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. 🫶🏼

[@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!👏🏾 🎊 💐 🥳

[@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

[@berg671]

Köszönjük!

[@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 😊😁

[@Mizzlogical]

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

[@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.

[@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.

[@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! ✌️❤️🧘‍♂️

[@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!

[@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. 💖

[@triciacrockett953]

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

[@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!

[@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!

[@annikalavin5072]

Tack!

[@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.

[@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.

[@kevpolk]

Thanks! It was so grounding hanging out with you this morning. Thank you Paige Polk for the introduction.

[@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!

[@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

[@pmwieland]

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

[@meadowsong8560]

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

[@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!♥️

[@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❤️🌞

[@theresaolszak8668]

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

[@maureenyonovitz5903]

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

[@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!

[@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

[@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!!!

[@RobertaA7]

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

[@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

[@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!

[@veronikamunro677]

Thanks!

[@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]

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

[@tabithasmith9910]

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

[@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!

[@katiemorsovillo]

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

[@sonjadepiro3143]

i'm going through a difficult time right now and feel as though i have lost a lot of connection with my mind and my body. this is my first time watching this channel and i haven't done yoga in a while. needless to say this was so helpful to me, i felt so connected and in touch with myself the whole time i was doing this. i also felt so loved and cared for and i'm feeling so good right now. i'm definitely here to stay, thank you so much 🤍

[@williamb7275]

Welcome to our community. Breathe. Everyone has your back. 💜🙏🏼

[@Ginatus]

All the best Sonja, just keep going :)

[@clairemenzies1951]

Welcome to YWA! It’s so good for us all. 🧘🏻

[@nicoleyl2632]

Just making sure that you have found Adriene’s calendar. Many of us just use that as a guide for our daily practice. And plus following the comments makes it feel like a real community. I hope what ever you’re going through right now passes and things improve for you. 🙏🏻💐❤️

[@sonjadepiro3143]

aw thank you that made me feel so awesome

[@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!

[@matthewamystapanowich6495]

This was exactly what I needed to focus back in on the little things within my body, not just going through the motions!

[@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.

[@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 ☺

[@nicolemostofa7923]

i am so glad you continue to make beginner videos

[@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 🙏🏽 ♥️ 🧘🏼‍♀️

[@Silkencira1710]

For anyone who needs to hear this, it gets better. There is hope. There is always a little hope. It's not about being harsh and strict and not failing. It is about listening to your intention and keep trying again and showing up despite of the failed attempts. Keep getting up and fighting and sometimes taking the time to restart before getting up from the ground. ♥️🌸

[@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🙏🏾💛💛

[@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! 🦋❤🦋

[@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

[@richardhoward7503]

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

[@andrewjstockwell]

Thank you for all that you do Adriene. Words can't express how grateful I am for the work you do.

[@beguum]

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

[@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!)

[@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!

[@radhatanwar8288]

Love feeling all the postures and poses out - love you Adriene!!!

[@michaellynott265]

Thanks

[@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. 🙏 ❤

[@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!

[@fiddler1252]

Wonderful session! In THE Wonder today. Namaste everyone!

[@CynthiaKenny-c8l]

Hi Adriene! I'm so happy I tried this video with you today! I could do it! I love how you make it possible for me to slowly learn and improve "my" yoga practice! You're a great teacher and a wonderful human! Thank you for all your videos. Namaste

[@sanaxx7635]

You’re the 1st yoga teacher I followed on KZbin. 😊

[@royalpalm5087]

Nice practice 👍 useful sharing for beginners 👌👌👌💞💞💞 lovely sharing

[@AylaSharon]

I'm very thankful for this "Begin" month. After months of not practicing, my muscles, lower back, and hips are very tight. Slowly re-entering my practice helps my mind to not become discouraged and quit, like it has the few times I attempted to come back.

[@DimitrisChrrr]

A new yoga practice is like a gift every month!!

[@dragonslayer_eyre2315]

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

[@SlightlyStrangeFlo]

I'm not a beginner but love these beginner's videos. It's so nice to slow down a little bit and really focus on how different poses feel in my body. Love love love.

[@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

[@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 ❤️👍🏻

[@catporter8417]

Thank you, Adrienne! Happy May ☺️!

[@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.

[@larrygcrews7971]

Thank you Adriene for your time to do these videos....im a 49 year old male with a long list of surgeries and injuries.....Your yoga for beginners has helped me so much on so many levels i cant thank you enough besides telling you i feel like im in my 30s again by doing your yoga everyday for over 2 months now!...... HARDEST PART IS SHOWING UP IS THE TRUTH!!! PEACE ☮️❤

[@user-ds4uo8hj7h]

Oh my goodness, I am incredibly grateful for you Adriene. Thank you for being you and sharing your magic xxx

[@Oshanii]

oh wonderful i love these slow practices especially for the morning. putting this in my morning rotation!

[@christinarave]

Absolutely divine. Sweet, smooth and serene. Have a beautiful day Adriene and all the yogis around the 🌎 😊 💞💓💞

[@HCSAgirl99]

20 minutes is really perfect for beginning. short enough not be intimidated but long enough to feel accomplished. thank you!

[@jewelbusch2161]

I’ve been practicing yoga for years now but had neglected my practice during a very busy summer. Glanced at the August calendar and saw that today’s practice was exactly what I needed, as I felt like a beginner all over again! Thank you, Adriene for the very gentle re-introduction for me into a practice I truly do love, but had forgotten.

[@zuriwilson-seymore8939]

Welcome back Jewel! Nice to meet you! 🦋❤❤🦋

[@gianshant]

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

[@dorotam3286]

I love the child position, it feels so good. Thanks Adrienne for this morning practice. Keep smiling and laughing. See you tomorrow. Namaste❤🙏

[@ronaldmartin6467]

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

[@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.

[@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

[@ciannacastro8464]

Adriene does it again. An excellent flow for those who want a slower and more mindful practice :)

[@anitaaboulafia4772]

I'm not a beginner but - I LOVED the slowness and mindfulness of today's practice!

[@adriennedavis2175]

Good morning wake up video!! Thanks A

[@valaya.3]

This is lovely! I really enjoyed slowing down mountain pose and looking at every minute detail of it. I really did feel like a superhero with my hands on my hips, my feet grounded, legs strong, and chest soaring! This is the foundations of why I do yoga every day. I'll surely recommend this to anyone who's wanting to give it a try!

[@janetmilner7132]

Adrienne if not for discovering your channel I would have gone crazy when I retired from my 30 yr job. Everyone told me ' you must have a routine or retirement can suck for some"...so you saved the day and I start every morning out with a yoga practice. Love your practices and you are THE best instructor I've ever had. Love your sense of humor and Benji too. Thank you!☺

[@ronawilson6955]

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

[@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!

[@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 :)

[@lalunaesamor]

In a similar boat! Welcome back!! 😊

[@cat1879]

thank you! this video is the start of my yoga journey, i appreciate the relaxed and comforting tone, it really helped.

[@corinneharris6340]

I just discovered you, thank you Adriene! I’m grateful to be back on the mat after too long.

[@ronawilson6955]

I was really looking forward to this all,day, esp as it was a new video. Totally lived up to expectations. Once again, as am so relaxed, soothers and reset. Adrienne, Benji and all the YWA community, thank you x

[@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! 🦋♥️🦋

[@kalianayoga9808]

Adriene you are the PIONEER FOR BEGINNER YOGA Online! I LOVE that you're bringing it back! 👍❤

[@karenholm7897]

Thank you for the grounding start, to help make it easier to face what's coming up!

[@justinlockhart5417]

Adriene, you are an absolute dynamo. I have been viewing your videos for several weeks And with some trepidation I followed your teaching in this particular video because I am a complete novice at yoga. But hearing your encouraging words and just that love of life is just awesome and helped pushed me when I didnt think I could do yoga. Having blocks blankets and pillows didnt hurt either. LOL. Keep up your amazing work. Thank you for your channel and warm regards from Northern California.