Guided Yoga Routine for First-Time Yogis

Welcome to your friendly, step-by-step Guided Yoga Routine for First-Time Yogis. Breathe, soften your shoulders, and let this simple path lead you toward calm strength. New here? Ask questions, share your goals, and subscribe for more beginner-friendly sequences.

Start with Intention and Breath

Choose an intention that feels real, like “I will move with kindness” or “I will listen to my body.” Keep it close as you practice, letting it guide every inhale, every movement, and every moment of pause.

Start with Intention and Breath

Place one hand on your belly and one on your heart. Inhale slowly through your nose, allowing your belly to expand. Exhale gently, lengthening the breath. Feel the nervous system soften, your focus settle, and your posture naturally rebalance.

Gentle Warm-Up to Wake the Body

Circle your shoulders back and down, slowly and deliberately. Release your neck with tiny nods and shakes. Rotate wrists both directions, breathing steadily. These small motions build confidence and comfort before larger poses ask for more.

Stand with feet hip-width, weight spread evenly across heels and balls of the feet. Soften knees, lengthen through the crown, and broaden your collarbones. Let palms face forward, steady your gaze, and feel grounded, tall, and quietly powerful.

Foundational Standing Poses for Confidence

Step wide, turn your front toes forward and your back foot slightly in. Bend the front knee over the ankle. Reach arms long. Relax your jaw. Let your breath fuel strength, and keep your spine tall and calm.

Foundational Standing Poses for Confidence

Seated Stretches for Ease and Mobility

Sit tall with legs extended and feet flexed. Press hands beside hips, lengthening your spine. If your back rounds, bend your knees or sit on a cushion. Feel tall without strain, and let breath keep the chest buoyant.

Seated Stretches for Ease and Mobility

Bring soles of feet together, knees wide. Hold ankles or shins. Inhale to sit tall; exhale to ease forward without collapsing. Imagine the spine like a growing tree, long and alive. Let the hips soften one patient breath at a time.

Lie on your back, knees over hips, arms up. Exhale to lower opposite arm and leg without arching your back. Inhale to return. Move slowly, feeling your belly hug inward and your spine anchored to the mat.

Core and Stability, Without Strain

Cool Down and Rest: The Art of Savasana

Hug your knees and let them fall to one side. Extend arms like wings, turn your gaze opposite your knees, and breathe. Twists wring out tension, restoring softness along the spine and a refreshed, balanced mood.

Cool Down and Rest: The Art of Savasana

Loop a strap around one foot and extend the leg gently. Keep the other knee bent if your lower back prefers. Lengthen through your heel, soften your jaw, and let each exhale invite more effortless space.

Your First 20-Minute Guided Flow

Begin seated, set your intention, and breathe diaphragmatically. Move through neck and shoulder circles, wrist rolls, and cat-cow. Notice warmth growing and tension fading, all at a pace that feels kind and sustainable for you.

Your First 20-Minute Guided Flow

Practice Mountain, Warrior II, and Tree. Hold each for three to five breaths, repeating once. Keep your jaw relaxed, shoulders soft, and gaze steady. Celebrate small wins: a steadier stance, a smoother inhale, a clearer focus.