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 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.
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.
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.
Open routine and timer