Move · Videos · Yoga · 24 min

20-Minute Yoga for Complete Beginners

20-Minute Yoga for Complete Beginners — video by Yoga With Adriene Play · 23:45

Video by Yoga With Adriene on YouTube · Open on YouTube

A first yoga class that teaches the basics slowly: seated breathing and twists, cat-cow, puppy pose, downward dog, a forward fold and Warrior I and II. Ideal if you have never done yoga before.

  • 24 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 10

Tap a time to watch that step in the video.

  1. Easy pose: sit cross-legged, roll the shoulders, gently move the neck and lengthen the breath. 0:34
  2. Seated twist to each side, then a side stretch each way, keeping the chest lifted and the spine long. 4:01
  3. Tabletop: wrists under shoulders, knees under hips, palms spread wide, then cat-cow with the breath. 7:10
  4. Tuck the toes to stretch the feet, then stretch the back of the right calf, then the left. 9:44
  5. Puppy pose: walk the hands forward, keep the elbows in line with the shoulders and let the chest sink down. 11:18
  6. Downward dog: press up out of wide palms, bend the knees generously and pedal the feet. 12:30
  7. Walk the feet up to the hands into a forward fold, knees bent, then roll up slowly to standing. 14:26
  8. Mountain pose: feet hip-width apart, then arm reaches, neck circles, volcano pose and a standing side stretch. 15:12
  9. Warrior I, then open to Warrior II, on the right side: front knee bent and back heel grounded. 18:34
  10. Left side: Warrior II, then step the back foot in for Warrior I, and finish standing with feet together. 20:30

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the chest lifted and spine long rather than cranking deeper into a twist
  • In tabletop and down dog, press up out of wide palms instead of sinking into the shoulders
  • Bend the knees generously in down dog and forward folds

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loaddownward dog, puppy pose, tabletop
  • Wrists & hands takes loadtabletop, cat-cow, puppy pose, downward dog
  • Hips takes loadwarrior I and II lunges, puppy pose
  • Knees takes loadwarrior I and II lunges, tabletop
  • Upper back movesseated twists, cat-cow, side stretches
  • Lower back movescat-cow, seated twists, hanging forward fold
  • Ankles & feet movesmountain pose, foot stretches, warriors
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Knees can stay bent in down dog and forward fold; rest on the knees any time

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Yoga With Adriene; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety