Yoga for the time you have.

Guide

How to choose a practice

A practice is a complete sequence: a warm-up, a main section, a cool-down and a short rest. Every one lists its poses in order with timings, so you can read it first or press start and follow the voice guide.

Step by step

1. Start with the time you really have. Five or ten minutes done often is worth more than an hour you keep putting off.
2. Choose a goal: mobility for stiffness, strength for steadier legs and core, relaxation to slow down.
3. Check the level. Complete beginner and Beginner practices explain every step and keep transitions simple.
4. Clear a space the length of your body, with a non-slip surface. Have a cushion or folded blanket nearby.
5. Press Start practice. The player shows each pose, counts the hold and tells you what comes next.

The styles, briefly

Many practices can be followed at more than one pace. The style changes how long you hold each pose and how you move between them.

Hatha

Steady holds with a pause between poses. The clearest way to learn the shapes.

Vinyasa

Poses linked to the breath in a continuous flow. Warmer and quicker.

Yin

Floor poses held for several minutes with the muscles relaxed.

Restorative

Fully supported resting poses for winding down.

Ashtanga

A set sequence practised with a steady breath count. Our Ashtanga preparation sessions introduce its standing poses and folds.

If the floor is not comfortable

Use the Practice needs filter. Chair yoga keeps you seated or standing with a chair for support. No floor work avoids kneeling and lying down. Wrist-free practices leave out poses that bear weight on the hands.