Sequences · 16 routines
Yoga sequences to print
Short routines built from the pose library, each with hold times and one cue per pose. Print one and keep it by your mat.
How to choose a sequence
Choose by when you will practise and how long you have. 9 of the 16 routines take 15 minutes or less, which is about the time most people can find on a weekday. The morning yoga sequence wakes the body up gently, and the bedtime wind-down sequence is slow and mostly on the floor. If you are new, start with the 20-minute routine for beginners: it uses the poses you will meet in almost every class.
Choose by time when the clock decides. The 10-minute yoga routine fits any part of the day, the half-hour flow works like a full home class, and the 45-minute slow yoga practice holds each pose for close to a minute. On a stiff day the gentle routine for your back stays mostly on the floor, and the wrist-free yoga flow leaves out every pose that puts weight on the hands.
Choose by goal on other days. The standing balance sequence and the core strength sequence build steadiness and strength, the hip-opening sequence suits long sitting days, and the runner's recovery sequence is for after a run. The moon salutation flow is a slower, side-to-side alternative to the sun salutation.
The two longest routines are set sequences from named styles: the Bikram 26 poses and the Ashtanga primary series. They are written up so you can follow a class or learn the order, not as a first home practice.
How to use a printed sequence
Print the page or save it to your phone, read it through once, and set it beside the top of your mat. Do each pose at the easiest version first. The hold times are a guide: if your breath gets short or strained, come out early, and if a pose causes sharp pain, numbness or tingling, skip it. Every pose links to its own page, so look up any shape you are unsure of before you start rather than mid-routine.
Repeat the same sequence for a week or two before you change it. Familiarity is what lets you stop reading and start noticing how the poses feel. When you want something of your own, the sequence builder lets you pick poses from the library, set the holds and print the result, and the sun salutation timer paces the rounds that open most routines. For a different order every day, the random yoga flow generator builds a new routine at your level and length, from warm-up to final rest.
Starter flows to open in the app
The same starter flows the YogaPH app offers. Play one as it is, or open it in the flow builder to change the poses and holds, then share your version by link.
10-minute reset, 8 min
Floor to standing and back down. A short full-body practice for any time of day.
Easy Pose, Cat-Cow, Child's Pose, Downward-Facing Dog, Low Lunge, Standing Forward Bend and more
20-minute flow, 17 min
Sun salutations, the main standing poses, then a slow seated finish.
Easy Pose, Cat-Cow, Child's Pose, Downward-Facing Dog, Low Lunge, Standing Forward Bend and more
30-minute practice, 24 min
A complete class at home: salutations, standing and balance, a gentle backbend, hips and a long rest.
Easy Pose, Cat-Cow, Child's Pose, Downward-Facing Dog, Sun Salutation, Mountain Pose and more
Morning wake-up, 12 min
Wake the spine and the backs of the legs, then stand and move a little faster.
Child's Pose, Cat-Cow, Downward-Facing Dog, Low Lunge, Standing Forward Bend, Mountain Pose and more
Evening wind-down, 14 min
All on the floor. Slow folds, a twist and legs up the wall before a long rest.
Easy Pose, Neck Side Bend, Cat-Cow, Child's Pose, Puppy Pose, Butterfly Pose and more
Hip opener, 15 min
Lunges, a squat, Pigeon and Fire Log, with time to soften on your back.
Easy Pose, Cat-Cow, Hip Circles on Hands and Knees, Downward-Facing Dog, Low Lunge, Lizard Pose and more
Back-friendly, 12 min
Gentle movement for the spine, mostly lying down. No deep backbends. Skip anything that hurts.
Breathing into the Back, Pelvic Tilts, Knees to Chest, Child's Pose, Cat-Cow, Thread the Needle and more
Balance, 9 min
Standing balances from Tree to Dancer, with a wall nearby. Wobbling is part of it.
Mountain Pose, Sun Salutation, Standing Side Stretch, One-Leg Balance, Tree Pose, Chair Pose and more
Want a plan?
The yoga programs string these sequences and single poses into day-by-day plans with a printable PDF and a progress checklist: a 4-week beginner yoga program, a 30-day yoga challenge, a 14-day flexibility plan and a 7-day desk reset for screen days.
Every pose in these sequences links to its own page with full steps, modifications and common mistakes. To build your own order, start from the pose library.
Put it into practice with the sequence builder, built on pages like this one.
Questions
How often should you repeat a home yoga sequence?
Three or four times a week is a good rhythm for a short routine, and a gentle one such as the bedtime sequence can be done daily. Repeat the same order for a week or two before changing it, so you can focus on the poses rather than the instructions.
Can you combine two printable sequences in one session?
Yes. A common pairing is a standing or strength routine followed by a floor-based one, such as the core sequence and then the hip-opening sequence. Keep the slower, quieter routine at the end and finish with a few minutes lying down.
Do you need a warm-up before the short sequences?
The routines start gently, so they work as their own warm-up. If you are cold or stiff, add a minute of walking on the spot or a few rounds of cat-cow first, and take the first poses at half effort.
What order should a yoga sequence follow?
Most sequences move from gentle to strong and back again: a few minutes seated or on all fours to warm up, then standing poses and balances, then floor work such as backbends, twists and forward folds, and finally rest lying down. Keep the strongest poses in the middle and the quietest ones at the end.
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