Beginner yoga class plan: a six-week course outline

A beginners' course is one of the most useful things a yoga teacher can offer. It gives new students a safe start, gives you a group that learns together and gives people a reason to come back for six weeks instead of drifting after one class. The challenge is planning it so every week builds on the last without overwhelming anyone.

This outline suggests a theme, a set of poses and a home practice for each week. Adjust it for your style, your space and the group.

Principles for a beginners' course

• Teach fewer poses, better. Students do not need forty poses. They need ten they understand.
• Repeat a core sequence. A short warm-up that stays similar each week builds confidence.
• Name the options. Every pose has an easier and a harder version.
• Explain, briefly. One sentence about why a cue matters helps students remember it.
• Send a small home practice after each class. See how to get yoga students to practise at home.

The six weeks at a glance

Week 1: Arriving and breathing

Set the tone. Spend time on how to sit, how to breathe and how to rest. Keep the poses simple and still. Teach students to listen to their body and stop if something hurts. Explain what to bring and how to set up a mat.

Home practice: Five minutes: three rounds of cat-cow, then a minute of child's pose, then a minute of resting breath.

Week 2: Standing and balance

Introduce foundational standing poses and teach how to stand on the feet. Offer the wall for balance. Practise one side then the other, slowly, noticing the difference.

Home practice: Six minutes: mountain, warrior two and tree on each side, five breaths each.

Week 3: Flow and breath

Introduce linking movement with breath. Teach the sun salutation in parts and keep the pace gentle. Many students enjoy this week, but some need reassurance that they do not have to jump or do a full push-up.

Home practice: Eight minutes: three slow sun salutations with the knees-down option.

Week 4: Hips and hamstrings

A slower week with longer holds. Teach supports, such as blocks and straps. Emphasise that stretching should feel like a sensation of length, not pain.

Home practice: Ten minutes: low lunge, forward fold, figure-four and a reclined twist, each for a minute on a side.

Week 5: Core and back

Build strength safely. Teach plank, bridge, locust and bird-dog, with options. Explain how a stable centre protects the back.

Home practice: Eight minutes: bridge three times, bird-dog on each side, plank for 10 seconds, rest.

Week 6: Putting it together

Teach a complete class built from the earlier weeks, so students feel what they have learned. Then talk about what next: a regular class, a home practice or a next course. Ask for feedback and offer a way to keep in touch.

Home practice: Choose your favourite 10 minutes from the six weeks and do it three times this week.

Keeping beginners coming back

Beginners drop out when they feel lost, sore or alone. A few habits help:

• Greet by name and learn every student's name quickly.
• Check in between classes. A short message after week one reduces the number who do not return. See our check-in message templates.
• Keep a note of injuries and preferences so you can follow up.
• Celebrate small wins: "You held tree for five breaths today."
• Watch for absences. A student who misses week three often does not return. See why students quit lessons.

A template for each week

Use our yoga lesson plan template to plan each class, with one focus, a warm-up that matches the peak and a closing home practice. Keep a note of what you taught so the next course improves on the last.

How Abhyava helps

Abhyava holds a class plan for each week of a course, and sends students a short home practice by private link, with no app or account needed.

Frequently asked questions

How many students should a beginners' course have?

Many teachers prefer 6 to 15, which allows individual attention. Smaller groups help if you have a lot to say about alignment.

Should I charge for the whole course upfront?

A course price paid upfront encourages commitment and makes planning easier. Offer a clear policy for missed classes, and consider a trial class for people who are unsure.

What if someone joins in week three?

Offer a quick catch-up before class, or invite them to start at the next course. Keep the earlier weeks' material available as a short video.

How long should each class be?

Between 60 and 75 minutes is common for beginners. Shorter classes suit people who are tired or new to exercise.