20-Minute Full Body Yoga Workout For Beginners


Affiliate links may be used in this post. I may receive a small commission at no extra cost to you if you make a purchase through my affiliate link. Read my full disclaimer here

People often underestimate yoga. It is though to be a meditational exercise that does not have many effects on the shape of your body. But after reading this article, you will think differently about yoga!

Yoga releases stress and calms down the body and mind. By adjusting the sequence of yoga postures, you can design a routine that will help lose weight and tone muscles effectively.

Some yoga poses not only strengthen your body and increase your endurance but also target fat content of your body and ultimately aid in weight loss.

We have put together 11 yoga postures, that can create the fluid movement. You will be able to shift efficiently from one to the other constructing a flow while targeting and engaging all the muscles of your body.

Here are the 11 Yoga poses for beginners to engage the whole body. You will be reading about them in detail below:

  • Plank
  • Three-legged Dog Pose
  • High Lunge
  • Warrior II
  • Peaceful Warrior Pose
  • Warrior III Pose
  • Chair Pose
  • Standing Forward Bend
  • Chaturanga
  • Upward Facing Dog
  • Downward Facing Dog

Repeat all the poses on the other side of your body. Repeat the complete yoga routine twice and end the routine by lying down, in the “savasana” or corpse pose.

The above-mentioned poses are all safe for beginners. With a little patience and persistence, you can master all of them. But, at the end fitness is all about perseverance and challenging yourself from time to time.

You create momentum when you move quickly from one pose to the other and this is how you raise the blood pressure which puts your body in cardio-workout mode. We are obviously not talking about slow and peaceful yoga; we are talking about Yoga that is truly challenging!


1. Plank Pose

A good old-style plank pose is extremely important for strengthening your torso and core. If you are someone who wants to have a toned upper body and strengthened core, the plank is a great pose to start with.

To begin the pose, sit on your hands and knees. Your palms should be on the floor, arms straight and just below your shoulders. Stretch your fingers wide apart and press on them as you try to balance your body weight. Extend your legs behind you and straighten them one at a time. Try to keep you back as straight as possible, do not bend or arch it inwards or upwards. Your feet should be perpendicular to the ground and toes bent, touching the ground.

While holding the pose, try to engage your core muscles, legs and arms. Breathe deeper and hold the pose for around 30 secs or until you complete 5 deep breaths.

Modify the pose:

If you find it hard to hold the plank pose for 30 secs, decrease the time or place your knees on the ground and pose will become easier. Challenge yourself each time you practice the pose and build stamina to hold the pose for a little extra time.

Tips for Plank pose:

If holding the pose static is boring, you can do a little extra. Shift your weight from forward to backward and vice versa. You can also shift the weight from right to left in dips, and left to right so that you work your core muscles more than usual.


2. Three-legged Dog Pose

Now you know the downward dog pose. It is super easy right, this is why we will add a little difficulty to it, to make it more challenging and the pose will engage most of your body’s muscles.

Begin the pose by bringing your lower body and upper body close from the initial plank pose. Your body should now be making an inverted V on the floor.

Now while staying in the downward dog pose, slowly raise one of your leg behind you. Do not put all the pressure onto your hands. Engage your core muscles, leg muscles and glutes in the maintaining the posture.

Hold the pose for around 30 secs and then release slowly. Remember to take deep breaths while holding the three-legged dog pose.

Modify the pose:

If raising your leg behind you is making the pose hard to maintain, keep your legs on the floor and perform the posture just like a normal downward facing dog pose.

Tips for Three-legged Dog pose:

To avoid straining your back, try to balance the pose by engaging the muscles of your core and thighs to relieve the pressure off your back and hip flexor.


3. High Lunge Pose

High Lunge pose strengthens the lower limbs and gives your abdomen and abs a good stretch. The pose is also effective in relieving sciatica pain according to The Yoga Journal.

Start the pose by standing up straight and arms at the side of your hips. Bend your right knee and place it forward while stretching the other leg a little forward. The toes should be sticking to the ground of the foot behind you. Place your palms over each other and raise your arms over your head.

Take deep breaths while posing and hold the pose for around 30secs.

Modify the pose:

You may feel pain in your arms when holding them up for so long. To avoid this, place them on your sides. You can also shorten the time period of holding the pose.

Tips for High Lunge Pose:

Your thigh muscles will feel the burn while you hold this pose, to relax them a little, engage the core muscles and tighten them without arching the spine. You will be able to burn fat in the core too.


4. Warrior 2

The momentum you pick up when you move from high lunge to warrior pose is just great. The warrior pose is another pose that helps burn the thigh fat and overall stretches the muscles.

For shifting to warrior pose, stand straight and sweep one of your leg sideways without twisting the torso. Sink into one of your knees and stretch the other one to make the knee perpendicular to the ground. Raise your arms up to shoulder length while keeping your spinal cord straight.

Turn your head to side of bent knee and look at the fingers of your hands. Take deep breaths and hold the posture for around 30secs, let go slowly afterwards.

Modify the pose:

Holding the pose for longer period of time, when your body is not comfortable can do more harm then good, it is therefore okay to let go of the pose if your body is not cooperating. You can also place the hands to the sides of your thighs.

Tips for Warrior pose 2:

Engage both the legs to distribute the weight of your body evenly among them and actually make the pose effective to target the thighs.


5. Peaceful Warrior Pose

Peaceful warrior pose helps to strengthen the thoracic cavity, shape abs and is overall challenging for the legs. The peaceful warrior pose is very similar to the warrior 2 pose, except this one arches your back sideways.

start the pose by standing with your feet wide apart and one knee bent and other stretched away from it. Lower both arms, then raise one arm slowly above your head and along with it bend your torso sideways at the side you have stretched your leg.

Keep the other arm at the side of your thigh and keep the knee bent. The peaceful warrior pose will help you stretch and relax as you take deep breaths holding the pose for 30secs.

Modify the pose:

Do not keep the hand on your thigh lower that thighs. As you move to the next level, you can do so but only with practice and patience.

Tips for peaceful warrior pose:

Remember to engage the core muscles for support. Do not breakdown the shoulders posture and maintain a raised-up chest.


6. Warrior 3

Warrior 3 pose is all about strength and balance. The pose engages the core, hamstrings, glutes, upper and lower limbs.

Start the pose by standing straight, extend both your arms, shoulder length apart in front of you, palms facing each other. Lower your torso in forward direction and raise one of your leg behind you. Keep going until your leg along with the torso and extended arms are a straight line and parallel to the floor.

Keep the posture for 30secs and take deep breaths. Release slowly by returning to standing pose.

Modify the pose:

  • You can hold a yoga block between your hands to stabilize the body.
  • Or, to make it hard you can extend the arms inwards to reach your ears.

Tips for Warrior 3 pose:

Hey! are you looking for a simple and beginner friendly yoga program for women? the 12 Week Yoga Burn Challenge is a good place to start.

What I like the most about this program is you don’t have to go to the gym, you will start your yoga weight loss journey right from the comfort of your home. How cool is that? It includes three phases with videos that will explain every pose in detail which makes it perfect for beginners.

This program is the ultimate opportunity to both lose weight and giving your body the exercise it needs. I’m sure that if you try out this program, you will also see yoga from a different perspective and quickly fall in love with it!

Click here to find out more about the Yoga Burn Challenge Program! >

Your hips should be straight along with the spine and leg. If the hips or lower back are uneven you may develop pain in the area afterwards.


7. Chair Pose

Chair pose is the ultimate pose to target the glutes, hamstrings and quads. It also great for core muscles as you activate them upholding the pose.

Begin the chair pose by standing with your arms and back straight. Your feet at hips length apart on the ground. Raise both your arms straight above your head. Keep the back straight as you sink into your knees. You will be sitting in a chair but without one. Your thighs should be above your feet. Your fingers should be pointing towards the ceiling.

Engage your core to distribute the weight from your thighs. Breathe deeper and hold the pose for 30secs.

Modify the pose:

If the pose is too hard to keep lower the duration or increase the distance between your feet.

Tips for Chair pose:

Distribute the weight of your body evenly in your foot except the toes. You should be able to lift your toes. This will help you keep the posture balanced for longer.


8. Standing Forward Bend

The standing forward bed gives your body’s large muscle groups, a nice stretch!

Begin the pose by standing straight, bring your hands forward and straighten your legs. Keep your back straight, and keep your chest raised. Fold forward slowly and press your feet down as you stabilize the entire body. Reach for your toes and keep your neck straight with your back.

Modify the pose:

If you are not comfortable stretching all the way down, you can alter the bend in transform it in a ragdoll pose. Simply fold your arms at elbows and lock them behind your head. Lower your torso as much as you comfortably can and balance the body.

Tip for Standing Forward Bend:

Your core should be as close to your thighs as possible. To engage the core muscles, it is important to squeeze them for steadying your body.


9. Chaturanga Pose

Chaturanga pose is the best pose to build upper body strength if you are a beginner. It helps prepare your body for other advanced poses where you have to balance the entire body on your arms. The chaturanga pose also builds core strength.

From the last pose, go to a plank pose. Then slowly move your palms near your chest, without lifting them. Make your back stable and lower your body. Your upper arm and forearm should be perpendicular. You are now a few inches above the ground. Your back should be aligned with the hips, and if the pose is held properly, you must feel burning in your abs.

Modify the pose:

If the pose is too hard, you can touch your chin, chest and knees to the ground, while pulling the rest of the body upwards. This is the knee chest chin yoga pose.

Tips for Chaturanga Pose:

To balance your body in chaturanga pose, you can place yoga blocks under your body to maintain balance.


10. Upward Facing Dog Pose

In an upward facing dog pose, you should keep your shoulder away from the ears and neck stretched. You also need to engage the chest and leg muscles to properly gain the benefit from this pose.

From the last pose, transform your body into an upward facing dog by flipping tor feet such that the top of feet touches the ground. Your Arms should now be straight as in plank. Your chest lifted upwards and your backbone arched. Your legs and hips must be an inch or two above the ground. Push the tops of the feet into the mat as you pull the rest of your body upwards. Keep your shoulders and neck straight throughout.

Modify the pose:

If the pose is too hard for you to hold, you can put your legs until knees on the ground or use yoga blocks below your hands to raise your body.


Tips for Upward Facing Dog Pose:

You should keep your neck stretched and ears away from the shoulders. Push with your shoulders downwards and press the palms to aid in maintaining the correct posture.


11. Downward Facing Dog Pose

In Vinyasa yoga, the practitioner moves from the upward dog pose to downward dog pose and ends the routine with a resting pose. The flow of this pose along with the last one is of significance when it comes to strengthening and shaping your body.

The pose makes increases your fortitude and resilience for tougher physical activities.

From the upward facing dog pose, stick the downside of your feet onto the ground and pull your body closer by moving your palms towards the feet. Simultaneously, raise your hips but make sure to keep the backbone and legs as straight as you can.

Modify the pose:

If the hamstrings don’t allow the stretch, you can bend your knees a little. If the wrists are facing pressure, you can also place yoga blocks below your palms.

Tips for Downward Facing Dog Pose:

To not strain your wrists, engage the muscles of your core, arms, and legs. This will also elevate the burden from your hamstrings.

Related: 10-Minute Yoga Workout For Stronger and Toned Arms


Resting Pose (Savasana)

End the routine, with a resting pose, known as savasana or the corpse pose. To rest your body after a hard yoga session, lie on your back and move your arms a little away from your body.  Take deep breaths and relax.


How is Yoga good for a Beginner?

Yoga is unlike the common workouts. They lack the motivation to do them and do more harm than good to your body. They leave you sore and exhausted for days. But yoga is refreshing and rejuvenating. You feel like something is missing, the day you don’t do yoga.

The beginners can gain the best out of these poses because they can develop flexibility and strength that will help them master other advanced poses.


Which muscles will this Yoga routine strengthen?

The yoga routine discussed above works a number of muscles in your body. The routine is great for targeting your core, hamstrings, glutes, arms, knees, wrists, triceps, shoulders, thighs and legs.

Related: 6 Best Beginner Yoga Poses To Tone Your Booty


Yoga strengthens your body inside out. You don’t even need to make much compromises, all you have to do is manage a few minutes to do a few poses. You can try it at home or go to a park, no need of any equipment or energy drinks. You need only your body and a yoga mat!

Lose weight naturally by engaging your whole body including your mind, to lose weight!

Yoga Supplies You Might Need To Practice Yoga At Home


  • Yoga Mat – This one is kind of a must to support your body and properly perform each pose.
  • Yoga block – As a beginner, you may need extra support while holding the pose or a block to hold when you can’t reach the ground.
  • Blanket – A yoga blanket is significant for many poses, to balance your posture.
  • Yoga Strap – You may not be able to reach your foot in a forward fold; this is where you can hold a strap around your feet and not compromise the form.
  • Yoga Cushion– The cushion is for those poses, where you cannot stabilize your hips on the ground. Use a comfortable cushion to balance the hips.
  • Yoga Bolster– A bolster is a blanket with padding for relaxing your body when you practice meditation.


If you want to get into more yoga, a great way to start is to get your hands on a good program. Zoey Bray-Cotton’s “Yoga Burn” Program is a recommended program for beginners.

Its poses are quite simple and it has easy to understand steps. Like almost every other yoga program, you can use this one from home with just a mat and a little bit of your time. It includes three phases with videos that will explain every pose in detail.

Zoey Bray-Cotton’s “Yoga Burn” Program is also recommended if you’re looking to lose some weight. The poses included are styled to help women lose weight and be in perfect control of their bodies.

If you’re just starting out in the path of yoga, then I personally recommend this program. With it, you’ll know everything you need to know about yoga and all the basic poses. If this program doesn’t appeal to you then no other one will.

I’m sure that if you try out this program, you will also see yoga from a different perspective and quickly fall in love with it!

click here to learn more about the Yoga Burn program
beginner full body yoga workout

You might also like

Leave A Reply

Your email address will not be published.