10-Minute Gentle Yoga for Beginners (No Standing Required)

Do you want to start yoga, but find making it to the mat daunting? Maybe a membership to a yoga studio or gym isn’t in the budget, a 60-minute class doesn’t fit into the schedule, or you have yet to find an in-person yoga space that fits your vibe. You actually can start yoga without any of these things.

Practicing yoga at home is a game-changer because it gives you a safe space to explore movement on your own terms and at your own pace. That’s especially true with this 10-minute yoga for beginners. Designed to be done on the mat or in a bed—with no standing required—this sequence of stretches is easy to follow from home or when you’re traveling and don’t have much room to practice.

This full-body practice focuses on gentle movements, paired with the breath, that release tension, improve flexibility, and connect (or reconnect) you with yoga, whether you’re new to yoga, returning after a hiatus, or just low on motivation.

10-Minute Gentle Yoga for Beginners (No Standing Required)

Practice this sequence any time of day when you need a short break. Throughout the video, you can explore variations of several postures. You get to decide what works for you.

1. Ankle Circles

Lie on your back with your knees bent and your feet flat on the mat about hip-distance apart or wider. Rest your arms at your sides with your palms facing the ceiling. Allow your knees to fall in toward each other. Soften your gaze or close your eyes. Take a few long, slow, deep breaths.

Draw your right knee toward your chest and wrap your hands around the back of your thigh. Roll your ankle in one direction, then the other. Lower your right foot to the mat and repeat with your left leg and ankle.

2. Bridge Pose 

From lying on your back, flip your palms so they’re facing the mat. Press your hands and feet into the mat as you lift your hips in Bridge Pose. If your knees start to open to the sides, gently draw them toward each other so they remain in line with your hips. Take a few breaths here, then lower your hips to the mat.

3. Windshield Wipers 

Keep your arms at your sides or reach your arms out from your shoulders in a T shape, bend your elbows, and make a cactus shape. Walk your feet out so they’re mat-width apart. Inhale and move your knees toward one side, pause, then exhale as you move them toward the other side. Keep moving them side to side in a windshield wiper motion, syncing your movement with your breath.

Roll onto one side, then slowly come into a seated position.

4. Easy Pose

Cross your legs. Reach the crown of your head toward the ceiling and feel your sitting bones grounding down in Easy Pose. Rest your hands on your thighs and breathe here.

5. Seated Side Stretch 

From sitting, straighten your arms out from your shoulders in a T shape. Lower your right hand or fingertips to the floor outside your right hip. Reach your left arm overhead toward your right side. Gaze forward, down at your right hand, or up at your left hand. Take a few breaths here.

Inhale and return to center. Reach both arms overhead, then lower your hands in prayer position (anjali mudra) at your chest. Straighten your arms in a T shape, then lower your left hand to the floor outside your left hip. Reach your right arm up and overhead toward the left side. Take a few breaths here, then return to center.

6. Cat-Cow Variation 

From sitting, reach both arms overhead and interlace your fingers. Flip your hands so your palms are facing the ceiling. Exhale as you round your back, lower your hands in front of your chest, gaze toward your belly button, and draw your navel toward your spine in a seated variation of Cat Pose.

Inhale and lift your chest, reach your hands toward the ceiling, and slightly arch your back in a Cow Pose variation. Repeat another round of this seated Cat-Cow variation.

7. Seated Backbend 

Walk your hands behind you with your fingers facing you. Draw your shoulders toward each other, press your palms into the mat, and lift your chest and gaze as you arch your back slightly. Take a few breaths here.

8. Seated Forward Fold 

From Seated Backbend, straighten your legs in front of you, shaking them out if that feels good. Sit tall and reach your arms overhead. Think of leading with your chest as you lean forward any amount, hinging at your hips. Rest your hands on your calves, thighs, or the mat outside your legs. Keep your legs straight for a more intense stretch or bend your knees for less sensation. Draw your chin toward your chest in Seated Forward Fold. Take a few breaths here.

9. Tabletop Stretch 

Come to your hands and knees. Spread your fingers wide. Move your hips gently from side to side and forward and back, taking whatever movement feels comfortable.

10. Toe Squat 

From your hands and knees, tuck your toes. Walk your hands toward your body and slowly shift more weight onto your feet until you feel a stretch in your feet. Keep your hands on the mat or lift your chest and rest your hands on your thighs in Toe Squat. Take a few breaths here.

Return to your hands and knees.

11. Puppy Pose or Downward-Facing Dog

Keeping your hips lifted, walk your hands forward and rest your forehead on the mat or a block in Puppy Pose. Or tuck your toes, press your hands into the mat, and lift your hips in Downward-Facing Dog. Take a few breaths in whichever pose you choose.

12. Prone Windshield Wipers 

Lie on your belly with your legs straight. Stack your hands on top of each other with your palms facing the mat and rest your forehead on your top hand. Bend your knees. Gently move your feet toward the right side, then the left, moving at your own pace. You can also alternate crossing one leg in front of the other.

13. Child’s Pose 

From lying, return to your hands and knees. Draw your big toes toward each other and widen your knees. Lower your hips toward your heels. Place a pillow between your hips and heels if it’s more comfortable. Walk your hands forward and lower your forehead to the mat or a block in Child’s Pose. Take a few breaths here.

14. Easy Pose or Savasana

If you want to feel a sense of calm and groundedness, lie on your back with your arms resting at your sides in Savasana. If you want to tap into more energy and alertness, sit cross-legged in Easy Pose. Whichever position you choose, let yourself be still for a few moments. Soften your gaze or close your eyes. Take a deep breath in and sigh it out. Repeat that a few times, making a sound on your exhalation if you like.

If you have extra time, remain in stillness for 3-5 minutes.