Yoga Guide For Badass Beginners
In 2020, we unlocked Yoga with Yebba each Saturday morning. This is an hour or two of chill chats, going through a guided video from Yoga with Adriene, and then hopping into some gaming.
It came to my attention that there are folks who want to get started and maybe need a bit more guidance to feel comfortable. Or know what they are trying is worth their time. I’m happy to start delving a bit more into the resources I use or at least the ones I recommend to provide insights into each. (And be found here any time you’re ready to start!)
An important note: not every day of yoga can and will be full of a ton of poses. They aren’t always rigorous or trying something new. Each daily practice can be filled with whatever you want out of your day - comfort, deep stretching, challenges, something new, or a tried-and-true routine. You can take this journey however it feels right for you! So, let’s start getting into the details.
Three Resources To Try
I really enjoy Yoga With Adriene’s pacing - and she does have some great beginner videos on her channel. She also separates them out by time - which I think is key for finding a routine that works for you during the day. Further below, you can see my breakdown for the 30 Day program of my choosing and how I think each episode is for beginners. If you want an instructor who is very verbally active, provides commentary through each pose and has great visualizations - check out her channel and playlists!
I also came across Tiffany Croww on TikTok - and really enjoyed her approach, her attitude, and her ability to make yoga fun and inviting. Check out her YouTube channel here and let me know if this was a more comfortable place for you to start!
Happy Hips Day 1 from Tiffany seems like a great place for folks to explore. There are uses of chairs, blocks, and very deep moves to help provide gradual ease and reassurance.
And as always, I generally promote DDP Yoga for any of my more masculine or non-mystic folks out there. I totally understand that yoga seems unappealing to some - and if you want a program focused on energy, power, and strength - DDP is for you! There are DVD programs and free trials for his online library available if you want to test it out. I used this back when I was sick a lot to get out of my rut. There are a lot of modifications and assisted programs for any level of fitness. Also, get ready for cardio and a lot of SWEAT!
Tons of testimonials are available and they give you a sneak peek into the programs.
30 Days using Yoga with Adriene
If you want to start learning foundational pieces of yoga - the first 7 days had some great basic work. If you want to take the move sequences in 15-minute increments, I think that is a great way to tackle learning moves, and flow with your breathing, and verbiage.
Any day in bold is foundational and beginner-approved. I would still go through the beginner video linked above before starting and these can be your next steps.
Day 1 Recognize - is a long and worthwhile video. It has slow-paced full flows while spending time in each stage of the flow. Highly recommended to use this a few times to learn the progression of moves and how they lead into the next step of the sequence.
Day 2 Intend - is very similar to Day 1 and as a 25-minute routine, it goes much faster. I would recommend doing Day 1 a few more times before starting this one. It feels wonderful and you can do it!
Day 3 Awaken - get ready to use your modifications for this one! Solid core workout and a superb look into standing to planks and the use of all fours. You can be on your knees as much as you need for this and use those fists to give your flat palms/wrists a break.
Day 4 Activate - tons of focus on lunges and Warrior 2! Recommended doing this a few times to get used to tucking, a tight core, foot positioning, and breathing.
Day 5 Soften - a solid flow that combines days 3 + 4 nicely. More lunges! You can be on your back knee as much as you need to during this. Modifications are there for ease - not because you’re bad. You’re learning!
Day 6 Ignite - is a day for everyone who hates planks but wants to get better at them! If you feel comfortable with your sitting balance try boat poses and really work your core - go for it! Otherwise, maybe wait until you feel a bit more ready. This one was even hard for me and as a disclosure - I have a terrible lower back. Either take it slow or try again in a few days!
Day 7 Stretch - was a day focused on standing, balance, and endurance. It is hard to stay standing, remember to tuck your tailbone, activate your core, and move smoothly. This is a great one for foundational standing work and learning how to breathe consistently when moving up and down quickly.
Day 8 Heal - complete zen and a must-do if you need a relaxing day. You get to use a blanket!
Day 9 Inquire - a fantastic hip work day and overall great routine. Lots of downward dogs and lunges - feel free to do this one when you’re feeling tight from sitting all day. It is great!!
Day 10 Ground - another standing practice - lots of time to again train your body for good posture and core activation. Don’t forget to tuck that tuchus!
Day 11 Dig - this practice has a lot of downward dogs, lunges, forward folds, and overall balance work. You get a nice introduction to crow pose. Even if you don’t feel like doing a headstand or a crow pose, the squat work is great for your hips. Beginner approved!
Day 12 Nurture - MORE BLANKETS! All of this routine is on the ground - folds and hamstring work! Take it easy and do your best in the core workout. You get to be a burrito after - you can do it!
Day 13 Grow - I’m going to categorize this one as a beginner to intermediate routine. The standing work, shifting positions, and foot placement are an easy flow. It may move quickly for some of you as it is work we haven’t seen until now. You can DO that core part - I believe in you!
Day 14 Return - another happy hips routine! You’re going to like this one. I had a great time with it. Pidgeon pose can be hard to start - feel free to put something under your folded leg hip to have you up off the ground but not put too much pressure on your knee. You can always do lunges instead if putting your leg flat is still difficult. Give it a shot!
Quick Guides to Modifications
Give yourself a break! This is “practice” for a reason. No one is ready to go right off the bat and be able to do each and every one of the moves in front of them. And to avoid injury and unnecessary strain - modifications are key bodybuilders to get you where you want to be - safely.
Main modifications and things to keep in mind while you do these moves:
Use a chair if you need to sit in it for stability or use for balance
Use closed fists to help support your wrists
Be on your knees and elbows as needed - I still to planks on my knees often.
If you don't want to buy blocks to lift and support your body - rolled-up blankets, pillows, and towels can absolutely help be substitutes for those items.
Some more online guides can be found here (has pictures and an in-depth step-by-step) and here.
Hope this helps you feel like you can finally start! If you have any further questions - please feel free to ask me on Discord, Twitter, or even in a stream!
Happy Stretching! <3
Shoutouts to my community member Jack for asking all the right questions and inspiring this article!
