30-Minute Beginner Yoga Class Plan

A simple plan for a mixed beginner group: arrive and breathe, warm up, three Sun Salutations, standing and floor poses, then rest. Print it as a one-page card for your mat. Each pose links to its full steps and modifications.

For teachers. Ask about injuries and pregnancy before class, offer options for every pose, and let students skip anything that doesn't feel right. This plan is not medical advice.

Quiz your class on these 11 poses →

  1. Arrive and breathe 3 min

    Seated. Four rounds of box breathing (in 4, hold 4, out 4, hold 4). Box breathing with the on-page timer →

    • Easy Pose Sukhasana
      Sit on the floor and cross your legs, placing each foot beneath the opposite knee.

  2. Warm up 5 min

    Move slowly with the breath; 5–8 rounds of cat-cow.

    • Cat-Cow Pose Marjaryasana-Bitilasana
      Start in Tabletop position on hands and knees, with wrists under shoulders and knees under hips.
    • Child's Pose Balasana
      Kneel on the floor with your big toes touching and knees either together or spread apart (wider knees create more room for the torso and a deeper hip stretch).
    • Downward Dog Adho Mukha Svanasana
      Start on your hands and knees in Tabletop position, with wrists directly under shoulders and knees under hips.

  3. Sun Salutation A 6 min

    Three slow rounds; step back instead of jumping. Sun Salutation A, step by step (printable card) →

  4. Standing poses 8 min

    Each pose for 3–5 breaths, both sides.

    • Warrior II Virabhadrasana II
      Take a wide stance, about four feet apart.
    • Triangle Pose Trikonasana
      Take a wide stance with feet about four feet apart.
    • Tree Pose Vrikshasana
      Begin in Mountain Pose and shift your weight onto your left foot, rooting down firmly through all four corners.

  5. Floor poses 5 min

    Each pose for 5 breaths; twist both sides.

    • Bridge Pose Setu Bandhasana
      Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
    • Seated Forward Fold Paschimottanasana
      Sit with both legs extended straight in front of you (Staff Pose) and flex your feet, pressing through the heels.
    • Supine Spinal Twist Supta Matsyendrasana
      Lie on your back with both knees bent and feet flat on the floor.

  6. Rest 3 min

    Quiet lying rest; invite students to let the breath be natural.

    • Corpse Pose Savasana
      Lie flat on your back with your legs extended, allowing your feet to fall open naturally to the sides about hip-width apart.

Total: 30 minutes · yoga-bits.com/teach/30-minute-yoga-class/

More for teachers: cue each pose out loud · pose cautions drill · printable flashcards and pose chart