Ready-made practice

Beginner Yoga Routine

A simple 15-minute practice using poses from the LearnYoga.net library.

Move at a comfortable pace and use the individual pose guides whenever you need setup, modification or safety details. The suggested timing is flexible. Pause, shorten or skip a pose when that serves your practice better.

Your sequence

1. Step 1 of 8Easy Pose

   112 sec

   Easy Pose is a simple cross-legged seat used for breathing, meditation and quiet pauses in practice. The shape is straightforward, but it is usually more comfortable when the pelvis is slightly elevated and the knees are allowed to settle in their own range.

   Transition: Move comfortably into the next pose.

2. Step 2 of 8Cat Pose

   112 sec

   Cat Pose is a simple spinal rounding done from hands and knees. It is often used with Cow Pose to warm the back, wake up the abdominal wall and help you feel the movement of the spine more clearly.

   Transition: Move comfortably into the next pose.

3. Step 3 of 8Cow Pose

   112 sec

   Cow Pose is a gentle spinal extension from hands and knees. It can help you explore chest opening, shoulder position and the feeling of the front body lengthening without forcing a deep backbend.

   Transition: Move comfortably into the next pose.

4. Step 4 of 8Child's Pose

   112 sec

   Child's Pose is a simple kneeling rest with the hips moving back toward the heels and the torso folding forward. It is often used between stronger poses, but it can also be a practice on its own when you want a quieter shape.

   Transition: Move comfortably into the next pose.

5. Step 5 of 8Downward-Facing Dog

   112 sec

   Downward-Facing Dog is a whole-body pose that asks the hands to press, the hips to lift and the spine to lengthen. It does not need straight legs or heels on the floor to be useful.

   Transition: Move comfortably into the next pose.

6. Step 6 of 8Low Lunge

   112 sec

   Low Lunge is a simple kneeling lunge that opens the front of the back hip while asking the front leg to steady the shape. It is often used to prepare for standing poses, lunges and backbends.

   Transition: Move comfortably into the next pose.

7. Step 7 of 8Mountain Pose

   112 sec

   Mountain Pose is a simple standing shape that teaches how to organise your weight, legs, pelvis and spine with attention. It often looks easy from the outside, but small changes in the feet and ribs can make the whole pose feel steadier and lighter.

   Transition: Move comfortably into the next pose.

8. Step 8 of 8Corpse Pose

   112 sec

   Corpse Pose is a quiet resting position done lying on your back. It gives your practice a clear ending and lets the body settle after effort without asking for a big stretch or shape.

   Transition: Move comfortably into the next pose.

Adjusting the routine

You do not need to complete every pose exactly as listed. Open a pose guide when you need a modification, prop option, contraindication note or a clearer explanation of the setup. If one pose is not suitable today, use a related easier option where the relationship data provides one, or skip it and continue when the next transition makes sense.

Easier related options found in this sequence

Constructive Rest PoseChild's PoseThunderbolt PoseSupported Child's PoseExtended Puppy PoseKneeling Crescent Pose

For a wider view, use the Pose Progression Explorer or build a different practice around your available time and goal.