Free Yoga Sequences & Sequence Creator
Guided yoga flows structured into Warm-up, Flow, and Cool-down (plus custom sections in our free yoga sequence creator). 100% free to follow, print and customize.
Start here
Beginner 9
-
Desk UnstuckFour minutes to unglue yourself from the chair. The gnome won’t tell your boss.Start
-
Sun Salutation ANine breaths, nine movements. The Ashtanga warm-up that opens every practice.Start
-
Sun SalutationThe classic twelve steps. The sun has been doing it for billions of years, no complaints.Start
-
Moon SalutationThe sun salutation’s cooler cousin: wide, soft and made for evenings.Start
-
Wind-Relieving SeriesGentle lying-down moves to wake the joints and let the tummy relax.Start
-
Morning FlowWake up slower than a snail, feel brighter than a buttercup.Start
-
Gentle Full BodyEvery bit of you gets a turn, from the tip of the hat to the boots.Start
-
Evening Wind-downSlow shapes for when the fireflies clock in.Start
-
Restorative ResetMostly lying down. Entirely on purpose.Start
Intermediate 6
-
Core SparkLight the belly fire. A cosy campfire, not a bonfire.Start
-
Standing BalanceFind your centre like a gnome on a garden wall: steady, and a tiny bit smug.Start
-
Hips & LegsFor hips that have sat on toadstools far too long.Start
-
Sun Salutation BSun salutation A, plus a chair and two warriors. The sun wanted more.Start
-
Sivananda 12 Basic PosesTwelve timeless postures from Rishikesh. Simple, classic, still undefeated.Start
-
Ashtanga Standing SequenceThe famous standing poses, in the order generations of yogis walked them.Start
Advanced 1
-
Ashtanga Finishing SequenceThe backward-bending, upside-down closing act, before a long deep rest.Start
No sequence matches.
Build Your Own Class with the Free Yoga Sequence Creator
Need a custom class plan? Use our Free Yoga Sequence Creator to arrange 343 illustrated poses across Warm-up, Flow, and Cool-down (plus any custom sections you add), generate a sequence with AI, import your handwritten class notebook, or print A4/Letter PDF handouts.
Good questions from curious gnomes
Are these yoga sequences and the yoga sequence creator 100% free?
Yes. Every yoga sequence, guided player, printable A4/Letter PDF sheet, AI sequence generator, notebook import, and our visual yoga sequence creator are 100% free with no paywalls or subscriptions.
How are the yoga sequences structured?
Every ready-made and new sequence is harmonized around 3 clear base sections: Warm-up, Flow, and Cool-down. When you customize a sequence or build your own in the Yoga Sequence Creator, you keep those 3 base sections and can rename them or add as many custom sections as your class needs.
How long are the sequences?
Each sequence shows its exact duration, from a 4-minute desk break to a 20-minute Ashtanga or Sivananda practice. The built-in player times every pose, cues left/right side switches, and keeps your screen awake.
Which sequence should a beginner start with?
Try Morning Flow, Sun Salutation A, or Gentle Full Body. All are beginner-friendly, structured into Warm-up, Flow, and Cool-down, and every pose links to a step-by-step illustrated guide with Sanskrit names and voice cues.
Can I create, print, and share my own yoga sequence?
Yes. Open the Free Yoga Sequence Creator, start from any ready-made sequence with “Make it mine”, build from 343 illustrated poses, generate a sequence with AI, or import a photo of your class notebook. Print clean A4/Letter PDF handouts or share a public link with your students.
What is the difference between Gnome picks and community sequences?
Gnome picks are ready-made sequences curated by GnomeYoga with harmonized Warm-up, Flow, and Cool-down sections. Community sequences are created and shared by yoga teachers and members using our free sequence builder.