Yoga For Complete Beginners - 20 Minute Home Yoga Workout!

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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:

Liz Neptune
did this right after waking up.. my first yoga experience.. thank you! I want to make healthy decision today :)
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🙂
I clasped at 13 minutes. I'm 15 and have the back of an 80 year old 😂😂
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.
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! :)
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.
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'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. 😊
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! :)
My bones cracked so much and I almost threw up at 13 minutes. Great video tho.
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.
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!
Michelle Pervaiz
It’s was great ... my first yoga experience 😊 Feeling stretched .. Thank you Adriene ♥️
Sonny Chaudhry
This is so helpful! Thanks so much, subscribed :)
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!!)
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.
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.
Nevo Hyams
I would have never thought of trying yoga on my own (at least not anytime soon), but I was inspired to do so because of self care November. I luckily happened upon it, and decided to join in. I recommend you do too!
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.
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!
I'm a total beginner, tried some yoga video previously and tbh I was losing hope, because my body is not flexible at all and I'm overweight. But my goodness, your video is the best. Helped me a lot mentally, as you say "Don't worry about making the perfect imagine", "It's self expression", "I get tired too", "ouch".... they really really helped me to build my confidence. Thank you xx
Nilanjan Paul
While doing this, I lose all count of time and the 23 minutes I thought were dreadful is quietly makes itself beautiful. 😇
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.
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!
Thank you this is the best beginners yoga I have ever tried. I love it!
Veilent Invest
Yoga is the bomb lmao. Cya tommorow ✌
Hello I want to start off by saying you are a good gift from heaven.Girl you are my angel right now I have bi polar depression disorder and anxiety.I do not handle stress normally and I have severe migraine and tension headaches on a daily basis.I had an episode/panic attack recently and I haven't been on my medication because I lost my job that provided me insurance which helped pay for my medication,due to my depression worsening which it did it got so bad I would start missing weeks of work and making up lies to try and save my job,anyhow I havent been on my anxiety medication in months I have had several fights with my significant other and have attempted suicide twice sense I stopped taking my meds.The last time not even a month ago was the last straw for me and I have decided a different route sense my new job is switching companies and I do not know when medical insurance will be readily available.This even though a tid bit has helped me so much already I procrastinated but I am so sick of being stressed and anxious and aching all over feeling like I have literally been ran over buy a semi truck and the damn painful migraines and tension headaches from all the stress.I need change and yoga and fitness as well I feel will get me started on the right track because I will feel like I am taking charge of my body for once and it's time for a change.
Shubhangini shubhangini
Wow.. Namaste ..from India 😄
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!
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.
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
Nitza’s Mind
I have PTSD and this video help me a lot with relaxing I’m not quiet out my head yet but hopefully the more I do this it will help
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
I know this class says for "beginners" but I am a TOTAL beginner. I have no idea what "head in the heart heart of the pelvis" or "crown of the head releases" or "puppy posture" or "breathe into the back of that right leg" means. If she could do a class on yoga dialogue to help explain what it means, and what the goal of yoga is for the body, to watch before the beginner yoga class, that'd be great.  Also maybe something for someone with trouble doing these poses? I think some beginners like me are probably not this limber yet. What do you do if you have severe pain (mine is chronic)? How do you break the pose without injuring yourself? My doctor just suggested yoga was helpful for the pain I have.
Netarded Rigger
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...
Khushal Gandhi
My first yoga experience practicing it alone and I loved it Thank you Adriene
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! (:
Maybe yoga just isnt my thing, it kind of frustrates me more than it chills me out 🤔any tips?
Julie Dixon
I really liked her session. Really teaching the "soul/spirit " part of it.
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
Just done this its my first time doing yoga, I feel great!
Nik Nak
Hi Adriene. Im just about finished my first week of this video, what would you recommend as my next step. A second video of yours? Thank you.
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.
Can anyone offer any advice for downward facing dog please? I'm a newbie and have no problems with my arms/ wrists but my hamstrings are incredibly tight so putting my heels flat on the mat is a no no. I have to be on tip toes or bend my knees but then that means moving my hands in so my triangle is smaller. Is it just patience I need?
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
I needed this today. I haven't been good to myself lately.
Alyssa Hosking
I just tried this today and I think I'm sticking to it. you're great at explaining everyhting thank you!
Lance J Nolasco
Subscribed this gonna be my routine every morning it’s so good!!
sahil garg
come to INDIA and find out more guys . Wish you happy and healthy life :)
Anastasia saari
First I wanted to say thank you very much for taking the time to make this video. It was simple and easy. I have done some yoga in the past and found I was pushing myself to my limits and forgetting to have fun and enjoy it. I am also a recovering. I woke up and decided to search for a beginners yoga video and found this one. I m happy I did this while my 6 month old baby took her nap this morning. I will accept the challenge to do this once a day for the next week. Its sometimes so hard to find time for myself, when I have four kids who need me all the time. This was me taking some time for myself. I have been really stressed out these last few weeks and honestly just surviving. So again thank you. I needed this and will check your other videos out. I live in Finland and the classes here are all in a different language , so that was also hard to follow in class.
Monica Kappel
I just moved to Austin and have yet to find a yoga studio. This morning, I thought I would give it a try at home. Boy did I get excited when you said you lived in Austin! You are a great instructor! Can wait to try out the rest of your videos
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. 💕
i like this
Charlotte Gulley
OH.MY.WORD!!! I am 72 years old and this was HARD!!! I cannot bend my knees ALL the way. I WILL be back. Also, I had to hold on for balance. I will be 73 January 7th.
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. 🙏🏽
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!
You are so beautiful
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.
Stardust Vibes - Relaxing Sounds
If you are reading this, YOU"RE BEAUTIFUL😊 don't let anyone tell you otherwise 😊
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
Emily Beckwith
Day 2. I feel so calm and relaxed. Thank you!
dianette gonzalez
she relaxes me and that is a feat
If you look at the statistics, this video has huge spikes in views every January! New Year's resolutions, anyone?!!
Cee Why
Thank you. This was very nice
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 !
Whitney Shea
I'm trying to regain muscle strength after battling cancer through surgery and radiation. I have lost 70 pounds of not only fat but muscle, and I knew yoga was the way I wanted to go to regain muscle and just be healthier in general. Thank you so very much for an easy to follow and nonjudgmental video. I cannot wait to conquer the beginner's video and move on to your other videos!
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!
Janee Smith
I am a 46 year old woman who had never done yoga until I found Adriene in May of 2015.  I have been consistently practicing it since then, thanks to Adriene.  It has improved my posture and my muscle tone dramatically!  It was instrumental in my being able to get off of blood pressure medicine that I had been on since 2010!!  If, for any reason, I take a break or I am particularly tight from the stress and strain of life, I come back to this workout is very simple and helps me get back into the swing of a yoga routine. Thank you Adriene for your ability to teach without complicating the process.  I don't know how I would have gotten this physically strong and balanced without you!!
Caelin Bradley
Wow!!! That really helped my back. It has been sore for weeks and this has helped majorly and I feel really good now. Thank you.
Began doing this today
Bev Onciu
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.
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. 💜🙏🏼
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.
Amy Jackson
Is your back supposed to hurt? I got 6 minutes in and had to stop 😯
Celia Perez
my fist video done today. thank you good teacher
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.
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)
Natalie Roche-Griffin
Thank you :)
Ruth Morgan
I'm amazed the difference just 20 minutes of basic yoga made to how my body felt. I've been feeling stiff and inflexible, and now feel looser and relaxed. Thank you Addriene. Love that it was short and sweet.
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!
Bunni O
I went to a yoga class and swore I would never do yoga again. After going to two doctors and them telling me I need yoga I'm so glad I found you! Thank you!
alejandro landeros
Do it once a day for a week? Challenge accepted. :)
Tay Powell
Wow this got me excited to finally give yoga a try!!
mommy loves makeup
5/7 says so far 🤗
amy williams
My first time ever doing yoga! Thanks this was awesome!
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
I'm a 6'9" male at around 385lbs. I just turned 31 a couple of days ago and this is my first yoga session on a long road of doing yoga. I realized a lot of weaknesses that I have in my body, my arms are shaking as I type this lol, and I know yoga will help me strengthen them. Thank you for making such a great video. I will definitely continue doing this video until I think I'm ready to move up to the next one.
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.
Mike Williams
I promised my anima, my first yoga session! It was enjoyable, Thanks so much.
Lei fan
Hi, Adriene. Thank you for sharing this. It's like magic. 20 mins practice cured my back pain. subscribed:)
i really like this, the first couple of videos i found for yoga beginners the instructors spoke very slowly and it didnt feel very engaging, hopefully i will come back for more and more :)
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 :)
Bourbia Nasro
day 5
Michael Jones
That 100% didn't feel like 20 minutes 😁😁😁😁
RiceLover 69
My first time after my workout today thank you
Athena Fleury
My first ever yoga experiences thank u so much 😊 this was perfect!
Caitlin Smith
My wrists and hands can barely hold my weight while doing downward dog. I keep having to take a break from that pose every like 5 or 10 seconds ugh. I'll keep trying though.
Бата Анаа
My therapist prescribed Yoga for mindfulness purposes and exercise to bring my mood up. I hate to admit but I never really took it seriously...until now that is. This is a really good video for a beginner who has doubts. It goes slow. It explains what you have to do step by step and why you're doing it and most importantly Adriene doesn't make you feel like an idiot for being a beginner. Honestly, I think Adriene makes this video so great. I feel silly when I try yoga because I'm not as good as the instructors and for the first time even though I messed up and didn't do as well as I liked, I still felt good about it.