Home Health-Fitness On-the-Go Yoga- printable pdf. If dont have the time or money to make it to a studio for a yoga class, you can practice yoga on your own. My Total Body Yoga Flow Sequence is a nine-posture series that will work your legs, core, and upper body. Its a great sequence to do after a run, in the morning to warm up, or in the afternoon for a pick-me-up.