A Human Web
Join

Yoga flows

Vinyasa flow for beginners: a 30-minute slow flow

A slow vinyasa class with the same shape as a measured studio class: arrive, sun salutations, lunges, standing poses, balances, backbends and a rest, at a beginner's pace. Move on your breath, one movement per breath in or out, and breathe normally through your nose. If your breath gets ragged, pause in child's pose until it settles: the breath sets the pace. Step back rather than jumping, lower with your knees down, and use low cobra rather than upward dog until the full versions feel easy. Learn sun salutation A step by step first if it's new to you. Done briskly, this is light to moderate exercise and counts as strength work, but it doesn't replace a brisk walk, a run or a bike ride.

30 minBeginner16 movesNo equipmentBack · Abs · Shoulders · Hamstrings · Hip flexors · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Arrive

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoSitting; breathe in and out through your nose, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Warm up

  1. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoMove with your breathHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Downward-facing dog (Adho Mukha Svanasana)5 breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoKnees bent; pedal your heelsEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)

Sun salutations

  1. Sun salutation A (Surya Namaskar A)4 slow rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoOne breath per movement; step back rather than jump, lower with your knees down, and use low cobra instead of upward dog until it's easy. Rest in child's pose between rounds if your breath runs aheadEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)

Lunges

  1. Low lunge (Anjaneyasana)3 breaths each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded, hands on blocksEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. High lunge (crescent lunge, Ashta Chandrasana)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoBack heel lifted; lower the back knee to the floor if balance is the limitEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)

Standing poses

  1. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  2. Reverse warrior (Viparita Virabhadrasana)3 breaths each side
    Intermediate · Quads, Glutes, Abs · 3D demoEasier: Warrior II (Virabhadrasana II)Harder: Warrior III (Virabhadrasana III)
  3. Extended side angle (Utthita Parsvakonasana)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoForearm on your front thighEasier: Warrior II (Virabhadrasana II)Harder: Half moon pose (Ardha Chandrasana)
  4. Chair pose (Utkatasana)5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoHands on your thighs if your shoulders tireHarder: Revolved chair pose (Parivrtta Utkatasana)

Balances

  1. Tree pose (Vrksasana)5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wallEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  2. Warrior III (Virabhadrasana III)3 breaths each side
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a wall or chair backEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)

Backbends

  1. Locust pose (Salabhasana)2 × 3 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoLower down if your back pinchesEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  2. Glute bridge3 × 5 breaths
    Beginner · Glutes, Hamstrings, Abs · 3D demoBridge poseEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Close

  1. Supine spinal twist (Supta Matsyendrasana)1 min each side
    Beginner · Back, Glutes · 3D demoHarder: Seated twist, bottom leg straight
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoShorter than the pose's own page, to fit the session; stay longer if you have time

Tips

  • Two or three times a week is our suggestion, with a brisk walk, a bike ride or other aerobic exercise on other days.
  • With glaucoma, breathe normally rather than with ujjayi's narrowed throat, put your hands on a chair seat for downward dog, and use half-way lifts with a long back instead of full forward folds.
  • With osteoporosis, fold from your hips with a long back in every round, rather than rounding down.
  • Sore wrists or shoulders: keep your knees down, and try fists or forearms in place of flat hands.
  • In pregnancy, ask your midwife or doctor first and never practise in a hot room. Step rather than jump, and swap the face-down poses for all-fours.
  • Ready for more: our 20-minute sun salutation flow, then sun salutation B.

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.

Guides that recommend it

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesA step

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 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 vinyasa flow for beginners: a 30-minute slow flow take?

About 30 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?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 12 of its 16 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.