A Quick Beginner Yoga Routine You Can Do at Home

As a busy momma, I know you want to be in and out of your workouts fast. So here is a quick beginner yoga routine that will help you get in and out in a jiffy. Hopefully, before the kids realize you are doing something without them lol.

If working out with your kids is your thing, then this yoga routine is great because it is geared toward beginners and the moves are simple enough for kids to give it a try. You guys can also check out my Family-Friendly Yoga Routine.

For this yoga routine, all you need is a yoga mat and maybe a yoga block. This routine should take you about 20 minutes give or take. If you are really in a rush, you can do half the routine and be done in about 10 minutes. Which is perfect if you want to do some yoga first thing in the morning or to wind down before bed.

Disclosure: This site uses affiliate links. If you click on one of the links and make a purchase I may receive a small commission. This doesn’t change the price for you and helps to support this blog. To learn more about my policy, click here.

A Quick Beginner Yoga Routine You Can Do at Home

Here are some pictures and explanations for each of the moves in this beginner yoga routine. These are all beginner yoga poses, but if you are new to yoga, they may take a little practice. Don’t worry if your version of the pose doesn’t look exactly like mine does in the pictures.

Yoga is called a practice because it takes lots of it to get it right! lol. Whatever version of the poses that you can comfortably hold for 3-5 slow breaths is what you should focus on. The more you practice this routine, the stronger and more flexible your body will become and the moves will get easier.

As you go through the routine, make sure not to force or strain any of the positions. You shouldn’t feel any sharp pains in your body. If you do, back off from the move and try some sort of variation or skip that pose altogether. You can always come back and try it another day.

Mountain Pose

Stand with your feet together and your hands at your side. Keep your weight evenly spread across your feet. Hold for 3-5 slow breaths.

Standing Forward Fold

Stand with your feet hip-width apart. Bend at the hips and reach your hands towards your toes. Keep a straight back and look slightly ahead. You can get a yoga block to rest your hands on, or rest them on your shins. Hold for 3-5 slow breaths.

Plank Pose

Place your hands on the outside of your feet. Walk your feet back into plank pose. Your hands should be directly below your shoulders. Try to keep a straight line between your head and your feet. Pull your tummy in and hold for 3-5 slow breaths.

Downward Dog

Keep your hands and feet shoulder-width apart and raise your hips into the air for Downward Dog. Try to push your heels to the floor or pedal your feet. Hold for 3-5 slow breaths.

Warrior II Left Leg

Stand in a wide lunge with your left leg in front. Bend your left knee until your left thigh is parallel to the mat. (Or close to it ;)) Rotate your right toes until they face toward the side of the mat. Your left heel should make a straight line toward the center of your right foot. Hold your left arm out in front of you and your right arm out behind you. Look out over your left arm and hold for 3-5 slow breaths.

Low Lunge Left Leg

Stand in a deep lunge with your left foot forward. Place your right knee on the mat. You can leave your right toes folded under or lay your foot flat on the mat. Place your hands on your hips and press your hips forward toward your left leg. You should feel a nice stretch in your right hip as it opens and pushes forward. Make sure your left knee doesn’t go past your left foot. Hold for 3-5 slow breaths.

Low Lunge Right Leg

Stand in a deep lunge with your right foot forward. Place your left knee on the mat. You can leave your left toes folded under or lay your foot flat on the mat. Place your hands on your hips and press your hips forward toward your right leg. You should feel a nice stretch in your left hip as it opens and pushes forward. Make sure your right knee doesn’t go past your right foot. Hold for 3-5 slow breaths.

Warrior II Right Leg

Stand in a wide lunge with your right leg in front. Bend your right knee until your right thigh is parallel to the mat. (Or close to it ;)) Rotate your left toes until they face toward the side of the mat. Your right heel should make a straight line toward the center of your left foot. Hold your right arm out in front of you and your left arm out behind you. Look out over your right arm and hold for 3-5 slow breaths.

Cat to Cow

Get down on your hands and knees with your hands and knees shoulder-width apart. Your hands should be directly under your shoulders, and your knees should be directly under your hips.

Start with a flat and neutral spine. Then arch your back up in the air for Cat Pose. Pull your belly button in tight toward your spine and make sure to tuck your head down and your hips under.

Then slowly transition to Cow Pose. Arch your back toward the mat this time. Make sure to look up toward the sky as well as tilt your hips up and back. Transition slowly between each pose 4 times.

Seated Twist

Sit on the mat with your back straight and tall and both legs out in front of you. Then bend your left knee and place your left foot on the outside of your right knee. Next, gently rotate your torso to the left. Place your right elbow on the outside of your left knee and place your left hand behind you. Look over your left shoulder.

Don’t try to strain or force this position. Just gently twist and rotate the spine for a nice stretch. Hold for 3-5 slow breaths.

Seated Forward Fold

Sit on the mat with your back tall and both legs straight out in front of you. With your feet together, gently bend at the hips and reach for your toes. You should feel a nice stretch in the back of your thighs. If you can’t reach your feet, grab on to your shins. Hold for 3-5 slow breaths.

Child’s Pose

Start on your hands and knees with a flat back. Then bring your feet together as you let your knees go out to the side. Then push your hips back until your bottom touches your heels. Let your arms stretch out in front of you and rest your forehead on the mat. Hold for 3-5 slow breaths.

Chair Pose

Start in Mountain Pose with your feet together and your hands by your side. Slowly raise your arms up by your shoulders as you bend your knees and sink your hips backward. You want your hips to go back like you are sitting in a chair. (Hence the name Chair Pose. ;)) Hold for 3-5 breaths.

The goal is to get your thighs parallel with the ground and your arms stretched up straight. As you can see, I’m still working on it, but that’s ok! Whatever your chair pose looks like is perfectly ok too. We’ll both get better with practice.

Beginner Yoga Routine

Now that you know all of the positions, here is the full sequence. Move through the sequence twice and make sure to hold each pose for 3-5 slow breaths.

Deep and steady breathing is a key component of yoga, so don’t skip that part! It helps relax your mind and your body. Which is where a lot of the stress relief comes from. It will also help you relax into the moves and poses so you get the most out of your workout.

Mountain Pose

Standing Forward Fold
Plank Pose
Downward Dog

Warrior II Left Leg
Low Lunge Left Leg
Low Lunge Right Leg

Warrior II Right Leg
Plank Pose
Cat to Cow Transitions 4 times

Seated Twist to the Left
Seated Twist to the Right
Forward Fold Seated

Child’s Pose
Downward Dog
Standing Forward Fold

Chair Pose
Mountain Pose

Conclusion

So there you have a quick beginner yoga routine that you can do at home. This routine is great to do in the morning, before bedtime, or as a quick workout during the day. You can even invite a friend or do it with your kids. (Mine love yoga!)

Comment below and tell me what you think of the routine. You can also email me at Candice@littlestepsbighappy.com. Follow me on Pinterest for more beginner exercise routines.

Looking for more workouts?

Workout Roundups:

Resistance Band Workouts:

Strength Training Workouts:

12 Quick & Effective Exercises for Flabby Arms

Cardio:

Quick 20 Minute Beginner HIIT Workout – No Equipment

Yoga:

Family Friendly Yoga Routine: Simple yoga routine you can do with your kids

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Candice McDaniel

I’m a busy mom of 3 turned Health and Fitness Coach and Self Defense Instructor. I help inspire other moms to reach their health, fitness, and weight loss goals. You can usually find me chasing my kiddos around, training Brazilian Jiu-Jitsu, or sneaking away to read romance novels. About Me

Disclosure: This site uses affiliate links. If you click on one of the links and make a purchase I may receive a small commission. This doesn’t change the price for you and helps to support this blog. To learn more about my policy, click here.