Yoga for Beginners | How to Start, First Poses & Tips in India

Start with a beginner-friendly class (Hatha or a class labelled for beginners). Wear comfortable clothes, use a non-slip mat, and focus on breath and alignment rather than perfection. A teacher will guide you through basic poses and breathing so you learn safely. Arrive a few minutes early, tell the teacher you are new, and go at your own pace—you can rest in Child's pose anytime. Your first few sessions may feel unfamiliar; that is normal. Consistency matters more than doing everything perfectly, so aim for 2–3 sessions per week and build from there. Booking a class in Bengaluru or online gives you personalised guidance from the start.

Hatha yoga is often best for beginners—slower pace and clear alignment. Beginner Vinyasa or gentle flow classes also work. Avoid advanced or Power yoga until you have a base. In Hatha, poses are held for several breaths so you can learn names and alignment without rushing. Gentle flow introduces linking breath and movement at a manageable pace. Once you are comfortable with basic poses and breathing (often after a few weeks or months), you can try more vigorous styles. See our Yoga types page to compare styles and our Hatha guide for more detail on what to expect in class.

No. Yoga improves flexibility over time; beginners often feel stiff, and that is normal. A good teacher will offer modifications such as bent knees in forward folds, blocks under the hands, or cushions for support. The goal is to practise within your current range while gradually increasing mobility—not to look like the person next to you. Many people start with limited flexibility and still build strength, balance, and confidence. Honour your body and avoid forcing; flexibility will develop with consistent, patient practice.

You need a non-slip mat, comfortable clothes that allow movement, and no special shoes (yoga is done barefoot). Water and a towel are optional; some studios provide mats, but having your own is hygienic and ensures good grip. Wear fitted or stretchy clothing so it does not slip over your head in inversions or get in the way during poses. Remove jewellery that might catch or distract. You do not need expensive gear—a basic mat and comfortable outfit are enough to start. Check with the studio or teacher if they provide props like blocks or straps.

20–30 minutes is enough to start; increase as you feel ready, and remember that consistency (e.g. 3 times per week) matters more than length. Short sessions help you build habit without overwhelm and reduce the risk of soreness or fatigue. As your body adapts, you can extend to 45–60 minutes if you like. Many beginners find that 2–3 half-hour sessions per week yield better progress than one long, rare session. The key is to show up regularly and focus on breath and alignment rather than duration.

You can start at home with online videos, but a class helps with alignment and safety; consider booking a class to learn the basics, then practise at home. A teacher can see your posture, suggest modifications, and answer questions in real time, which reduces the risk of injury and bad habits. Once you know a short sequence (e.g. Surya Namaskar or a few standing poses), you can practise at home using videos or memory. Many people mix weekly classes with home practice. If you start at home, choose beginner-friendly content and avoid pushing into pain.

Mountain, Cat-Cow, Child's pose, and gentle Downward Dog (with bent knees) are among the easiest; a teacher can show modifications for any pose. Mountain builds standing awareness; Cat-Cow warms the spine; Child's pose offers rest and a mild back stretch; Downward Dog stretches the whole body (bend the knees if the hamstrings are tight). These appear in most beginner and Hatha classes and in Surya Namaskar. You can practise them at home once you have learned the basics. No pose is mandatory—use props and variations as needed.

Mild muscle soreness is common after your first few classes; sharp pain is not—if you feel sharp pain, stop and tell the teacher. Soreness in the muscles (e.g. arms, core, legs) usually eases within a day or two and is a sign that the body is adapting. Rest and hydrate after class, and do not push through pain. If soreness persists or you notice joint or nerve symptoms (numbness, shooting pain), get it checked. Ease into your next session and use modifications; the teacher can help you adjust so you build strength without injury.

Try Vinyasa or Power after you are comfortable with basic poses and breath; many people start with Hatha or beginners' classes for a few weeks or months first. You should be able to do a few rounds of Surya Namaskar, hold Plank briefly, and understand breath-linked movement before jumping into fast flow or Power. Even then, choose "all levels" or "beginner Vinyasa" before advanced options. There is no fixed timeline—some are ready in a month, others prefer to stay with gentle practice longer. Listen to your body and progress when you feel confident and strong enough.

Use modifications (e.g. bent knees, blocks); the teacher will offer options, and no pose is mandatory—honour your body. Every pose has variations: if you cannot touch the floor, use blocks; if full Plank is too much, lower the knees; if a pose causes pain, skip it or ask for an alternative. Yoga is not about performing a perfect shape but about breathing, awareness, and gradual progress. Let the teacher know if you have injuries or limitations so they can suggest safe options. You belong in the room exactly as you are.

Look for classes labelled 'beginners' or 'all levels'; Hatha and gentle flow are good choices. Book a class with a qualified teacher for personalised guidance. Read the class description to confirm it is suitable for new students, and call or message the studio if you are unsure. Mention that you are a beginner when you arrive so the teacher can offer extra cues and modifications. In Bengaluru or online, you can book a session with us for one-on-one or small-group instruction tailored to your goals and any limitations you have.