Timed yoga routines
Every pose has a time in seconds and a breath cue, and the times add up to the length on the label. Open a routine and press Start: a voice calls out each pose, with a timer, the pose photo and a preview of what's next.
Move slowly; skip anything that hurts. Not medical advice.
Each routine is also an audio class you can play with the screen off, and a podcast episode: Spotify (opens in a new tab), RSS feed.
New here? Try the free 28-day plan A day-by-day calendar of these routines, from 5 minutes a day up to 20. Printable. See the plan2-Minute Desk Stretch Break
2:00 total · 4 poses · Beginner
Four stretches in your chair for the back, chest, hips and neck. No standing up, no mat. Try one every hour or two of sitting.
Open routine and timer5-Minute Bedside Routine for Stiff Mornings
5:00 total · 10 poses · Beginner
Done in bed, then sitting on the edge of the bed with both feet on the floor. No mat needed. For days when your back or joints feel locked up.
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5-Minute Morning Wake-Up
5:00 total · 8 poses · Beginner
A quick pass through every major joint: neck, shoulders, spine, hips, hamstrings and ankles.
Open routine and timer5-Minute Desk Stretch Routine
5:00 total · 10 poses · Beginner
Seven stretches in your chair, then three standing at your desk. Covers the neck, shoulders, wrists, back, hips and calves. Use a chair without wheels, or lock them.
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10-Minute Full-Body Morning Routine
10:00 total · 12 poses · Beginner
Works the spine in all directions (forward, back, sideways, twisting), opens the hips, wakes up the legs and finishes with balance.
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10-Minute Post-Run Stretch for Runners
10:00 total · 10 poses · Beginner
Slow holds for the calves, quads, hip flexors, hamstrings and hips, standing first and then on the floor. Do it after your run, when your muscles are warm. Before a run, a dynamic warm-up is the better choice.
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10-Minute Wind-Down Before Bed
10:00 total · 7 poses · Beginner
Slow floor poses and breathing for the end of the day, finishing with Legs Up the Wall and a few minutes of rest. Do it on a mat in a dim room. Nothing here is strenuous: skip any pose that does not feel good.
Open routine and timer10-Minute Seated Relaxation Routine
10:00 total · 9 poses · Beginner
Slow breathing and gentle seated movement for the neck, shoulders and spine, ending with a humming breath and a seated body scan. Everything is done in a chair, so no floor is needed.
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15-Minute Energizing Morning Flow
15:00 total · 15 poses · Beginner
Adds Sun Salutations, which link poses to the breath, plus standing poses. Each Sun Salutation round takes about 45 seconds; if yours take longer, do 3 rounds.
Open routine and timer15-Minute Chair Yoga Routine for Seniors
15:00 total · 14 poses · Beginner
Seated and chair-supported poses for adults 60 and older. Use a sturdy chair with no wheels, pushed against a wall. Times are a guide, not a rule. Rest whenever you need to.
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15-Minute Beginner Yoga for Men
15:00 total · 16 poses · Beginner
A first routine for men who are new to yoga, and for anyone with tight hips and hamstrings. Mixes stretches with strength holds: Plank, Chair Pose, Warrior II, Locust and Bridge. Bend your knees as much as you need.
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15-Minute Flexibility Routine for Hips and Hamstrings
15:00 total · 11 poses · Beginner
A warm-up, then slow holds for the hamstrings, hips and back, finishing with a twist and a rest. Hold each stretch where you feel a mild pull, never pain.
Open routine and timer20-Minute Strength and Mobility Routine
20:00 total · 20 poses · Intermediate
More holds and more leg and core work. Try it two or three mornings a week, alternating with the 10-minute routine. Warrior III and Side Plank use supported versions.
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