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GnomeYoga Original

Gentle Full Body

Every bit of you gets a turn, from the tip of the hat to the boots.

9 poses 8 min Beginner Full body Warm-up · Flow · Cool-down

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An easy full-body yoga sequence for beginners: warm up the spine, flow through lunges and warriors, then settle with a bridge, a forward fold and deep rest.

What you need: A mat and about eight unhurried minutes. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 3 poses · 1 min 55 s

  1. Tabletop Pose — yoga pose in Warm-upTabletop Pose30 sHands under shoulders, knees under hips. A sturdy little table.
  2. YP-12445 sSlow waves along the spine, like wind through tall grass.
  3. Downward-Facing Dog — yoga pose in Warm-upDownward-Facing Dog40 sWalk the dog: bend one knee, then the other.

Flow 3 poses · 3 min

  1. Low Lunge (Crescent) — yoga pose in FlowLow Lunge (Crescent)30 s · each sideSink the hips forward, like settling into soft moss.
  2. Warrior I — yoga pose in FlowWarrior I30 s · each sideHips face forward, arms up like proud antlers.
  3. Extended Triangle — yoga pose in FlowExtended Triangle30 s · each sideLong sides, soft breath. Reach far, like picking the highest berry.

Cool-down 3 poses · 2 min 45 s

  1. Bridge Pose — yoga pose in Cool-downBridge Pose30 sLift the hips: a tiny bridge for passing beetles.
  2. Seated Forward Bend — yoga pose in Cool-downSeated Forward Bend45 sFold from the hips. Toes are an optional destination.
  3. Corpse Pose — yoga pose in Cool-downCorpse Pose90 sMelt into the forest floor. Doing nothing is the whole pose.