Your First 20 Minutes on the Mat: A Beginner's Sequence
Nine easy steps, from settling your breath to final relaxation, for anyone starting yoga with no experience.
Starting yoga can feel confusing. There are thousands of poses and videos, and it's hard to know where to begin. This simple routine covers the basics safely in about 20 minutes. It's the kind of sequence I often use with complete beginners.
What you need
- A yoga mat or a folded blanket on a non-slip floor
- Comfortable clothes that let you move
- An empty stomach, or two to three hours after a meal
The routine
1. Easy sitting and breathing (3 minutes)
Sit cross-legged (Sukhasana) on a cushion. Close your eyes and breathe slowly through your nose, letting your belly expand on each breath in.
2. Gentle warm-up (3 minutes)
Slow neck turns, shoulder rolls, wrist circles and ankle rotations. Move gently and never force.
3. Mountain pose, Tadasana (1 minute)
Stand tall with feet together or hip-width apart, weight even, shoulders relaxed. Breathe steadily and feel your posture.
4. Tree pose, Vrikshasana (2 minutes)
Place one foot on the inside of the opposite calf or thigh, never on the knee. Use a wall for support. Hold for 5 breaths each side.
5. Triangle pose, Trikonasana (2 minutes)
With legs wide, reach sideways and rest your hand on your shin, keeping both sides of your waist long. Hold for 4 to 5 breaths each side.
6. Low cobra, Bhujangasana (2 minutes)
Lie on your stomach and lift your chest a little using your back muscles, with hands lightly supporting. Repeat 3 times.
7. Child's pose, Balasana (1 minute)
Sit back on your heels and rest forward. Breathe into your back.
8. Bridge pose, Setu Bandhasana (2 minutes)
On your back with knees bent, lift your hips slowly and lower down. Repeat 5 to 6 times.
9. Relaxation, Shavasana (4 minutes)
Lie flat, arms by your sides, and let your whole body relax. Don't skip this; it's where the body absorbs the practice.
How to stay consistent
- Start with three days a week, then increase
- Practise at the same time each day
- Keep a simple calendar and tick off each session
- Notice small wins: better sleep, less stiffness, a calmer mood
Common beginner mistakes
- Holding your breath during poses
- Comparing yourself to flexible people in videos
- Going too deep, too soon
- Skipping warm-up and relaxation
Once you're comfortable with this routine, a personal teacher can check your alignment and build the next stage around your goals.
Want a routine made just for you?
Book a free one-to-one trial class with Jyoti, live online or at your home. She'll understand your health and goals, then guide you personally.
About Jyoti Chaurasia
Jyoti is a certified yoga instructor from the University of Lucknow with more than 15 years of teaching experience. She offers one-to-one yoga, live online and at home, for fitness, therapeutic needs, women's health, pregnancy and postnatal recovery.
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