Yoga for Real Beginners: Start Where You Are and Build What You Need

A gentle, non-performative guide to getting started with yoga — even if you’re not sure it’s for you

Let me start with a little honesty:
This post didn’t start with me.

Pssst. Have you bought a yoga mat yet?

When I took over this blog, I inherited dozens of posts, including one called “Yoga for Plus-Size Beginners.” And to be clear — I understand the intention. This post was meant to encourage people who don’t often see themselves reflected in mainstream yoga spaces. And that part? I fully support.

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I’ll deliver this straight to your inbox, so that you can refer back to this post any time you’d like! 🧘🏻‍♀️

But here’s the thing I’ve learned in two decades of yoga practice and over a decade of teaching:
Yoga can feel intimidating for every beginner.
No matter your body, background, age, or ability.

You are not alone if you’ve ever wondered:

“Am I strong or flexible enough for this?”
“Do I need to lose weight before I start?”
“What if I can’t keep up?”
“Will I be judged?”

I’ve heard all of it — and I’ve felt some of it myself. That’s why I decided to keep this post, but rewrite it with compassion, clarity, and encouragement. You deserve a yoga practice that makes space for you, not the other way around.

💬 What Yoga Is Not (Even Though It Might Seem That Way Online)

Yoga is not about squeezing into a certain shape.
It’s not about looking like the most flexible person in the room.
It’s not about weight loss, “fixing” your body, or becoming someone else.

It’s about learning to come home to your body, one breath at a time.
And yes — that process can be slow, gentle, wobbly, and completely valid.

🧘‍♀️ So Where Do You Start?

You don’t need fancy leggings. You don’t need a perfect down dog.
What you do need is:

A yoga mat or soft surface
Clothes you can breathe and move in
A few props (like blocks, a blanket, or books)
And most importantly, permission to go slow

🕰️ Try This: Phase-Based Yoga (You Don’t Have to Do the Full 45 Minutes)

I’ve created a 45-minute beginner flow you can do in phases.
You can try just 10–15 minutes your first day, then build up as you feel ready. Every part of the practice is designed to be supportive — not overwhelming.

🌬️ Phase 1: Gentle Grounding & Breath (10 min)

Seated breathing
Cat-cow
Child’s pose
Great if you’re new to movement or just easing into your day.

💪 Phase 2: Basic Strength + Balance (10–15 min)

Chair pose
Supported Warrior
Seated core work
Builds confidence and heat — without speeding up your breath or heart rate too fast.

🌿 Phase 3: Deep Stretch & Cool Down (10–15 min)

Supine twists
Bridge pose
Legs up the wall
Perfect for winding down, managing stress, or preparing for sleep.

🧡 Encouragement for Real Beginners (From Someone Who Gets It)

Here’s what I want you to know, friend:
You don’t have to be “yoga ready” to do yoga.
You are ready because you’re curious.
You belong here because you have a body and a breath.
That’s literally the whole requirement.

If all you do today is roll out your mat and lie in child’s pose — you’ve already started.

🧭 Want More Support?

📌 Final Thoughts: Start Where You Are. Stay Where You Feel Good.

Yoga isn’t about being flexible — it’s about being willing.
Willing to pause.
Willing to breathe.
Willing to try again tomorrow.

Wherever you are on your journey — I’m so glad you’re here.

Set an intention!

In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:

Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”

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