Yoga is an ancient Indian practice that combines posture, breathing and attention. Today millions of people around the world use it as a gentle way to move, stretch and unwind. If you are new, you do not need to be flexible or own special equipment. This short routine walks you through nine basic poses, with clear steps and safety notes, in about 20 to 25 minutes. It is general wellness information, not medical advice.
Before you begin
- Practise on a non-slip mat or a firm carpet, in comfortable clothes.
- Choose an empty stomach or wait two to three hours after a heavy meal.
- Move slowly and breathe through your nose. Stop if anything hurts; mild stretch is fine, sharp pain is not.
- Do not compare yourself with others. Your range will grow with time.
- Consult a doctor first if you are pregnant, have a heart condition, high blood pressure, back, neck or joint problems, or any other health condition, or are recovering from surgery.
The nine-pose beginner routine
1. Mountain pose (Tadasana)
Stand with feet hip-width apart, arms by your sides. Spread your toes, lengthen your spine and let your shoulders relax. Breathe evenly for five to eight breaths. This pose builds awareness of your posture.
2. Cat-cow (Marjaryasana-Bitilasana)
Come onto hands and knees, wrists under shoulders, knees under hips. Inhale, lower the belly and lift the chest gently (cow). Exhale, round the back and tuck the chin (cat). Repeat eight to ten slow rounds. Keep movements small if your wrists or knees are sensitive; a folded blanket under the knees helps.
3. Child’s pose (Balasana)
From hands and knees, sit your hips back toward your heels and rest your forehead on the mat, arms forward or beside you. Stay for five to ten breaths. If your hips do not reach your heels, place a cushion between them. Skip this if you have a knee injury.
4. Downward-facing dog (Adho Mukha Svanasana)
From hands and knees, tuck your toes and lift your hips up and back, forming an upside-down V. Keep knees bent if your hamstrings feel tight. Hold for three to five breaths and lower down. Avoid long holds if you have high blood pressure or wrist pain.
5. Low lunge (Anjaneyasana)
Step your right foot forward between your hands, lower the back knee to the mat and lift your torso. Keep the front knee over the ankle. Hold five breaths, then switch sides. Pad the back knee with a blanket.
6. Seated forward bend (Paschimottanasana)
Sit with legs extended. Inhale to lengthen the spine, then exhale and fold forward from the hips. Hold your shins or ankles, not your toes if that rounds your back. Bend your knees as much as you need. Stay for five to eight breaths.
7. Bridge pose (Setu Bandhasana)
Lie on your back, knees bent, feet flat and hip-width apart. Press into your feet and lift your hips. Keep your neck relaxed and look at the ceiling. Hold for four to six breaths and lower slowly. Avoid turning your head while lifted.
8. Supine twist (Supta Matsyendrasana)
Lying on your back, hug your knees in, then let both drop to one side while your shoulders stay grounded. Look the opposite way if comfortable. Stay for five to eight breaths each side. This is a gentle way to release the back after the earlier poses.
9. Relaxation pose (Savasana)
Lie flat, arms a little away from the body, palms up and eyes closed. Let the breath settle on its own and stay for three to five minutes. Cover yourself with a light blanket if you feel cool. Come out slowly by rolling to one side before sitting up.
Building a habit
Three or four short sessions a week are enough to start. Gradually hold poses a little longer, and consider joining a beginner class with a qualified teacher who can check your form. Yoga is best seen as a complement to a balanced lifestyle, not as a treatment for any illness. Many practitioners also enjoy ending a session with a calm “namaste”; learn what it means in our namaste guide, and read about the traditional wellness system behind yoga in Ayurveda basics.
Frequently asked questions
How often should a beginner practise yoga?
Two to four times a week is a comfortable start. Short regular sessions usually beat occasional long ones.
What time of day is best?
Whenever suits you. Morning practice is traditional, but evening sessions can help you unwind.
Do I need to be flexible?
No. Flexibility develops gradually, and props such as blocks, straps and cushions help at every level.
Can yoga cure a disease?
No. Yoga is a general wellness practice and should not replace medical care. Talk to your doctor about how it may fit your health plan.
Is yoga safe during pregnancy?
Some gentle forms are used, but you should always get your doctor’s approval and learn from a teacher trained in prenatal yoga.
Related reading: English section | Ayurveda basics | Indian spices guide
Disclaimer: This article is for general information only and is not medical advice. Please consult a qualified doctor before starting any exercise programme, especially if you have a health condition.
