This post may contain affiliate links. Please read our disclaimer for more info.
Many people underestimate the power yoga has on working out your entire body.
Yoga is well known for it’s ability to destress and unwind, but when you put the right poses together into a flowing sequence, you can create a powerful routine that both strengthens and tones your entire body.
Practicing flowing sequences like the one we are about to show you not only strengthens your body, it challenges your endurance and can aide in weight loss as well.
This workout involves 11 poses total that create a “flow”, which means each move smoothly transitions to the next to create fluid movement throughout the entire sequence.
The poses for this full body yoga workout for beginners are:
- Plank- 30 seconds
- Three Legged Dog- 30 seconds
- High Lunge- 30 seconds
- Warrior II-30 seconds
- Peaceful Warrior- 15 seconds
- Warrior III- 30 seconds
- Chair- 30 seconds
- Standing Forward Bend- 30 seconds
- Chaturanga- 15 seconds
- Upward Facing Dog- 30 seconds
- Downward Facing Dog- 30 seconds
Repeat the sequence 4 times (2 times on each side) and then finish in Savasana.
You want to move quickly in this sequence, flowing from pose to pose, to create momentum and build up your heart rate.
This sequence is very beginner friendly and can be tailored to any level. Try starting off slow then picking up the pace as you go through a few rounds, or even try adding on a few more rounds to test your endurance!
The most important thing is to listen to your body and challenge yourself. You will never get the results you want without a bit of struggle and challenge!
To get the Free Printable PDF of this routine, sign up below for our Free Resource Library:
Plank is great for strengthening your core and upper body, and building up endurance.
- Start on your all fours, with hands directly under your shoulders and knees parallel to each other.
- Straighten your legs out behind you one at a time.
- Make sure your back is straight and that you aren’t arching or rounding it, as this takes away from the benefits of the pose.
- Engage your core, legs, and arms throughout the pose and looks slightly forward and in between your hands.
2.Three Legged Dog
Instead of coming into regular Downward Facing Dog, we are going to put a twist on it to challenge your strength!
- From plank, push back into your Downward Dog as you simultaneously lift your right leg high up into the air.
- Make sure to engage your core in this pose so all the weight doesn’t fall onto your arms.
- Really push the leg in the air higher and higher as you ground through your foot on the mat.
- You will feel a big stretch in your glutes and hamstrings in this pose.
- Bend your right knee and curl it into your chest and then place your foot between both hands.
- Ground your right foot with your front knee bent as you rise up into High Lunge.
- Push through your back heel and extend through your arms as your deepen into your front knee.
This is a great pose for building leg strength, and according to Yoga Journal, it is very effective in relieving pain related to sciatica as well.
The transition from High Lunge to Warrior II is one of my favorite transitions because of how smooth and fluid it is.
- Ground your back foot at an angle as you open your body up to the left side of the room and sweep your arms from above your head to straight out and shoulder height.
- Let your gaze fall over your right fingertips.
- Don’t let your front leg lose the bend! Try to sink deeper with each exhale and ground through both feet.
Peaceful Warrior has the same exact form as Warrior II, except the arms are different.
Your back arm slides down your leg as your front arm comes up overhead.
Flip your front palm and arch your back as you bend backward, placing your left hand on your left back thigh and bring your right arm up overhead.
Be mindful of keeping your front leg bent.
You will feel a nice deep side stretch in your side here.
Warrior III is a great pose to challenge both strength and balance at the same time.
- As you come out of your peaceful warrior back into Warrior II, shift your weight into your right leg and tilt your body forward, lifting your left leg off the ground.
- Flex your back foot. Try to keep it at hip height.
- You can choose to use blocks here for your hands to stay supported, or bring your arms up by your ears for more of a challenge.
If you want to get toned glutes and thighs, this is definitely one of the poses you want to be doing. Chair pose is a great pose to build lower body strength, and is also very effective at toning and strengthening the core.
Bend your right knee slightly and begin to float down from Warrior III. Bring your left foot to meet your right, then bend at your knees and lift through your chest.
This is another great pose to build strong legs and glutes, but also works hard on firing up your core.
8.Standing Forward Bend
To get a nice stretch and briefly catch your breath, come into Standing Forward Fold.
- From Chair Pose, drop your hands to the ground, then straighten your legs.
- Make sure your back is straight and you are not letting your chest cave in.
- Lengthen through your spine and ground through your feet. Release your head and neck.
Chaturanga is one of the best yoga poses to build upper body and core strength. Once you master this pose, you will have increased your upper body strength enough to try more challenging poses, such as arm balances.
- From Standing Forward Fold, step back into Plank Pose. Make sure wrists are directly under shoulders.
- Hugh your elbows tightly in towards your body. Make sure your core is engaged and your back is in a straight line.
- Propel yourself slightly forward, then begin to lower yourself down, still hugging your elbows in.
- When your arms come to a 90 degree angle, stay here and hold for the remainder of the pose.
10.Upward Facing Dog
When you come into Upward Facing Dog, you want to make sure you shoulder stay dropped away from your ears and that you are engaging and lifting through your chest and legs throughout the pose.
The only parts of your body that should be touching the mat in Upward Dog are the tops of your feet and your hands.
From Chaturanga, you can come directly into Upward Facing Dog by flipping the tops of your feet, then straightening your arms and lifting through your chest.
The video below from KinoYoga is a great tutorial to show you how to specifically get into Upward Facing Dog from Chaturanga.
11. Downward Facing Dog
Downward Dog is an all around great pose for stretching, strengthening, and toning. The flow from Chaturanga to Upward Facing Dog to Downward Facing Dog is commonly used in Vinyasa Yoga as the “flow” you go through before you go into your resting pose.
It is a great way to build strength and endurance, and getting your heart rate up.
- To get into Downward Facing Dog from Upward Facing Dog, flip the tops of your feet back so you are on your toes.
- Send your hips back up into the air to come into Downward Dog.
Repeat this sequence 4 times, switching sides each time, before you come to your resting pose, Savasana.
It is so important to not skip Savasana, as it helps you seal in your practice and calm your mind after doing a fast moving flow.
Below is a detailed video tutorial on Savasana that I found very helpful when first starting out.
Resting Pose- Savasana
- Come to the ground in a comfortable position. Close your eyes.
- Become in tune with your breath and slowly begin to focus on relaxing each part of your body, one at a time.
- Stay here for a few minutes or as long as what feels right for you.
You don’t need to go to a crowded yoga class to be able to build a strong, fulfilling yoga practice. All you need is willpower and your mat!
I hope you enjoy this sequence and it gets you on the path to achieving your goals. Check out our Free Resource Library for more fun and creative workouts!
You can also check out our other yoga routines here:
- 10 Minute Yoga Routine to Get Strong, Toned Arms
- Immune Boosting Yoga Sequence to Stay Flu-Free!
- The 20 Minute Yoga Routine Every Beginner Needs + Free PDF
- 10 Minute Beginner Yoga Routine for Flexibility
Ally is the co-founder of GroundedPanda.com with her fiance Victor. She began practicing yoga at the beginning of her career as a Registered Nurse to cope with the physical and mental stress it put on her, and fell in love with it. Her goal is to help beginners develop a fulfilling practice without the intimidation. Besides managing this website, she loves hiking with her loving fiance and cuddling with her two silly cats.