Program · 4 weeks · 12 sessions
A 4-week yoga plan for beginners
Three short sessions a week, built from the pose library and the printable sequences.
This 4-week beginner yoga program has three home sessions a week, 15 to 30 minutes each. Week 1 covers the floor basics, week 2 the standing poses, week 3 sun salutations and balance, and week 4 puts them together into one full practice. Every pose links to its own page with steps and easier versions.
- Length
- 4 weeks
- Sessions
- 3 a week, 12 in all
- Time
- 15 to 30 minutes
- You need
- A mat or towel, a cushion, a wall
- Level
- Complete beginner
The plan is built for people starting from zero, including people who feel stiff. It uses only poses that appear in almost every beginner class, so by the end of the month a studio class should feel familiar rather than new. Each session lists its poses in order; open each pose page once before you start so you know the shape and the easier version.
Pick three days that suit your week, such as Monday, Wednesday and Saturday, and keep a rest day between sessions if you can. If a week gets busy, repeat it rather than skipping ahead. The guide to yoga for beginners covers what to wear and what you need, and how often to do yoga explains why two or three sessions a week is a comfortable start.
How to follow it
Hold each pose for three to five slow breaths unless the pose page says otherwise, and rest in Child's pose whenever you need to. Bend your knees in forward bends and in Downward dog; straight legs are not the goal. When a session names a sequence, follow that sequence page from top to bottom.
In week 3, if you can, take one beginner class at a studio so a teacher can look at your shapes. The first class guide explains what happens, and the studio finder lists studios near you.
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Week 1: Floor basics
Slow and close to the floor: Cat-cow, Child's pose and a gentle Downward dog, ending each session lying still.
| Session | Poses and routines | Time | Cue |
|---|---|---|---|
| Session 1 Floor basics | 15 min | Move slowly and breathe through the nose. Rest in Child's pose whenever you like. | |
| Session 2 A gentle Downward dog | 15 min | Bend the knees generously in Downward dog and let the heels float. | |
| Session 3 Standing tall | 15 min | Put a folded towel under the back knee in Low lunge. |
Week 2: Standing poses
Come up to standing. Warrior shapes, Triangle and a first look at a printable sequence.
| Session | Poses and routines | Time | Cue |
|---|---|---|---|
| Session 1 Warrior shapes | 20 min | Take a shorter stance than you think. Keep the front knee over the ankle. | |
| Session 2 Hips and twists | 20 min | Sit on a cushion in Butterfly so the back stays long. | |
| Session 3 Your first sequence | 15 min | Follow the morning sequence card from top to bottom, then rest for two minutes. |
Week 3: Sun salutations and balance
Link poses with the breath in a slow Sun salutation, try a first balance, then follow a full sequence.
| Session | Poses and routines | Time | Cue |
|---|---|---|---|
| Session 1 Sun salutation, knees down | 20 min | Lower the knees to the floor before Cobra. Three slow rounds is plenty. | |
| Session 2 First balances | 20 min | Practise Tree pose near a wall and keep one hand on it if you wobble. | |
| Session 3 A full 20-minute sequence | 25 min | Or take one beginner class at a studio this week instead. |
Week 4: Putting it together
Add gentle strength and longer holds, then finish the month with one full practice of your own.
| Session | Poses and routines | Time | Cue |
|---|---|---|---|
| Session 1 Gentle strength | 20 min | Hold Plank with the knees down for a few breaths, then rest. | |
| Session 2 Hips and hamstrings | 25 min | Sit on a folded blanket in forward bends and keep the knees soft. | |
| Session 3 Your full practice | 30 min | Three rounds of Sun salutation, then the beginner sequence. Notice what feels easier than in week 1. |
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety; NHS, Exercise in pregnancy; CDC, Pregnant & Postpartum Activity: An Overview; Canadian Family Physician (Chan et al., 2014), via PubMed Central, Hot yoga and pregnancy: Fitness and hyperthermia; NHS, Knee pain. Last reviewed 2 October 2026.
This page feeds the planner for a week of yoga.
Questions
Can a complete beginner follow a 4-week yoga program at home?
Yes, if the program starts slowly and uses easy versions of each pose. This one begins on the floor, adds standing poses in week 2, and only links poses together in week 3. If anything feels sharp or pinching, skip it and ask a teacher or a physiotherapist.
What should you do after finishing a beginner yoga program?
Repeat the week 4 sessions for another week or two, then try a beginner class at a studio or one of the printable sequences. The 30-day yoga challenge is a good next step if you want a short session every day.
What if I miss a session in the beginner program?
Do it the next day, or repeat the week. The program works best in order, so moving slower is better than skipping ahead.
What is a good yoga routine for beginners?
A good first routine is short and covers the basics in order: a few floor poses such as Cat-Cow and Child's Pose, then standing poses like Mountain and Warrior II, a simple balance and a rest lying down. This program builds that over four weeks, adding one new idea each week, three sessions a week.
How many times a week should a beginner do yoga?
Two or three times a week is a sensible start. This program uses three sessions of 15 to 30 minutes, with a rest day between them where you can, so the body has time to adjust. Once that feels easy, add a fourth short session or a weekly class rather than doubling everything at once.
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