Routines — yoga guides for beginners

Short yoga routines that fit a real week: ten minutes in the morning, a wind-down before sleep, desk relief for a stiff neck, and a thirty-day plan you can finish.

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5 guides

A supported bridge pose with a block under the sacrum

Yoga for Lower Back Pain: What Helps and What Makes It Worse

A gentle sequence for the common desk-related ache, the poses to avoid entirely, and the symptoms that mean stop and see a doctor.

Routines 9 min read

A seated neck stretch done in an office chair at a desk

Desk Yoga for Neck and Shoulders: Five Minutes, No Mat

Six movements you can do in an office chair in ordinary clothes, plus the reason stretching your neck is usually the wrong fix.

Routines 7 min read

A wall calendar beside a mat with practice days marked off

A 30-Day Yoga Plan for Beginners You Can Actually Finish

A month-long plan built around rest days and short sessions, with a deliberate minimum you can hit on your worst day.

Routines 9 min read

Legs-up-the-wall pose in a dim bedroom before sleep

Bedtime Yoga for Better Sleep: A 15-Minute Wind-Down

A fifteen-minute sequence of supported poses and slow breathing, and why the breathing matters more than any of the shapes.

Routines 8 min read

An early morning practice in cat-cow on a mat by a sunlit window

10-Minute Morning Yoga Routine for Beginners

A ten-minute sequence you can do before coffee, designed around a stiff morning body rather than an already-warm one.

Routines 7 min read

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