Yoga For Complete Beginners - 20 Minute Home Yoga Workout!

Download videos:
hd720 medium

Yoga for Complete Beginners! Adriene welcomes all levels - complete and total beginners to start here! Hop on the mat and start to build the foundation of your own yoga practice with this 20 minute home workout video! Enjoy, stay mindful and find what feels good. For more details and to join the conversation, go to /> Stay connected~ Facebook: />Twitter: />Pinterest: />Instagram: adrienelouise Intro music by Shakey Graves. Check him out here:

yoga for complete beginners yoga for beginners yoga poses for beginners beginners yoga beginners yoga class

Tracie Irene
My depression has kept me in bed a lot, which has caused a lot of pain and tension in my shoulders. I thought this might help me alleviate that, and get my blood flowing to help my brain and body reconnect. This was perfect. The right amount of strengthening burn without pain. I havent done anything active since i was little in gymnastics. I love how the poses quickly felt like falling back into those stretches I did when I was 8. I will definitely be returning to this video as I try to improve my health, and get my brain listening to my body again.
Jasmine Bond
I am a recovering heroin addict. Will be clean on June 10th exactly one year. This has helped bring me to a new peace of mind as I start dealing with the stresses of the real world. When you are an addict all you can care about is drugs so when you finally get clean the stress the real world has to offer can be quite over whelming. Thank you for this video it's been very helpful in my recovery of mind, body and soul🙂
Roger Domingo
Hi Adrian. 15 million people have benefited from your great video. Thank you. Just a note of feedback - not complaint - from a 74 year old geezer who is a REAL beginner. Laugh with me at this picture. I turn on your video "for beginners," and resolve to do everything you do. You start me in a cross-legged sitting pose. I spend 5 minutes trying to muscle my stiff legs into a pretzel position under me, falling backwards onto the floor every time. Could you perhaps post another video, called "Leg Folding for Beginners?" Thank you.
I clasped at 13 minutes. I'm 14 and have the back of an 80 year old 😂😂
Allison Shockley
I couldn't hold all of the poses as long as Adriene did, but I made it through the whole video and I'm super proud! :)
Liz Neptune
did this right after waking up.. my first yoga experience.. thank you! I want to make healthy decision today :)
Shianna Race
Tried this yesterday and was surprised it was over so quickly. I remembered trying other workouts and 15minutes seemed like an hour. This video however seemed to breeze on by. I was disappointed I gave into breaking the downward dog position, but I at least knew the next time I could hold it. Today, I went through it all without breaking pose. I breathed through the pain. I’m proud I made it through the video twice now in two days. I want to keep this up! :)
Tatjana T
finally I found the video for complete beginners that is slow paced and easy to follow without constantly trying to look at screen because you have no clue what the teacher is talking about and all the terms she is using! It was nice, thank you! :)
Scott Free
Just turned 50. 340lbs and Type 2 diabetes. I've given up sweets and now carbs. Hoping that by adding yoga, I can get to a stronger healthier lifestyle. Love this video. Just the right length for mornings before I shower and go to work at a desk all day.
I did this yoga workout for the first time about a month ago and tomorrow I'm attending my first ever yoga lesson in real life! I'm so excited about it!!
Julie Dixon
I really liked her session. Really teaching the "soul/spirit " part of it.
Elnaz FP
I came home from work today, feeling depressed and tired so decided I was gonna sleep in. I sat the alarm for an hour and a half and got in bed. as my eyes were closing and I was falling asleep I had a moment of realization, all I could hear in my head was that this is it, this is the moment you choose. so I instantly got up and as I made my bed I made up my mind to. So happy that the first video that popped up was yours. I did this right now and I'm already feeling a lot better. I've added this to my bookmarks and from tomorrow I'm waking up 30 minutes sooner to start doing yoga 😇
I seen you on Rachel ray with girl who lost weight just by watching your videos. So today 1-15-18 am starting. So thanks for letting people follow you. Thanks again Leslie
Frensisca Danastor
This was awesome for a yoga beginner. Her voice is perfect for yoga. Thank you Adriene.
Sonny Chaudhry
This is so helpful! Thanks so much, subscribed :)
Mandi Aldridge
I just did this. I can't even explain... I've struggled with my body for years. Abuse on every level. I've PCOS and Adrenal issues that have made weight gain easier and weight loss more difficult. I've read that stress is a nightmare for these things- I stay stressed. Articles and friends have suggested Yoga as an option for relieving stress and a low impact 'exercise' that would go easy on my taxed adrenals. I was intimidated. Have looked at local classes but have been ...too insecure. It's more than the weight. It's the connecting with my body. In order to survive certain abuses I shut off from my body. Now, what once helped me survive, is literally going to kill me. I decided tonight is start. I decided today. I just circles around it until now. This little video. This. Little. Video. Your kind voice and the doable poses and the encouragement to connect to a body I've so long neglected and ignored. I am near weeping. I can't explain it. Thank you. So very much.
I'm pretty unfit. I find exercising embarrassing, partly because of body insecurity and partly because I'm not strong or flexible. I've always had tight hamstrings, which doesn't help. I've always wanted to try yoga, and I really enjoyed it. My favourite thing is that your voice is reassuring and comforting, rather than pushy or harsh. I didn't feel guilty for not being able to straighten my legs fully or whatever. I felt reassured that it's okay as long as I'm trying. Thanks Adrienne. Gonna try the 30 days of yoga and see how I go. 😊
Ro Grant
This is a great video! You're a great teacher and you seem very patient. Didn't quite make it through the video on the first go, but I'm gonna keep at it. I've already revised my diet, I've taken to eating more fruit, veg and protein. I've taken up walking 6 days a week and I hope to join my local gym once I get a job. I'm so proud of myself so far! Can't wait to be fit and healthy!
Claire Scott
Your a great teacher, this is very easy to understand
Stanley Noel
Morning and thanks Adriene. As a first timer, I really enjoyed the experience. Found myself really getting into the feel of things naturally.
Oh, Mothstradamus
I have always wanted to do this, but every time I go somewhere to try, I get mocked... for being a beginner, for being fat, for not having the right attire, for having too large of breasts... and I am so weak that I can't really even hold a downward dog for very long, but I am going to keep trying with you as my guide. I really like that you let your viewers know how things are supposed to feel, because if it doesn't feel the way you say it does, I have to adjust until it does. Your videos are very inclusive and welcoming, and I don't feel like I'm being mocked the way I do in other guided videos (I know it's just my own paranoia and fears, but it's been over 18 years of being made fun of for my weight, or for not being able to be terribly active thanks to asthma.) Sorry for rambling on and being kinda personal, but I'm really appreciative. Embarrassed that I feel so sore after 20 minutes of beginners yoga (with a small break at the 14 minute mark to cry over the fact that I couldn't hold the position,) but still very appreciative. See you tomorrow!
Nilanjan Paul
While doing this, I lose all count of time and the 23 minutes I thought were dreadful is quietly makes itself beautiful. 😇
Gary O'Donovan
I did this at the end of a long day and feel so invigorated! All of my tight muscles and joints loosened and became relaxed. I will follow more of your videos and for now sleep more easily. Thank you so much for this video!
Franka Henley
My first yoga attempt ever and I loved it!! After my friends been telling me to go to yoga class with them for ages I thought I it first myself and now I want to join a yoga class. Great explained and such a great soothing voice! Thanks for the video x
i did this just now... i didnt want to start going to a yoga class as a man i thought i might look silly or it might be seen as "kinda girly" and a "gay thing to do" (i'm not gay, im asexual), or maybe i would GET IT WRONG and look foolish .etc, but the main thing i took from your video is that yoga is not about what you look like, or looking silly, doing it wrong or whatever but it's about the EXPERIENCE of it all, and also it's much more difficult than it looks (i couldn't even do some of the poses in the video, my tendoms can't even stretch that far lol), but also that it's MUCH more accessible than i thought it would be (it's difficult, but i think the more i do yoga, the easier it will become due to stretched tendoms and such)... anyway, THANKYOU for the video!! I will see if there is a yoga class at my gym now because i think it would be beneficial to have someone directing me and correcting my stance if i'm doing it wrong (i know it's about the experience, but it IS also about the exercise too so i dont want to be making it too easy for myself by half-assing the poses! :D) ... thanks again!! i added it to my bookmarks / fav video / subscribed :P i will probably watch it tomorrow and follow along thanks bye! p.s sorry for writing so much but i have asperger's syndrome and i got excited by the whole experience! plus i've been awake since 4am drinking coffee! lol ^^ ok bye! opps, i mean NAMASTE! (I respect your spirit very much!!)
sarah patterson
Hi Adriene! First time doing yoga and glad I found your video time went by in a flash and it didn’t feel like a chore. Just felt great. Thanks I’ll be back tomorrow !
Alexandra Eusebio
It was awesome!! love your explanation, thanks a lot :D
Dawn 17
It really helps,I'm always insecure and self cautious about myself,I'm really glad when you kept saying "its okay,dont think to much about the perfect position and just let out self expressions" I'm very calm and relaxed! Thank you so much for putting the effort on making the video,And its not tense at all,you kept talking nicely and calmly,I feel very welcomed. Again,thank you. 💕
Bev Onciu
A Course In Miracles Spiritual Psychology
I can't sit cross legged, this is not an "easy" pose for me. ????
Sarah Glenner
I hv never done yoga before and this lady is both inspiring and patient. She is both realistic and NON-JUDGMENTAL with her body moves and stance. I’m sharing her with all my friends!
tim kat
Veilent Invest
Yoga is the bomb lmao. Cya tommorow ✌
I needed this today. I haven't been good to myself lately.
Sylena Mae
I like how you remind us not to try and have perfect poses but to connect with the experience our bodies are embracing. Several beginner videos I've tried seem to be a bit more pushy in getting the poses right which adds stress to a lot of minds for people like me who are brand new to this. Thank you for making it very welcoming :)
the wock
My drama teacher told me to watch a yoga video for a play we're gonna do. My mom walked in and she thought something else was happening...
Never done yoga for real, I just finished my collegiate basketball career and needed something like this in my life. I'll be doing this 2 times a day until i'm actually flexible and strong enough to do the harder stuff. Thanks! (:
Cheri Wallace
what a sweet voice. thanks! I'll be back.
Lance J Nolasco
Subscribed this gonna be my routine every morning it’s so good!!
Stardust Vibes - Relaxing Sounds
If you are reading this, YOU"RE BEAUTIFUL😊 don't let anyone tell you otherwise 😊
Savy R
Lemme start by saying ur a great instructor. I do yoga for a week and get consumed with everyday life and fall off but every time I find time & pull out my mat I put on ur vid. you explain everything so well, move thru poses so fluidly & u have a nice voice. i really wanna do the 30 days of yoga, 2018 goal. well keep up the great work O^_^O
First yoga experience & I can honestly say I don’t know why I ve never done it sooner the time flew by too! Thank you x
devy2007 Mulder
good job :3
John Smearman
This was great but my suggestion, if you're brand new like me, is to watch the video first before you practice. There are several times when you wouldn't be looking in the direction of the screen so I wasn't exactly sure what to do until I looked up in an awkward position.
Heather Griffin
Day 1 and your kindness and way, were just perfect. I feel like I lucked-out! will be here tomorrow too. I'm sweating after that intro and feel weirdly more flexible already. Thank you for what you do. Namaste. After a wk, I'll go to Grandmother met me in a dream last vivid, she's never done that lol and it freaked me out...cuz she said, "what are you waiting for?" and I woke up and here I am TODAY. No more waiting.
Trolling Cupcake
i love this video, your voice is so calm and soothing, i had a great experience i'm definitely gonna check your other videos .. you have a new subbie here :D
Alyssa Hosking
I just tried this today and I think I'm sticking to it. you're great at explaining everyhting thank you!
Mathew Green
I do this one and a 2 mile walk every M/W/F and the Fat Burning video Tu/Th and I've seen results. I still have a gut, but my stamina, strength, and flexibility have gone through the roof. I went from bad back pain and being able to lean just far enough to touch my lower thighs to being able to easily touch my toes. I don't shake when holding my weight up on my arms, I am no longer finding that I'm out of breath from the simplest exercise, and my asthma has been much more under control. As a 38 year old man I was super out of shape. Now I am still out of shape since I'm only into week 6 of Yoga, but I'm out of shape but getting healthier as each day passes. Yoga With Adriene has been the best exercise experience I've ever had, and I have tried using quite a few different programs. This one just works. As an aside, she also voices characters in one of the games I enjoy, DC Universe Online AND she was in a movie with the best and most versatile actor of this or any generation, Nicholas Cage.
Emma Griffiths
Really good video ... liked how you always did the parts with us instead of editing them out and how you emphasise how we want to do it vs a prof. Doing this everyday 100% xD
Bad Hare Day
So this is for complete beginners? I feel so dumb right now, but sadly I don't know what half of those terms even mean, like "hugging your inner thighs towards the midline", to give just one example. Should I just start and wing it, or will I hurt myself if I don't do it exactly right?
Michelle Pervaiz
It’s was great ... my first yoga experience 😊 Feeling stretched .. Thank you Adriene ♥️
Katarina Kitanovic
I think I'm a bit late, but this was very helpful, and enjoyable, looking forward to doing 30 days program :)
Destry T
I can’t believe 20 minutes flew by. I’ve been stressed, work nights at fast food until 6am, I’ve been going to the gym and making better choices but this week was really hard. It’s been 4 days since I made an effort and I feel myself slipping into old habits. I came home from work, fell asleep for about an hour and jolted awake. I woke up and one of my first thoughts was how I wanted to move my body. Not wanting to go all the way to the gym, I decided to look up yoga. I had a rather spiritual experience. Thank you for giving me some stability in my body and for grounding me.
Channel 10
If you combine Yoga and Lord Shiva prayers , then be ready to enter one of the most peaceful and healthy phrases of your life ! Om Namah Shivaya !
Ashley Elizabeth
Thank you so much! I am new to the truck driving world. I cannot explain what my body has gone through driving 18 wheelers in just a month and a 1/2. The vibrations alone in the truck are intense. The position I sit in for hours and hours, and not to mention the food that is available. You helped me make the first step into fighting the evolution of a trucker. I am inspiring to be that yogi trucker. The one who gets out at truck stops and does yoga or performs it in an empty trailer when I have one, instead of sitting longer, watching TV or cramming heart attack burgers down my throat. The career I chose is an easy way to fall away from what I am which is one with earth. I live in chaos and traffic and busy busy hurry hurry. So I am giving you great gratitude for sharing such a warm and loving exercise and way of life, way of connection with the universe. I subscribed and shall continue to view your wonderful work. 💜🙏🏼
Amy Jackson
Is your back supposed to hurt? I got 6 minutes in and had to stop 😯
Cuddleslut Enterprises
Great video trying to get healthy and this seems like a good jumping off point looking forward to more videos
Maybe yoga just isnt my thing, it kind of frustrates me more than it chills me out 🤔any tips?
Just done this its my first time doing yoga, I feel great!
Joan Crowley
You have such a lovely, calming voice. Thank you for producing this simple video for true beginners!
Thank you this is the best beginners yoga I have ever tried. I love it!
Natalie Roche-Griffin
Thank you :)
Sophie Louise
Hello, Are you a vegan? If so do you have any tips on this diet?
alejandro landeros
Do it once a day for a week? Challenge accepted. :)
Maria Jose Ramos
I found this video by chance a few years ago. It helped me through difficult times and I can't say I'm an expert, but sometimes I come back here and do this routine again and it always makes me feel happy.
You are so beautiful
Charles Phillip
Thank you for this! As a total newbie to yoga this video has been great. I’m on day 2 of this beginner’s practice and it clicked for me and I see why so many people are into yoga. 🙏🏽
Great instruction!
how was that 20 minutes? It felt like at most 5 minutes haha :D
My bones cracked so much and I almost threw up at 13 minutes. Great video tho.
Kelsey Lyn
Love this! Thank you so much. I’m so relaxed and feel like I’m going to get such an amazing night sleep
Cee Why
Thank you. This was very nice
Jessie C.
With being a beginner. Is there other videos you would suggest me watching? Today was my first day doing yoga and I'm already loving it.
According to Andrea
Oh my goodness Adrienne! You are exactly what I have been looking for! Love your positivity and your voice is so peaceful. Going to do this daily! 
Celia Perez
my fist video done today. thank you good teacher
Ruby Lopez
I felt like a confused pretzel as I’ve never done yoga before but I gotta say, great job explaining everything. I really found this intro helpful.
Melon and Love
Im really trying to better myself as a person. As well as mental and physical health. This is really nice and fun. ITs very relaxing. I am really into calming my mind and becoming self aware recently. This was a great video. It felt very nice. I have bad hips and struggle following unclear instuctions since i used to never be active or take classes in yoga or anything. Very good narration/voice.
I’m not exactly like you showed in this video, some things I had to do differently but I feel so much better after this! I feel so calm and my pain is gone, thank you!
Fire Bird of Infinity
Did anyone elses volume turn up by itself everytime towards half of the second quarter of the video?! I tested it and it kept happening everytime.
Thank you for the video
Stephanie Potter
Thank you so much for posting this. I have always been interested in yoga but I took a "beginners" class and was so lost I was afraid to come back. I have noticed an improvement in my posture (I was obese for many years with a heavy chest causing me to always lean forward) My body alignment and my ability to shut out the noise. I reccomend this video to people all the time. I would say the biggest change I noticed was my back and neck pain is significantly decreased. Just realigning my body daily hs helped. Sorry it is such a long comment, I jut got excited.
Did this as my first experience of yoga. Really enjoyed it and am going to do it again tomorrow. Thanks for a great, easy to follow video! 😊
Felt great today after doing this for 23 minutes. I instantly feel better. I had several sleepless nights because I feel anxious before my interview but this yoga exercise for beginner is helping me to calm my mind and not give in my inner thoughts. My inner thoughts are filled with negativity and anxiety so my best bet was to perform yoga first thing in the morning. Thank you Adrianne . #mindfulness
If you look at the statistics, this video has huge spikes in views every January! New Year's resolutions, anyone?!!
Khushal Gandhi
My first yoga experience practicing it alone and I loved it Thank you Adriene
Carson Thorpe
Thank you so much for this video! My little sister and I loved watching since I'm planning on taking her to a yoga class.
Kathleen Chau
A gentle and easy introduction to yoga! Love it! Previously, I wanted to start doing yoga because my body is so rigid and inflexible. I saw it as something that I HAD to start doing, rather than something that I wanted to do. I admit that I held off on doing yoga for so long because I believed that I wasn't flexible enough to do it, and I'd get frustrated if I couldn't perform certain poses. This introduction helped me begin to ease into practicing yoga without judgment of my body and what it was or wasn't capable of. I never thought of yoga as having an experience with your own body, and I absolutely love that idea. It almost feels like a meditation practice. Thank you Adriene! I know I'll be coming back to your videos time and time again!
ashleigh hoebener
My aunt recently finished her yoga training to become a teacher and an old coworker had told me how much she loved it and it relaxed her. Now I am a stay at home mom and felt like I have somewhat lost my purpose because I am working anymore. I am going to make it to the mat, twice a day. Once an hour or so before bed, a relaxing one, and one in the morning to get my day started. Thank you for making easy videos... I never thought I would be able to do yoga without having to pay for a class!
A Fucking Leaf
I have Asperger's so verbal instruction is kind of difficult. Almost as difficult as trying to do the exercise while holding my Ipod so the screen stays horizontal and I can see what's going on... I'm just going to watch the video a whole bunch until I can memorize most of what's going on.
Tay Powell
Wow this got me excited to finally give yoga a try!!
i am 19 and i have extreme anxiety. i’m currently up at 3:42 a.m. searching for ways to alleviate my anxiety and i think i found my solution.
Jazlyn Cleamons
First time doing yoga, and I'm not gonna lie, it kinda hurt! I haven't really stretched too much in my life (19) so that may be my problem lol. I'm excited to see how I'll feel in a week after doing this everyday!
Bev Onciu
sahil garg
come to INDIA and find out more guys . Wish you happy and healthy life :)
Emily Beckwith
Day 2. I feel so calm and relaxed. Thank you!
Began doing this today
Shanelle Jocelyn
Yay always wanted to do yoga and now I have this great video!
Aye Aye Mon
Great! Thanks so much!
my body pops and makes cracking noises a lot. I'm only 17 is this normal? anytime I do exercise or yoga this happens. (i also have hypermobility)
This is amazing!! I love this video❤️