New to yoga? We're sharing some of our most popular beginner's yoga workouts for free!

Join 50,000+ men and women who are using Body By Yoga to build muscle, burn fat, and soothe sore muscles with our fitness focused, non-spiritual approach to yoga – even if you can’t touch your toes.

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Dean Pohlman is an E-RYT 200 certified yoga instructor and has been featured in Muscle & Fitness Magazine, Men’s Health, The Chicago Sun, New York Magazine, and many more major media outlets. Learn more about Dean and his signature style of yoga.

Free Beginner's Yoga Classes

Starting a new fitness habit can be hard. That’s why we’re sharing a few of our most popular videos below. Whether you are seeking a way to recover in between workouts, a way to boost your mobility, or a way to lose weight in a low-impact way, check out some of the free classes below to see if Body By Yoga is right for you! Not sure where to start? Check out our beginner’s guide!

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Yoga Fix Day 1 is the first workout in Yoga Fix, our 5-day gentle strength foundations course to address common aches and pains. Fix your posture, get rid of pain and discomfort caused by desk jobs, increase your energy, and build a basic level of fitness in less than 20 minutes per day.

Yoga Strength is one of 4 workouts included with Yoga Boost, our complete beginner’s yoga system for those who don’t normally do yoga. Created to boost your metabolism, boost your morning routine, and boost your fitness.

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Yoga Excel is an active recovery workout for endurance athletes and for those who workout. Check out the full program to soothe sore muscles, protect your joints, relieve pain, and enhance your recovery.. Whether you’re recovering to simply hitting the gym to get into shape, competing as part of a team, or training for race day, you’ll be able to achieve your goals sooner, safer, and with less chance of injury while feeling refreshed, rejuvenated, and ready for more.

Yoga Stretch is our stretching routine for people who hate to stretch! It's one of four workouts included with Yoga Boost, our complete beginner’s yoga system for those who don’t normally do yoga. Created to boost your metabolism, boost your morning routine, and boost your fitness. Check out the full program for best results today.

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Enjoy this free yoga routine for back pain relief. This routine is from our Better Back Yoga program, our yoga program to prevent and alleviate back pain. Learn more about the full program below.

Yoga Sweat is our beginner's power yoga workout. It's one of 4 workouts included with Yoga Boost, our complete beginner’s yoga system for those who don’t normally do yoga. Learn more about the full program below.

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Yoga Rise is one of 7 energizing workouts included with Yoga Charge, our yoga program for every part of your day, including workouts for the Morning, Power Lunch, After Work Energy, and an Evening Cool Down. Improve your energy and focus, reduce the need for coffee, and get better sleep.

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Yoga Restore is our restorative yoga workout for those who workout outside of yoga. It's one of the workouts that's included with Yoga Edge, our program for endurance athletes and for sports such as tennis and golf. Soothe sore muscles, protect your joints, relieve pain, and enhance your recovery. Lear more about the complete program below.

Free Daily 2 Minute Yoga

Want to start building a yoga habit? Join our free 30-day yoga challenge with just 2 minute yoga routines. It’s the perfect way to start adding yoga into your daily routine!


Body By Yoga helps beginners build muscle, lose weight, and soothe sore muscles – even if you can’t touch your toes.


Body By Yoga focuses on the physical benefits of yoga to help you move better, feel better, and perform better. Our anatomy-based, technique-driven classes are created for functional strength, mobility, weight loss, rest day recovery, injury rehabilitation, pain relief, and more!


Body By Yoga began as a way to bring the many benefits of yoga to everyone—regardless of fitness level. Body By Yoga is for true beginners, avid yogis, hardcore body builders, and runners alike. No matter where you are in your fitness journey, you can work toward a stronger and better version of yourself. 


Every class provides modifications for anyone who can’t touch their toes. Great for those who are brand new to fitness as well as anyone who works out and has tight muscles. 

Body By Yoga has already worked with 50,000+ students and now it's your turn to discover all of yoga's amazing benefits!


We’ve created a unique style of yoga called Slow Burn Power Yoga which combines Hatha, Ashtanga, Iyengar, and Power Yoga with bodyweight exercises and physical therapy.

Typical yoga classes use fast moving flows to add a “cardio” element to yoga. With less time for cues in between poses, most yoga classes tend to focus almost exclusively on the breath, which is great for stress relief and improving breathing, but has little application to proper muscle engagement. Instead, we recognize that most of our students can get better cardio from walking, running, and sports.

That’s why our classes move a little slower and emphasize proper technique above all else in order to give you the time to open up your muscles, find the right modifications and adjustments, and work deeper into challenging poses. The result is a low impact bodyweight training program that is going to push you. If you weren’t sure you could sweat from yoga then you better think again!


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We want to keep you safe!

Please consult your physician, assess your fitness level, and follow all safety instructions before beginning any exercise program, nutrition plan, and/or using any equipment.

Body By Yoga provides a variety of exercise programs, some of which are physically demanding and high-intensity in nature. For this reason, you must listen to your body, use common sense, take breaks, and hydrate as needed to avoid injury. If at any time you feel any discomfort, pain, dizziness, light-headedness, shortness of breath, or nausea, stop exercising immediately and consult your physician. Incorrect or excessive training can result in serious injury or death.

When doing any outdoor workouts or activities, be aware of your surroundings and avoid anything that could hurt you or disrupt your exercise, especially when walking or running in public areas such as sidewalks and streets.

If you have any unique or special medical conditions, such as if you’re pregnant, have diabetes or asthma, or if you have a history of knee, ankle, hip, shoulder or spinal (back or neck) problems, you must consult your physician to understand all potential risks and complications of using our exercise programs, nutrition plans, and/or equipment, and receive approval from them to proceed before beginning. Failure to do so could result in significant injury to you and others (including, if applicable, your unborn child). By engaging in any exercise program, nutrition plan, and/or using any equipment, you assume all dangers, hazards and risks of injury or death.



Certain programs may utilize equipment, such as yoga mats, yoga blocks, yoga straps, chairs, foam rollers, and other equipment which, if not used correctly, could lead to serious injury or death. Carefully review all safety, care and use instructions and manuals prior to beginning.

For your safety, you must:

Use any equipment shown in the workouts only as demonstrated, using proper form.
Inspect any equipment for wear or damage prior to each use and refrain from using any equipment that appears damaged, worn or defective.
Keep children, pets and any other obstacles away from equipment and exercise area at all times.
Always use a secure, proper, and stable anchor for any equipment that requires hanging or attaching.
Always exercise caution during use of any equipment to make sure you do not lose your grip or control, such as making sure your hands are not wet or sweaty.
Ensure exercise bands are firmly secure and assembled to prevent slipping, snapping, recoiling and injury to yourself or anyone else.
Ensure your workout bench and pull up bar is stable, strong enough to hold your weight and does not move during use. If you do not think you can safely perform exercises with your bench or pull up bar, or you do not have the proper equipment, you should do the modifier exercises instead.

To the fullest extent permitted by law, Body By Yoga and its parent, affiliate, and subsidiary companies will not be liable to any person or entity for any injury, death, damage or loss caused or alleged to be caused directly or indirectly by any exercise programs, workouts, nutritional supplements or plans, equipment (including without limitation the Body By Yoga mat and Body By Yoga blocks), advice or any other products, services or materials.

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