Practice
Starting yoga at any age: a gentle guide
You don’t need to be flexible, young or sporty to start yoga. Simple steps for your first weeks of practice.
IYC editorial team · October 12, 2026
Yoga meets you where you are. People start in their teens and in their eighties, on a mat, on a chair or in a park.
Before you start
If you have a health condition, an injury or are pregnant, talk to a health professional first, and tell your teacher.
Your first weeks
- Pick a gentle class. Look for “beginners”, “gentle”, “Hatha” or “chair yoga”.
- Little and often. Ten to twenty minutes, a few times a week, is a good start.
- Breathe. Slow, easy breathing matters more than how far you can stretch.
- Use props. Blocks, straps, cushions and chairs make postures work for your body.
- Rest when you need to. Yoga should never hurt.
Keep going
Many people find the benefits come with regular practice over weeks and months. Find a time of day that suits you and make it a habit.
General information, not medical advice. Talk to a health professional before starting a new practice.
