These 15 Yoga Sequences Will Help Beginners Kick-Start a Consistent Home Practice

When you’re new to yoga, the number of practice options can feel nothing short of overwhelming. Add to that the stress of squeezing in a practice in your busy schedule, and it’s enough to have you rethinking the whole “doing yoga” thing. But these 15 beginner yoga sequences are here to help.

15 Yoga Sequences To Help Beginners Kick-Start a Consistent Home Practice

The following yoga sequences for beginners can be practiced from home in 20 minutes or less. Low back feeling tight? We’ve got you covered. Need inspiration? There’s a sequence for that, too. Best of all, these practices feature foundational poses that practitioners of any level can return to again and again.

1. 20-Minute Yoga Sequence to Ground Yourself

When life gets hectic, these poses will help you connect to yourself and disconnect from all the worldly distractions around you (if only for 20 minutes).

Practice this sequence.

2. Yin Yoga Sequence to Help Relieve Back Pain

Back pain is no joke. And sitting for long periods during the day can make it feel even more intense. Try taking a few minutes to practice this yin yoga sequence to give your back a break.

Practice this sequence.

3. 5-Minute Sequence to Prepare for Meditation

Sitting for a meditation at the end of a hectic day can feel nearly impossible. But this sequence can help slow your body and mind enough so you can shift gears and transition into a peaceful practice.

Practice this sequence.

4. 12 Yoga Poses to Release Sadness

No matter how busy you get, it’s important to make time to feel your emotions. Whether it’s sadness, grief, or despair, this sequence will help you release what’s bottled up.

Practice this sequence.

5. 15 of the Best Yoga Poses for Sleep

Can’t sleep? It happens to the best of us. Before you give up on slumber and pull out your phone to scroll through social media, try one (or all) of these 15 poses for better sleep.

Practice this sequence.

6. 13 Chair Pose You Can Do Anywhere

When we’re happy, we can thrive in our work. This practice will help release tension (both physical and emotional) in just a few minutes at your desk.

Practice this sequence.

7. 16 Yoga Poses to Spark Creativity

When it feels like you’ve lost your inspiration, use this yoga practice to help you find it again. Some poses are big and energizing and others are subtle and quiet. Both will help you connect with your inner creative.

Practice this sequence.

8. A Yoga Sequence (and Meditation) for Setting Healthy Boundaries

Setting healthy boundaries for your body and mind can be the antidote to burnout. Practice this sequence to remind yourself to use your inner strength to honor your limits.

Practice this sequence.

9. 12-Minute Core Strength Sequence (for Real People) 

The core is at the center of everything we do. Literally. This sequence will offer a solid yet realistic challenge to help you to build strength and ease of movement—in just 12 minutes.

Practice this sequence.

10. 12 Yoga Poses You Can Practice Against a Wall

From enhancing a stretch to helping you balance, there are many ways the wall can assist you in your yoga practice. Discover 12 ways to modify, deepen, and explore poses with the one prop everyone has at home.

Practice this sequence.

11. 4 Yoga Poses for Stress Relief

A yoga practice doesn’t need to last long to be effective. These four poses are just what your body is craving to help release pent-up tension related to stress.

Practice this sequence.

12. 11 Yoga Poses to Unlock the Deep Hip Opening Your Body is Craving

Stretching your hips will keep your body functioning at its best—whether you’re sitting or standing or walking or running. It’s believed that your hips store emotional baggage, too, so use this practice to feel better in your body and mind.

Practice this sequence.

13. 10 Yoga Poses to Build Better Posture

Whatever the root cause of poor posture, your yoga practice can help alleviate any resulting pain by bringing more balance to the muscles in your chest, upper back, and neck.

Practice this sequence.

14. 6 Yoga Stretches to Relieve Tired Feet and Ankles

Your yoga practice is an excellent way to give your ankles the attention they deserve, helping to reverse past damage and prevent future injuries.

Practice this sequence.

15. 16 Poses to Instantly Boost Your Confidence

Sometimes, we all need a little self-esteem boost. This practice will help you stretch and strengthen your muscles so you can hold yourself confidently and with pride.

Practice this sequence.

This article has been updated. Originally published September 2, 2021.