Is there a better way to spend 15 minutes than improving your overall health? If you want to start getting in shape, looking for a good stretch, or just short on time, we have just the sequence for you! Below are step-by-step instructions for a yoga workout that you can do at home with no equipment.
It’s perfect for a morning movement routine, an afternoon break at the office, or an evening workout to blow off some steam after a long day.
15 Minute Home Yoga Workout
Follow this easy 10 move sequence to get your body flowing:
- Child’s Pose
- Downward Dog to Plank Flow
- One Legged Plank to Knee-To-Elbow
- Lizard to Pyramid Flow
- Squat to Stand and Chair Pose
- Vinyasa Flow
- Crescent Lunge Knee Dips
- Side Twists in Crescent
- Side Plank Holds
How To Do The Moves
- Begin by centering yourself in child’s pose with your toes touching and your knees spread wide so that your belly is resting between your thighs.
- Let your forehead rest on the ground and keep your arms stretched out in front of you.
- Tent your fingers, creating more space between your underarms and the floor.
- Take a deep breath in through your nose and exhale everything out your mouth.
- Beginning with the next breath, breathe in through your nose and out through your nose to create heat in your body.
- Feel the breath fill you from the lowest part of your belly, all the way up to your lungs and throat before exhaling out your nose. Focus on your breath as you complete the sequence.
Do this move for 10 deep breaths.
Downward Dog to Plank Flow
- From child’s pose, plant your hands on the ground, spread your toes to hip-width apart and tuck your toes under.
- Push your hips up creating an inverted V-shape with weight evenly distributed between all four points of contact.
- Take a deep breath in through your nose and, as you exhale, roll your torso straight and lower your hips to plank pose.
- From plank, take a deep breath in and, as you exhale, push back to downward dog.
- Do not rush! This should be done at a steady pace following your natural breath. Finish this sequence in plank pose.
Do this move 10 times.
One Legged Plank to Knee-To-Elbow
- From plank pose, lift your right leg up off the ground just a few inches keeping your toes pointed downward.
- Take a deep breath in and, as you exhale, draw your right knee up to your right elbow (or as close as you can get).
- Keep the rest of your body isolated as you bring your right back to plank pose.
- On an inhale, lift your toes again and, on the exhale, bring your right knee to right elbow again.
- Repeat on your right side before switching to your left side. Finish in plank pose.
Do this move 5 times on each side.
Lizard to Pyramid Flow
- From plank pose, lift your right leg a few inches off the ground and draw it as close to the outside of your right elbow as you can before extending your foot to the ground so that you end in lizard pose – with both hands planted, your right foot in a lunge position outside your right hand, and your left leg extended straight back.
- From here, straighten your right leg and allow your torso to hang toward the floor so that you are now in a pyramid position.
- Flow back and forth between lizard and pyramid, inhaling as you are in lizard and exhaling as you push back to pyramid.
- You can transition to the left side through plank pose. After you have finished 5 rounds on the left side, keep your left foot planted in lizard pose and palms planted on the floor as you push from your back (right) foot and end in a deep squat pose with one foot on either side of your hands.
Do this move 5 times on each side.
Squat to Stand and Chair Pose
- From a deep squat, bring your hands to a prayer position and take a deep breath in.
- As you breathe in, engage your core and glutes as you push all the way up to a standing position.
- Take a deep breath in and bring your hands overhead, parallel to your ears. Adjust your feet so they are no wider than shoulder width apart.
- As you exhale, bend your knees until your knees are slightly less than a 90 degree angle. Your knees should not shoot over your toes, so be sure you are leaning back as if you are sitting in a chair to engage your glute and quad muscles.
- Inhale to stand, and exhale to sit into chair pose.
Do this move 15 times.
- Stand in mountain pose with both feet hip width apart and arms down by your side.
- Take a deep breath in and raise your arms overhead. As you exhale, bring your hands through prayer pose and hinge at your hips until you are in a forward fold.
- Inhale to bring your torso parallel to the floor, resting your hands on your shins, creating a 90 degree angle with your whole body.
- As you exhale, return to the forward bend, this time with your hands on the ground and knees slightly bent.
- Inhale to prepare and, as you exhale, bring your right foot back then left foot until you are in a plank position.
- Inhale here, and exhale to a half push-up.
- Inhale to shift your body forward and allow your hips to lower and head raise, as your arms straighten into an upward facing dog.
- As you exhale, lift your hips and push back from your hands allowing your body to roll over your toes and end in downward dog.
- From downward dog, roll forward to plank, lower half way, push into upward facing dog, push back to downward facing dog again.
- The flow ends in downward dog.
Do this move 5 times.
Crescent Lunge Knee Dips
- From downward facing dog, lift your right foot up into three-legged dog and bring it forward into a runners lunge.
- On an inhale, keep your bottom half grounded and rise up to a crescent lunge with your back toes tucked under, front leg in a 90 degree angle, and arms raised parallel to your ears.
- Take a deep breath in and straighten your front leg (keeping everything else the same) and, on your exhale, sink back into a crescent lunge.
- To transition to the left side, lower your hands to the floor, bring your right foot back to meet the left in plank, and push back to downward dog. Lift your left leg into three- legged dog, and bring it forward into a runners lunge. Inhale to rise up to a crescent lunge and repeat the flow on this side.
Do this move 10 times on each side.
Side Twists in Crescent
- Begin in a crescent lunge on your right side. Bring your hands through prayer and out to a T-shape.
- Inhale and, on your exhale, twist towards your front leg until you are in a side twist and engaging your obliques.
- Inhale back to center, and exhale to twist.
- You will repeat this 5 times before repeating on the left side.
- You can transition to the left side through a plank position.
Do this move 5 times on each side.
Side Plank Holds
- From a plank position, roll onto your right hand and stack both feet together. Raise your left hand straight up to the ceiling.
- Hold this for 20 seconds, rest for 10 seconds (rest can be just lowering your hips and sitting upright), then repeat another 20 seconds and rest for 10 seconds.
- Repeat this on your left side by holding a side plank for 20 seconds and resting for 10 seconds, pushing back up to side plank for another 20 seconds and resting for 10 seconds.
Do this move 2 times on each side for 20 seconds.
- Laying on your back, plant your feet on the ground about hip-width apart and rest your hands by your side.
- Inhale and, on your exhale, lift your hips up engaging your core and glutes.
- Repeat this lift-and-lower 20 times following your breath.
Do this move 20 times.