17 Beginner Yoga Flows That Will Leave You Feeling Invigorated
Watching someone who has been practicing yoga for years can be intimidating. The tricky balances, the deep twists, and folds—all of these more advanced poses can shy a total newbie from jumping in.
But every yogi started somewhere and there are plenty of amazing beginner yoga flows that will help you nail the foundation and begin your own yoga journey.
Which of these beginner yoga flows will you try first?
20 Minute Total Body Beginner Flow
This is a great beginner flow because it’s simple enough for a yoga newbie without being overly easy.
There are still some effective balancing poses in here that will require focus and stabilization, but there are always options to modify.
I love a beginner flow that throws in poses that go beyond sun salutations because it gives you a taste of what you have to look forward to as you advance in your practice.
Via Yoga by Candace
Yoga For Complete Beginners
Adriene has one of the most popular yoga channels on Youtube. That’s because she’s kind, thorough, and very detailed.
I find most of her practices to be pretty gentle and beginner friendly. She has plenty of beginner specific videos though if you want to start out slowly.
This beginner yoga flow is very short and is aimed at helping remind you of the basics of the postures and poses.
Ujjayi Breathe & Basic Vinyasa Flow
I love Leigha’s flows because they’re usually faster paced, which I enjoy because it matches my preferred breath better.
This is by no means as fast a pace as one of her intermediate or advanced flows, but she doesn’t go completely easy on you, which I love.
There are plenty of side body openers and she takes her time, in the beginning, to help you connect in with your practice.
Via Leigha Butler
Easy Yoga For Beginners—Full Body Gentle Flow
This beginner yoga flow is just around 20 minutes and is a very gentle, body opening flow.
This is a great practice for absolute beginners or anyone who just wants to focus on flexibility and opening up the body. None of the poses are pushed too deeply so it’s a great intro flow to get you used to different postures.
Via Boho Beautiful
Yoga For Complete Beginners—Relaxation & Flexibility
This is a really good slow flow that will help you disconnect for the ultimate relaxation.
This flow is only 15 minutes long so it’s a good one to use to unwind before bed or after a long day.
I’ve done this flow during a time of extreme stress and I found that it helped me clear my head a little so that I can refocus without being so overwhelmed.
Beginners Power Vinyasa Yoga Class
If you’re a beginner yogi who also wants a challenge then this is the perfect flow for you!
It’s a flow geared towards weight loss, so it’s not a relaxation flow. Just because it’s power yoga doesn’t mean it’s crazy fast-paced either.
I find the pace to be perfect. It’s just long enough for you to really get into a pose and connect down, but you won’t feel like you’re in one particular pose forever.
This is an absolutely wonderful flow if you’re looking to get a workout in, but still want the breakdown of the movements.
Via Ali Kamenova
Beginner Morning Yoga Sequence
This practice is so soothing. It’s gentle but also energizing. It really is a great way to wake up your body in the morning by getting a little movement in.
Each pose is broken down slowly and fluidly so you can zone out and just get into your practice.
There are lots of forward bends and hip openers to help stretch out your body for a full day ahead.
30 Minute Yin Yoga For Bedtime
Yin Yoga is a variety of yoga that focuses on holding poses for a long period of time, usually for minutes at a time.
Yin yoga is aimed at helping you achieve relaxation mentally and physically. That’s why it’s a great practice to do before bed.
This is particularly helpful if you suffer from insomnia or can’t quiet your mind. This practice will help you facilitate a good night’s rest while helping you open into the body gently and gradually.
Via SarahBeth Yoga
Power Vinyasa Yoga—30 Minute Beginner Flow
Even though I love a good relaxation practice, I often like my yoga practice to be intense like a workout.
That’s why I’m a big fan of power flows. This particular one works your whole body from your core to your glutes.
There are slight backbends and some more challenging postures involved but Mary is really great about encouraging you to modify if need be.
You’ll definitely feel energized and invigorated after this one.
Via O’M Yoga
Yoga for Weight Loss
This flow is about half an hour in length and focuses heavily on the core.
This is all mat work so you won’t be flowing. This is a great option if you’re having knee problems as you won’t be putting weight on that joint since it’s all floor postures.
Beginner Vinyasa Flow
I would classify this more as a beginner/intermediate flow as it does have lots of side body openers as well as some more advanced balances like half moon pose.
You can absolutely still do it if you’re a beginner because everyone’s body is different. I would just say go into this and be open to modifying certain poses when needed.
It is an amazing opening vinyasa flow, though with lots of poses like triangle and modified chaturanga.
Via Yoga with Tim
Yoga For Beginners 30 Day Challenge
Lucky you! Fightmaster Yoga has a whole 30-day yoga challenge just for beginners, which means you can actively gauge your progress over a month of different yoga flows.
That’s 30 days of beginner yoga flows, perfect for newbies.
Her challenge builds so that you’ll start incorporating new poses or more challenging ones gradually after you’ve solidified your yoga foundation.
I like this because it’s a great way for a beginner to really master the basics of yoga before jumping into more intermediate levels.
Via Fightmaster Yoga
Slow Flow Yoga Class
Kassandra classifies this as a beginner/intermediate flow, but it is a slower flow with plenty of time to allow your body to get into the poses.
Your body will slowly open, and there are lots of hip openers included.
It’s also a 45-minute long practice so you’ll still feel very worked out and open by the end of it. This is one of the longest beginner flows on this list, so check it out if you’re looking for something closer to a full practice.
10 Minute Yoga Workout for Beginners
On the other end of the spectrum, this is a super quick flow for beginners that perfect to sneak in whenever you’re short on time.
This is a very basic beginner flow that will help give you a boost of energy while opening up your chest and hamstrings.
You’ll do some sun salutations mixed with a few other postures. Overall, you can use this as a warm-up or a do anywhere flow when you don’t have enough time for a full practice.
Gentle Beginners Yoga Class
This is a Hatha flow, so it will be slow and thorough. Hatha is a term that applies to any yoga practice that teaches physical postures.
This flow is amazing for beginners because it really focuses on every single posture in detail to help you master the correct form.
From squaring your hips to syncing your breath, this is a great class to help prepare you for all other types of practices.
Deep Hip Opening Stretches—Beginners Yoga Sequence
This flow is slow, gentle, and uses many modified poses, so it’s truly for beginners.
The practice clocks in around 25 minutes and uses gentle twists and modified poses to help you open your body.
I like this flow for beginners because its pace allows you the time to get into each pose safely and feel how it changes and deepens as your body opens up more and more.
Beginner Everybody Yoga Class by Jessamyn Stanley
Jessamyn is well known for her body positive yoga and her practices aim to show that strength and flexibility have nothing to do with your body shape or size.
Although Jessamyn herself is an advanced yogi, this flow is a beginner friendly sequence with lots of child’s pose.
So, it’s also not a bad flow to do if you’re feeling sluggish.
Flow your way through these beginner yoga flows and soon enough you’ll be mastering the basics and experiencing all of the amazing benefits that yoga has to offer.