A beginner-level, total body yoga workout by Yoga with Adriene

Length: 6 min 24 sec

A total body stretch routine done partially standing and partially on the mat, with a focus on the lower body.

Included Features

Warm-up n/a Equipment needed

Yoga mat (optional)



Space needed

Space of a yoga mat

Beginner Modifications


Apartment friendly?


Advanced Modifications


Shoes needed?



Sweat Level sweat dropx0 Relaxing Level happy facex3
Stretch Level flamex3 Flexibility Required ouchx1
Challenge Level dying facex2 Ease of following thumbs upx5

While this yoga routine is labeled as total body, it mostly hits the lower body. A lot of the moves target the butt, thighs, and hamstrings, which feel great after a hard workout. There are a couple of moves for the upper body as well, but they’re a bit overshadowed by the leg stretches.

The routine is pretty quick, and the moves aren’t anything new, so this might not be the best stretch, but it’s still a great way to cool down after a workout. It hits the whole body and feels really good! Add it to your cool-down rotation and it will work great!

Did you try this workout? Add your comments below!