Begin with simple, gentle yoga and make the goal consistency, not performance.

A good starting plan:

1. Start with 10–15 minutes, 3 days a week
Do not begin with a hard class. Build the habit first.

2. Focus on basic poses
Start with:

• Mountain Pose

• Cat-Cow

• Child’s Pose

• Downward Dog

• Low Lunge

• Warrior I or II

• Seated Forward Fold

• Bridge Pose

• Legs up the wall

• Easy seated breathing

3. Learn to breathe
A simple practice: inhale slowly through the nose for 4 counts, exhale for 4–6 counts. Let the breath guide the movement.

4. Use a beginner class or video
Look for terms like gentle yoga, beginner yoga, restorative yoga, or yoga for mobility. Avoid “power yoga” or “advanced vinyasa” at first.

5. Do not force flexibility
Yoga should feel like a steady stretch, not pain. If something hurts sharply, back off.

6. End with stillness
Finish every session with 2–5 minutes lying down or sitting quietly. This is where yoga becomes more than exercise.

A simple first routine:

5 breaths seated
Cat-Cow — 1 minute
Child’s Pose — 1 minute
Downward Dog — 30 seconds
Low Lunge — 30 seconds each side
Bridge Pose — 5 slow reps
Legs up the wall — 3 minutes
Quiet breathing — 2 minutes