Programs › 7-Day Yoga for Beginners
Free · 7 daysAny time · 4–19 min7-Day Yoga for Beginners
A gentle first week of yoga. Each day is one short practice, from 4 to 19 minutes, that builds the basics: breath, spine, hips and a first full class.
Start the program, free
We’ll email you Day 1 right after you confirm, then one short email a day. Unsubscribe any time.
Prefer not to use email? Start Day 1 now. No signup needed.
What you’ll do
About 79 minutes total across 7 days. Comfortable clothes and a little floor space. No props, no experience, no flexibility needed.
- 1A gentle start11 min · 10 min Gentle Morning Yoga for Beginners (NO PROPS)
- 2Sun salutations11 min · 10 Min Morning Sun Salutations | Beginner Friendly Yoga Flow
- 3Downward-facing dog4 min · How to do Downward Facing Dog | Yoga for Beginners Pose Tutorial
- 4Cat-cow for your spine10 min · How To Do Marjariasana Bitilasana (Cat-Cow Pose) | Yoga With Archana A
- 5Loosen up11 min · Stress Buster | 10-Minute Yoga for Instant Stress Relief
- 6Open your hips13 min · Hip Mobility - Open Your Hips - 13 Min Yoga Practice
- 7Your first full class19 min · Hatha Yoga | Traditional Yoga Practice | Full Body Class (All Levels)
Questions
Is this really free?
Yes. The program, the videos and the daily emails are free. yoga.org is run by a nonprofit and funded by donations.
How do the emails work?
After you confirm your email, we send Day 1 right away and one email a day after that. Each email links to that day's practice. You can unsubscribe with one click at any time.
What if I miss a day?
Nothing breaks. Each day's page stays available, so you can pick up where you left off at your own pace.
Do I need experience or equipment?
No experience is needed. Comfortable clothes and a little floor space. No props, no experience, no flexibility needed.