First Flow

One breath at a time

Anyone can learn to flow.

Learn yoga from your very first breath. Calm, plain-language guides to the foundational poses, sun salutations, and breathing every beginner needs — how to set up at home, move safely without forcing anything, build flexibility a little at a time, and turn a handful of poses into a steady practice you'll actually keep.

Getting StartedFoundational PosesSun SalutationsBreath & MeditationFlexibility & MobilityHome Practice

Breathing Exercise Pacer

Pick a breathing pattern like box breathing or 4-7-8, set a session length, and see cycle length, cycles per session, and breaths per minute.

Each cycle is 16 seconds (inhale 4, hold 4, exhale 4, hold 4). In 5 minutes that's about 18 cycles, or roughly 3.8 breaths per minute.

Breathwork should feel easy. If you feel dizzy or lightheaded, stop and breathe normally. If you're pregnant or have a cardiovascular or respiratory condition, skip the breath holds and check with a clinician before trying a new pattern.

Sun Salutation Round Calculator

Work out how long a set number of Surya Namaskar A or B rounds will take, or how many rounds fit in the time you have.

Home Practice Session Planner

Enter your total practice time and get a warmup, flow, cooldown, and savasana breakdown that scales to any session length.

All free tools →

Latest guides

50 guides
Home Practice

How to Warm Up Safely Before Yoga at Home

A simple yoga warm up routine for beginners that preps your joints, eases tight muscles, and helps you move through practice without strain.

July 4, 2026
Home Practice

How to Build a Home Yoga Practice You'll Actually Keep

Learn how to start yoga at home as a beginner and build a habit that sticks, with simple setups, short routines, and honest tips.

July 3, 2026
Foundational Poses

How to Do Bridge Pose (Setu Bandhasana) for Beginners

Learn how to do bridge pose step by step. Build strength in your glutes and spine while opening the chest in this gentle, beginner-friendly backbend.

July 3, 2026
Sun Salutations

How to Modify Plank and Chaturanga in a Flow

Learn how to modify chaturanga for beginners with knees-down options that protect your shoulders and wrists during a sun salutation flow.

July 3, 2026
Getting Started

How Often Should a Beginner Do Yoga?

Find the right yoga frequency as a beginner. Learn how many sessions per week to start with, whether daily practice is safe, and how to build consistency.

July 2, 2026
Flexibility & Mobility

A Gentle Full-Body Stretch Routine for Stiff Beginners

A step-by-step full body yoga stretch routine for beginners who feel stiff. Gentle poses, clear cues, and practical tips to build flexibility safely.

July 1, 2026
Breath & Meditation

A Short Bedtime Breathing Routine for Better Sleep

A simple 10-minute bedtime breathing routine to help beginners wind down, calm the nervous system, and ease into restful sleep naturally.

July 1, 2026
Flexibility & Mobility

Yoga for Flexibility: How Beginners Build Range Safely

New to yoga with zero flexibility? Learn how yoga improves flexibility step by step, with safe beginner poses and a simple routine to start today.

July 1, 2026
Home Practice

Morning vs Evening Yoga: When Should You Practice?

Morning and evening yoga both work. Here's how to figure out which time fits your schedule, energy, and goals as a beginner.

June 30, 2026
Foundational Poses

How to Do Warrior I and Warrior II (Step by Step)

Clear, beginner-friendly instructions for Warrior I and Warrior II yoga poses, with alignment tips, common mistakes, and safe modifications.

June 29, 2026
Breath & Meditation

Yoga Breathing for Beginners: A Simple Introduction to Pranayama

New to yoga breathing? Learn the basics of pranayama: what it is, why it matters, and four techniques you can try today.

June 29, 2026
Breath & Meditation

Gentle Yoga for Stress and Anxiety (Poses and Breathing)

Learn calming yoga poses and breathing techniques that many beginners find helpful for managing stress. Practical, beginner-friendly guidance with safety in...

June 28, 2026
Flexibility & Mobility

How Long Should You Hold a Yoga Pose (and How Often)?

Learn how long to hold a yoga pose for flexibility gains, how often to stretch, and when to ease off, with practical guidance for beginners.

June 28, 2026
Getting Started

Common Yoga Terms Every Beginner Should Know (A Plain Glossary)

Confused by yoga vocabulary? This plain glossary explains the most common yoga terms for beginners so nothing in class catches you off guard.

June 27, 2026
Sun Salutations

Common Sun Salutation Mistakes (and How to Fix Them)

Learn the most common sun salutation mistakes beginners make and simple fixes to move more safely and get more from your practice.

June 26, 2026
Sun Salutations

Sun Salutation for Beginners: Surya Namaskar A Step by Step

Learn sun salutation for beginners with clear, step-by-step cues for every pose in Surya Namaskar A. No flexibility required.

June 26, 2026
Breath & Meditation

Yoga Nidra for Beginners: How to Try This Deep Rest Practice

Yoga nidra is a guided body-scan practice done lying down. Learn what it is, what a session involves, and how to set up comfortably at home.

June 26, 2026
Flexibility & Mobility

Stretching vs Yoga: What's the Difference for Flexibility?

Yoga and stretching both improve flexibility, but they work differently. Here's what beginners need to know to choose the right approach.

June 25, 2026
Foundational Poses

12 Foundational Yoga Poses Every Beginner Should Learn

Learn 12 essential yoga poses for beginners with step-by-step cues, common mistakes to avoid, and tips for building a safe, steady practice.

June 24, 2026
Foundational Poses

How to Do Cobra Pose Safely (Bhujangasana)

Step-by-step guidance on cobra pose for beginners: hand placement, spinal lift, common mistakes, and safe modifications to protect your lower back.

June 24, 2026
Home Practice

How to Stay Consistent with Yoga (Building the Habit)

Simple, practical strategies for making yoga a regular part of your life, even when motivation dips and your schedule feels packed.

June 24, 2026
Breath & Meditation

How to Actually Rest in Savasana (Corpse Pose)

Learn how to do savasana properly, relax deeply in corpse pose, and get the real benefits of this essential yoga rest pose.

June 23, 2026
Sun Salutations

How Many Sun Salutations Should a Beginner Do?

A practical guide to how many sun salutations beginners should do per day, with a simple ramp-up plan and tips for moving safely.

June 22, 2026
Getting Started

How to Start Yoga: A Complete Beginner's Guide

New to yoga? Learn how to start yoga for beginners with simple steps, essential poses, and tips for practicing safely at home or in a class.

June 22, 2026
Getting Started

Is Yoga Hard to Learn? A Realistic Beginner Timeline

Yoga has a learning curve, but it's more gradual than most beginners expect. Here's what to realistically expect in your first weeks and months.

June 21, 2026
Flexibility & Mobility

Yoga for Shoulders and Upper-Back Tension

Gentle yoga poses that release tight shoulders and upper-back tension for beginners. Move safely, breathe, and find relief at your own pace.

June 21, 2026
Breath & Meditation

How to Meditate for Beginners: A Simple Starting Point

Learn how to meditate for beginners with simple, step-by-step guidance. Start with just five minutes a day and build from there.

June 20, 2026
Home Practice

Common Beginner Yoga Mistakes to Avoid

New to yoga? Learn the most common beginner mistakes that cause strain or frustration, and simple fixes to make your practice safer and more enjoyable.

June 19, 2026
Foundational Poses

How to Do Tree Pose (Vrksasana) Without Wobbling

Learn how to build a stable Tree Pose with foot placement tips, wall support, and the mindset shift that makes balance easier for beginners.

June 19, 2026
Sun Salutations

Chair Sun Salutation: A Gentle Variation for Stiff Bodies

Learn chair yoga sun salutation step by step. A gentle, seated variation perfect for beginners with stiff joints, limited mobility, or recovery needs.

June 18, 2026
Foundational Poses

How to Do Cat-Cow for a Healthy, Mobile Spine

Learn how to do Cat-Cow step by step, with breath cues, beginner mistakes to avoid, and easy modifications for a healthier, more mobile spine.

June 17, 2026
Getting Started

Yoga at Home vs a Studio: Where Should a Beginner Start?

Yoga at home vs studio for total beginners: honest pros, cons, costs, and a simple way to pick the right starting point for you.

June 17, 2026
Home Practice

Yoga Props for Beginners (and Household Stand-Ins)

What yoga props for beginners actually do, which ones matter, and the household stand-ins that work just as well when you're starting out.

June 16, 2026
Flexibility & Mobility

Gentle Yoga for a Stiff Lower Back

Ease a stiff lower back with gentle, beginner-friendly yoga. Simple poses, clear cues, and a short routine you can do at home today.

June 15, 2026
Sun Salutations

A Gentle 10-Minute Morning Yoga Flow for Beginners

A simple 10 minute morning yoga flow for beginners. Wake up your body with eight gentle poses, clear timing cues, and no flexibility needed.

June 14, 2026
Breath & Meditation

Equal Breathing (Sama Vritti): A Calming Beginner Technique

Learn the equal breathing technique (sama vritti pranayama): a simple calming breath exercise to slow down, focus, and settle your nervous system.

June 14, 2026
Foundational Poses

How to Do Child's Pose (Balasana) for Rest and Reset

Learn how to do Child's Pose step by step, plus easy modifications, benefits, and when to use this resting pose to calm down and reset.

June 13, 2026
Home Practice

A 15-Minute Daily Yoga Routine for Beginners

A simple 15 minute yoga routine for beginners you can do every morning. Gentle poses, clear cues, and breathing, even with zero flexibility.

June 12, 2026
Getting Started

How to Choose a Yoga Mat for Beginners

A simple, no-jargon guide to picking your first yoga mat: thickness, grip, size, material, and what actually matters when you're starting out.

June 12, 2026
Flexibility & Mobility

Yoga for Tight Hamstrings: Beginner Stretches That Help

Gentle yoga for tight hamstrings. Beginner-friendly stretches, real cues, and a simple weekly plan to slowly work toward touching your toes.

June 11, 2026
Breath & Meditation

Alternate Nostril Breathing (Nadi Shodhana) for Beginners

Learn alternate nostril breathing (Nadi Shodhana) step by step. A simple, calming pranayama you can do in five minutes to settle a busy mind.

June 10, 2026
Sun Salutations

How to Link Breath to Movement in Yoga (Vinyasa Basics)

Learn how to link breath to movement in yoga with simple vinyasa basics, beginner cues, and ujjayi breathing tips to keep your flow calm and steady.

June 10, 2026
Foundational Poses

How to Do Downward-Facing Dog (Adho Mukha Svanasana)

Learn how to do downward dog step by step, with beginner-friendly cues, modifications, and fixes for the most common mistakes.

June 9, 2026
Getting Started

What to Wear and Bring to Yoga (Beginner Essentials)

What to wear to yoga as a beginner, what to bring to class, and whether you need shoes. A simple, no-stress packing guide for your first session.

June 8, 2026
Home Practice

How to Sequence a Balanced Beginner Yoga Routine

Learn how to sequence a yoga practice that warms up, builds, and cools down safely. A simple order of yoga poses for total beginners.

June 7, 2026
Flexibility & Mobility

Yoga for Tight Hips: Gentle Hip-Opening Poses

Tight hips? Try these gentle hip-opening yoga poses for beginners. Simple cues, real timings, and a safe routine to build hip flexibility.

June 7, 2026
Breath & Meditation

How to Do Diaphragmatic (Belly) Breathing

Learn diaphragmatic breathing step by step. A calm beginner guide to breathing from your diaphragm, with cues, common mistakes, and a simple routine.

June 6, 2026
Foundational Poses

How to Do Mountain Pose (Tadasana) Correctly

Learn how to do Mountain Pose (Tadasana) step by step, with beginner cues, benefits, and common mistakes to fix your standing posture.

June 5, 2026
Sun Salutations

Surya Namaskar B: The Next Step After Sun Salutation A

Learn surya namaskar B step by step. A beginner-friendly breakdown of the sun salutation B sequence with real cues and common mistakes.

June 5, 2026
Getting Started

Yoga for Complete Beginners: What to Expect at Your First Session

New to yoga? Here is exactly what happens in your first class, what to bring, common worries, and how to feel comfortable as a total beginner.

June 4, 2026

Browse by topic

Getting StartedBegin here: what a true beginner actually needs (and what you can skip), how to choose a mat and what to wear, practicing at home versus a class, and the quiet ground rules — how to breathe, how to move without forcing, and when to back off. No flexibility or experience assumed.Foundational PosesThe handful of shapes nearly every practice is built from. Clear, step-by-step walk-throughs of mountain, downward dog, child's pose, cat-cow, cobra, the warriors, bridge, and more — how to get in safely, what each pose should and shouldn't feel like, and the simple adjustments that make a hard pose doable.Sun SalutationsThe flowing sequence that ties a practice together. Learn Surya Namaskar A and B one move at a time, how to link each breath to each motion, gentle and chair-friendly variations to start with, and how a few rounds become a complete, warming practice you can do in ten minutes.Breath & MeditationYoga is as much breath as it is movement. Plain guides to simple pranayama — diaphragmatic breathing, equal breathing, alternate-nostril — plus a calm introduction to meditation and mindfulness, and how to actually rest in savasana so a session leaves you settled rather than restless.Flexibility & MobilityGet more open and mobile without forcing or risking injury. Patient routines for tight hips, hamstrings, shoulders, and back — what stretching really does, how to build range a little at a time, the difference between a good stretch and a warning sign, and warm-ups that make everything else easier.Home PracticeTurn scattered poses into a habit that sticks. How to sequence a safe, balanced session, how long to hold and what to do in what order, the few props worth owning (and the household stand-ins), the common beginner mistakes to avoid, and how to stay consistent when motivation dips.