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20-Minute At Home Yoga Workout For Beginners

Stretch your body every morning with this fat burning yoga workout session.

We are all aware of the numerous benefits of yoga. Yet we tend to choose the treadmill over the yoga mat for several reasons.

So whatever your reason is for running away from it, today let us open our mind to some of the most valid reasons why you should integrate yoga workout in your day to day life.

To begin with, you don’t need any heavy equipment. All you need is a yoga mat and you are good to go. Hence, this workout regime does not bind you for any reason, whether you are on the mountain or forest.

For people who tirelessly search for yoga workout for weight loss on every search engine, let me guide you that yoga does not only burn your calories but also helps to achieve the optimum health of your body, mind and, soul.

And no matter how fast-paced our life have become, we can still squeeze some time for our at-home yoga practice.

“Yoga happen beyond the mat, anything you do with attention to how you feel is DOING YOGA. – unknown

Does the widely recommended one-hour yoga workout scare you?

Not to worry. Here we have a 20-minute yoga workout session that includes all the vital postures blended into a crisp and complete package. Do give it a try.

This will help yoga to ease into your life effortlessly and become a part of your daily habits just like brushing your teeth right after you get out of your bed in the morning and just before your hit the sack at night.

Before You Start At-Home Yoga Workout

  • Slow and deep inhalation and exhalation help to focus your mind and energies. Hence, start your yoga workout with very slow and deep breaths.
  • This 20-minutes yoga workout is divided into two cycles of 10 minutes each.
  • One minute duration is allotted for each posture that includes holding time for 30 seconds. Hence, one posture can be repeated twice in 1-minute. And if it seems to be too fast in 1 minute for early learners, then stick to doing it just once. But try to achieve accuracy in the posture.
  • Also, allow yourself a resting time of 30 seconds after each pose/asana.

So let’s get started with this 20-minute yoga workout challenge.

Break-Up Cycle For Your Yoga Workout Session

  • 1st Pose – Paschimotanasana / Seated Forward Bend (1 minute)
  • 30-second rest
  • 2nd PoseAdho Mukho Svanasana / Downward-facing Dog (1 minute)
  • 30-second rest
  • 3rd Pose – Bhujangasana / Cobra Pose (1 minute)
  • 30-second rest
  • 4th Pose – Setubandhasana / Bridge Pose (1 minute)
  • 30-second rest
  • 5th Pose – Ardha Matsyendrasana / Half twist pose (1 minute)
  • 30-second rest
  • 6th Pose – Vriksasana / Tree Pose (1 minute)
  • 30-second rest
  • 7th Pose – Savasana / Dead Man Pose (1 minute)

Repeat this cycle twice. There is no need to rest in-between cycles as the last asana is a restorative posture.

Inspire your yoga routine with these best yoga quotes.

7 Easy-To-Do Yoga Poses For Beginners

Stretch your body and feel your breath for 20 minute with this beginner’s yoga workout session. These easy-to-do poses are best enough for any beginners to start yoga with ease.

1. Seated Forward Bend / Paschimottan Asana

Seated forward bend pose for your at-home yoga workout. Try this 20-minute yoga workouts challenge for beginners to redesign your body beautiful.
Credit: Freepik

One of the basic yoga poses for beginners and certainly a boon for people with high blood pressure and diabetes.

Paschimottanasana not only improves the functionalities of liver, kidneys and intestinal organs, but also a good lower body workout which gives a good back stretch from head to toe.

How to do:

  1. Sit with your spine erect and your legs stretched out in front of you.
  2. Lift your hands and swing it down followed by your entire torso folded from your hip joint to hold your big toes.
  3. Try to touch your knees with your naval.
  4. Feel the stretch on your back, glutes, and hamstrings.
  5. Now, slowly release your hands from your feet and sit up straight.

Time Duration – 1 minute

Variations – Janusirsasana

Precaution – Avoid if menstruating, pregnant or suffering from lower back pain.

2. Downward-Facing Dog / Adho-Mukho-Svan Asana

20-minute yoga workouts for the beginner at home. Easy to do poses and steps to learn yoga quickly.
Credit: Freepik

A supported inversion that helps to reap all the benefits of more advanced postures such as Sirsasana or Sarvangasana. It helps to –

  • Promote blood circulation in the brain.
  • Provides a full-body stretch.
  • Lengthens the spine and improves muscle strength.

How to do:

  • Come on all four into a tabletop position.
  • Lift your hips to form an inverted V with your body.
  • Hands shoulder apart and pressing on to the ground.
  • Straighten your elbows and knees to give a good stretch to your arms and legs.
  • You may lift your heels or touch them to the ground to deepen the stretch.

Time Duration – 1 minute

Variations– Sirsasana, Sarvangasana

Precaution – Avoid if suffering from a shoulder injury, carpal tunnel syndrome or high blood pressure

3. Cobra Pose / Bhujang-Asana

Learn cobra pose for your daily yoga workout. This best 20-minute yoga for beginners can redesign your body beautifully.
Credit: Freepik

One of the most hassle-free backward bends and good-to-go yoga posture for beginners and advanced practitioners. It helps to –

  • Improves the agility of the spine.
  • Opens up the chest and improves lung capacity.
  • Strengthens and tones abdominal muscles.
  • Reduces stress and fatigue.

How to do:

  • Lie flat on your stomach with your head resting on the ground and your legs slightly touching each other.
  • Place your palms pressing on to the ground right beside your chest.
  • Take a slow and deep inhale as you lift your head, chest, and abdomen supported by your palm.
  • Make sure to distribute equal pressure on both of your palms.
  • Breathe normally.
  • Hold the position for 30 seconds.

Time Duration – 1 minute

Variations– Dhanurasana, Ustrasana, Salbhasana

Precaution – Avoid if pregnant, or suffering from abdominal surgeries, hernia, and wrist or rib injury.

4. Bridge Pose / Setubandh Asana

Learn bridge pose for your at-home yoga workout. Easy to do steps for beginners with a 20-minute yoga challenge to toned your body.
Credit: Freepik

Just like the forward bending posture, it is also important to get into a backward bending asana.

Setubandhasana ensures a wonderful stretch to the spine, neck and, chest. It further helps in –

  • Relaxing and strengthens your back muscles, and spine.
  • Relieves lower back pain.
  • Opens up the chest and enhances the lung capacity.
  • Improves the digestive and reproductive organs.
  • Helpful asthmatic condition, high blood pressure, and osteoporosis.

How to do:

  1. Lie flat on your back with your hands placed by your side.
  2. Fold your knees hip-distance apart with your feet pressing on the ground.
  3. Stretch your hands to touch the ankle of your feet.
  4. Breathe in as you slowly lift your hip followed by your torso up to the neck.
  5. Your chest touches your chin and your body weight is supported by your shoulders, hands and, legs.
  6. Come back to normal breathing.

Time Duration – 1 minutes

Variations–Bhujangasana, Danurasana, Ustrasana, Shalbhasana

Precaution – Avoid if suffering from neck or back injury.

5. Half Twist Pose / Ardha-Matsyendr Asana

Twist and stretch your body with this 20-minute yoga workout for the beginner. Learn these easy to do yoga poses and explore new ways to tone your body.
Credit: Freepik

Taking this yoga workout session ahead, we now moved to side twist pose that is equally important for the body.

Ardha Matsyendrasana is a twist that comes with several boons. It further helps in –

  • The agility of the spine.
  • Better digestion.
  • Improved lung capacity.

How to do:

  1. Start by sitting upright with your legs stretched in front of you.
  2. Slowly bend your left leg to touch your right hip with your left heel.
  3. Now move your right leg over your left knee
  4. Place your left hand on the top of the right knee and the right hand on the floor behind you.
  5. Now twist your torso starting with your waist followed by your shoulder and neck to your right side.
  6. Release and repeat on the other side.

Time Duration – 1 minute

Variations – Parsavakonasana/ Anantasana

Precautions – Avoid if pregnant, in menstruation, or suffering from hernia, spinal injuries, heart, spinal, abdominal and brain surgeries.

6. Tree Pose / Vriks Asana

Tree pose is a balancing pose that stabilizes your energy. Try this at home 20-minute yoga workout for beginners to tone your body.
Credit: Freepik

Balancing posture is very important to get our mind and body equilibrium. Vriksasana is one of the basic balancing postures. It helps –

  • Improve gross motor skills, posture, and confidence.
  • Build up muscle strength, endurance, balance, and stability.
  • Promote metabolic health.

How to do:

  • Stand in Tadasana. Stretch your toes to get a good grip with your feet on the ground.
  • Slowly shift your body weight on your left foot and lift your right foot and lock it at the apex of your thigh.
  • Now slowly lift your hand upwards and stretch it.
  • You can keep your hands spread out or fold your hands on the top of your head.
  • Keep your core tight and fix your gaze at a point in front of you.
  • Repeat another side.
  • Initially, it would be difficult to hold it for even a count of 30 but gradually as your build on your muscles, you can hold it longer up to 1 minute.

Time Duration – 1 minute

Variations – Kakasana, Mayurasana for more advanced practitioners

Precautions – Avoid if suffering from high blood pressure, vertigo, knee pain.

7. Dead Man Pose / Sav-Asana

Always end your yoga workout with this restorative pose to relax your muscles and calm down your body.
Credit: Freepik

End your at home yoga workout session with this restorative posture. It helps to –

  • Relaxes your body.
  • Helps to de-stress your body.
  • Enables better blood circulation.
  • Regulates your breath and heart rate.

How to do:

  1. Lie flat on your back with your palm facing upwards.
  2. Let your entire body relax on the mat.
  3. Stay still and watch your breath and heartbeat to come back to normal.

Time Duration – 1 minute


Q: Does yoga help to lose weight?

Yes. Yoga does not only helps to lose weight but also enhances better functioning of your mind and body.

Q: Can I eat before yoga?

Yes. You can eat either soaked dry fruits or a banana before starting your yoga workout.

Q: What is the best time to do yoga?

Ideally, yoga should be practiced on an empty stomach in the morning. However, it can also be done at any time of the day with a gap of 2-3 hours after a meal.

 Q: How often should I practice yoga?

If you ask me, yoga should gradually evolve as a way of life rather than a workout regime. And going by that, yoga should be practiced every day. But beginners can start with alternate days or 3-times a week.

Q: Can I do yoga when I am menstruating?

Absolutely. There are certain exercises such as the inversions or the forward bends that should be avoided. However, certain postures such as backward bends and stretching are particularly beneficial and pain-relieving during those days.

Q: Can I do yoga if I am pregnant?

There are specially formulated programs for pregnant women which should be done under guided supervision. Consult your doctor first before moving to any yoga program.

Q: I have a health condition, can I still practice yoga?

Yoga aims at healing every possible health concern. The very objective of yoga is to make the ailing people healthy and the already healthy ones stronger. But consult your physician and be aware of postures that you should avoid. Also, make sure to practice under the supervision of an experienced trainer.

Featured Image: Freepik

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