Free resources
Free yoga resources for practising at home
Practical tools you can use straight away, whether or not you take a class with us: a short breathing break, a beginner's pose glossary, a home-practice checklist and a simple weekly planner.
Five-minute breathing break
A simple, calming breathing practice you can do sitting at your desk, on the sofa or lying in bed. It is based on the NHS's guidance on breathing exercises for stress.
- Get comfortable, sitting or lying down. Loosen anything tight around your waist.
- Rest one hand on your belly. Breathe in gently through your nose and let the breath flow down into your belly, without forcing it.
- Breathe out slowly through your mouth.
- Keep the breath gentle and regular. If it helps, count to five on each in-breath and each out-breath. It's fine if you can't reach five at first.
- Continue for three to five minutes.
If you feel light-headed, return to your normal breathing. Source: NHS - Breathing exercises for stress (opens in a new tab).
Beginner's pose glossary
Plain-English explanations of poses you will meet in most beginner classes, with an easier option for each.
- Mountain pose
Standing tall with your weight spread evenly through both feet. The starting point for most standing poses.
Easier option: Keep a soft bend in your knees rather than locking them.
- Cat-cow
On hands and knees, gently rounding and then lengthening the spine in time with the breath.
Easier option: Pad your knees, or do it seated with hands on your knees.
- Child's pose
Kneeling and folding forward to rest. A pose you can return to at any time.
Easier option: Place a cushion between hips and heels, or rest your chest on pillows.
- Downward-facing dog
Hands and feet on the floor with hips lifted, making an upside-down "V" shape.
Easier option: Bend your knees generously; try it with hands on a chair seat.
- Low lunge
One foot forward and the back knee on the floor, stretching the front of the hip.
Easier option: Pad the back knee and rest your hands on blocks or books.
- Tree pose
Balancing on one foot with the other foot resting on the ankle, calf or inner thigh.
Easier option: Avoid pressing on the knee; use a wall and keep your toes down.
- Seated twist
Sitting tall and gently turning the upper body to one side.
Easier option: Twist from the middle of the back, never forcing with the arms.
- Relaxation pose
Lying on your back, completely supported, at the end of practice.
Easier option: Bend your knees or put a pillow under them if your back is uncomfortable.
Home practice checklist
Run through this before each session:
- Mat flat and not slipping
- Clear space to stretch your arms and legs out
- Props within reach: cushions, a belt, a blanket
- A sturdy chair or wall nearby for balance
- Water to hand
- Device charged and positioned, sound checked (for online classes)
- Comfortable clothes, bare feet
- A reminder to yourself: rest whenever you need to
Weekly practice planner
Pick two or three short sessions and write them down. Print this page to use the planner on paper.
| Day | Time | What I'll practise | Done |
|---|---|---|---|
| Monday | |||
| Tuesday | |||
| Wednesday | |||
| Thursday | |||
| Friday | |||
| Saturday | |||
| Sunday |
Guides and trusted sources
Our guides
Trusted health information
- Physical activity guidelines for adults aged 19 to 64 (opens in a new tab) - NHS
- Sitting exercises (opens in a new tab) - NHS
- Flexibility exercises (opens in a new tab) - NHS
- Yoga: What You Need To Know (opens in a new tab) - National Center for Complementary and Integrative Health (NIH)
Want a teacher to guide you?
Join a live beginner class and ask questions as you go.