Yoga Workout
10-Minute Sun Salutation Flow
Five rounds of the sun salutation sequence with timed holds at each position. Mountain pose, forward fold, half lift, plank, chaturanga, upward dog, and downward dog — each held for 10-30 seconds depending on the pose. The timer ensures you spend meaningful time in each position rather than rushing through the flow. Downward dog gets the longest hold at 30 seconds as both a resting position and a hamstring/shoulder stretch. Ten minutes that combine strength (plank, chaturanga), flexibility (forward fold, downward dog), and mindfulness (mountain pose). Beginner-friendly and the perfect introduction to yoga for people who want structure and timing rather than a freeform flow.
Workout Breakdown
More Yoga Workouts
Yoga for Athletes Recovery Flow
A 15-minute recovery-focused yoga flow designed specifically for athletes. Every pose is chosen to address the tightness patterns created by training: child's pose decompresses the spine, cat-cow restores spinal mobility, downward dog stretches the entire posterior chain, low lunges open the hip flexors, pigeon targets the deep hip rotators, and supine twists release the lower back. Each hold is 45-90 seconds — long enough for connective tissue to respond. Finishes with a 2-minute savasana. This is not a workout — it's active recovery. Use it on rest days or after hard training sessions when your body needs restoration, not additional stress.
Yin Yoga Hip Opener Flow
A 25-minute yin yoga session focused on opening the hips. Yin yoga holds each pose for 3 minutes or more, allowing the stretch to penetrate beyond the muscles into the fascia and connective tissue — the structures that actually limit your flexibility long-term. Butterfly, dragon lunge, sleeping swan (pigeon), shoelace, and wide leg fold — five poses with 3 minutes each, plus a 3-minute savasana. The long holds can feel intense but should never be painful. This is meditative stretching — your job is to relax into each position and let gravity do the work. Beginner-friendly in terms of physical demand, though the stillness can be mentally challenging at first.
Bedtime Yoga for Sleep
A 15-minute bedtime yoga sequence designed to help you fall asleep. Every pose is either supine or inverted — legs up the wall, supine butterfly, knees to chest, supine twists, happy baby, child's pose, and a breathing-focused savasana. These positions activate your parasympathetic nervous system by compressing and then releasing your abdomen, gently stretching without stimulating, and encouraging your body into a state of rest. Do this in bed or on the floor next to your bed with lights dim. The 3-minute savasana at the end with intentional slow breathing is often where people drift off. Pairs perfectly with the 4-7-8 breathing timer if you want to extend the relaxation.