If you are ready to commit an hour or two each day to a yoga practice, here is what I recommend. First set aside any space you can for daily practice. Make it beautiful and tidy. If you need to, de-clutter the space. Get a cushion or meditation bench, something to raise the hips up off the floor. I use a zafu, zabuton, and yoga mat. If you need props and equipment, you can support the site by purchasing your equipment here. You need something to sit on that supports a firm cross-legged meditation asana. I recommend Burmese style sitting with Gyan Mudra(hand position) such as this:
Burmese style is highly recommended as Lotus and Half-lotus can be very hard on the knees causing long-term damage. If sitting on a cushion or bench, in a stable cross-legged position is too difficult, you may begin both pranayma and meditation sitting upright in a straight backed chair.
Pranayama
We will begin in our meditation position. Offer a short and simple prayer to your higher power to sanctify and bless your practice. Then we will begin pranayama. I prefer to start with Kapalbhati breathing. I recommend 5 minutes for this practice.
After Kapalbhati we take a few normal breaths, reset our timer for 5 minutes and move into Breath of Fire, Bastrika pranayam.
Pay close attention to this technique as we will continue to use it during our physical practice of asanas. For beginners we can start with a physical routine like this:
Asana
The practice above is essentially a spinal warm up series that puts us in the state of mind and physical condition to move into seated meditation. If you prefer a more in-depth practice, or a more intermediate class here is another complete routine:
Meditation
For a full practice I recommend finishing with Zazen meditation. This is a practice from Zen Buddhism, and if practiced regularly confers extreme benefits to the mind and spirit. Here is Anmol Mehta to explain the practice.
If you are very serious about the meditation portion of this practice, I recommend working up from 5 minutes of Zazen in the beginning, striving to hit the 20 minute mark. I find at this point, longer meditation becomes easier, and it is little additional effort to stretch meditation to an hour or more. Beyond two hours, not much additional benefit is attained, so there is no need to push farther than that. It may be difficult to stand and walk after a prolonged seated session, so easing the body into Corpse pose (Shavasana) may be a necessary step in ending the practice.