Ready-made practice

Full-Body Mobility Yoga

A simple 20-minute practice using poses from the LearnYoga.net library.

Move at a comfortable pace and use the individual pose guides whenever you need setup, modification or safety details. The suggested timing is flexible. Pause, shorten or skip a pose when that serves your practice better.

Your sequence

1. Step 1 of 10Easy Pose

   120 sec

   Easy Pose is a simple cross-legged seat used for breathing, meditation and quiet pauses in practice. The shape is straightforward, but it is usually more comfortable when the pelvis is slightly elevated and the knees are allowed to settle in their own range.

   Transition: Move comfortably into the next pose.

2. Step 2 of 10Cat Pose

   120 sec

   Cat Pose is a simple spinal rounding done from hands and knees. It is often used with Cow Pose to warm the back, wake up the abdominal wall and help you feel the movement of the spine more clearly.

   Transition: Move comfortably into the next pose.

3. Step 3 of 10Cow Pose

   120 sec

   Cow Pose is a gentle spinal extension from hands and knees. It can help you explore chest opening, shoulder position and the feeling of the front body lengthening without forcing a deep backbend.

   Transition: Move comfortably into the next pose.

4. Step 4 of 10Downward-Facing Dog

   120 sec

   Downward-Facing Dog is a whole-body pose that asks the hands to press, the hips to lift and the spine to lengthen. It does not need straight legs or heels on the floor to be useful.

   Transition: Move comfortably into the next pose.

5. Step 5 of 10Low Lunge

   120 sec

   Low Lunge is a simple kneeling lunge that opens the front of the back hip while asking the front leg to steady the shape. It is often used to prepare for standing poses, lunges and backbends.

   Transition: Move comfortably into the next pose.

6. Step 6 of 10Warrior II

   120 sec

   Warrior II is a wide standing pose with one knee bent, one leg straight and the arms reaching out to the sides. It builds steadiness in the legs and helps you practise keeping the chest broad without hardening the lower back.

   Transition: Move comfortably into the next pose.

7. Step 7 of 10Triangle Pose

   120 sec

   Triangle Pose is a standing side-bending shape that asks for steady legs, a long spine and a clear turn through the chest. It can help you explore hamstring length and side-body space without having to fold deeply, and it is often easier when you use a block rather than reaching for the floor.

   Transition: Move comfortably into the next pose.

8. Step 8 of 10Seated Forward Fold

   120 sec

   Seated Forward Fold is a simple-looking pose that asks for patience more than force. A small bend in the knees and a clear lift through the front of the spine often make the fold more useful and more comfortable.

   Transition: Move comfortably into the next pose.

9. Step 9 of 10Supine Spinal Twist

   120 sec

   Supine Spinal Twist is a floor-based twist that gently rotates the spine and shifts the work out of the feet and hands. It is often used near the end of practice to unwind the back, soften the waist and ribs, and let the breath settle.

   Transition: Move comfortably into the next pose.

10. Step 10 of 10Corpse Pose

    120 sec

    Corpse Pose is a quiet resting position done lying on your back. It gives your practice a clear ending and lets the body settle after effort without asking for a big stretch or shape.

    Transition: Move comfortably into the next pose.

Adjusting the routine

You do not need to complete every pose exactly as listed. Open a pose guide when you need a modification, prop option, contraindication note or a clearer explanation of the setup. If one pose is not suitable today, use a related easier option where the relationship data provides one, or skip it and continue when the next transition makes sense.

Easier related options found in this sequence

Constructive Rest PoseChild's PoseThunderbolt PoseSupported Child's PoseExtended Puppy PoseKneeling Crescent Pose

For a wider view, use the Pose Progression Explorer or build a different practice around your available time and goal.