Guided Yoga Flows
Short follow-along yoga with a 3D figure for every pose, a breath-paced timer and a chime when it’s time to move. Free, no sign-up.
Yoga for any time of day
Sun Salutation Practice
Six rounds of Sun Salutation A to learn the sequence and build a quick daily habit. Then try the 5-minute Morning Yoga.
Start · 4 min Beginner · 4 poses
Yoga for Lower Back Pain
Ease a stiff, achy lower back
7 min · Beginner · 10 poses
Hip-Opening Yoga
Release tight hips and glutes
7 min · Intermediate · 11 poses
Yoga Strength Flow
Build strength and heat
7 min · Intermediate · 14 poses
Step-by-step instructions, what each pose stretches and strengthens, and easier variations.
Get a 4, 8 or 12-week yoga plan that schedules these flows and builds week by week.
How this works: Method, 2 sources, Checked against 8 worked examples,
How this works
Method
Each flow is a sequence of poses from the exercise library, held for a number of breaths or repeated in rounds, on both sides where a pose has sides. The timer paces every breath (2.5 seconds in and out by default; the time-of-day routines set their own, down to 4 in and 6 out at bedtime) and gives a few seconds to move into each pose, and the minutes shown are those seconds added up. The time-of-day routines are ordered so the effort builds and then settles: upright and on all fours first in the morning, standing to lying down in the evening, the floor only at bedtime.
Sources
How it’s tested
8 worked examples for this page are checked by automated tests before every release: given the inputs, the tool must show the expected answer.
Limits
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury.
Privacy
On your device. Nothing you enter or open leaves this browser. About privacy labels
Changes
- The guided player keeps time with the screen locked, picks up at the same pose after a reload, and Back shrinks it to a bar instead of closing it.
- Yoga by time of day: morning, afternoon desk, evening and bedtime routines in 2–3 lengths each, slower breath pacing in the evening, easier versions for knees and wrists, and 7 new poses.
- First version: guided follow-along flows with a 3D figure, a breath-paced timer, a chime and spoken pose names.
Frequently Asked Questions
How does guided yoga work here?
Pick a flow and press Start. A 3D figure shows each pose, a circle paces your breathing, and a chime and a voice tell you when to move to the next pose, on both sides of the body where it matters. Your screen stays on, so you can follow along without touching your phone.
I’m a complete beginner. Where should I start?
Start with Sun Salutation Practice to learn the basic flow, then the 5-minute Morning Yoga. Bend your knees as much as you need, use a pillow under your hips or knees, and skip anything that pinches or hurts. Flexibility comes with practice, not force.
How often should I do yoga?
Short and often beats long and rare: five to ten minutes most days does more than one long class a week. For a structured plan, choose the Yoga goal in the workout plan generator for a 4, 8 or 12-week program.
Which routine should I do at what time?
Morning Yoga wakes the spine and legs, Afternoon Desk Yoga is a few minutes on your chair and beside your desk, Evening Yoga unwinds with a slower breath, and Bedtime Yoga stays on the floor with the slowest breath and the longest holds. Each comes in two or three lengths. The page suggests one for your local time, but any of them works whenever you have the time.
Do I need a yoga mat?
A mat helps with grip and cushions your knees, but a rug or carpet works for the floor-based flows. For standing poses, bare feet on a non-slip surface are best.