Online Yoga Routine: Free Full-Body Workout

Free online yoga allows you to practice almost anywhere.

Yoga routines don't need to be done in a studio or with an instructor right there with you. You can follow a scripted routine at any time or place, alone or with a group. Try this slow flow routine in the comfort of your own home for free.

Slow Flow Yoga Routine

This beginner to intermediate flow takes you through a full body workout. Be sure to have blocks nearby, wear comfortable clothing and have adequate space to move.


hero pose

Begin in hero's pose.

  1. Sit on your mat with your knees together and feet apart.
  2. Lower your behind between your feet. If this is uncomfortable, sit on a block instead.
  3. Hold for five breaths.


table pose
  1. Roll forward over your knees into table.
  2. Place your knees beneath your hips and hands beneath your shoulders.
  3. Rotate your biceps forward to help open your space across your back.
  4. Pull your stomach in and look down at the top of your mat.
  5. Breathe.

Cat and Cow

cat and cow poses
  1. Lift your head and neck while you drop your belly down on the inhale.
  2. Drop your head and neck and round your back up, pulling your belly in on the exhale.
  3. Repeat five times in each direction to warm up the spine.

Spinal Balance

spinal balance
  1. Lift your right arm straight out in front of you so your bicep is alongside your ear.
  2. Lift your left leg straight out behind you and flex your foot.
  3. Pull your core in tight as you balance. Spread your weight across your lowered leg from your knee to the top of your foot and across the palm of your lowered hand into your fingers.
  4. Bend your left knee and reach back for your foot with your right hand.
  5. Lift your leg into the air to open your chest.
  6. Release your leg, stretch out your arm and leg in each direction and lower to the mat.
  7. Repeat on the other side.
  8. Return to table position.

Child's Pose

child's pose
  1. Sink your hips back to your heels and extend your arms out in front of you.
  2. Rest your forehead center on the ground between your arms.

Remember that you can return to this pose at any time during practice that you need a break.

Downward Facing Dog

downward facing dog pose
  1. Push into the palms of your hands and lift your hips up to the sky.
  2. Make sure your feet are hip-width apart and your knees are very slightly bent.
  3. Drop your head and neck down between your arms so you make an inverted "V".
  4. Rotate your biceps forward to open your upper back.
  5. Hold for five breaths.

Hip Opener/Three-Legged Dog

Three legged dog - Hip Opener pose
  1. Lift your right leg straight out behind you and flex your foot.
  2. Bend your knee and open up your right hip, stacking right hip over left.
  3. Hold for three breaths; place your foot on the floor and switch sides.
  4. When you complete both sides, step up to the front of the mat.

Halfway Lift

halfway lift pose
  1. Place your feet together and lift yourself up halfway
  2. Flatten your back and look ahead slightly beyond your mat.
  3. Extend your fingertips toward the floor.
  4. Fold completely and lift yourself up to standing.

Mountain Pose

mountain pose
  1. Stand up straight and tall in your mountain with your toe mounds touching and heels slightly apart for balance.
  2. Open your chest by rolling your shoulders back and down.
  3. Extend your arms by your sides with your palms facing forward.
  4. Pull your belly in and up behind your ribcage and lift your knees and quads upwards.
  5. Breathe.


chair pose
  1. Inhale and raise your arms above your head.
  2. Bend your knees and sink down into chair pose.
  3. Tilt your pelvis downward to flatten out your lower back. If you look down, you should be able to see your feet beyond your knees. If you cannot, sink lower and scoop your pelvis forward and down.
  4. Look up toward the place where the ceiling meets the wall and roll your shoulders down your back to open your chest.
  5. Hold for three breaths.

Twisting Chair

twisting chair pose
  1. Keep your knees bent and hips back in Chair pose.
  2. Bring your hands into prayer position in front of your chest.
  3. Bend forward over your knees and twist your upper body to face the right.
  4. Hook your left elbow over the outside of your right knee.
  5. Open your heart toward the side of the room, trying to keep your heart higher than your hips as you twist.
  6. Hold for three breaths, then straighten up to chair pose.
  7. Fold at your waist, step your feet hip distance apart and grab opposite elbows for Rag Doll.
  8. Hang in Rag Doll for five breaths, and straighten back up to chair.
  9. Repeat on the other side.

Sun Salutation

sun salutation
  1. Straighten up to Mountain pose.
  2. Swan dive down and fold.
  3. Lift halfway and fold again.
  4. Step back to high Plank position on the inhale.
  5. Exhale and lower forward and down to low Plank.
  6. Straighten your arms and bring your chest up and through for Upward Facing Dog on the inhale.
  7. Exhale into Downward Facing Dog.
  8. Take five breaths.

Warrior Series

warrior series
  1. Lift your right leg up behind you in Downward Facing Dog.
  2. Swing it through and place your foot down in front of you in a low lunge.
  3. Turn your left foot out to 45 degrees and rise up, bending into your front leg while your back leg remains straight.
  4. Clasp your hands behind your back and touch your chin to your chest as you inhale.
  5. Exhale as you pull your arms down your back and you unroll your spine to look up at the ceiling.
  6. Raise your arms above your head with your fingers extended and pinkies turned in for Warrior 1.
  7. Hold for three breaths, then open to Warrior 2.
  8. Spin your back heel out to 90 degrees and open your arms to either side of you, one extending toward the front of the room and one extending toward the back with palms down.
  9. Bend into your front knee, and push your right knee out toward your right pinky toe to properly align your knee.
  10. Pull your belly button in and up to straighten your spine and support your lower back.
  11. Hold for three breaths, then reverse your warrior.
  12. Flip your palms to face up.
  13. Drop your left arm down to reach for your left thigh.
  14. Reach up with your right arm and look up as you bend slightly backward to feel the stretch along your right side.
  15. Keep your right knee bent.
  16. Inhale and exhale as you bring your right arm down to your right knee and raise your left arm over your head for Side Angle.
  17. Inhale again and exhale as you bring your left arm over your head toward the front of the room for extended Side Angle. Look up under your left arm.
  18. Straighten up to Warrior 2 and cartwheel your arms down to High Plank.
  19. Exhale to lower to low plank.
  20. Inhale to Upward Facing Dog
  21. Exhale to Downward Facing Dog.
  22. Take five breaths.
  23. Repeat on the other side.

Balancing Series

Balancing series, tree, airplane, half moon
  1. Step or hop up to the front of your mat and stand in Mountain.
  2. Place your hands in prayer position in front of you and slowly transfer your weight onto your right foot.
  3. Lift your left leg and place your left foot against your right leg wherever it is comfortable for Tree pose. Optional foot positions include the ankle, calf or thigh; do not place your foot against your knee.
  4. Straighten up to balance and extend your arms overhead.
  5. Take five breaths; then slowly lower your arms and leg and repeat on the other side.
  6. Stand in Mountain with your weight evenly distributed between both feet.
  7. Transfer your weight into your right foot and extend your left leg in front of you.
  8. Pull your left leg back behind you and lean forward slightly for Airplane.
  9. Keep your arms extended at your sides and lift your chest up slightly as you flex your foot behind you.
  10. Hold for three breaths, then bend forward for Balancing Half Moon.
  11. Place a block six to 12 inches in front of your right foot and bring your right hand down on it.
  12. Extend your left arm to the ceiling as you slowly twist open to the left.
  13. If possible, lift your right hand off the block and balance on your right leg.
  14. Slowly lower your left leg to the ground.
  15. Straighten up and repeat on the other side.

Bridge Pose

bridge pose
  1. Lay down on your mat with your knees bent and your feet flat on the floor. Your feet should be hip-width apart and close enough to your bum that you can touch your heels with your finger tips.
  2. Allow your arms to rest at your sides.
  3. Press down into your feet as you lift your hips off the ground and into the air.
  4. Push your chest forward and roll your shoulders underneath you. If you are able, clasp your hands beneath your back.
  5. Hold for five breaths, slowly lower down top, middle, bottom and rest for three breaths.
  6. Repeat two more times.

Spinal Twist

spinal twist
  1. Lay on your back and bring your knees into your chest.
  2. Wrap your arms around them and give your legs a squeeze.
  3. Release your legs, but keep your knees bent.
  4. Extend your arms out to either side of your body.
  5. Drop your knees down to the left and turn your head to look to the right.
  6. Hold for five breaths, then repeat on the other side.
legs up the wall

Legs Up the Wall

  1. Bring your mat over to a wall for this mild inversion.
  2. Sit down with your hips against the wall and turn so your bottom and legs are against the wall with your legs extended up it and your back flat on the floor.
  3. Relax into this position for 10 breaths.


  1. Stretch out on your back on your mat.
  2. Extend your arms along your sides with your palms facing up.
  3. Let your feet fall open.
  4. Close your eyes and breath naturally as you relax and let your mind scan your body, relaxing it.
  5. Hold for as long as desired to end your practice.

Practice Often

Try this short routine whenever you need to add some yoga to your day. The stronger the practice that you build, the more you may find yourself centered in other areas of your life. When you are done, don't forget to offer yourself, Namaste.

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Online Yoga Routine: Free Full-Body Workout