4-Week Beginner Yoga Plan at Home

This 4-week plan is for complete beginners who want to start yoga at home, ease stiffness from sitting and gain flexibility without pressure. Most practices come from Yoga With Adriene, known for her calm, accessible teaching, and from week 2 the day 6 flow comes from Move With Nicole.

You practice four days a week, on days 1, 2, 4 and 6, leaving days 3, 5 and 7 for rest or an easy walk. Each week mixes gentle full-body yoga with sessions for specific needs: tight hips, calves and ankles, core strength or balance.

Week 1 keeps every practice short, about 9 to 12 minutes, so you can learn the basic poses and breathing. Week 2 sits at 12 to 18 minutes and adds hip mobility and a core practice. Week 3 moves to 20 to 26 minutes, and week 4 brings 27- to 33-minute classes, including lower-body strength and a power-and-balance practice.

If a week feels like too much, repeat it; there's no rush. Practice in the morning or before bed and move days around to fit your schedule. Use props, bend your knees in forward folds and rest in child's pose whenever you need to.

You need a yoga mat and a little space; a cushion or folded blanket, two books or yoga blocks, and a towel or strap make many poses easier. Never force a stretch, and if you're pregnant, have back or joint problems or haven't exercised in a long time, check with your doctor first.