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Yoga flows

Beginner yoga flow

Classic standing poses, a gentle backbend and a long rest. Hold each pose for a few slow breaths.

20 minBeginner9 movesA stepQuads · Glutes · Hamstrings · Adductors · Hip abductors · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Standing

  1. Mountain Pose (Tadasana)5 breaths
    Beginner · 3D demo
  2. Chair pose (Utkatasana)5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Triangle pose (Utthita Trikonasana)5 breaths each side
    Intermediate · Hamstrings, Adductors, Abs · 3D demoEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Half moon pose (Ardha Chandrasana)
  5. Tree pose (Vrksasana)5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoHarder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Floor

  1. Downward-facing dog (Adho Mukha Svanasana)5 breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  2. Cobra pose (Bhujangasana)3 × 3 breaths
    Intermediate · Back, Abs, Chest · 3D demoEasier: Sphinx pose (Salamba Bhujangasana)Harder: Upward-facing dog (Urdhva Mukha Svanasana)
  3. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)
  4. Corpse Pose (Savasana)3 min
    Beginner · 3D demo

Tips

  • Use a block or a step under the hand in triangle.
  • Keep a hand on the wall in tree pose until it feels steady.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More yoga flows

Sun salutation flow

A 15-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

15 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

20 minBeginner7 movesNo equipment

Questions people ask

How long does the beginner yoga flow take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.