Full Body Mobility Routine for Beginners
Open the spine, hips and hamstrings while calming the nervous system. A beginner yoga mobility plan for home, three sessions a week.
- Days per week
- 3
- Session length
- 30–31 min
- Exercises
- 24
- Level
- Beginner
- Equipment
- No equipment
Your week
- MonDay 1 · Spinal Mobility & Hips
- TueRest
- WedDay 2 · Hamstrings & Posterior Chain
- ThuRest
- FriDay 3 · Full-Body Flow & Balance
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Spinal Mobility & Hips
Grounding flow to mobilize the spine and gently open the hips and chest.
About 31 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Child PoseRest 30s | 3 × 45s | 30s | |
| 2 | Cat poseRest 30s | 3 × 10 | 30s | |
| 3 | Downward Facing Dog Adho Mukha SvanasanaRest 30s | 3 × 45s | 30s | |
| 4 | Hero Pose VirasanaRest 30s | 2 × 45s | 30s | |
| 5 | Standing Forward Bend UttanasanaRest 30s | 2 × 45s | 30s | |
| 6 | Garland Pose MalasanaRest 30s | 2 × 45s | 30s | |
| 7 | Bridge Pose Setu BandhasanaRest 30s | 2 × 45s | 30s | |
| 8 | Fish Pose MatsyasanaRest 30s | 2 × 45s | 30s |
Day 2 — Hamstrings & Posterior Chain
Focused holds to lengthen hamstrings and decompress the lower back.
About 30 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Hands to Feet Pada HastasanaRest 30s | 2 × 45s | 30s | |
| 2 | Stand Spread Leg Forward FoldRest 30s | 2 × 45s | 30s | |
| 3 | Wide legged Forward Bend Prasarita PadottanasanaRest 30s | 2 × 45s | 30s | |
| 4 | Standing Forward Bend UttanasanaRest 30s | 2 × 45s | 30s | |
| 5 | Warrior Pose I Virabhadrasana IRest 30s | 3 × 40s | 30s | |
| 6 | Chair Pose I Utkatasana IRest 30s | 3 × 40s | 30s | |
| 7 | Bridge Pose Setu BandhasanaRest 30s | 2 × 45s | 30s | |
| 8 | Child PoseRest 30s | 2 × 60s | 30s |
Day 3 — Full-Body Flow & Balance
Gentle flow linking breath with movement to improve overall mobility and calm.
About 30 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Cat poseRest 30s | 3 × 10 | 30s | |
| 2 | Downward Facing Dog Adho Mukha SvanasanaRest 30s | 3 × 40s | 30s | |
| 3 | Warrior Pose I Virabhadrasana IRest 30s | 3 × 40s | 30s | |
| 4 | Chair Pose I Utkatasana IRest 30s | 2 × 35s | 30s | |
| 5 | Garland Pose MalasanaRest 30s | 2 × 45s | 30s | |
| 6 | Spread Leg Forward Fold Upavista KonasanaRest 30s | 2 × 45s | 30s | |
| 7 | Fish Pose MatsyasanaRest 30s | 2 × 40s | 30s | |
| 8 | Child PoseRest 30s | 2 × 60s | 30s |
About this plan
Three beginner yoga sequences a week that open the spine, hips and hamstrings while settling the nervous system. Two to three rounds of each pose.
Day one runs child's pose at three rounds, cat at ten reps, downward dog, hero pose and a standing forward bend. Day two is fold-focused — hands to feet, standing wide-leg fold, wide-legged forward bend and standing forward bend. Day three moves to cat, downward dog, warrior I, chair pose and garland.
Repeating a pose three times rather than holding it once for three times as long is a deliberate choice and it suits beginners. Each entry into a position starts from a slightly better place than the last, and coming out and back in stops the nervous system from guarding, which is what long unfamiliar holds tend to produce.
Garland pose on day three — a deep squat with the heels down and the elbows inside the knees — is the position that reveals the most. Most adults cannot hold it comfortably, and it asks for ankle, knee and hip range simultaneously. Put a rolled towel under your heels if they lift; that is a legitimate version, not a failure.
Hero pose asks for knee flexion and quadriceps range, and it is the other position that commonly needs a prop. A cushion between heels and backside removes most of the difficulty.
Day two being almost entirely forward folds is intentional. Hamstring range responds to frequency more than intensity, and four variations of the same idea in one session gives the tissue several attempts.
Breathe through the nose and let the breath set the pace.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
