15-Minute Yoga for Beginners That You Can Practice Anytime

"If you're new to yoga, this 15-minute yoga for beginners class is definitely designed for you. There's nothing complicated or strenuous about it. There's also nothing that requires a lot of flexibility, range of motion, or balance. You don't even need an entire hour. This yoga for beginners practice starts seated with some simple stretches to release tension in your neck and shoulders."

"Lower one ear toward one shoulder and see if you can kind of tilt your chin up a little to lean your head back slightly to stretch through the front of your neck. Then start to tuck your chin down toward that shoulder, stretching more toward the back and side of the neck. Turn your chin over toward the shoulder in a little neck rotation, and come back through center and do this on the other side."

The 15-minute routine offers an accessible sequence that requires only the practitioner and an optional mat. The practice begins seated with neck and shoulder stretches emphasizing spine length and shoulder release. Seated Cat-Cow variations mobilize the spine with gentle backbends and rounds while maintaining seated support. The sequence progresses to twists, side bends, kneeling stretches, and low lunges to open hips and build flexibility. Simple balance and strength elements are introduced in an approachable way. Movements focus on releasing tension and improving range of motion without demanding advanced flexibility or prolonged practice time.

Read at Yoga Journal