This 30-Minute At-Home Yoga Sequence Will Strengthen and Stretch Your Entire Body

Updated on 3/20/2020 at 9:50 AM

Need a little yoga in your life right about now? If you can't make it to a studio, I designed this 30-minute yoga sequence you can do at home. This is a full-body flow, so you'll stretch and strengthen all parts of your body, but more importantly, it'll give you 30 minutes of quiet, peaceful time to breathe and feel grounded and connected to the world. Find an inspirational spot in your home, turn on some relaxing music, and light a candle or two. Sit on the floor with your eyes closed, and for the next 30 minutes, just let your emotions go.

Note that you hold each pose for five deep breaths, which is about 30 seconds. Feel free to hold certain poses longer if they feel especially good or that muscle is particularly tight. This sequence will take you about a half an hour, not counting Savasana, so you can choose how much time you want to relax in that pose at the end.

Doing yoga can make feelings surface or make them stronger; don't be alarmed if you feel overwhelmingly emotional, or even cry. It's all part of the healing that yoga can offer you.

Child's Pose With Relaxed Arms

Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you.
Take a deep breath in and as you exhale, lie your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your arms beside your legs, with palms facing up, resting your cheek on the floor.
Stay here for two breaths, then turn your head the other way and stay for another two.

Cobra

From Child's Pose, lie down on your belly. Extend your arms straight out in front of you.
As you lift your head up off the ground, slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades.
Stay here for five breaths, opening through the chest and abs, and then lower your torso back to the mat.

Seated Heart-Opener

From Cobra, press your hands into the floor beside your hips to sit up on your shins.
Rest your hands on your hips or release your palms to the floor behind you, opening through the chest and shoulders.
Breathe deeply for five breaths.

Cow and Cat

From Seated Heart-Opener, come onto your hands and knees so your back is flat and your abs engaged. As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called Cow.
With an exhale, round your spine up to the ceiling, pull your abs toward your spine, and simultaneously tuck your tailbone in, drawing your chin toward your chest. This part is called Cat.
For five breaths, continue flowing back and forth from Cat to Cow, breathing deeply so as not to rush each movement.

Downward Facing Dog

From Cow and Cat, tuck your toes and lift your hips coming into Down Dog.
Relax the shoulders away from the ears, lengthen the spine, and try to release your heels to the floor as you breathe deeply, enjoying this pose for five breaths.

Three-Legged Dog

From Down Dog, step the feet together so your big toes are touching. Keep the left heel on the mat and inhale to raise your right leg into the air, coming into Three-Legged Dog.
Hold here for five breaths with the shoulders parallel to the floor, keeping the belly still and breathing into the chest.

Knee-Up Plank

From Three-Legged Dog, shift your weight forward, bringing your shoulders over the wrists as you bend the right knee into the chest.
Hold here in Knee-Up Plank for five breaths. Try to hold the knee as high into the chest as you can.

Arching Three-Legged Dog

From Knee-Up Plank, shift your weight back to the left foot, raising the right leg into the air.
Actively bend the right knee, lift your head up, and turn to look over your left shoulder, arching the spine. Think about drawing your head and foot toward each other.
Stay here for five breaths, keeping the core strong.

Extended Tabletop

From Arching Three-Legged Dog, slowly lower your right leg to the floor behind you as you simultaneously raise your right arm in the air. You're essentially rotating your body 180 degrees so your belly is pointing up toward the ceiling. Readjust your feet if you need to so they are parallel and slightly wider than hips-width distance apart.
Press firmly into your feet to lift your hips high, engaging your glutes and hamstrings, and extend your right arm over your face.
Hold here for five complete breaths, gazing at your extended hand or up toward the ceiling.

Warrior 1

From Extended Tabletop, rotate your torso coming back to Three-Legged Dog.
Step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift the torso up.
Raise your arms up pressing your palms together. Draw your shoulder blades down toward your hips, and gaze up toward your hands.
Stay here for five breaths.

Warrior 3

From Warrior 1, lower your torso and lift your left leg, bringing your body parallel with the ground.
Extend your hands out in front of you, pressing your palms together firmly. If this bothers your shoulders, separate your arms so they're shoulder-width apart. If extending your arms creates pain or pressure in your lower back, rest your hands on your hips.
Engage your abs, holding this position for five deep breaths.

Twisting Lizard

From Warrior 3, come into a low lunge with the right knee bent.
Rest your left hand on the mat underneath your shoulder. Raise your right arm into the air, twisting to the left, gazing behind you.
Enjoy this pose for five breaths.

Plank

From Twisting Lizard, work your way back to Down Dog by taking a vinyasa. The first part of a vinyasa is Plank pose with the arms and body straight, shoulders over the wrists. Keep the belly engaged.
Inhale here.

Chaturanga

Exhale to bend the elbows, lowering down to Chaturanga.

Upward Facing Dog

Inhale to roll forward onto the tops of the feet, sweep the chest forward, and arch the spine, coming into Upward Facing Dog.

Down Dog

Exhale as you press the hips back, coming into Downward Facing Dog.
Hold here for five deep breaths.
Then repeat postures six through 12 on the left side: Three-Legged Dog, Knee-Up Plank, Arching Three-Legged Dog, Extended Tabletop, Warrior 1, Warrior 2, and Twisting Lizard, holding each for five breaths.
Take a vinyasa to Down Dog.

Arching Warrior

From Down Dog, step the right foot forward, coming into Warrior 1 (the left side is shown in this photo).
Keeping the left knee over the ankle and the front thigh parallel with the floor, arch back. Rest the hands on the hips or slide them down the back of the right thigh.
Enjoy this pose for five breaths.

Rotated Side Angle Prayer

From Arching Warrior, hold your legs in Warrior 1 position, and on an exhale, cross your left elbow over your right thigh.
Press your palms together firmly, and push into your bottom arm to lengthen the spine and increase the twist.
Gaze over your right shoulder, breathing for five full breaths.

Warrior 2

From Arching Warrior, open the hips, arms, and chest to the left side of your mat, gazing over the right fingertips.
Hold here with the right thigh parallel to the floor for five breaths.

Extended Side Angle

From Warrior 2, place your right hand on the ground behind your right foot (on the little toe side). Extend your left arm straight up, turning your palm down so your thumb is pointing behind you.
Stay here for five breaths.

Reverse Warrior

From Extended Side Angle, inhale to lift the torso up. With an exhale, gently arch back and lower your left hand down, resting it on the back of your left leg.
Raise your right arm overhead, feeling the stretch through the right side of your body. Continue to lower your hips, pressing your front knee forward so it's directly over your right ankle.
Remain here for five complete breaths.

Open Triangle

From Reverse Warrior, lift the torso, straighten your right leg, and turn your left toes slightly to the right, making a 45-degree angle. Keep both legs straight as you reach your right hand straight out over your right leg.
Lower your right hand, resting it on your right shin or a block or place your palm flat on the floor. Extend your left arm straight up and gaze at your left fingertips.
Stay like this for five deep breaths. Then lift your torso up and either rotate your feet to the left or come into Down Dog, step your left foot forward between your hands, and repeat this pose on the left side.

Half Moon

From Open Triangle, inhale to lift your torso and tip forward. Plant your right palm about a foot in front of your right toes. Raise your left leg into the air.
Distribute your weight evenly between your right hand and foot. Lift your left arm up, and gaze toward your left hand.
Hold for five breaths.
Lower your left foot to the floor behind and work your way back to a plank position. Take a vinyasa (Chaturanga, Up Dog, Down Dog) and step the left foot forward between the hands. Repeat the last seven poses on this side (Arching Warrior, Rotated Side Angle Prayer, Warrior 2, Extended Side Angle, Reverse Warrior, Open Triangle, and Half Moon).

Goddess

From Half Moon on the left side, rise up and plant the left foot on the floor moving your legs into Goddess position with the toes turned out and the knees bent and stacked over the ankles. Try to lower the hips so your quads are parallel with the floor. Tuck your tailbone in, engage the abs, and keep your shoulders stacked over your hips.
Raise your arms in the air, bending your elbows so they are at 90-degree angles, opening your palms away from you.
Keeping weight back in your heels, hold this pose for five breaths.

Twisting Goddess

From Goddess, rest your right elbow on your right thigh and raise your left arm over your ear.
Hold here for five deep breaths, gazing over your left shoulder.
Rise up and switch sides, resting your left elbow on your left thigh, holding for another five breaths.

Wide-Legged Forward Bend D

From Twisting Goddess, bring the torso back to center and straighten the legs.
Release the arms out wide in T position. Take a breath in and then exhale to hinge at the hips, reaching for your big toes, holding onto them with your first two fingers and thumb. Keep your elbows above your wrists and draw your shoulder blades back and down toward your hips. If you can't reach your toes, just place your hands somewhere on your legs.
Try to keep your shoulders relaxed and use your abs to pull your torso closer to your thighs.
Stay here for five deep breaths.

Wide-Legged Split

From Wide-Legged Forward Bend D, place your hands on the floor below your shoulders.
Walk your feet away from each other as far as you can, keeping the soles of your feet planted firmly on the mat.
Stay like this for five breaths.

Wide Squat

From Wide-Legged Split, slowly walk your feet in and step them to the front of your mat, squatting down with the feet wide.
Bring your palms together at your heart center and firmly press your elbows against the inside of your knees. This will help to open your hips even farther. Shift weight onto your heels and lengthen the crown of your head toward the ceiling.
Hold the pose for five deep breaths.

Crow

From Wide Squat, place your palms firmly on the ground in front of you. Be sure to spread your fingers as wide as you can and press into your fingertips to release any pressure in your wrists.
Now straighten your legs slightly and place your knees as high up onto your triceps as possible, toward your armpits.
Shift your weight forward into your hands and see if you can lean the weight of your knees into the backs of your arms. Then shift weight into your hands and lift one foot off the ground and then the other. If you can bring your toes together, you'll feel more compact and it'll be easier to balance. Squeeze your knees together slightly and pull your belly button in toward your spine to give you a sense of lightness.
Stay here for five breaths.

Bound Headstand

From Crow, place your clasped fingers and head on the floor at the top of your mat. Straighten your legs and walk your feet toward your head. Bend one knee and tuck it into your chest. Using your abs and hamstring flexibility, lift the other leg off the floor so both knees are tucked into your chest so you're in a pose called Bound Headstand Prep: Tuck.
Stay here or if you feel ready, with complete control inhale to slowly lift and straighten both legs up, coming into Bound Headstand. If balancing is hard, bend one knee and place the sole of your foot on a wall.
Hold for five breaths. Then slowly bend your knees into your chest, and lower your feet to the floor.

Wide Child's Pose

From Bound Headstand, release your feet to the floor. Resting on your shins, widen your knees and fold forward with the arms extended in front of you.
Hold for five breaths, rocking the hips from side to side.

Extended Locust

From Wide Child's Pose, lay on your belly.
Extend the arms and legs, lifting your feet and hands as high as you can, breathing deeply for five breaths.

Bow — POPSUGAR Photography | Louisa Larson

Bow

From Extended Locust, bend your knees and hold onto the inside or outside edges of your ankles.
Once you have a firm hold of each ankle, lift your feet as high as you can and shift weight forward so you're resting on your navel instead of on the pubic bone.
Hold for five deep breaths.

Chest-Opening Spinal Twist

From Bow, release hold of your feet and lie on your belly. Extend your arms out wide, palms facing down and in line with the shoulders.
Place your left palm underneath your left shoulder and push into the floor to roll onto the right side of the body.
If it feels OK on your shoulder, turn this into a spinal twist by bending your left knee, and placing it on the floor behind you.
Lean back into your left foot and right hand as much as you can, gently pressing your left hand into the floor for support.
Stay like this for five breaths. Repeat on the other side for another five.

Pigeon

From Chest-Opening Spinal Twist, roll onto the belly. Press up into Plank, bring the right knee forward between the hands, and rest the left leg on the floor.
Exhale to lower your forearms to the floor. Stay here, or flatten your torso on your right shin for a deeper stretch.
Breath deeply for five breaths. Repeat with the left knee forward for another five.

Butterfly

From Pigeon on the left side, swing the right leg in front of you, sitting with your heels together, knees out wide. Rest your hands on your feet.
Inhale, keeping the spine long, and gently fold forward as you exhale. Press the elbows against the inner knees to open the hips further, which will help you get a deeper forward bend.
Enjoy this pose for five deep breaths.

Boat

From Butterfly, inhale to lift the legs into the air and bring your feet to touch. Balance on your tush with the knees bent, or if you can, straighten the legs. Keep the spine long without rounding the back.
Hold for five complete breaths.

Seated Straddle

From Boat, sit on the floor with your legs in a wide straddle, lengthening through the spine with an inhale.
Slowly hinge at your hips with an exhale, lowering your torso toward the floor. Fold as far as you need to feel a nice stretch in your back and hamstrings. Don't worry about folding your body completely in half, unless this is comfortable for you.
Stay like this for five deep breaths.

Seated Forward Bend

From Seated Straddle, bring your legs together straight in front of you. Make your spine as long as you can.
Slowly hinge at your hips, lowering your torso toward your thighs. Maintain a straight back and fold as far as you need to feel a nice stretch in your back and hamstrings. Don't worry about folding your body completely in half unless this is comfortable for you.
Stay like this for five deep breaths.

Half Wheel

From Seated Forward Bend, lie on your back.
Bend your knees, and place your feet flat on the floor. Walk your heels as close as you can to your tush, and turn your heels out slightly, so the outside edges of your feet are parallel with the outside edges of your mat.
Lift your hips up, and place your hands on either side of your lower back. Rock your weight from side to side, so you can pull your shoulder blades closer together.
Stay here for five deep breaths, actively pressing your feet into the floor to lift your hips up and increase the stretch in your torso and neck.
Gently lower your bum back to the ground, and hug your knees into your chest.

Happy Baby

After hugging the knees into the chest, separate your knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
Gently use your upper body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep your upper body relaxed.
Stay like this for five deep breaths.

Lying Spinal Twist

From Happy Baby, let go of your feet and bring your knees together.
Extend your arms out in T-position.
Slowly lower both knees to the right. Rest them on the ground, and turn your head to the left. You can increase the stretch by crossing the left knee over the right thigh.
Hold here for five breaths, feeling your spine lengthen and twist.
Use your abs to lift your knees back to center, then repeat on the other side.

Savasana

From Lying Spinal Twist, bring the knees back to center, lay on your back, and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body with your palms facing up.
Bring about 15 to 20 inches between your feet, allowing your feet to fall open with your toes pointing out. Actively shrug your shoulders and shoulder blades down toward your hips. Lengthen through your spine as much as possible, and try to press the small of your back into the floor.
After you've found a comfortable position, enjoy the stillness for five to 10 minutes.