Sequences
Sequences you can follow tonight
12 free flows with a hold time and a cue for every pose. No sign-up, no video — just the sequence, in order.
10 min · Beginner · 12 poses
10-minute morning yoga sequence
A short standing-and-floor sequence to wake the spine, hips and shoulders — ten minutes, no props, suitable for beginners.
20 min · All levels · 10 poses
Yoga sequence for tight hips
A twenty-minute sequence covering hip flexors, outer hips and inner thighs with long, low-intensity holds.
12 min · Beginner · 6 poses
Evening yoga sequence to wind down
Five slow, supported shapes before bed, with long exhales — designed to settle the nervous system rather than stretch you.
15 min · Beginner · 9 poses
Gentle yoga sequence for the lower back
A careful fifteen-minute sequence for an ordinary achy back — small ranges, supported shapes and some gentle strengthening.
5 min · Beginner · 7 poses
Five-minute desk break sequence
Neck, shoulders, wrists and hips, done in and around your chair — five minutes, three times a day.
8 min · All levels · 9 poses
Sun salutation A, step by step
The classic vinyasa opening sequence broken into its nine positions, with breath cues and beginner variations.
12 min · Intermediate · 9 poses
Yoga sequence for core strength
Twelve minutes of deep abdominal work built from yoga shapes — supportive for the spine, harder than it looks.
10 min · Beginner · 9 poses
Yoga sequence for tight shoulders
Ten minutes for stiff, rounded shoulders and a tight upper back, combining opening with the strength that holds it.
8 min · All levels · 8 poses
Yoga sequence for balance and steadiness
Eight minutes of standing balance work that trains ankles, hips and attention — safe to do next to a wall.
30 min · Beginner · 5 poses
Restorative yoga sequence for deep rest
Four fully supported shapes held for five minutes each — a thirty-minute practice for recovery weeks and burnt-out days.
15 min · All levels · 9 poses
Yoga sequence for hamstrings and the back body
Fifteen minutes of graded hamstring work — active first, then long holds — for runners and anyone who cannot reach their toes.
10 min · Beginner · 10 poses
Simple sequence for spinal mobility
Ten minutes moving the spine in all six directions — flexion, extension, both twists and both side bends.