Simple Yoga Sequence For A Full Body Workout

13 February 2016

Four basic yoga postures that will help burn fat, strengthen the abdominals, arms, legs and condition the whole body.

This sequence of four basic Yoga postures is for those who are short on time and can't really afford to spend a full hour at the gym or at Yoga studio. These four basic yoga postures will help you burn fat, strengthen the abdominals, arms, legs and will tone up your whole body. Along with strengthening effect these postures will help you stretch your arms, legs and upper back and release any tension in those areas.

1. Plank

Sanskrit Name:

Uttihita Chaturanga Dandasana


  • Strengthens the core muscles, arms, hands, legs and the whole spine.
  • Tones the legs and arms.
  • Improves posture.
  • Improves stamina.
  • Helps in improving focus and balance.
  • Prepares the body for more challenging postures.


  1. Begin in a Table Top. Inhale.
  2. Exhale. Curl the toes, lift the knees off the floor and engage the arms to lift up into a plank position. Engage your core muscles as much as you can and contract the buttocks. Keep the legs straight and strong. Your whole body from the crown of the head to the heels should be in one line. Your body weight should be evenly distributed in all different parts.

2. Half Push Up

Sanskrit Name:

Chaturanga Dandasana


  • Strengthens the arms, wrists and shoulders.
  • Develops upper body mobility and balance.
  • Tones the entire body.
  • Develops core strength.
  • Helps loose fat and tones the abdominal area.

full-body-yoga-workout-jyoti-yoga_half push up


  1. Inhale, begin in a plank position.
  2. Exhale, gradually bend the elbows keeping them close to the ribs and shoulders stretching away from the ears.
  3. Keeping the whole body strong and engaged, lower down until the upper arm is parallel to the floor.
  4. Stay here for 30 seconds and repeat 3-5 times and take normal breaths throughout. If you are an advanced practitioner, take deep breaths in this posture.

3. Cobra

Sanskrit Name:



  • Strengthens the upper back.
  • Improves posture.
  • Stretches the muscles in shoulders, chest, upper arms and abdomen and removes tightness.
  • Opens the chest and hence energises the heart.
  • stimulates organs in the abdomen such as the kidneys.
  • Improves digestion.
  • Strengthens the lower back.
  • Helps with proper breathing and improves blood circulation.


  1. Begin by lying down on your belly.
  2. Keep the feet together. Point the toes, lock the knees and extend the legs.
  3. Place both palms on each side near the pelvis.
  4. Inhale. Press the palms firmly on the floor and pull the trunk up do that the pubis is in contact with the floor. The weight of the body is only on the legs and palms. Exhale.
  5. Take three deep breaths.
  6. Make sure the buttocks and thighs are contracted.
  7. To come out of the pose, bend the elbows and bring the chest back down to the floor.

4. Downward Dog

Sanskrit Name:

Adho Mukha Svanasana


  • Strengthens hands, arms, legs and core.
  • Improves posture.
  • Stretches the muscles in the whole spine, shoulders, arms and back of the legs.
  • Elongates and relaxes the cervical spine.
  • Improves respiration.
  • Strengthens the core muscles.
  • Improves blood circulation.
  • Calms the nervous system and reduces stress and anxiety.
  • Extremely useful for people who suffer from insomnia.
  • Extremely useful for people who work behind the computers or sit for long hours.
  • Reduces tightness in the gluteus and hamstrings.

full-body-yoga-workout-jyoti-yoga_downward facing dog

  1. Begin by lying down on your belly.
  2. Keep the feet hip width distance apart. Place both palms by the side of the chest, right under the shoulders. Inhale.
  3. Exhale. Curl the toes, press the palms into the floor, lift the trunk and push the hips up towards the sky.
  4. Make sure the arms are strong and palms pushing away from the floor. Roll the upper arms outwards to relax the shoulders. Keep the back straight and lift up as high as you can from the hips. Leg muscles should be engaged and you should feel a good stretch at the back of the legs. Avoid bending the knees and bring the heels to the floor. If you cant achieve that at this stage, then try and practice it everyday and soon you will be able to stay in this position with straight legs and heels on the floor.
  5. Breathe deeply.
  6. Stay here for ten breaths, completely resting the head and the core squeezed in.
  7. To come out of the pose, bring the knees to the floor, bend the elbows and rest the torso on the floor.


For more, check out these 10 Easy Yoga Postures To Get Rid Of Belly Fat

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