If you’re new to yoga, you might be surprised by its wide-ranging benefits. Yoga incorporates mindful movements that often flow into one another, helping you build stability, strength, flexibility and coordination.
Moving mindfully enables you to synchronize breath and movement, helping to reduce stress and offering space to turn your focus inward.
Laura Childs, a yoga instructor and founder of Sāmya Studios, explains that anyone can enjoy the practice and benefits of yoga. "The first thing I hear from beginners is that they think they can't do yoga because they can't touch their toes," Childs says. "But that isn't necessary and it's not the point of yoga, although it can be a nice side effect."
If you’re interested in experiencing yoga’s mental and physical benefits, Childs recommends these three beginner-friendly seated movements. You don't need any equipment, but you might want to roll out a yoga mat to support your back and make the practice more comfortable.
Reclined butterfly
- From a seated position, bend your knees and bring the soles of your feet together to form a diamond shape with your legs.
- Recline slowly onto your back, either by supporting yourself with your elbows or lying back in one smooth motion.
- Allow your knees to naturally drop to the sides, toward the floor. Keep your feet pressing lightly together. If your hips or groin feel tight, place blocks or pillows under your knees for support.
- Rest your arms on the floor with palms facing up, about 45 degrees away from your body.
- Hold the pose for eight breaths.
Reclined twist
- Lie flat on your back on a yoga mat with legs extended and arms resting by your sides.
- Bend your right knee and bring it toward your chest, hugging it with both hands.
- Use your left hand to guide your bent right knee across your body to the left side, keeping your right shoulder grounded on the mat. Your right knee doesn’t have to touch the floor. Instead, go as far as feels comfortable.
- Extend your right arm to the side and turn your head to look over your right shoulder.
- Hold for eight breaths, then bring your knee back to the center.
- Repeat on the other side.
Seated forward fold
- Sit up tall with your legs extended in front of you and flex your feet. Engage your core and raise your arms overhead.
- As you exhale, hinge at your hips and fold forward over your legs, keeping your back as straight as possible.
- Reach your hands toward your shins, ankles or feet.
- Hold the pose for eight breaths, then slowly return to a seated position.
Benefits of this routine
This practice will introduce you to some common yoga postures while encouraging you to connect your movement with your breath, an essential aspect of yoga.
These movements can also improve your flexibility over time. "The reclined butterfly is a hip opener, which is particularly great for people who sit at a desk all day with their hips squared," Childs says.
"The forward fold will stretch the back of the legs, while the twist lengthens the spine," she adds.
Childs recommends lying down on your mat in stillness for a few minutes before and after the moves to relax your body and mind.
Practicing this routine regularly—ideally every day—will help you become more familiar with yoga and enhance its results. If you want to try different routines, we recommend these beginner yoga stretches or this yin yoga beginner flow.
Shop yoga mats
You'll be more comfortable if you have something rolled out on the floor for these poses. All of the options below feature in our round-up of the best yoga mats and have been tried-and-tested by our in-house experts.
