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Yoga for Beginners: Safe Daily Practice at Home

Gentle poses, breathing and relaxation for students and young professionals — 15 minutes a day, no prior experience

Ghosla Academy · Wellness Team

This course is a gentle, practical introduction to yoga for people who have never done it before. You will learn a small set of common poses, simple breath awareness and relaxation, with clear instructions on warming up, staying within a comfortable range and stopping when something hurts. The focus is on general wellness and habit building, not on flexibility contests or quick results. By the end you will have your own 15-minute routine and a 3-week log that helps you stay consistent around exams, college or office hours. Yoga here is presented as a healthy activity, not as a treatment for any medical condition.

What you will be able to do

  • Practise basic standing, seated and floor poses with safe alignment
  • Warm up properly and recognise signals to ease off or stop
  • Use simple breath awareness to settle before study or sleep
  • Move through a slow, beginner-paced Surya Namaskar
  • Finish a session with a calm relaxation in Shavasana
  • Build and track a short daily practice that fits your timetable

What you build

  • Your personal 15-minute morning yoga routine
  • 3-week practice log with weekly reflection

What you need to start

  • A yoga mat or a folded durrie/carpet on a non-slip floor
  • Comfortable clothes and about 15–20 minutes a day
  • If you have a health condition, injury or are pregnant, take your doctor's advice before starting

Curriculum · 5 sections, 17 lectures

Getting started safely4 lectures
  1. What a beginner yoga practice includesFree preview8 min
  2. Safety first: warm-up, limits and when to stopFree preview10 min
  3. Setting up your space, mat and timing6 min
  4. Quiz: Getting started safely5 min
Breathing and posture basics3 lectures
  1. Natural breathing and simple breath awareness9 min
  2. Posture basics for desk and study hours7 min
  3. Quiz: Breathing and posture basics5 min
Standing and seated poses3 lectures
  1. Standing poses: Tadasana, Vrikshasana, Trikonasana12 min
  2. Seated and floor poses: Sukhasana, Vajrasana, Bhujangasana12 min
  3. Quiz: Standing and seated poses5 min
Surya Namaskar, slowly3 lectures
  1. Surya Namaskar step by step at a gentle pace14 min
  2. Project: Your 15-minute morning routine15 min
  3. Quiz: Surya Namaskar, slowly5 min
Relaxation and building a habit4 lectures
  1. Shavasana and guided relaxation9 min
  2. Building a 21-day practice habit6 min
  3. Project: 3-week practice log and reflection15 min
  4. Quiz: Relaxation and building a habit5 min

Who this is for

  • Class 9–12 and college students who sit long hours studying
  • Freshers and young professionals with desk jobs who want a simple daily routine
  • Complete beginners who feel unsure about where to start with yoga