20
Yoga strapoptional1 · Helps with tight hamstrings and shoulders. A belt or towel works too.
View on Amazon
$6-12
Blanket or bolsteroptional1 · A blanket from home is enough for sitting and relaxing.
View on Amazon
$0-35

Clothing

Stretchy comfortable clothes1-2 outfits · Use clothes you already own, like shorts and a t-shirt. Nothing too loose or too tight.
View on Amazon
$0-40

Classes and learning

Free online videos1 · YouTube has plenty of free beginner classes.
$0
Studio drop-in class or intro offeroptional1-4 classes · Many studios offer a free first class or a cheap intro month. Community classes in parks, libraries, gyms and colleges are often free or $5 to $10. Under 18 usually needs parent consent.
$0-100
Yoga app subscriptionoptional1 · Only if you want guided programs. Try free trials first.
$0-15 per month

02

Certificates and registration

No certificate needed

No certificate needed to practice yoga

You do not need any license to practice yoga in the United States. A certificate is only needed if you want to teach. The standard teacher training is a 200-hour RYT course (Registered Yoga Teacher) from a school registered with Yoga Alliance. This is optional and only worth it after you have practiced for a year or more.

Practice regularly for at least 6 to 12 months
Take classes with different teachers and styles
If you want to teach, find a Yoga Alliance registered school (RYS 200) at yogaalliance.org
Complete the 200-hour training and register as an RYT

Can I start right away? Put a towel on the floor, open YouTube and search 'Yoga With Adriene yoga for beginners'. Do the first video today for 20 minutes, and stop if anything hurts.

03

What you need to know

6

Which style to choose

Hatha and Yoga Basics classes are slow and perfect for beginners. Vinyasa is flowing and more active. Yin is slow and deep stretching. Restorative is very relaxing. Avoid hot yoga and Ashtanga at the very start.

First poses to learn

Start with Mountain, Downward Dog, Child's Pose, Cat-Cow, Warrior I and II, Forward Fold, Cobra and Corpse Pose. Learn them slowly and focus on alignment instead of depth.

Breathing

Breathe through your nose, slow and steady. If you cannot breathe calmly, you are pushing too hard. Try simple belly breathing: inhale for 4 counts, exhale for 6 counts.

Safety

Stretching should feel like gentle tension, never sharp pain. Bend your knees if your back or hamstrings are tight. Do not force your knees, neck or lower back. See a doctor first if you have an injury, high blood pressure, are pregnant, or have a chronic condition. Stop and get medical advice if you feel pain, dizziness or numbness.

Building a habit

Start with 10 to 20 minutes, 3 times a week. Pick fixed days and a set time. Consistency matters more than long sessions. Do not compare yourself to others. Flexibility is a result of yoga, not a requirement.

Class etiquette

Arrive 10 minutes early, tell the teacher you are new and about any injuries, and put your phone away. Studios usually provide mats for rent. You can always rest in Child's Pose.

04

Where to learn it

5

YouTubeYoga With AdrieneFree beginner series like 'Yoga for Beginners' and 30 Days of Yoga.

WebseiteYoga JournalPose guides, sequences and beginner articles.

BuchLight on Yoga by B.K.S. IyengarClassic reference with detailed poses. Better after a few months.Book on Amazon

Kurs vor OrtLocal community classes and YMCAAffordable beginner classes in many cities. Check your library, gym, or college too.Browse online courses

Online-KursAlo Moves or GloPaid platforms with structured beginner programs and free trials.Browse online courses

05

Key websites and creators

7

Websites

yogaalliance.orgYoga AllianceOfficial registry for teacher trainings and teachers in the US.Visit

yogajournal.comYoga JournalPose library, sequences and articles for beginners.Visit

ymca.orgYMCAFind affordable yoga classes near you.Visit

nccih.nih.govNCCIH YogaGovernment health information on yoga safety and benefits.Visit

Creators and channels

YouTubeYoga With AdrieneFriendly free classes for all levels, great for beginners.Visit

YouTubeSean Vigue FitnessFree yoga and stretching classes for different goals.Visit

YouTubeBreathe and FlowBeginner-friendly flows and short routines.Visit

Recommended by the AI, not paid. Please check them yourself.

Are you a creator or do you run a related website? Get featured here

06

Step by step

0 / 6

Check your healthIf you have injuries or health conditions, ask your doctor. Under 18, tell a parent or guardian.
1 day
Done
Set up a spaceClear a space about 6 by 3 feet. Use a mat or towel and wear comfy clothes.
10 minutes
Done
Do a first free videoTry a 20 to 30 minute beginner class on YouTube. Go slowly.
30 minutes
Done
Plan 3 sessions a weekPick fixed days and times and add them to your calendar.
10 minutes
Done
Try a live classAfter 2 to 4 weeks, join a beginner class to get feedback from a teacher.
1 hour
Done
Buy gear only when neededGet a mat first. Add blocks and a strap if you feel they help.
ongoing
Done

07

Your timeline

5

What to do when, from the first week to the first year.

Week 1
- Do 3 short beginner sessions of 15 to 20 minutes
- Learn Mountain, Child's Pose and Downward Dog
- Get a mat if you like it
Weeks 2 to 4
- Practice 3 times a week
- Try a free or intro class at a studio or community center
- Learn Cat-Cow, Warrior poses and Cobra
Months 2 to 3
- Increase sessions to 30 to 45 minutes
- Try different styles like Hatha, Vinyasa and Yin
- Add blocks and a strap if needed
Months 4 to 6
- Choose a regular studio or online program
- Work on balance poses and simple sun salutations
- Add a short breathing or meditation practice
Months 7 to 12
- Practice 4 to 5 times a week
- Try a workshop or weekend retreat
- Think about a 200-hour teacher training if you want to teach

Downloads a calendar file with one reminder per phase, starting today (Google, Apple, Outlook).

08

Product reviews

0

Experiences from signed-in users. We do not verify whether the product was purchased.

Guide: Start yoga