Posted on April 1, 2026 at 09:15 AM
Do you want to start yoga, but are finding it difficult to get on the mat? Maybe a yoga studio or gym membership isn’t in the budget, a 60-minute class doesn’t fit into your schedule, or you haven’t yet found a personal yoga space that suits your style. You actually are He 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. This is especially true with 10-minute yoga for beginners. This sequence of stretching exercises is designed to be performed on a mat or in bed—no standing required—and is easy to follow from home or while traveling and don’t have a lot of space to exercise.
This full-body practice focuses on gentle movements, coupled with breathing, that relieve stress, improve flexibility, and connect you (or reconnect you) with yoga, whether you’re new to yoga, returning after a hiatus, or have low motivation.
10-minute gentle yoga for beginners (no standing required)
Practice this sequence any time of the day when you need a short break. During the video you can explore different variations of different poses. You have 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. Place your arms at your sides with your palms facing the ceiling. Allow your knees to fall toward each other. Relax your gaze or close your eyes. Take several long, slow, deep breaths.
Draw your right knee toward your chest and wrap your hands around the back of your thigh. Rotate your ankle in one direction, then the other. Lower your right foot onto the mat and repeat with your left leg and ankle.
2. Bridge pose
From lying on your back, turn your palms so they face the mat. Press your hands and feet into the mat while raising your hips Bridge position. If your knees begin to open to the sides, gently pull them toward each other until 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 bring your arms out from your shoulders in a T shape, bend your elbows, and create a cactus shape. Walk your feet out so that they are about the width of the rug. Inhale and move your knees to one side, pause, then exhale as you move them to the other side. Continue to move them side to side in a windshield wiper motion, synchronizing your movement with your breathing.
Roll to one side, then slowly sit up.
4. Easy pose
Cross your legs. Reach the crown of your head toward the ceiling and feel your bones sitting on the floor Easy pose. Place your hands on your thighs and breathe here.
5. Lateral stretching exercise while sitting
After sitting, straighten your arms from your shoulders in a T-shape. Lower your right hand or fingertips to the floor outside your right hip. Extend your left arm over your head toward your right side. Look forward or down on your right hand or up on your left hand. Take some breaths here.
Inhale and return to center. Reach your arms above your head, then lower your hands into a prayer position (Anjali mudra) on your chest. Extend your arms into a T shape, then lower your left hand to the floor outside your left hip. Extend your right arm up and toward your left side. Take a few breaths here, then come back to center.
6. The difference between a cat and a cow
From sitting, extend your arms above your head and interlace your fingers. Turn your hands so that your palms face the ceiling. Exhale as you round your back, lower your hands in front of your chest, look toward your belly button, and pull your navel toward your spine in a sitting position Cat pose.
Inhale, raise your chest, extend your hands toward the ceiling, and arch your back slightly Cow pose disparity. Repeat another round of this sitting cat and cow type.
7. Sitting in the back
Walk with your hands behind you and your fingers facing you. Draw your shoulders toward each other, press your palms into the mat, lift your chest and look as you arch your back slightly. Take some breaths here.
8. Seated Forward Fold
From a back seated position, straighten your legs out in front of you, shaking them if that feels right. Sit tall and extend your arms above your head. Think of driving with your chest as you lean forward by any amount, hinging at your hips. Place your hands on your legs, thighs, or on the mat outside your legs. Keep your legs straight for a more intense stretch or Bend your knees for a lower sensation. Draw your chin toward your chest Sitting forward fold. Take some breaths here.
9. The table extends
Come to your hands and knees. Spread your fingers wide. Gently move your hips from side to side and forward and back, making any movement that feels comfortable.
10. Toe squat
From your hands and knees, tuck your toes. Walk your hands toward your body and slowly shift more weight to your feet until you feel a stretch in your feet. Keep your hands on the mat or lift your chest and place your hands on your thighs Toe squat. Take some breaths here.
Return to your hands and knees.
11. Puppy or Downward-Facing Dog Pose
Keeping your hips up, walk your hands forward and rest your forehead on the mat or a block Puppy pose. Or flex your toes, press your hands into the mat, and lift your hips inward Downward facing dog. Take a few breaths in the pose you choose.
12. Reclining windshield wipers
Lie on your stomach with your legs straight. Place your hands on top of each other with your palms facing the mat, then rest your forehead on your top hand. Bend your knees. Gently move your feet to the right side, then to the left, and move at your own pace. You can also take turns placing one leg in front of the other.
13. Child’s position
From lying, get back 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 that’s more comfortable. Move your hands forward and lower your forehead to the mat or inward Child’s position. Take some breaths here.
14. Easy pose or Savasana
If you want to feel calm and steady, lie on your back with your arms at your sides Savasana. If you want to benefit from more energy and alertness, squat down into Easy Pose. Whatever position you choose, allow yourself to remain still for a few moments. Relax your gaze or close your eyes. Take a deep breath and let it out. Repeat several times, making a sound as you exhale if you like.
If you have extra time, stay still for 3-5 minutes.
