Doing yoga at home doesn’t require a fancy studio or expensive equipment. Whether you have 5 minutes or 20, these 6 simple routines are designed to target specific needs—from waking up your body to helping you sleep better.

1. The “Morning Wake-Up” Flow

Goal: Gently stretch the spine and boost circulation.

• Cat-Cow Stretch: On hands and knees, inhale as you arch your back (Cow), and exhale as you round your spine toward the ceiling (Cat). Repeat 5 times.

• Downward Facing Dog: Lift your hips high, forming an inverted “V” shape. Pedal your feet to stretch your calves.

• Mountain Pose: Stand tall at the front of your mat, arms by your sides, taking 5 deep breaths to set an intention for the day.

2. The “Office Worker” Desk Relief

Goal: Relieve tension in the neck, shoulders, and lower back.

• Seated Spinal Twist: While sitting, place your right hand on your left knee and twist gently to look over your shoulder. Repeat on both sides.

• Chest Opener: Interlace your fingers behind your back and gently pull your shoulders back to open your heart.

• Neck Rolls: Slowly roll your head in a semi-circle from shoulder to shoulder.

3. The “Stress-Relief” Reset

Goal: Calm the nervous system and lower cortisol.

• Child’s Pose: Kneel on the floor, sit on your heels, and fold forward with your forehead on the mat.

• Standing Forward Fold: Stand with feet hip-width apart and fold forward, letting your arms hang heavy like a ragdoll.

• Legs Up The Wall: Lie on your back with your legs resting vertically against a wall. This is the ultimate “reset” for tired legs and busy minds.

4. The “Energy Booster” Sequence

Goal: Build heat and improve focus.

• Warrior II: Step one foot back and turn it sideways. Reach your arms out parallel to the floor and bend your front knee. Hold for 5 breaths.

• Plank Pose: Hold a straight line from head to heels to engage your core and arm strength.

• Tree Pose: Stand on one leg and place the other foot on your inner calf or thigh. Find a focal point to improve balance.

5. The “Digestive Aid” Routine

Goal: Gently massage the internal organs to help bloating.

• Knees-to-Chest (Apanasana): Lie on your back and hug both knees into your chest, rocking gently from side to side.

• Cobra Pose: Lie on your stomach and lift your chest slightly using your lower back muscles.

• Supine Twist: While on your back, drop both knees to one side and look in the opposite direction.

6. The “Deep Sleep” Wind-Down

Goal: Prepare the body for restorative rest.

• Butterfly Pose: Sit with the soles of your feet together and let your knees fall open. Fold forward slowly.

• Reclined Bound Angle: Lie on your back in the butterfly position, placing one hand on your heart and one on your belly.

• Savasana (Corpse Pose): Lie completely flat, eyes closed, and focus entirely on the rhythm of your breath until you feel heavy and relaxed.

Routine Overview Table