Not sure what poses to do when you first unroll your mat for your home practice? You’re in the right place. My favorite yoga warm up sequence will help!

It can be hard enough to motivate yourself to do your yoga practice, but when you’re not sure what to do? Forget it!. 

Fun fact: I initially enrolled in my first yoga teacher training for this very reason. I wanted to practice at home, but I had no idea where to start unless I was following a teacher’s guidance.

My solution is to have a quick sequence of poses you do every time you practice at home as a warm-up. Usually, once you get moving you’ll be able to lean into your body’s intuition and you’ll have no problem coming up with poses to practice.

It’s the best of both worlds. You stick to the plan in the beginning, then you get the freedom and magic that comes from tuning into your own breath, your body, your thoughts.

Need inspiration? Here’s my go-to warm-up sequence for my home practice and classes right now. It works great for any class — including prenatal yoga!

Grab your favorite leggings, cozy hoodie (just until you get warmed up, of course), and your favorite yoga mat … and let’s get started.

My Favorite Yoga Warm Up Sequence

Cat-Cow

Try it: Start on hands and knees. Inhale as you drop your belly, reach your chest forward, and lift your chin slightly. Exhale as you round your back and look in toward your belly. 

Cat-Cow with Leg Extension

This little variation on the traditional Cat-Cow adds an inner thigh stretch into the mix. 

Try it: From a Tabletop position extend your right leg to the side. You want your leg to be at the level of your hip, foot on the floor. Everything else is Cat-Cow as usual. After a few rounds, keep your leg extended and move on to the next pose.

Half Squat

Add your outer hip into the mix with this lovely half squat.

Try it: Start in the extended leg position Tabletop described above. Turn your right toes out slightly. Take a deep breath in. With an exhale bend your right knee and walk your hands toward your right foot. You want your knee to track over your ankle. You might even use your shoulder to nudge that knee outward a bit more to increase the hip stretch. 

Flow: Inhale, walk your hands toward center, and straighten your extended leg’s knee. Exhale, bend your extended leg’s knee and walk your hands toward your foot. Repeat a few rounds. Then, walk your hands back to center to prepare for the next pose. 

Leg Lift (Fire Hydrant) + Cross Body

Because it’s always a good idea to balance stretching with strength work.

Try it: From your Tabletop position with right leg extended to the side. Inhale, lift the whole right leg until it is the height of your right hip, leg parallel to the floor. If you want more hip-strengthening work, tap your toe to the floor and lift a couple of times. Move slowly and with control.

Then, sweep your leg behind you, cross your body, and stretch out your outer hip. 

Flow: Inhale, bring the leg back to its original position extended to the right, hip height. Exhale, swing the leg behind you and tap your toes as far as you can reach at your left side.

Gate Pose

Everyone’s favorite side-body stretch!

Try it: From your extended leg tabletop, walk your hands toward your knees to help yourself come into a kneeling position. Inhale, reach your hands up toward the ceiling. Exhale, keep the length you created in your spine as you stretch your right hand down the right leg. Then, when you’re ready come upright again, and make your way back to your Tabletop (yes, with your leg STILL extended).

Thread the Needle

Get to that spot between your shoulder blades AND the front of your shoulders with this open twist.

Try it: With an inhale, reach your right hand toward the ceiling. Exhale, thread it through the space between your left hand and your left knee, palm facing up, shoulder coming to the floor. Let the side of your head rest gently on the floor. To amp it up, press your left fingertips into the floor to help you spin your collarbones skyward. Or bring your left hand to your sacrum or catch your right hip. Stay for a few breaths, then come back to hands and knees.

Child’s Pose

Come back to hands and knees. Widen your knees a bit and bring your big toes to touch. Sit your hips to your heels. Rest your forehead on your mat. Take 5 grounding breaths before you complete the whole sequence with the left leg extended. Then, continue on with the rest of your yoga session.

Do you have a go-to warm up for when you practice yoga at home? Share your favorite poses in the comments below.