Full Body Yoga: 21 Minute Yoga Workout For Beginners

Yoga has the great ability to work your entire body when you put the right sequences together.

By work, I mean it can really put your body to the test. You aren’t just stretching your muscles and becoming more flexible. You are doing much more than that.

Becoming more flexible while strengthening areas all over your body is something that people may not realize about yoga. It really does work wonders.

It’s very simple to focus on certain areas of your body if you want. You can focus solely on your core, focus on getting rid of that neck pain, or even focus your energy on your lower back.

However, this workout is going to make your body flexible and much stronger all over.

Full Body Yoga Workout

Remember, don’t think of yoga as just something you do when you want to get more flexible.

Yoga is great for relaxing the body as well as the mind. It’s also great for when you want to become stronger.

It sounds pretty funny, relaxing your body and mind, but at the same time strengthening it too. The two don’t seem to go hand in hand, but that’s the beauty of yoga. Yoga forces the two to work well together.

The following workout will cover all areas of your body:

  • Forward Bend – 1 Minute
  • Chair Pose – 1 Minute
  • Downward Facing Dog – 1 Minute
  • Dolphin Pose – 1 Minute
  • One Leg Downward Facing Dog (Right) – 1 Minute
  • One Leg Downward Facing Dog (Left) – 1 Minute
  • Camel Pose – 1 Minute
  • Cobra Pose – 1 Minute
  • Upward Facing Dog – 1 Minute
  • Forearm Plank – 1 Minute
  • Side Forearm Plank (Right) – 1 Minute
  • Side Forearm Plank (Left) – 1 Minute
  • Bridge Pose – 1 Minute
  • Warrior I (Right)- 30 Seconds
  • Warrior II (Right)- 30 seconds
  • Warrior III (Right)- 30 seconds
  • Warrior I (Left)- 30 Seconds
  • Warrior II (Left)- 30 seconds
  • Warrior III (Left)- 30 seconds
  • Triangle Pose (Right)- 1 Minute
  • Triangle Pose (Left) – 1 Minute
  • Tabletop Pose – 1 Minute
  • Child’s Pose – 1 Minute
  • Corpse Pose – 1 Minute

Transition as smoothly as you can to each pose. You want to make sure that you transition fast as well so that your body has very minimal rest.

Forward Bend

Keep your legs straight and reach your arms down as far as you can make them go. You will be working on your hamstrings when you’re doing the forward bend.

When your hamstring become stronger, it’s important that they are flexible, hopefully to the point where you can at least get your pamls touching the ground without any problems.

Chair Pose

Continuing with working on your legs, the chair pose is really going to engage your quads and hamstrings.

This is almost like you are holding your body in a squat position. Or, if you’ve ever done a wall sit before, it’s similar to that, but without the wall.

Holding your arms straight out will work on your shoulders as well.

Downward Facing Dog

You will continue to work on your hamstring strength with the downward facing dog.

If you aren’t very flexible, to begin with, you need to fight to get your heels to the ground. This is what is going to make your hamstrings work. You should feel the stretch going all the through to the bottom of your heel.

Dolphin Pose

The dolphin pose is similar to the downward facing dog. The difference between the two is that with the dolphin pose, you are going to be placing your elbow on the ground instead of your hands.

Doing this is going to force your legs to do more work to stay straight. Your lower back will be getting more work too because you have to have a flat back throughout the duration of this pose. If you don’t, then you are only cheating yourself.

One Leg Downward Facing Dog

Doing a one leg downward facing dog is going to really force both your legs to work, but in different ways.

You have to force the leg on the ground to stay straight and on the ground making it work the same way it would if you were in a regular downward facing dog. The leg you have in the air does work because you have to do what you can to keep it straight. When you keep it straight, you’ll really start to feel the effects of this pose.

Camel Pose

Now that we’ve covered the legs, we can start to move up the body and to the back.

Camel pose is going to really give your lower back a great stretch.

This is when you need to start being careful with the poses because a lot of people have weak backs so it can be pretty easy to get an injury.

You won’t be stretching your back too much with the camel pose. Just make sure you are able to rest your hands at the top of your heels so the problems will stay at a minimum.

Cobra Pose

The cobra pose will continue to stretch your lower back.

When performing the cobra pose, you need to make sure that your hip flexors do not lift off the ground. If they aren’t on the ground, then you aren’t doing a cobra pose.

You can have your arms bent as well. The goal is to try and straighten your arms.

Upward Facing Dog

Upward facing dog is going to look similar to the cobra pose, but there is a huge difference between the two.

With upward facing dog, the goal is to try and get your hip flexors as close to the ground as possible while your arms are straight. Cobra pose is the exact opposite.

Forearm Plank

The back has officially been covered. Time to move to the abdomen.

The forearm plank is going to strengthen your abs, arms, back, and a little bit of your legs.

Make sure that your hips don’t too low. Try to keep your back as straight as possible as well to get the best results from this pose.

Side Forearm Plank

Side planks are great for working your obliques.

This is included because you want your entire body to be sculpted. You don’t want most areas of your body to look great and still have love handles, right?

It only makes sense to try and make your obliques look just as good as the rest of your body.

Bridge Pose

While laying on your back, you will be lifting your hips as high as possible so that you can get work in your glutes, aka the booty.

You will more than likely feel the burn of this exercise relatively quickly, so if you can’t hold this position for the entire time limit, it’s okay to take a quick rest then move back into it.

Warrior I

Warrior I is great for stabilizing your legs and glutes.

Your glutes will be getting most of the work when you are holding this position.

Warrior II

Moving into Warrior II should be a pretty easy transition because most of what you’re doing is slightly twisting your torso.

Again, this pose will be working on your glutes.

Warrior III

Warrior III is when the work of all the warriors starts to become harder.

You will be getting a lot of work done in your glutes. The hard part is finding perfect balance so you won’t be having any problems with the pose.

The reason for transitioning from Warrior I to II to III is because the transitions will be much smoother than just switching sides after the time is up.

Triangle Pose

Triangle pose really starts to stretch the lower half of your body.

You may not feel as much work being done, but the stretching will also be making your muscles work to become stronger.


This is when the work begins to die down.

Tabletop is going to help you start to find your center.

Child’s Pose

From tabletop, moving into child’s pose is going to be very easy. All you need to do is keep your knees in position and move your body back. Almost try to sit on your achilles tendon. This way you’ll be opening up your hips and lower back.

Corpse Pose

The corpse pose is a great way to end any yoga workout.

This is when you really need to start breathing again and finding your center. All your thoughts and worries should go away. You can force your mind to go blank so you can find your inner peace.