A 20-Minute Home Yoga Flow That Uses the Whole Mat
A 20-minute flow that moves forward, back, side to side and lying down with your arms wide, and the mat size that lets every pose fit.
Short answer: this 20-minute home yoga flow moves in every direction: forward, backward, side to side and lying down with your arms out wide. On a standard 2-foot mat your hands and feet keep landing on the floor. On a mat 4 to 6 feet wide, every pose fits. A 7' x 5' yoga mat suits most people; 6' x 4' is the smallest we'd suggest.
Key takeaways
- Five short rounds, about 20 minutes. Move with your breath and rest whenever you need to.
- Wide stances, side lunges and lying twists need 4 to 6 feet of width.
- Turn and face a new direction mid-flow without stepping off the mat.
- Barefoot yoga: our 8mm Yoga Mat. Keep shoes and weights off it.
The 20-minute flow
| Round | Poses | Time | Space it uses |
|---|---|---|---|
| 1. Warm up | Easy seat with side bends, cat-cow, child's pose | 3 min | Length to fold forward |
| 2. Sun salutations | Mountain, forward fold, plank, cobra, downward dog. Repeat 4 times. | 4 min | Your full height, front to back |
| 3. Standing, facing the long side | Warrior II, reverse warrior, triangle, wide-legged forward fold. Both sides. | 5 min | A stance 3 to 4 feet wide |
| 4. Low and wide | Side lunge (skandasana) moving left and right, then a wide-knee child's pose | 3 min | Width for both legs, side to side |
| 5. On your back | Bridge, figure-four, lying twist with arms out, then rest flat with arms overhead | 5 min | Your height plus your reach, arms wide |
Go only as far as feels comfortable. If something hurts, back off or skip it.
“I feel free to move around, and face whatever direction I happen to be looking while still getting the comfort of any yoga mat.”
Verified buyer · 5 stars · Large Yoga Mat
Why a bigger mat changes the flow
- You can turn. Round 3 faces the long side of the mat. On a 2-foot mat you step off the edge to do it; on a 5- or 6-foot-wide mat you just turn.
- Wide poses stay on the mat. Warrior II, triangle and side lunges put your feet 3 to 4 feet apart. A standard mat is 2 feet wide.
- Lying poses fit. A lying twist with your arms out and a full-length rest need your height plus about a foot, and room for your arms.
Tall? See What Size Yoga Mat If You're Tall?
“Fits perfect in my basement so I can now do my yoga everyday.”
Verified buyer · 5 stars · Large Exercise Mat
What size yoga mat for this flow?
| Size | How it fits this flow |
|---|---|
| 6' x 4' | Every pose fits for most people up to about 5'0" lying down. Wide stances fit facing the long side. |
| 7' x 5' (most popular) | Room for every round for most adults, with space to turn. |
| 9' x 6' | Room to spread out, or for two people to practice side by side. |
| 12' x 6' and 15' x 6' | A full home studio: family yoga or a small class. |
Which mat for yoga at home?
Our Yoga Mat is 8mm thick with a softer, sticky surface made for bare feet, non-slip on both sides, in 5 sizes from 6' x 4' to 15' x 6'. If you also lift or jump in shoes, the 1/4" Exercise Mat works for yoga too, barefoot or not. Compare them in Exercise Mat vs Yoga Mat.
Room for every pose
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Shop Exercise MatsSee the Size GuideRelated guides: A 10-Minute Full-Body Stretching Routine · Mat Pilates at Home · A Mat Big Enough for Two: Partner, Couple and Family Workouts
FAQ
How much space do I need for yoga at home?
About 7' x 5' for most adults: enough to lie down with your arms overhead and take a wide stance in any direction. 6' x 4' works in smaller rooms.
Why does my hand keep landing off my yoga mat?
A standard mat is about 2 feet wide. Wide stances, side lunges and twists need 4 to 6 feet of width.
Can I do this flow on an exercise mat?
Yes. Our Exercise Mats work barefoot too. The Yoga Mat is softer and stickier for bare feet.
How often should I do this flow?
As often as feels good. Many people practice a few times a week; the warm-up and lying rounds work on their own on busy days.
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