Yoga For Beginners - 40 Minute Home Yoga Workout

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This sequence is beginner friendly and with a focus on FOUNDATION and FLEXIBILITY. Hop on the mat and start to build the foundation of your own yoga practice with this 40 minute Yoga For Beginners video! For more, check out my Yoga For Beginners playlist: /> For more free yoga videos and online yoga classes, /> Stay connected~ Facebook: />Twitter: />Pinterest: />Instagram: @adrienelouise Intro music by Shakey Graves. Check him out here:

yoga for beginners beginners yoga home yoga workout online yoga class yoga instructor adriene mishler yoga with adriene

I tried yoga last week but the instrutor was too stressful so I decided to search for classes on youtube. I just did this begginers' class and in the middle of it I started crying. I think it was on the child pose. I don't know why, nothing sad happened to me or anything during the past years but I think it was stress being released. I suffer from generalized anxiety, last year I even had a seizure and ended up on the ER. I've been a lot better now with medication and exercise, but never tried yoga. I just ended this class and I am so surprised! I don't feel the usual stiffness on my shoulders anymore. To be honest I am surprised with how light my body and mind feels after only 40 minutes of yoga. I will keep doing these online classes and even look for a new instrutor. Thank you.
So this is my first attempt at yoga. I don't really want to join a class..there's people there and I don't do well with crowds..So I decided I'd try it online. So in with the search, this was the first video I found. So I gave it a shot. And I gotta say, holy crap I felt defeated. I am a little over weight so some of the position would just simply not work for me because of my gut. I did the 40 minutes and came the end doing the corpse I actually cried a bit. I'm not quite sure why, probably just the stress from feeling like I'm failing. Or the frustration of being a bit over weight. So a few hours later I figured, well she is healthy and skinner than I am, maybe I should look into over weight yoga or someone with a body type similar to mine. And I have to say, after like hours of searching. I'm coming back here. I like how you explain things. You're not stressing me out or anything like that. The stress I was doing was just my own ideas of what I should be and think I am not. I'm going to try sticking to this. Thank you for these videos. I think they will help me quite a bit.
Patricia Kuiper
Bought a yoga mat today, put on some nature sounds as a background noise and lit some candles. This was my first time doing Yoga with Adriene and I'm already addicted. I loved this one.
Perci Carvalho
this video is from 2014. We're in 2018. so i thought it'd be a little silly to leave a comment. but then i scrolled down the comments and realized your videos from 4 year ago or more keep helping people that, just like me, are trying new habits, looking for health and harmony.... for that... thank you. your channel is amazing.
Im 40, served 12 years in the army, 8 in war zones.  And I lifted weights and carried around 100lbs of gear for years.  My back, knees and ankles were all in pain constantly.  I quit working out over and over again because I hated the constant pain. 4 weeks ago I decided to try yoga, and now Im doing this video 5 times a week, mon thru fri and I feel better then I have since I was 20!! Adrienne your the best, thank you so much for this video and I wish you all the best in life.
Megan W
So I don't know how to say this without being crude but when I'm in a lunge position with my fingertips to the ground, it's hard for me to stay on either side of my leg, because I have a big chest. So I modify it by putting the leg to the outside of the arms which allows for more stability through my fingers. Is this a proper way to modify it?
kat celeste
I decided I wanted to try yoga for relaxation and to help me be more balanced and flexible. I did your 20 minute video yesterday and felt great, I just got finished doing this one and feel amazing. Thank you for these videos, I hope to be doing them more often and join a yoga class as well! You're very helpful and I like how you make yoga more about how you personally feel about your body rather than getting the poses exactly right.
Kathleen's Closet
My cat thanks you for the corpse pose, she wasn't happy that I kept moving around but as soon as I laid still she took the opportunity to cuddle hahaha
SiK TiK Media
40 minutes seemed like 5.
Lauren Miller
You're the best teacher :)
I remember doing this video, when I started yoga 6 months ago. And I remember that this was quite hard for me, today I found it really relaxing. I am so much more flexible and happy with my body. I did the 30 days of yoga twice already, and I started doing power yoga, which is a new challenge for me. I want to thank you, because through these videos I found my love for yoga ❤
Joell La Brie
I think it's funny I had to watch an add for McDonalds before this video
Ami McManus
i know some people are not liking your chatter,but its one of the reasons i find your video's so easy to relate to. thankyou for making yoga alone a special and fun experience. i love my time on the mat with you.
Nina Sanderson
I have a terminally ill husband and mother, as well as (like many of us) a fairly stressful job.  Without even realizing it, I had become quite sedentary while sitting at bedside with mom & hubby, and had stopped checking in with how I felt.  I tried several yoga videos, which just stressed me out because I wasn't doing it right.  I love, love, love Adriene, she is calm, soothing, and accepting.  This is a little vacation from stress I can do right at home while my husband is sleeping.  Adriene, if you read this, please know that sharing your gift in this way made a profound difference for me.  Thank you.
Bethany Koop
I'm way better at this than I thought I would be. She's a wonderful teacher; I love listening to her voice
Masha Gasparova
I am one of those people who want to do yoga , but somehow in 15 minutes i want to quit everything and move on to something else, or i just check time every five seconds. This is first 40 minutes video i have accomplished and i'm so happy and so relaxed, thanks for the video
Michael Symon
This was great. Took my phone to the beach and followed the lesson. Made for a perfect afternoon. Thanks
Kel B
Are your wrists and hands supposed to hurt really bad when you do this??? I really like this, but I'm worried I'm going to break a wrist.
Maya Ariel
I just finished Ytt about 2 months ago and I recently started teaching a beginner level yoga class. I have been finding it a bit more challenging to plan than a mixed level class. Today I really needed some inspiration for my next class and this was so perfect! I incorporated a couple of things from this video into my sequence for the class. My students are really going to love it. :)
Rachel Williams
This was absolutely lovely.
Dont do this the day after leg day and then right after you do arms! That was so hard XD but i loved it. Imm just lay here in shavasina for a few years
Lindsay Wade
I'm so glad you exist and decided to make these videos !! I've struggled with exercise and anxiety for a long time. I don't know anything about yoga or you; I've only been doing it two days, but I can honestly say I feel amazing!! :D
Kristen Berkahn
Thanks Adriene for making yoga feel accessible to 'normal' people! I'm a mum and work part time, so finding 'me time' can be a challenge sometimes, but your videos are so easily accessible and simple to follow. I'm loving my new-found love of yoga, thanks to YOU! :)
Sookyan Siew
I relaxed too much and when I almost fell asleep the music turned up and shocked me ahaha
Mark Bigelow
Great beginner series! Due to a military injury I have an artificial knee and a strong but painful natural one. Any advice on how to gracefully transition from sitting to other positions for my limited range of motion (which I'm sure yoga will improve).
Katie Safar
You've helped me immensely in finding what feels good to my body. Thank you for making yoga more about what feels good and less about perfection! I've finally established a routine doing a couple of your videos every day. I cannot thank you enough for getting me so excited about something positive. You are absolutely delightful, Adriene. I'm sure you get this a lot, but specifically what song is playing in your introductions? I looked up Shakey Graves but have yet to find the song! Thanks again for all of your guidance. Namaste. 
robert kraut
I am a total beginner, and every time I wanted to watch a video, I was always distracted, either by this (fake-ish) "enlightened" attitude, overdoing voices or with some kind of zen music. This is such a refreshment, it is a good quality video, nice room,  you are lovely lady, good voice, not pretentious, very natural. Just perfect! I will definitely continue!!
Bruno Consul
DON'T LET YOURSELF BE FOOLED BY THE FACT THAT THIS IS FOR BEGINNERS! I'm most definitely NOT a sedentary person, I run an hour a day and workout. Like, heavily. My flexibility, though, is TERRIBLE. And, quite honestly, sometimes I found it hard to breath while I was still learning the positions. In fact, in the very first day I had to break the video into two different sessions so I could finish it. I mean, if you could do it easily, that's great for you. But if you're just like me, and have the flexibility of a rock, TAKE. IT. SLOW. Don't let the fact that you could not master the beginners positions be a demotivating issue. It only means you have to strive for more, since you probably let yourself be overwhelmed by other factors, such as daily stress, or a consequential habit of poor nutrition. I just wrote it here so you can know it's okay to find it hard. And, also, that now I can do it! I couldn't bend my knees under my torso and I'm still learning how to bend my whole body in a ninety degrees position, stretching arms, back, chest, and legs, but I'm closer than ever. It's not because we lost our ways that we are fated to live poorly. Forgive yourself. Respect your limitations. You've been criticizing your body your whole life and it brought you nothing. Try to listen to it now, and you'll finally realize our limits are fluid and plainly mutable.
Hannah Seitz
I did your 20 minute beginners yoga video this morning, and I enjoyed it so much that I'm doing this one now, but I'm struggling to stay balanced and mindful of my body with fatigue. I think I might have been moving too fast. I'll go back to the first video tomorrow morning
Eugen Munteanu
I almost fell asleep at the end! haha
George Vasilev
How many times a week can you do this session?
Poses are good and synced. Works for all. Nice work.
Macey claire
I can't do it! I'm in tears! I can't get my Mind to just think about YOGA like she said. It is so active and is thinking about the day and the things to do and school and food and just won't relax! Notated how hard I try! Someone help me please! I want to relax. I am a beginner but this is really hard😢
Rawl Campbell
What if you can't sit in a cross-legged position? How do you sit?
R Martin
She is so darn awesome. My mornings now begin with Adriene
Thank you for this video! I suffer from back and neck pain and neurologically caused tinnitus. And these excercises work so well for me! Thank you <3
D Angah
The instruction on how to root hands and feet for strong foundation is extremely helpful!
any tips for someone who has sweaty palms and always loses grip to the yoga mat in some excersizes?^^
I wanted to start yoga to improve my flexibility and built a bit of endurance, and I love your videos! However some of the poses are difficult for people with a bigger bust or body in general... I struggled especially with the runner's lunge, could you suggest some modifications?
How many more times should I do these starter positions before moving onto intermediate? :)
Kirk Olsen
Great video. Best one I ever watched. The detail in which you describe each pose is fantastic. Totally enjoyed the practice. Looking forward to your other videos and growing in my practice.
I loooved this video. Have been doing it a couple of times. Which video would you recommend I do next? I don't want to get discouraged by a super tough one, is there a yoga video from you that is great from beginner to the next level?
Maddie Lee
GAHHHHH!!! ADRIENE YOUR AMAZING!!!! Thank you sooooo much for this video! I did your 20 minute yoga practice and felt great after, and i didn't know whether or not to do this one because it was so long and blah blah blah. But OMG IM SOOOO GLAD I DID 😍!!! I feel amazing!!!!! Like I'm sitting at my desk right now typing this and i feel so self aware, and my back feels stronger, I'm sitting up more! It really feels great and you definetely just got a new subscriber! I plan on watching your other videos :)
David Chalmers
+Yoga With Adriene Love your videos! Was wondering if you could do some kind of  recovery sequence for athletes after a tough workout? Keep up the awesome work!
Luke Hawkins
Think I stayed in that last pose for a good five minutes after the video ended..
I've been following your channel for a while now always "getting ready" to start but never getting to it. Well, last week I say to myself, if you don't do it you'll never goint to do it so I just started. I may say that I was a little bit nervous to not be able to do some of the postures due to my bad wrists and, like you were reading my mind, you nail the issue and you were right. I focused really hard into not let my body colapse over my hands and after many mat pilates and fitness programs going bad because of my fear I can tell today that I just needed someone to tell me that my wrist just needed a little love too. So thank you!! I not only saw today that I can actually do this tipe of exercise without it meaning getting my wrist hurt but that I actually have a lot more flexibility and endurance that I thought!. LOL.
miss jennifer
I found your channel a few days ago and instantly hit that subscribe button. I love your videos and how you create them with your beautiful calm voice. Adriene you really seem to be such a nice person and I can't wait to learn yoga with your help! You and your videos really inspire me, so thank you for your work! ♥
Kristin McElligott
I like that this was easy enough for a first-timer like myself, but challenging enough that I felt I was actually accomplishing something. Thanks for the video!
Haifa Almanea
This video became my two or three times a week yoga routine ... i noticed better flexibility and longer streches every time .. i highly recommend this video
Melanie Swan - Energy Healing Soul
Hi Adriene. Just did this sequence and wanted to say thank you. I thoroughly enjoyed it and it's saved to my favourites. thanks so much, I really enjoy your relaxed, non-fluff, clear style. :) Melanie. 
Saeed Nemati
I think this is the best complete collection for any beginners...
Jessa Landshark
Whoa, i got so lost in this i couldn't believe that it had already been the full 40 minutes. Awesome! I love your videos, so relaxing :)
Lien Nguyen
Thank for sharing great video. It's very helpful for the beginners with subtitles
Zoey Legend
I've been doing beginner's yoga for four days now and I'm proud of myself for completing this video with hardly any difficulty. For someone who lifts weights and stresses out a lot, yoga is perfect for helping me open up my body and relax. Thank you!
Victoria Goddard
This is a video for beginners,  i feel i need to be talked through the poses. Please keep explaining them as you do. It was very rude of that person to say not to talk so much.
WOW you are amazing !! Thank you so much ! Where are you from ? where do you teach ?
Erin Levine
This was GLORIOUS, to say the very least! Thank you so much, Adriene! Can't wait to do more yoga with you! :D 
Kimberly Clark
I loved it. i have been debating on whether Yoga is for me and after completing this video I am hooked. I didn't even notice that I was doing this for 40 minutes! Yippeee!
Reconnect Yourself
Loved the video, loved doing the yoga practice, felt really relaxed after the 40 minutes. Thank you
Pablo -
This was my first time experiencing yoga and i really like it. Thank you.
Omg I started crying at the end of this video. Like many of the comment say down below. I feel like I just relieved a lot of stress completing this 40 min video that felt like 5. Thank you so much I can’t wait to continue this journey of yoga practice! :)
Cesar Escobar
The easiest transition from the couch potato lifestyle to Yoga!!!
Jordan Fisher
This made me feel amazing! I am currently trying to lose weight and like to begin my weeks off with some yoga. It was so easy to follow, and no position was too complicated for me, or too uncomplicated for me to feel something! Thank you for posting these :) It's honestly changed how view practices as such.
Jojo S
That Yoga Workout is so great. Just what I needed. I feel so relaxed right now . Thank you so much Adriene! :-)
Stacey K.
Amazing! Thank you, Adriene! I've been practicing on my own for a few weeks... just doing my favorite poses here and there. But it felt SO great to return to this video and intentionally a take 40 min. yoga retreat! You are so comforting and helpful. Namaste. :)
James H
6'5'' 290 pound ex foot ball player with two back surgeries under my belt. This exercise was great. Yoga is much more difficult than I thought. Yet relaxing. Thanks for the video
Amy Payne
I love your teaching style. This was the best yoga class I've done yet.
I have done yoga for about a week now. I am far from being a pro but I have seen some major improvemens. it is easier for me to keep a proper posture I don't have to think about it so much. also I've never truly successfully been able to touch my toes. well the other day I felt adventures and decided to try and I did it! for the first time I was able to touch my toes without bending my knees. still a ways to go but made a huge leap for me.
sweet bae
like... I'm too scared my brothers just gona walk in while I'm in a cow position ...
Petra Hartlova
Thank you for getting me through periods of sadness!
Brittany Partin
This is my 3rd day doing yoga with Adriene and this is my favorite video. It IS for beginners since i am a beginner and i did it. I feel incredible and will be following her from now on. Thanks Adriene!
Mohammad Hafezi
last pose just felt wonderful... thank you :)
Heather Williams
I'm 20 years old, I look like im in good shape but this video made me realize I'm truly not. I thought this was going to be easy peasy but I struggled so much with this video! 20 minutes in, My wrists were hurting and my legs were sore and trembling - so much so that I could barely remember to breathe lol. I plan on sticking with these videos and hopefully improving. Yoga is not as easy as I once thought.
Robina Curtis
Awesome. I dove straight into your 30 days of yoga before finding this routine. You explained everything so well I realised I've been doing it all wrong. My foundations are a little shakey but I finally understood what to do. Not bad seeing as I am 66 years old proves you're never too old to learn. Thank you.
Jok Nyangoma
I'm so glad I finished my first lesson with you fully and I am making it a habit every day. Thank you! <3
FINALLY a truly Beginner Yoga... Thank You
Lu Anders
Your videos are soo awesome! Started the day with the energizing morning sequence and now I did this to relax from school. Feel relaxed, balaced and just overall great! Thank you! :-) <3
Jenn McLellan
I love the way you teach and how unstructured yoga can be. :) I never really thought about yoga, but I could tell even by the end of it my hamstrings were much looser! Thanks a bunch. 
Maxie Love
Hey. I tried this for the very first time today, and must admit, that within fifteen minuets I had to give up. I should keep trying right? The more I do it the easier it should get right? I don’t think I could get my butt up in the air the right way. Lol. I felt sloppy and very unbalanced, like I’d fall over. Do you mind explaining what you mean by pulling my naval to my spine? Does that mean using my stomach muscles to suck my stomach in or. . . ?
Tania Is
I'm from Russia. And I love your videos! I understand not much, but I do all what you say👍🏽🌸
Caroline Walker
Warning - if you have blood pressure issues DO NOT put your head lower than your heart!
Hi Adriene, Thank you very much for these workout guides for beginners. I have very recently decided to start doing yoga, more for that inner balance and relaxing feeling than weight loss or other reasons. I am so far impressed with how good it feels to do even the shortest 5-minute exercise and how it relaxes your body. Is there any recommendation on how often and how much should be done daily/weekly? Currently I do one of the shorter routines in the morning (20-minute routine), or throughout the day (the 6-minute one for the desk workout), and then do this 40-minute routine in the evening.
Daria Rejczak
today was my very first time doing yoga! 😄 i feel a little like jello😂 but I feel great, thank you! and as a wife, mother of two with two jobs I admit it was hard to leave the last pose..I wanted to lay there forever LOL 😜
Danielle Wynne
I really enjoyed it! So relaxed in corpse pose that I alsmod dozed 😂 thank you
Jessica Brooks
This is awesome from Jessie
Is it a problem when I have to fart when doing these exercises?
Sophie Francesca
I've been trying to build up the confidence to go to a yoga class at my gym but still way too nervous, so when I discovered your youtube channel I was thrilled! I loved the 20 minute beginner's video which I've done a few times, and just completed this one. Loved it. I'm feeling far less anxious and low, so thank you.
Did you reupload this video? Was there a problem with the previous one?
Julie Kenney
This video is a gift!  Feel energized and relaxed after doing it!
Raisa Saraf Chowdhury
my first experience in yoga and i have to tell you i LOVED it.. i feel great and refreshed. :D i didnt even notice how 40 minutes went by. you are amazing and i love your  voice :)  love,  raisa :) 
trammy cook
thank you, Adriene! Now I'm ready to start my day!
Maikenzy Rose DeZarn
I will re-watch and practice along later, but your voice is so soothing, I am watching/ listening while I'm at work. So nice. So lovely. I love listening to these as I edit photos. Might have to drive up to Austin and take your class sometime. You are an inspiration to me!
Danielle Koeber
This video is great. Thank you so much for making it easy to follow. You are awesome!
Dusky Lake
this video was everything, thank you so much for that experience <3
I'm actually impressed at how I could do all the poses! the backs of my legs were complaining but I did them without falling on my face :D
Khushbakht Awan
and one more question can I break it in pieces sometime? Like do half of it once and then the other half some other time if the day? #Motherproblems
Betty Kushida
I have been through anxiety periods, I am definitely trying this tonight!
Andi Elliott
Previously ive done the 20 min beginners work out for around 2 weeks, decided to move onto this, its a lot harder, i struggled with some poses a lot but i feel so great afterwards and happy that i got through, gunna start doing this one daily and hopefully i will get better over time ^_^
Sharon Dowuona
Great workout video.I feel great after practicing this! I will try to do this everyday. Thank you Adriene! :)