GnomeYoga
Gentle Full Body yoga sequence with the gnome
Start · 7 min 40

🍄 Gnome original · Beginner

Gentle Full Body

Every bit of you gets a turn, from the tip of the hat to the boots.

  • 7 min 40
  • 9 poses
  • 3 chapters
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You’ll need: A mat and about eight unhurried minutes.

The journey

  1. Tabletop Pose1
  2. Cat-Cow Pose2
  3. Downward-Facing Dog3
  4. Low Lunge (Crescent)4
  5. Warrior I5
  6. Extended Triangle6
  7. Bridge Pose7
  8. Seated Forward Bend8
  9. Corpse Pose9

  1. Warm up 1:55

    1. Tabletop Pose yoga pose illustration
      Tabletop PoseBharmāsana

      Hands under shoulders, knees under hips. A sturdy little table.

      30s
    2. Cat-Cow Pose yoga pose illustration
      Cat-Cow PoseMārjāryāsana / Biṭilāsana

      Slow waves along the spine, like wind through tall grass.

      45s
    3. Downward-Facing Dog yoga pose illustration
      Downward-Facing DogAdho Mukha Śvānāsana

      Walk the dog: bend one knee, then the other.

      40s

  2. Flow 3:00

    1. Low Lunge (Crescent) yoga pose illustration
      Low Lunge (Crescent)Añjaneyāsana

      Sink the hips forward, like settling into soft moss.

      30s × 2each side
    2. Warrior I yoga pose illustration
      Warrior IVīrabhadrāsana I

      Hips face forward, arms up like proud antlers.

      30s × 2each side
    3. Extended Triangle yoga pose illustration
      Extended TriangleUtthita Trikoṇāsana

      Long sides, soft breath. Reach far, like picking the highest berry.

      30s × 2each side

  3. Ground 2:45

    1. Bridge Pose yoga pose illustration
      Bridge PoseSetu Bandha Sarvāṅgāsana

      Lift the hips: a tiny bridge for passing beetles.

      30s
    2. Seated Forward Bend yoga pose illustration
      Seated Forward BendPaścimottānāsana

      Fold from the hips. Toes are an optional destination.

      45s
    3. Corpse Pose yoga pose illustration
      Corpse PoseŚavāsana

      Melt into the forest floor. Doing nothing is the whole pose.

      90s

About this beginner yoga sequence

An easy full-body yoga sequence for beginners: warm up the spine, flow through lunges and warriors, then settle with a bridge, a forward fold and deep rest.

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

Keep exploring

Start · 7 min 40