Workout

Yoga With Adriene — Beginner

30 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Free · No signup to try

Beginner Practice

Inspired by Adriene Mishler's world-famous beginner approach on YouTube (16M+ subscribers). Focus on 'finding what feels good' — slow, accessible, breath-centre…

beginner~30 minYoga mat

#yoga#yoga with adriene#beginner#mindful#breath#gentle#YWA

Workouts

ARRIVE & BREATHE

Seated Breath Awareness

sit cross-legged, eyes closed, 3-part breath

Cat-Cow Stretches

10 rounds linked with breath

Thread the Needle (each side)

30 sec each — open thoracic spine

Child's Pose

arms extended, breathe into back body

STANDING SEQUENCE

Tadasana (Mountain Pose)

feel all four corners of feet

Forward Fold

micro-bend knees, release neck

Low Lunge Right (Anjaneyasana)

right foot forward, breathe into hips

Low Lunge Left (Anjaneyasana)

left foot forward

Downward Facing Dog

pedal feet, hold 5–8 breaths

Warrior I Right

breathe into front thigh

Warrior II Right

gaze over front fingers

Reverse Warrior Right

reach back arm to back leg

Warrior I Left

switch sides

Warrior II Left

gaze over front fingers

Reverse Warrior Left

reach back arm to back leg

Goddess Pose (Utkata Konasana)

wide squat, arms in cactus, pulse optional

Standing Forward Fold

sway gently side to side

FLOOR SEQUENCE

Seated Forward Fold (Paschimottanasana)

feet flexed, fold from hips not waist

Bridge Pose (Setu Bandha)

3 times, 15 sec hold each

Happy Baby (Ananda Balasana)

rock side to side gently

Supine Spinal Twist Right

look away from knee

Supine Spinal Twist Left

look away from knee

SAVASANA

Savasana (Corpse Pose)

completely still — no effort at all