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.
Sun Salutation Practice
Six rounds of Sun Salutation A to learn the sequence and build a quick daily habit. Then try the Morning Yoga Flow.
Start · 4 min Beginner · 4 poses
Morning Yoga Flow
Wake up the whole body
6 min · Beginner · 12 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
Bedtime Yoga
Wind down before sleep
7 min · Beginner · 9 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.
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 — 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 Morning Yoga Flow. 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.
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.