3 simple sessions for beginners

Starting yoga does not require extensive practice or great flexibility.
All it takes is a few movements, slow breathing and a calm environment.
These three short sessions , designed for beginners, offer a gentle introduction to yoga. They require very few accessories and easily fit into a busy daily routine.

The goal is not performance, but presence.
Each session helps you to feel your body, to breathe more freely and to establish a gentle routine.

👉 Back to the Complete Yoga Guide
👉 Explore: Getting Started with Yoga

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🌞 Session 1: Awaken the body, simple yoga to start (10 minutes)

A short session ideal for the morning. It activates breathing, mobilizes the spine and gently awakens the joints.

1. Conscious breathing — 1 minute

Sit comfortably. Inhale through your nose. Exhale slowly.
This breathing technique prepares the body and calms the mind.
It develops concentration and establishes calm before movement.

2. Cat / Cow — 8 repetitions

• Inhale: arch your back slightly.

• Exhale: round your back, relax your neck.
  This smooth transition relaxes back tension and introduces essential mobility for beginners.

3. Seated side stretch — 30 seconds on each side

This stretch opens the rib cage.
It improves breathing and gives space to the breath.

4. Modified Downward-Facing Dog — 45 seconds

Knees slightly bent. Shoulders relaxed.
A gentle version, perfect for strengthening legs and arms without straining.

5. Seated twist — 30 seconds per side

It stimulates digestion and soothes the spine.
An essential posture to start the day with lightness.

👉 Read: What is the best time to practice yoga?

👉 Read: What simple accessories do I need to get started?

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🌿 Session 2: Relaxing the body after the day (15 minutes)

This routine helps to release accumulated tension.
It is suitable for all levels, especially beginners who wish to soothe the mind and muscles.

1. Breathing through the nose — 1 minute

Inhale for 4 seconds. Exhale for 4 seconds.
This breathing technique balances the nervous system and prepares for relaxation.

2. Hip stretch — 1 minute per side

Half-pigeon pose or elongated variant.
It loosens the hips, which are often very tense after a day of sitting.

3. Child's posture — 1 minute

A safe and comfortable posture. It relaxes the back, neck and shoulders.
Perfect for regaining calm.

4. Forward folding while seated — 1 minute

Relax your head completely.
This posture calms the mind and stretches the back muscles of the legs.

5. Lying Twist — 40 seconds per side

It massages the internal organs and soothes digestion.
It also relieves lower back tension.

👉 Read: What are the benefits of yoga?
/ blogs / benefits-yoga

👉 Read also: Evening yoga: how to relax?
/ blogs / evening yoga

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🌙 Session 3: Deep relaxation & breathing (10–12 minutes)

Perfect before bedtime or when stress is present.
This session focuses more on breathing and relaxation than on movement.

1. Breathing 4–4 — 1 minute

Inhale for 4 seconds. Exhale for 4 seconds.
A simple breath that calms the mind almost instantly.

2. Reclining Butterfly Pose — 2 minutes

The hips open gently.
The lower back relaxes.
The heart rate slows down.

3. Restorative Balasana — 2 minutes

A cushion under the chest or head.
This version maximizes relaxation and frees the breath.

4. Guided Savasana — 5 minutes

Lie down. Close your eyes.
Relax your legs, then your shoulders, and finally your jaw.
This posture restores the nervous system and prepares for sleep.

👉 Read: Does yoga help you sleep?
/ blogs / yoga-sleep

👉 Explore the Yoga Lifestyle Universe
/ pages / univers-yoga

👉 See the Calm Lookbook
/ pages / lookbook

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👕 Soft clothing to support your workout

For comfortable use, opt for natural and flexible materials.
They allow you to focus on breathing and not on the fabric.

Beauséjour offers rooms designed to accompany beginner sessions:
✔ softness
✔ minimalism
✔ Soothing colors
✔ freedom of movement

👉 View the retreats

👉 Discover the Restart Fashion Collection

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✨ Three simple sessions to establish a gentle rhythm

These three yoga sessions for beginners are designed to be accessible, realistic, and calming.
They create a daily appointment with calm.
They pave the way for a more regular, more conscious and more enjoyable practice.

In the Beauséjour vision:
Yoga is experienced in movement, but also in the way we breathe, walk and dress.