You do not need to be flexible to start yoga. A gentle home practice of ten to fifteen minutes can ease stiffness, improve posture and help you feel calmer. Move slowly, breathe through your nose and never force a stretch.
Before you begin
- Practise on a non-slip mat or rug, away from furniture
- Wear comfortable clothes and practise on a relatively empty stomach
- Use cushions or folded blankets for support
- Stop if anything feels painful, sharp or makes you dizzy
1. Mountain pose
Stand with feet hip-width apart, weight even across both feet. Lengthen through the crown of your head and relax your shoulders. Take five slow breaths. It looks simple, but it teaches posture and balance.
2. Cat–cow
On hands and knees, inhale as you gently drop the belly and lift the chest (cow), exhale as you round the spine and tuck the chin (cat). Repeat six to eight times to warm up the spine.
3. Child’s pose
From hands and knees, bring your big toes together, widen your knees and sit your hips back towards your heels. Rest your forehead on the floor or a cushion. Breathe into your back for five to ten breaths.
4. Downward-facing dog
From hands and knees, tuck your toes and lift your hips up and back, forming an upside-down V. Keep knees bent as much as you need. Hold for three to five breaths.
5. Low lunge
Step one foot forward between your hands and lower the back knee onto a cushion. Lift your chest and feel a gentle stretch at the front of the back hip. Five breaths each side.
6. Seated forward fold
Sit with legs extended and knees softly bent. Lengthen your spine as you inhale, then fold forward from the hips as you exhale, resting hands wherever they reach.
7. Supported bridge
Lie on your back, knees bent, feet flat. Lift your hips and slide a firm cushion or block under your lower back. Rest here for a minute, breathing slowly.
8. Relaxation pose
Lie on your back with arms by your sides and palms facing up. Close your eyes and let your body feel heavy for three to five minutes. This final rest helps the body absorb the practice.
Putting it together
Practise the poses in order, adding a few rounds of slow belly breathing at the start and end. Aim for three to five sessions a week. Over time, you will notice more ease in everyday movement.
If you would like personal guidance and modifications, our yoga and breathwork sessions are designed for beginners. Please speak to your doctor before starting if you have an injury, recent surgery, high blood pressure or are pregnant.
This article is for general wellbeing education and is not medical advice. Please speak to your doctor before making changes if you have a health condition, are pregnant or take regular medication.