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Welcome to U of Yoga

Start Here: Your Yoga Learning Path

Wherever you are in the world and whatever your body, age or experience, pick the path that fits you today. Each one is a short reading list you can work through at your own pace.

Quick answer

The best way to start yoga is to learn a handful of foundational poses, practice two or three times a week for 15 to 30 minutes, and focus on slow breathing rather than flexibility. Begin with our complete beginner's guide, then use the pose library and short routines to build a steady habit.

Path 1

I am completely new to yoga

Six steps that take you from curious to confident in about a month.

  1. What is yoga, really?
  2. The complete beginner's guide
  3. What to wear and what you need
  4. What to expect in your first class
  5. Try a 15-minute morning routine
  6. Build a weekly habit
Path 2

I want to feel better

Gentle, evidence-informed yoga for the things that bother most of us.

  1. Ease lower back pain
  2. Relieve neck and shoulder tension
  3. Calm anxiety and stress
  4. Sleep better tonight
  5. Undo a day at the desk
  6. Chair yoga for older adults
Path 3

I want to go deeper

Expand your practice with breath, meditation, philosophy and new styles.

  1. Explore 15 styles of yoga
  2. Master Sun Salutation A and B
  3. Learn 8 breathing techniques
  4. Start a meditation practice
  5. Understand the 8 limbs of yoga
  6. Consider teacher training
Reference shelf

Keep these open while you practice

Open the Pose Library
Man reading about yoga while sitting cross-legged on a yoga mat

Free download

Not sure where to begin? Get our free 7 day plan: fifteen minutes a day, with every pose linked to a step by step guide, plus gentle beginner tips by email.

Questions About Getting Started

Where should a complete beginner start with yoga?

Start with gentle, foundational poses such as Mountain Pose, Child's Pose, Cat-Cow and Downward-Facing Dog, practiced slowly with steady breathing. A beginner-friendly Hatha class or a short home routine of 15 minutes is an ideal first step.

Do I need to be flexible to start yoga?

No. Flexibility is a result of practicing yoga, not a requirement. Props such as blocks and straps, and bent knees in forward folds, make every pose accessible.

How long does it take to learn yoga?

Most people feel comfortable with the basic poses and breathing within four to eight weeks of practicing two or three times a week. Yoga is a lifelong practice, so there is always more to explore.