20-Minute Yoga For Beginners | Start Yoga Here...

In this 20-minute session for beginners, we will work with breath and other foundational elements to set you up for a sustainable and beneficial practice you enjoy! This is the perfect practice to send to a friend who wants to get into yoga. This is also designed as the perfect all-around practice for someone of any yoga background, with a meditative pace and strong focus on form and function to increase flexibility, build strength, and regulate the nervous system.
Repeat this practice and commit to consistency to feel your mental, emotional, and physical health transform.
You will move through breath work, poses for the spine, hips, shoulders, and core, as well as poses for the hamstrings, wrists, ankles, knees, and low back.
Yoga is for everyone! The hardest part is showing up. Thank you for allowing me to guide you through practice. Let me know how it goes for you in the comment section below!
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❤️ WELCOME to the Yoga With Adriene KZbin channel! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! SUBSCRIBE to the channel and join our global movement! ❤️
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[@asmiledrop]

I loved this yoga session for beginners! I'm not into sports but I'm starting to appreciate yoga and its gentle way to lead you to movement and awareness.

[@claudiagaray1974]

I’m another Claudia and I too am starting to appreciate yoga. It’s giving my soul so much peace. 🫶🏼

[@sadiesand9071]

When you say the hardest part is showing up and you did it, following with take good care I feel so touched like I’m talking to a friend it feels so sincere. You are truly amazing. Thankyou for having this on KZbin for free ❤️

[@zuriwilson-seymore8939]

Greetings Sadie Sand! I concur. Yoga is truly a gift. Namaste and Ase! 🦋♥️🦋

[@maritaregan7245]

You hit the mail on the head. It feels like she is in the room with me and is a trusted caring friend!

[@lokahayoga543]

I agree. This is the best part of my morning after praying

[@chantebonzo6425]

Just wanted to pop in and say a quick thank you Adrienne! Had a daughter recently and went into heart failure needless to say I have been down for months and missed the new years 30 day journey for the first time in 4 years. SUPER glad to report I'm back I did it just a couple months late and have been doing 2 or 3 videos every day since March. Your videos let me stay calm in my VERY uncertain world. Thank you from the bottom of my heart sending love to you and Benji!

[@zuriwilson-seymore8939]

Blessed Chante! Congratulations!🎊 I'm glad you're better. Best wishes on your return to yoga! I hope to run into you again on our virtual mats. Namaste and Ase!🦋♥️🦋

[@d0onee344]

I got the same feeling at the end of the video ... All I wanted was to thank Adrian for guiding me to be myself. Just forget everything about the world for 20 minutes and just focus on myself and how I feel and how every muscle feels and just stays curious .

[@DatGurlBeautiful]

I just had a baby 5mths ago and been goin through anxiety, depression, postpartum, and having heart problems.. this is exactly what i need.

[@Laguera11]

@@DatGurlBeautiful blessings to you

[@zuriwilson-seymore8939]

@@DatGurlBeautiful I hope things continue to improve for you. Congratulations!👏🏾 🎊 💐 🥳

[@YogaWithBird]

Love these gentle warming beginner friendly practices ❤️❤️

[@zuriwilson-seymore8939]

Ditto! Namaste and Ase! 🦋♥️🦋

[@jessicamalone566]

@@zuriwilson-seymore8939 ki I kiiiiiiippp a eewweerrr

[@zuriwilson-seymore8939]

@@jessicamalone566 😊😁

[@michellelafontaine1834]

I’ve been practicing yoga since 1983 but I still enjoy these beginner practices, for those of you who are starting out that was a long hold on the plank so feel free to lower your knees at any time. The main point is to Enjoy your practice so you will keep coming back.

[@Mizzlogical]

Wow, I can't believe that was 20 minutes - the time flew by! Thank you, Adriene and team!

[@rachael2954]

I take care of a senior with severe Alzheimer's and it's difficult to lead him through any activity, but I play your videos for him and he loves them! This video is perfect since it's all standing. It'd be awesome to see more videos like this, with easy adjustments to those with limited mobility. Thank you Adriene!

[@jesselizcher]

This video wasn't all standing

[@valaya.3]

This one made me realize I've started to get a little cocky and impatient in my practice! I've done so many flows that I know generally how they go, and I've gotten caught up in the idea of finding my own train tracks and doing my own stretches while Adriene talks instead of just slowing down and allowing myself to exist in the poses, even if I've heard it all before. So I took the opportunity to listen. This is when a little truly does go a long way. This is the start of bringing me back to the beginner's mindset. This is wonderful! Best yoga practice I've had in weeks.

[@arrozc0nleche]

Thank you for your gentle sign off. It brought tears to my eyes that I didn't know needed to be released! I so appreciate the work you put into creating an energizing, safe, and calm space. 💖

[@emilybastong3896]

Flow Day 2, 19 days in a row for me. As a not beginner to yoga, this was still really helpful and I stumbled across a few little patterns I was able to correct during this practice. Thank you so much for sharing your time and energy with us!♥️

[@allisonn.5005]

It's been a lovely transition from the April calendar practices to the May. Thank you for continuing, Adriene! 336 continuous days for me today-life changing.

[@ginabandy8173]

THANKFUL!

[@suz871]

This practice couldn’t have come at a more perfect time! I am just getting back into YWA after a somewhat extended hiatus. Looking forward to incorporating your practices into my daily routine. Sending love from New Jersey, to you and Benji! ❤️

[@duch11]

Hi Suzanne, I couldn't agree more! I'm kinda in the same place as you. With ❤️ from Denmark 😊

[@enjolras39]

Me too!!

[@hayleyd1295]

Same!! I’m 3 months postpartum and took a break during the end of my pregnancy up until now. It’s a little discouraging starting over again but I can’t wait to feel all the feels of being a beginner!!

[@lauravsthepage]

Me too! I have been off the wagon for a most of 2022, I got injured/overwhelmed a bit while trying to keep up with the new year 30 day challenge, and I got a bit intimidated by the whole thing after that. Seeing this beginners video pop up has called me back to the mat :)

[@comfycozylunar]

In a similar boat! Welcome back!! 😊

[@natybixcoito01]

"heart energy shining forward" and I imagined myself as a Care Bear 🐻🌈✨

[@Endy467]

Same!!!

[@williamb7275]

🕊🦚Begin day 23. 688 days in a row.🦜🦄

[@wikisz98]

And how it’s going ? ❤️

[@ellcharlotte]

Well done!!!!🎉

[@crixixreacts3826]

688 comments

[@williamb7275]

@@wikisz98 In 2023, I hit a low energy phase. I kept making it to the mat but progress seemed to have leveled off. Doing the January program now and I feel a rebound of sorts. Now at 1203 days.

[@cherylyeo25]

Was feeling a bit off today so this flow helps to BEGIN - a reboot / reset body n Mind Grateful and thankful as we reaching 3rd week of August - been a nice peaceful birthday Leo Month Namaste to all practising

[@joanafilipaleitesilva5136]

Yoga changed my life and the way i see tinghs. Im so gratefull for this channel and this community, for beeing in this journey, called life, with me. Remember, it may be dark, and cold right now, but in the end the sun will always shine. Namaste

[@eliskac2173]

I love that quote❤️🌞

[@maureenyonovitz5903]

I've been practicing for 8 years but still found new things to work on and discover in this session. Thank you. 😊

[@ErzsCal]

Thank you Adriene ☀️ Day 2 Flow May’22 See you tomorrow 🧘🏻‍♀️ Namaste 🙏🏻

[@mikeackerman7160]

Yesterday I hit day 1 of my yoga journey. I just turned 50yrs old and I am probably the most inflexible person you'd ever meet! Adriene's videos for beginners are perfect, and make me feel like I just might be able to do this. I'm excited to see my progression over time! ✌️❤️🧘‍♂️

[@sarahreillyfilms]

I’ve felt so lost and burnt out lately and decided to do more yoga and Pilates/slower movement and meditation to get back in touch with myself and my body. I found this channel and wow it’s makes all the difference thank you so much Adrienne for all that you do

[@simplyyyfab_u_lous_3266]

Begin Day 23:8:22✅🌷😌🧘🏾‍♀️🌅🍀🌻🌼 I'm starting to appreciate 👌🏾 beginners practices...that went by like a breeze.Tx as always Adriene. Wish y'all a gr8 day YBs😃💞 Namaste🙏🏾💛💛

[@catporter8417]

Thank you, Adrienne! Happy May ☺️!

[@peppermintwoman2049]

I'm going to try yoga again. I used to love it. Then I had abdominal surgery, developed abdominal adhesions and myofascial pain syndrome and need to work on stretch my adhesions so they don't cause me horrific pain any more. I truly hope yoga won't harm me or reinjure me bc I really need the stretching 🙏🏽🙏🏽🙏🏽

[@leahdyrdahl6520]

You are so kind & gentle in your videos. I'm not just learning yoga, I'm also learning to be gentler to myself! Thank you so much for your work!

[@tabithasmith9910]

Day two complete ! Thank you for always helping me to be mindful of my body 🌸

[@pmwieland]

I've been doing yoga forever (68 yrs old) and I'm still a beginner! Thank You and Namaste.

[@natrisp6809]

Amazing - just practised this with another 860 people around the world. Thank you darling girl, and for all the team to help us FWFG and for bringing the YWA community together. What a gift. Namaste 🙏🏽 ♥️ 🧘🏼‍♀️

[@shymaid5680]

So doing this less than an hour after getting up; let's just say that the practice being really slow and calm made it possible to finish so early (I usually need a bit more time to wake up, lol)! I don't do this for just anyone, you know, Adriene 😂 Namaste 🙏

[@ErzsCal]

Thank you Adriene ☀️ Day 11 Wonder Dec’23 See you tomorrow 🧘🏻‍♀️ Namaste 🙏🏻

[@fluffyross2297]

Thank you Adriene, that yoga practice was sublime 👌 I love how calm it was, and it has definitely helped me to work some things out in my head, that were bothering me a little before the practice. I'm not good with change, and needless to say there has been a lot of change in my life recently. I loved it you said about coming to the practice, with an open mind & an open heart, that has really helped me, and will be how I approach change in the future. Thank you so much Adriene, you are a total legend. Namaste my friend. 🙏 ❤

[@jamesoliver2109]

I've been away from yoga for quite a while, I knew that I needed to get back into it and now I know exactly where I'll be doing it - thanks Adriene! This is so awesome and the fact that it's free makes me overflow with gratitude and, honestly, I could cry.

[@Ginatus]

Thoroughly enjoyed that seated forward fold today :) Knees generously bent, into the love cave we went haha.

[@jackalynrene6509]

I just returned home from four weeks of hiking in Scotland, and this was so timely and needed to ease back into yoga after some time away. Thank you!

[@milesclipston4034]

Please come and get me before this whole plan folds back up!!!!!!!!! And we do it again, though I have no problem waiting right here for YOU because you have the most pious soul Ive ever witnessed

[@sophieanneperniaortoza612]

Aug 23, 2022 05:04 Intention : begin to take it nice and slow with awareness I love how everyday I discover new things to my body and how the practice change everything in me. By being present everyday I begin to notice the change physically, mentally, emotionally. Thank you Adriene See you tomorrow beautiful souls Namaste 🙏🏼

[@lokahayoga543]

Don’t forget the spiritual growth.

[@williamb7275]

Enjoy. I completed this one yesterday on FWFG.

[@nophertelias8614]

Didnt do april but back on track with MAY FLOW it was noce after being very sore to restart in a so gentler flowing way. See you tomorrow!

[@shubhamyadav336]

Thank you Adriene. Is there a Hindi Yoga channel? I was thinking of introducing my parents to Yoga. Lots of love.

[@kellyanderson2651]

I struggled with this practice. In the beginning, I felt fidgety and like I couldn't get my footing just right, so I felt some frustration. I also feel like when I'm trying to tear my yoga mat in half, I'm clenching and gripping way too much. It's like there's this balance I can't seem to find. But when I remembered my breath, the slower pace felt more welcoming. I also had never embodied my volcano pose so much before! This practice will definitely be one that I do often...Namaste, Adriene! (I usually practice on FWFG, but I have to use the free videos for now...I'm SO thankful they're here!)

[@cristinabelo6525]

I have learned so much about myself in committing to these beginner's practices. I have been doing yoga for about 8 years but this doesn't qualify me as an expert or advanced yogi. My practice teaches me to be humble and true to myself. It hasn't always been like this. Some yoga practices make your ego stand up and it can crush you. So as far as I see it now, it is important to look in the rearview mirror once in a while to be grateful and to honor my daily evolution. So here I am stepping on the mat once again as an 8-year-yogi-beginner. Thank you Adriene & FWFG Team for your support.

[@hannahmitchell87]

wow! what a beautiful comment & thought process

[@moniquewalrond950]

Adrienne I have been following you since the first uk lock down. I can honestly say you have changed my life,mind, breathing, and body. I give thanks to god for your life for helping our lives you are an amazing human

[@beguum]

Flow day 2 - Thank you so much Adriene, you are the sweetest! Namaste🙏💘

[@nicoleyl2632]

Begin Aug 23. Day 600 for me! Perfect practice for a milestone day! Committing to the basics and creating that foundation for daily practice. I tried to incorporate all that we were reminded of for hand placement from a few days ago - Yoga for Wrist Pain. I found that practice surprisingly hard and the next day my arms ached! Today’s practice was so good and well paced to try to take the care needed to feel the postures rather than just “do them”. I am so enjoying this month’s calendar. This is exactly what I was hoping for after last month’s more vigorous and core-centric practices. I’m so looking forward to seeing what she has lined up for us for September’s 10th anniversary calendar. Thank-you to everyone here. Love reading all your comments. Such a positive supportive community! 💐❤️🧘🏼‍♀️🙏🏻

[@lokahayoga543]

Your yoga practice and your dedication has been noticed by God. He’s taking away your pain little by little. Perfectly pain free on day 650. Keep goinggggggg strong!

[@xXlazzyXx]

I tested positive for covid about a week ago, thankfully I'm over the worst of it but still not great. Today I was fatigued, with a headache but was sick of sitting on the couch feeling bad so I did this video and oh my god, my head is clear, my body is thankful for the movement and now I actually feel like I have the energy and concentration to read a book or do something crafty for the first time in a week! Thank you Adrienne!

[@birdsongjen]

After months of not doing very much at all, following an injury, returning to YWA is like coming home, in fact it IS coming home - to myself! I thought I would go back to the beginning and now I realise I am going forward to a new beginning, where familiar poses have new feelings and meanings. Thank you Adrienne, for your presence and your very gentle and kind approach. Namaste ☺

[@CeciliaKautzman]

WONDER ❄ | December 11, 2023 | I'm on day 1,440 of daily YWA, and still look at myself as a beginner in many ways, because there's always more to learn, right? Great way to get reconnected with my body after a day of a lot of meetings and sitting! 🙏

[@brigeatenex]

Wow I wish I was where you are, well done on the effort! I keep dropping yoga but keep coming back as Adrienne’s videos are such a nice slice of calmness 🥰

[@CeciliaKautzman]

@@brigeatenex it's all about finding what feels good to you! Celebrate tuning into that calmness whenever you get to it! 😊

[@paulathomson1166]

with my bestie today Adriene - thank you

[@zuriwilson-seymore8939]

Blessed Beloved Beauties! Flow Day-2 is a beautiful practice to return to the basics. I appreciate the slow flow and the internal freshness for a nice energy shift. I am ready for meditation. 🧘🏾‍♀️ Namaste and Ase! 🦋❤🦋

[@katiebelt]

So excited to dive in with you-Adrienne-Benji, and the rest of our beautiful community. Namaste🛐

[@samaamin]

Thank you🙏🏻

[@wonderwoman5528]

Did this practice with my 68 year old mum. I did a practice warm up with her beforehand (based on my vast knowledge of yoga with Adriene moves ;)) and she was confident the entire practice and felt, in her words, ‘incredible’ afterwards. :) xx

[@romaliarzu]

🙏🏻❤️🙏🏻❤️🙏🏻 thank you so much Adriene 🙏🏻❤️🙏🏻❤️🙏🏻

[@meadowsong8560]

Just going to bed now. Super excited for tomorrow morning to check out the video!

[@zahrasaadabad7150]

Thank you dear Adriene.I love you. 🌷🌷🌷🌷🙏🙏🙏🙏❤❤❤❤

[@adriennedavis2175]

Good morning wake up video!! Thanks A

[@trishakingsbury2224]

What a gift to have a new video from Adriene on my 40th birthday. And of course to spend it practicing with all of you, my sweet YWA family.

[@ronawilson6955]

Can't wait for this later....sounds fabulous

[@ravngrs6665]

Day 719 in books ❤️. Loved it 😀

[@anyaforestell]

Wonderful gem of a practice for Day 23 of BEGIN, August 2022!

[@gingerblonde11941]

NEEDED THIS! Thank you.

[@nathaliej3768]

Doing this right after rolling out of bed made me feel like a beginning for sure! 🥴🥴 Anyone else super weak and uncoordinated first thing in the morning?

[@paulmclaughlin6068]

Wonderfully welcoming as always. I particularly liked the line, ‘you only have one plank pose in this practice, and this is it’! Thank you Adriene for your generosity and kindness. Thank you to everyone in this positive community.

[@lokahayoga543]

I love planks

[@cherylyeo25]

Its not about mastering yoga BUT its about finding connection btwn body and mind - LOVE this! Thank YOU Adriene / YWA / Community for supportive and holding such space of BE Flow indeed! as the monkey mind was non stop however non striving as go w flow ... also finding pockets of pauses, be .... allowing my body & mind to marry Namaste to all practising - May you find ease in beginnings

[@elenaschreiberlmft9053]

Happy Spring, Adriene! Happy May! Thank you for being such a dedicated, generous teacher and such a warm, kind, loving soul. I'm so happy you're on this planet sharing your gifts with the rest of us!

[@valerieh5400]

I’ve been doing yoga for more than 10 years, and I finally felt and understood squeezing the inner thighs into the mid line in my body and mind. I’m starting to notice that I am more able to adjust myself where needed, thank you for this practice. It’s nice to come onto my mat to a place of stillness and that this can be found again.

[@Heather-ik9pq]

I just got a yoga mat so i can't wait to try this

[@triciacrockett953]

Thank you for acknowledging that these movements are challenging for us newcomers and not shaming us for that.

[@lazylaurablue]

This was great, thank you! I really love the pace you take. I spent one week on your 20-minute yoga for complete beginners even though I have done yoga before, it was about 15 years ago and I never really graduated past beginner. I enjoyed that video very much, but yes after a week I was ready for something new. I was extremely surprised to find myself in the plank position towards the end of this and when I thought about it afterwards I couldn't imagine how I got there! Lol. However I got into it again, much to my surprise. Yes it's a challenge for an arthritic and slightly overweight 63 year old with very little yoga, but yes that is the point. It is not behind me, so it s worth doing and I look forward to doing much more with you after I've done a week of this one. I love the fact that Benji joins in! My Lhasa apso joined me for a session last week. His contribution was very similar to Benji's. Lord love their angel souls!

[@RobertaA7]

This is exactly what I needed this Monday morning. Perfect- As always, THANKYOU, Adriene xxx

[@yaldasafarali8764]

Flow Day 2. Excited to join Mays yoga journey with everyone here. Sending lots of love and positive energy to you and Benji and to the amazing community!

[@fiddler1252]

Wonderful session! In THE Wonder today. Namaste everyone!

[@amboudewyngaming5135]

Hey Adriene!!!! My friend Rose and I love your videos!!!! ❤️❤️

[@surffreq1752]

Thanks Adriene , nice chilled practice for a Sunday arvo ! 🤙🙏

[@berg671]

Köszönjük!

[@karynicolich]

I've been struggling with the jump into the mat part of the practice this free months. I feel this practice is all that I needed. So thank you a lot Adrienne to be there and help me keep taking care of myself.

[@theresaolszak8668]

Slowing down to beginning's is always a treasure. Thanks Adriene

[@debjacobson9800]

Thank you Adriene 🧘🏼‍♀

[@melodicmynd4264]

Nice calm morning opener on this wonderfully rainy May 2nd! (Particularly enjoying the serene sound of the raindrops here in Colorado, we need it dearly) Sending much love & positivity to everyone, including Adriene & Benji! 💙❤💜 Really looking forward to the May flow, Namaste!

[@ghjgme]

I always forget how short 20 minutes feels, but 45 minutes felt overwhelming. Glad to do it, my body really needs it this week.

[@sampadaathalye8254]

Thank you so much, Adriene My mom and I practice yoga together we have a great time, connecting to the mind and body, your classes are incredible stress reliever, Namaste! Sending love your way ❤️👍🏻

[@AndreaJosefineYoga]

I love your calm energy and voice 🥰💕

[@juliogomez7176]

Adriene is super talented at teaching Yoga. I watch her videos anytime I have anxiety, Loneyness, depression, feeling down, and more. Sending love from Houston Texas to Adriene and her sweet Dog: Benji! Love you Adriene, you're amazing!

[@nicolemostofa7923]

i am so glad you continue to make beginner videos

[@SharonFlynn]

Begin day 23. August 2022. This is such a lovely practice. I am learning to be aware of every movement and the position of my body parts. I went into a deep forward fold at the end and it was just heaven.

[@lmorris9436]

12:48 in KANSAS🌻 need TO go to bed. Happy to see a NEW SHORT. 💪

[@dragonslayer_eyre2315]

Perfect! Just right for my pace today 😍 Flow day 2!

[@bartvandenberg977]

This was awesome. My first try at yoga and its not gonna be the last. Thanks Adriene.

[@janeybakarbessy2330]

I have been sick for almost more than 2 weeks and normally I do every your yoga. So this is a good one to start easy after these weeks of laying down on bed. I am still not ok but this is great to get back into it. Thank you Adriene & Benji!

[@zuriwilson-seymore8939]

Blessed Beloved Beauties! I substituted Begin Day - 23 for Yoga for Cramps and PMS and thank God I don't have cramps, yet I most certainly have PMS symptoms and now I feel refreshed and ready for a meditation before I work my part-time gig. Namaste and Ase! 🦋♥️🦋

[@richardhoward7503]

Coming back to yoga after a serious injury. This was perfect. Thank you.

[@ronaldmartin6467]

OMG, I feel so refreshed. Thanks for the lesson!

[@RAJEEVRANJAN_07]

This session was very gentle and relaxing for me. 🙏🕉️🌼💗

[@gianshant]

Lovely Adriene always so nice to practice wit you ALL!!

[@mchagawa1615]

Such a lovely practice, thank you so much 💜

[@Remembranza]

December 11th 2023 ❤ wonder practice and it's wonder•full ❤️ thank you Adriene and fellow friends practicing today

[@maritaregan7245]

Morning Adrienne and Benji! Thanks for a gentle introduction back to yoga after knee surgery. You make it feel achievable and ok to do just what I can! Thank you!!!

[@annakap97]

i've been doing ywa for two years and still found so many new things in this practice! thank you adriene ❤

[@reneerednour3951]

Thank you for a wonderful practice. 😊

[@irrelephant732]

Decided to wake up at 7am every morning and do yoga immediately (have been doing daily yoga with you since august but always only managed to do it in the evening), starting today... So this was the perfect practice to get into the new rhythm! Thank you

[@hemarajugopalshreedhar3625]

I saw today and found the peace in your voice like a therapy.the relaxed way in which you take your class is a happy energy booster to face the day.Stay blessed. Namaste