My first time
My first yoga or gym class
Everyone is a beginner once. The goal is to feel good, not to be perfect.
When to see a doctor
Chest pain, dizziness or sharp joint pain: stop and see a doctor.
Chest pain, dizziness or sharp joint pain: stop and see a doctor.
At a glance
Do
- Warm up gently
- Use a mat and an empty stomach
- Breathe through your nose
Do not
- Do not force a stretch
- Do not hold your breath
- Do not do inversions on heavy days
Pick your situation
Start with 10 minutes: cat-cow, child's pose, gentle twists.
Before you start 0 / 3
Steps
1
Wear a sports bra, stretchy clothes and carry water and a towel.
2
Tell the trainer you are new and about any pain or period.
3
Warm up, go slow, keep the breath steady.
4
Rest when dizzy. Cool down and stretch at the end.
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Last reviewed: 31 October 2026 · About and sources
Sources
Compiled from these public health sources. This is education, not medical advice.