Full Body Yoga Workout at Home
Hey there, yogi!
Whether you’re a complete beginner to yoga or you have been doing it awhile, you’ll love this simple vinyasa!
What’s a vinyasa? Did I already lose you?
A vinyasa is just a word for “flow.” These poses should be performed in a sequence, one after the other. They will essentially “flow” into one another.
The point is to keep moving throughout the workout!
Begin with the first pose, Forward Fold, and continue through each pose until you reach the end. Try to hold each pose for at least 30 seconds. When you reach the end, repeat it over again at least one more time.
Some of these poses are “one-sided,” meaning that the pose is designed to work one side of the body at a time. Begin with your left side, because we will also be explaining it this way in this article.
When you have completed the poses all the way through one time, repeat the entire vinyasa again and focus on the right side of the body!
And remember… “The pose begins when you want to leave it!” 🙂 – B.K.S. Iyengar
1. Forward Fold
We’ll start with a simple forward fold. Begin with your feet shoulder-width apart.
As you fold down, focus on elongating your back and creating as much space in your belly as possible as you reach down towards your toes. You can do this by sucking in with your lower belly as you fold forward.
Don’t worry if you can’t reach your toes yet. You can bend your knees slightly or modify by reaching towards your calves.
Hold for 30 seconds, and then step or hop back into plank position (below).
Yes, there are plank exercises in yoga too! They are great for the abs!
Keep your toes together, and focus on tightening the abs while you hold this position.
Be careful not to let your butt drop. Many people tend to “sink” into this pose, but you want to keep your entire body straight and firm.
Hold for 30 seconds (or for a minute if you want an extra ab workout!). Next, shift slightly forward so that your shoulders are farther forward than your palms, and lower down into chaturanga (below).
Chaturanga is also referred to as the “yogi pushup.” If you are looking to build some serious arm strength, you should try holding this position for 10-30 seconds.
In this vinyasa, you may hold it for as long as you like. It is usually only held for 3-5 seconds as you transition into upward facing dog (below).
So hold it briefly, and then shift forward and try to come up in one fluid motion as you bring your shoulders back and tuck your toes.
4. Upward Facing Dog
Time to work the back muscles! Let’s do a posture check. First, your shoulders should be directly above your hands. Next, keep in mind that your hands and the tops of your toes are the only parts of the body that should be touching the group.
Your hips and thighs should be completely lifted off of the ground, but only just slightly.
Note: If this is too much for you, you can drop the hips and thighs to the ground, move the arms up a few inches further and bend the elbows slightly, to perform cobra pose instead.
From upward facing dog, pull the butt high up into the air as you shift your weight backward slightly to come into downward facing dog. As you roll backward, come up onto the tops of the toes, and then flatten the feet.
5. Downward Facing Dog
This pose will work the hamstrings and the shoulders and chest!
When you first get into this pose, it often helps to “pedal” out the feet. For example, bend your left knee slightly, and lean your weight into your right leg to stretch it a little more. Then repeat with the other leg.
You can also “pulse” or “bob” a little in this pose by pulling your chest closer to your knees and then releasing.
Don’t worry if your heels don’t reach the ground. That will come with time as your flexibility increases.
After about 30 seconds, raise your left leg as high as you can into the air to come into one-legged downward facing dog (below).
6. One-Legged Downward Dog
This is a great pose to stretch the hips and the hamstrings even more. Focus on keeping the body stable and keeping your weight evenly distributed in both hands.
Try to hold this pose for about 30 seconds. When you are ready, bring the left leg down all the way underneath your body and towards your nose. Round the back while doing this to make room for the bent knee.
From here, bring the left foot all the way forward to rest flat between your two hands. So your left knee should be bent below your body, and your right leg should still be back behind you, outstretched.
Raise up to come into Warrior II (below).
7. Warrior II
This pose works the front quadricep while your knee is bent, and it helps with balance.
When you come up into a standing position, do a posture check. The front (left) knee should be bent at as close to a 90-degree angle as possible, and the front toes should be pointed forward. The back foot should be pointed at a 45-degree angle and facing the same direction as your chest.
Your arms should be outstretched, with one facing in front of you and one behind you.
Hold this pose for 30 seconds, and then spiral the left arm down to get into triangle pose.
Note that she is using a yoga block in this photo to help reach the ground. These can help tremendously at the beginning of your yoga practice when you don’t have the strength or flexibility to reach certain areas. It helps you perform the pose properly without compromising your form.
If you don’t need a yoga block, you can reach all the way towards the floor. Both of your feet should still be in the same position as they were in Warrior II.
You should feel this stretch in your hamstrings and your hips.
From this pose, bend your left knee and shift your weight forward to come into side angle pose (below).
9. Side Angle
You can ditch the yoga block or use it again if you feel the need to.
Notice that the feet still have NOT changed positions since Warrior II. You still want to have your front foot facing forward and your back foot at the 45-degree angle.
Your left hand should be flat on the ground right next to your left foot, and you can either keep the right hand pointed straight up or in line with your body.
Focus on opening the hips in this pose to try to prevent yourself from hunching over.
Hold for 30 seconds, and then shift your left foot back together with your right to come into side plank pose (below).
10. Side Plank
Note: you can modify this pose by keeping your left knee bent on the ground below you. Beginners should try this modification first before attempting full side plank pose.
Side plank requires a lot of core strength and balance. Focus your attention on grounding down with your left hand and pulling strength from your tightened core.
When you feel stable enough, lift your right hand up into the air and shift your gaze up towards the ceiling!
Ah! You did it! You completed the first round! Now try it again on the right side of the body!
Remember to take a savasana at the end of your practice, and thank yourself for making the time to workout and relieve some stress today!
If you are looking for more tips and beginner poses to transform your body with yoga, my Yoga Fat Loss Bible for Beginners is a great place to start!
It comes with everything you need to get started, including a complete 6-week workout plan, a flexibility guide, and a beginner’s guide to meditation!
It’s a great solution around for those looking to lose weight, get more flexible, and relieve aches and pains with a calm yoga practice.
It will show you exactly how to melt away stubborn body fat with a regular yoga practice and has the top 50 fat-burning yoga poses every beginner should learn.
Always remember that the most difficult part of doing yoga SHOWING UP. Make sure to show up today and give your best to this workout. You deserve it!
Leave a comment below if you enjoyed this article or have any questions!
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