12 Simple Yoga routines for total body wellness at home

Most people agree that yoga is a good way to improve both your physical and mental health. The best part is that you can get these benefits without leaving your house. You can improve your flexibility, build strength, reduce stress, and add a sense of calm to your daily life with just a yoga mat and a little time each day. The following 12 at-home yoga routines are great for beginners to advanced practitioners. They can help you reach your overall wellness goals by letting you plan your own sessions or try guided sequences.

12 Good Yoga Routines

1. Morning Wake-Up Flow (15 Minutes)

Best for: Getting your body moving and making it more flexible first thing in the morning.

Cat-Cow Pose (1 minute): Move your body smoothly and slowly to warm up your spine.
Downward-Facing Dog (2 minutes): Stretch the hamstrings and back while lengthening the body.
Sun Salutations (3 minutes): Use moving your body to build strength and wake it up.
Warrior I and II (3 minutes): These moves will strengthen your legs and help open your hips.
Child’s Pose (1 minute): Take it easy and stretch your back gently.
Seated Forward Fold (2 minutes): Let go of tightness in your lower back and hamstrings.

2. Yoga class for beginners (20 minutes)

Best for: People who are new to yoga and want to learn the basics and how to align their bodies correctly.

Also read: 15 yoga poses you can do at home to build strength, balance, and body control.

15 Yoga Poses You Can Do at Home to Get Stronger, More Balanced, and More in Control of Your Body

Mountain Pose (Tadasana) (2 minutes): Get your balance and ground yourself.
Chair Pose (Utkatasana) (2 minutes): Get the legs and core muscles moving.
Warrior I (Virabhadrasana I) (2 minutes): Build up the strength and stability of your legs.
Setu Bandhasana, or Bridge Pose, for 2 minutes: This pose strengthens the back and glutes.
Balasana, or Child’s Pose, is a three-minute pose that helps you relax and focus on your breath.
Seated Twist (Ardha Matsyendrasana) (2 minutes): Relax the spine.
Shavasana (5 minutes): Relax completely and take in the benefits of the practice.

3. A 20-Minute Yoga Routine to Help You Relax

Best For: Relaxing the mind, lowering stress, and letting go of built-up tension.

Read also: 7 Easy Yoga Poses for Beginners to Do at Home

7 Simple Yoga Poses for Beginners to Do at Home Deep Breathing (Pranayama) (5 minutes): Use slow, deep breaths to calm your nervous system.

Child’s Pose (3 minutes): Get your body grounded and let go of stress.
Reclining Bound Angle Pose (Supta Baddha Konasana) (3 minutes): This pose helps you relax and open your hips.
Cat-Cow Pose (2 minutes): Move your spine gently.
Legs Up the Wall Pose (Viparita Karani) (5 minutes): This pose helps you relax your whole body and calm your mind.

4. Yoga for Flexibility (25 Minutes)

Best for: making muscles longer and more flexible.

Downward-Facing Dog (3 minutes): Stretch your whole body, but pay special attention to your hamstrings and calves.
Forward Fold (Uttanasana) (3 minutes): Slowly stretch the back and hamstrings.
Pigeon Pose (Eka Pada Rajakapotasana) (5 minutes on each side): Open the hips wide.
Cobra Pose (Bhujangasana) (2 minutes): Stretch your spine and open your chest.
Seated Forward Fold (Paschimottanasana) (3 minutes): Stretch your hamstrings and spine.
Butterfly Pose (Baddha Konasana) (4 minutes): Stretch your hips and inner thighs.

5. Yoga Flow for Strengthening the Core (20 Minutes)

Best for: Making the core muscles stronger.

Plank Pose (3 minutes): Hold the pose for short periods of time and then rest for short periods of time.
Boat Pose (Navasana) (3 minutes): Get your core and hip flexors going.
Side Plank (Vasisthasana) (2 minutes on each side): This exercise works the obliques and shoulders.
Downward-Facing Dog (2 minutes): Lift your hips by engaging your core.
Cobra Pose (2 minutes): Stretch the front of your body while keeping your core tight.
Bridge Pose (Setu Bandhasana) (2 minutes): Help strengthen your glutes and core.

6. Yoga for Better Posture (25 Minutes)

Best For: Improving posture and relieving stress from sitting for a long time.

Cat-Cow Pose (5 minutes): Move and stretch your back.
Chest Opener (2 minutes): Put your fingers behind your back and cross them to open your chest.
Warrior II (Virabhadrasana II) (3 minutes): Make your back stronger and your chest bigger.
Seated Forward Fold (2 minutes): Relax your back and legs.
Locust Pose (Salabhasana) (3 minutes): This pose strengthens the muscles in your lower back.
Tadasana, or Mountain Pose, for 5 minutes: Pay attention to how you stand and your posture.

7. Yoga Routine for the Evening Wind Down (20 Minutes)

Best for: Getting your body ready for sleep and getting you to sleep.

“Time-Saving Home Yoga Workouts That Are Great for Short Sessions and Busy Schedules.”

Yoga workouts at home that save time and are great for busy schedules and short sessions

Child’s Pose (3 minutes): Take it easy and pay attention to your breathing.
Seated Forward Fold (3 minutes): Stretch your spine and hamstrings gently.
Legs Up the Wall Pose (5 minutes): Let go of stress and relax your nervous system.
Reclining Spinal Twist (2 minutes on each side): Loosen up your spine.
Shavasana (5 minutes): Let go of everything and relax completely.

8. Power Yoga Strength Flow for 30 Minutes

Best For: A workout that works out your whole body and builds strength and endurance.

Sun Salutations (5 rounds): Move your body in a dynamic way to warm it up.
Warrior I (Virabhadrasana I) (2 minutes per side): Get stronger and more stable.
Chaturanga (2 minutes): Work on your arms and core.
Crow Pose (Bakasana) (3 minutes): Strengthen your arms and improve your balance.
Plank Pose (3 minutes): Work on your core and build your stamina.
Tree Pose (Vrksasana) (2 minutes on each side): This pose will help you get stronger legs and better balance.

9. Yoga for a Healthy Digestive System (20 Minutes)

Best For: Helping digestion and making you feel less bloated.

Seated Twist (Ardha Matsyendrasana) (3 minutes): This pose helps with digestion and moving the spine.
Downward-Facing Dog (2 minutes): Stretch and lengthen the spine.
Cat-Cow Pose (3 minutes): Move your spine more and get your digestive system going.
Revolved Triangle Pose (Parivrtta Trikonasana) (3 minutes on each side): This pose massages the organs in the digestive system.
Legs Up the Wall Pose (5 minutes): This pose helps you relax and get your blood flowing.

10. Yoga for Better Balance (25 Minutes)

Best For: Making your mind and body more stable.

Tree Pose (Vrksasana) (5 minutes): Get grounded and find your balance.
Warrior III (Virabhadrasana III) (3 minutes per side): Make your legs stronger and improve your balance.
Chair Pose (Utkatasana) (3 minutes): Get your core and legs working.
Dancer’s Pose (Natarajasana) (3 minutes on each side): This pose helps you get stronger and more flexible.
Standing Forward Fold (2 minutes): Stretch the hamstrings and get your balance back.
Shavasana (5 minutes): Work on being still and coming together.

11. A 20-minute gentle prenatal yoga routine

Best For: Helping the body during pregnancy and promoting relaxation.

Cat-Cow Pose (3 minutes): This pose will help relax your back and pelvis.
Child’s Pose (3 minutes): Relax your mind and body.
Modified Warrior II (3 minutes on each side): Make your legs stronger in a gentle way.
Seated Forward Fold (2 minutes): Gently stretch your back and hamstrings.
Legs Up the Wall Pose (5 minutes): This pose helps with circulation and eases back pain.

12. A 30-Minute Yoga Routine for Athletes

Best for: Helping muscles recover and making them more flexible.

What Happens When You Do Reformer Pilates Almost Every Day? My Stress Went Down and My Abs Showed Up.

Downward-Facing Dog (5 minutes): Stretch your back, hamstrings, and calves.
Lunge with a Twist (5 minutes): This will open up your hips and lengthen your spine.
Pigeon Pose (Eka Pada Rajakapotasana) (5 minutes on each side) helps to relax tight hips.
Bridge Pose (Setu Bandhasana) (5 minutes): Work on your lower back and glutes.
Paschimottanasana, or Seated Forward Fold, is a five-minute pose that stretches the hamstrings and spine.
Shavasana (5 minutes): Relax and let your body heal.

In conclusion

You can change these 12 yoga routines to fit your needs, whether you want to relax, get stronger, get more flexible, or get a full-body workout. Doing yoga at home on a regular basis is a simple but powerful way to improve your health. You can get a more balanced body and a calmer, more focused mind by making time for these routines every day.