New to Yoga? These Beginner-Friendly Flows Will Help You Stretch Out and Find Calm

For a longer practice that focuses on recovery and inner calm, turn to this video from Koya Webb, RYT-500 yoga instructor and founder of Get Loved Up Yoga School. You'll hold each pose for a little longer than usual to open up your body and slow down your mind.

Adriene Mishler is the 200-hour Hatha yoga-certified instructor behind the beloved Yoga With Adriene YouTube channel. In this 20-minute practice, she has you slowly stretching out your chest, back, and sides before easing into a gentle, full-body flow.

This accessible and accepting practice welcomes everyone, at any stage of life or fitness, and it comes from yoga teacher and body-positivity advocate Jessamyn Stanley, certified by Asheville Yoga Centre's 230-hour Teacher Training Program. Stanley recommends grabbing two yoga blocks or substitutes (like books or boxes) to help you balance and open into the simple, effective postures.

Yoga instructor Arianna Elizabeth, E-RYT 200, leads this quiet, calming sequence meant to energize you for the day. The simple practice includes classic poses like Child's pose, Cat Cow, and Downward Facing Dog to wake up and loosen up your body.

This practice is great for beginners looking to improve form and flexibility through a classic yoga flow. Led by Rashmi Ramesh, who trained at the Sivananda Yoga Vedanta Centre in the Himalayas, you'll warm up and get moving with Upward Facing to Downward Facing Dog poses (a key part of Chaturanga), then stretch out with seated postures to open up your hips, hamstrings, and back.

If you only have 10 minutes, sink into this beginner practice with yoga instructor Edyn Bryant, RYT-200. You'll learn how to open up your body with classic poses like Cat Cow, Warrior 2, and Standing Forward Fold that feel good no matter how stiff you are.

This beachside practice from Juliana Spicoluk, cocreator of Boho Beautiful and a yoga instructor who received her training in Montezuma, Costa Rica, features simple stretches that release muscle tension without twisting you up too much. You'll focus on your hips, hamstring, and back, areas that get tight no matter how much you sit, stand, or exercise.