Ready-made yoga flows

23 complete classes, from a ten-minute desk break to peak pose flows that build to Crow, Headstand or Wheel. Open any of them in Flow Sequencer to play it with a voice guiding you, or change it to suit you.

Quick flows

• Wake-UpMorning · about 3 minCat and cow, down dog and one Sun A: a few minutes to start the day. PlaySteps and poses
• BedtimeBefore sleep · about 7 minChild’s pose, twists, reclined bound angle and legs up the wall, then rest. PlaySteps and poses
• Standing StretchNo mat · about 6 minFolds, chair and a twist, tree and goddess, all on your feet, so no mat needed. PlaySteps and poses
• Midday ResetQuick · about 12 minA short break: fold, then a lunge, twist and half split each side, and rest. PlaySteps and poses
• Desk BreakAt work · about 10 minTwists, cat and cow, puppy for the shoulders, hips and hamstrings, then back on your feet. PlaySteps and poses
• Sun SalutationsWake-up · about 12 minThree rounds of Sun A and two of Sun B, one breath per movement. PlaySteps and poses

Everyday flows

• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Beginner’s FlowFirst class · about 24 minYour first class: the basic poses held longer, the knees-down way to down dog, no jumping. PlaySteps and poses
• Evening Wind-DownGentle · about 16 minSeated, kneeling and lying down: twists, folds, child’s pose, legs up the wall and a long savasana. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses

Flows by focus

• Back CareGentle · about 12 minTwists, cat and cow, puppy, sphinx and cobra, then bridge for a stiff back. PlaySteps and poses
• Shoulders & NeckRelease · about 11 minThread the needle, puppy, dolphin, eagle and cow face to unknot the shoulders. PlaySteps and poses
• Core StrengthStrong · about 12 minPlank, forearm plank, knee to nose, side plank and boat, then a twist and rest. PlaySteps and poses
• Slow Hip OpeningFloor · about 27 minLong holds low to the ground: lunge, lizard, half split and pigeon each side, then frog. PlaySteps and poses
• Runner’s StretchAfter a run · about 22 minLunges, lizard, half split and pyramid for tired legs, then pigeon and legs up the wall. PlaySteps and poses
• Steady BalanceStanding · about 20 minTree, Warrior III, Half Moon and Standing Splits each side, then Eagle, Dancer and boat. PlaySteps and poses

Peak pose flows

• Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
• DancerBalance · about 26 minLunges and backbends open the front body, then Tree builds to Dancer each side. PlaySteps and poses
• WheelBackbend · about 26 minWild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses
• EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. PlaySteps and poses
• HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses
• CamelHeart opener · about 23 minLunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit. PlaySteps and poses

The poses

• Tree
• Warrior II
• Dancer
• Crow
• Downward-Facing Dog
• Camel

See all 88 poses