Yoga can be a powerful workout. This 30-minute fat-burning sequence for beginners can change your body if you stay focused and consistent.
During each pose, pay attention to how your body feels. Notice tight or stiff areas and gently work to open them. Many poses are two-sided—do the right side, then the left. Try to hold each pose for about 30 seconds. If you can’t hold the full time, rest briefly and try again. After completing all poses once, rest for a minute or two, then repeat the full sequence two more times for a total of three rounds (about 30 minutes). Breathe deeply throughout—long, steady breaths will help your focus and endurance. Start with the easier poses and build into the more challenging ones; those will burn the most calories and speed your progress.
Tree pose (balance)
This pose tests balance and engages your core. Tighten your abs to stabilize. For beginners, keep your hands at your heart; when balanced, lift them overhead for more challenge. Stand with feet shoulder-width apart, then bring your left foot to rest as high as you can on your right thigh. Keep hips aligned under your shoulders and feet. Hold 30 seconds, then switch sides.
Half forward bend (hamstrings, back, hips)
To work this pose correctly, hinge from your hips and keep length in your spine. Draw your navel toward your spine as you fold and reach your torso forward while keeping the back long. You may not be able to touch the floor—that’s fine. If you do this right, you’ll feel a strong stretch in your hamstrings. Hold 30 seconds, then move on.
Upward-facing dog (back and core)
Lie on your chest with hands by your shoulders. Press up until your hands are beneath the shoulders and lift your hips and knees off the floor. Only your palms and the tops of your feet should touch the ground. You can lean slightly back to increase the spinal stretch, but don’t overextend—use core strength to hold the pose for 30 seconds.
Boat pose (abs)
This pose targets the abdominals. If it’s too hard, bend your knees and work toward straightening the legs over time. Keep your back as straight as possible and draw the effort from your core. Extend your arms alongside your knees and focus your gaze on your feet or a point behind you to help balance. Hold 30 seconds.
Low lunge with reach (hip opener)
From plank on your toes, step your left foot forward to where your right hand was. Reach your right hand up so your torso, left leg, and right arm form a straight line. Use a block if your hand can’t reach comfortably. Lift your gaze to increase the stretch. Hold 30 seconds, then switch sides.
Wide squat pulses (hips and quads)
Stand with feet about 3½–4 feet apart and sink into a low squat, aiming for knees at a 90-degree angle. Shift your hips forward to deepen the hip stretch. From this position, pulse up and down slowly for 30 seconds—feel it in the hips and quadriceps.
Triangle pose (hamstrings and hips)
Step your left foot about 4 feet from the right. Angle the right foot slightly forward and point the left toes straight out. Reach the left hand down near the left heel (or use a block) while extending the right hand toward the ceiling. Lift your gaze toward your top hand and try to keep your right hip stacked over the left. Hold 30 seconds, then switch sides.
Warrior III (balance and strength)
This is a challenging balance pose. Raise your arms overhead for stability and lift one leg behind you—don’t worry if you can only lift it partway at first. Focus on a point on the floor to help balance and work on straightening your body over time. Hold for 30 seconds, then switch sides.
Half moon pose (balance and twist)
From Warrior III, keep your lifted leg and reach your nearest hand toward the floor. You can put both hands down first to find balance. Once steady, reach the opposite arm up and twist your torso, opening toward the ceiling. Use a block if needed and focus on a steady gaze. Hold 30 seconds, then repeat on the other side.
Finish and tips
Rest as needed and after each round. Complete the full sequence three times to finish the workout. Breathe deeply throughout, stay patient with your balance and flexibility, and remember: the hardest part is simply getting on the mat.
