Choose a quiet, comfortable space and a non-slip mat
Wear comfortable clothing that allows movement
Start with gentle warm-up movements (neck rolls, shoulder circles, ankle circles)
Begin with basic poses such as Mountain (standing), Cat-Cow (on hands and knees), Child’s Pose, and Downward-Facing Dog (as comfortable)
Use slow, steady breathing through the nose
Hold each pose for a comfortable duration (start with 20–45 seconds)
Move into and out of poses slowly and with control
Keep alignment in mind (lengthen the spine, relax the shoulders, avoid forcing joints)
Focus on form over depth in any stretch
Stay within a pain-free range; stop or back off if sharp or worsening pain occurs
Practice 3–5 days per week for beginners, starting with 10–20 minutes per session
Consider a guided class or beginner video to learn proper cues
Drink water before and after practice; eat lightly beforehand if needed
End with a short relaxation such as Child’s Pose or Savasana (lying down) for 1–3 minutes
Adjust poses using props (blocks, straps, folded blankets) as needed
Modify for limitations (bent knees in forward bends, seated options for tight hips)
Consult a healthcare professional before starting yoga if pregnant, injured, or managing a medical condition
Gradually add more poses and longer holds as strength and flexibility improve