Pick a comfortable format
Choose a chair, supported standing or a mat depending on what works for your body.
Jyoti yoga guides · Midlife and beyond
Begin gently. Build confidence.
You do not need special clothes, prior experience or perfect flexibility to explore yoga. Start with an option that feels appropriate and take your time.
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Guidance inspired by Jyoti Harvey · 27 years of yoga teaching
Your yoga. Your time. Your choice.
Start gently, and build confidence
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A sensible way to start
Start with a few minutes
Consistency and a suitable starting point are more useful than pushing for a long practice.
Breathe and rest
Include relaxation and breathing, and stop or adapt any movement that does not feel right.
YogaBuilder™ makes it personal
Choose the time you have, a suitable mobility option and what you want to focus on. Jyoti creates sessions from real teaching videos, with options for chair, supported standing and mat-based practice.
Jyoti Yoga & Wellness provides general wellbeing education, not medical diagnosis or treatment. Consider professional guidance for injuries or medical concerns.
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Practical yoga guide · Updated October 2026
Gentle yoga for beginners: your first comfortable session
Start by abandoning the idea that yoga has to look impressive. You do not need to touch your toes, balance on one foot or stay in a posture for a prescribed number of breaths. The aim of a beginner practice is to become familiar with moving comfortably and noticing how you feel.
Before you begin: These are general movement ideas, not individual medical instructions. Use a stable, non-wheeled chair if seated; clear the floor; avoid breath-holding, forcing a stretch or pushing through pain. Stop if you experience dizziness, chest pain, unusual breathlessness, or sudden weakness and seek appropriate medical assistance. If you have recently fallen, have osteoporosis, new symptoms, surgery or an existing condition, ask a qualified clinician which movements are suitable for you. A supported position is not a lesser version of yoga.
An 8-minute beginning
- Settle (1 minute): sit on a chair or stand with support nearby. Let your breathing stay easy.
- Hands and wrists (1 minute): open and close the fingers slowly, then make small comfortable wrist circles.
- Shoulders (2 minutes): roll shoulders gently; bring the shoulder blades together lightly and release.
- Side movement (2 minutes): reach one arm outward while remaining tall, then change sides; shorten the movement if needed.
- Gentle leg movement (1 minute): alternate heel raises in a chair or while holding a solid support.
- Rest (1 minute): pause, breathe and notice without judging.
What should yoga feel like?
A mild sensation of movement or stretch can be normal. Sharp pain, numbness, dizziness or loss of balance is a reason to stop. You never need to hold your breath or push deeper to “get the benefit”.
How often should a beginner practise?
Begin with a length you can repeat comfortably, perhaps five to ten minutes. Add time gradually, according to your response and any professional advice. Short sessions can help break up sitting, while a balanced activity routine includes other forms of movement too.
Find your own pace with YogaBuilder™
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Download for iPhone / iPadGet it on Google PlayMake this practice your own with YogaBuilder™
Choose how long you have and whether chair, supported standing or mat-based yoga suits you. Jyoti uses real teaching videos, so you can move at your own pace. Start with the standard 7-day free trial.