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Yoga Flow

Learn the foundations and practise along to a guided breathing flow. Move gently, never force, and rest whenever you need.

Choose your flow

Pace:

Tip: a flow takes ~3–6 minutes. Find a quiet spot and bare feet.

Beginner tutorials

Twelve foundational poses, step by step. Use them to warm up or build your own flow.

🧍

Mountain

Tadasana

  1. Stand with feet hip-width, weight even.
  2. Lengthen the spine, relax the shoulders down.
  3. Arms by your sides, palms forward, breathe slow.
🐈

Cat – Cow

Marjaryasana

  1. Come to hands and knees, wrists under shoulders.
  2. Inhale: drop belly, lift chest and tailbone (Cow).
  3. Exhale: round the spine, tuck the chin (Cat).
🐶

Downward Dog

Adho Mukha Svanasana

  1. From all fours, tuck toes and lift the hips up.
  2. Straighten legs gently, press hands into the mat.
  3. Let the head hang, draw shoulders away from ears.
🧎

Child's Pose

Balasana

  1. Kneel and sit back toward your heels.
  2. Fold forward, forehead to the mat.
  3. Reach arms forward or rest them by your sides.
🐍

Cobra

Bhujangasana

  1. Lie face down, palms under the shoulders.
  2. Press lightly and lift the chest, elbows soft.
  3. Roll shoulders back, gaze forward and breathe.
🏹

Warrior I

Virabhadrasana I

  1. Step one foot back, angle it ~45°.
  2. Bend the front knee over the ankle.
  3. Reach both arms up, gaze forward.
⚔️

Warrior II

Virabhadrasana II

  1. Open hips to the side, wide stance.
  2. Bend the front knee, arms reach front and back.
  3. Gaze over the front fingertips.
🌳

Tree

Vrksasana

  1. Root down through one foot.
  2. Place the other foot on the calf or inner thigh (not the knee).
  3. Bring palms together, find a steady gaze.
🪑

Chair

Utkatasana

  1. Feet together or hip-width, bend the knees.
  2. Sit the hips back and down.
  3. Reach arms up, keep the chest lifted.
🙇

Forward Fold

Uttanasana

  1. Stand tall, hinge forward from the hips.
  2. Soften the knees, let the head hang heavy.
  3. Hold opposite elbows or reach for the floor.
🌀

Seated Twist

Ardha Matsyendrasana

  1. Sit with the spine long.
  2. Inhale to lengthen, exhale to twist.
  3. Use the hand behind for support, breathe.
🌉

Bridge

Setu Bandhasana

  1. Lie on your back, knees bent, feet hip-width.
  2. Press into the feet and lift the hips.
  3. Roll the shoulders under, breathe into the chest.
😌

Corpse

Savasana

  1. Lie flat on your back, legs relaxed.
  2. Arms by your sides, palms up.
  3. Close the eyes, soften everything, just breathe.

Move within your comfort, breathe steadily, and stop if anything hurts. If you're pregnant or have an injury, check with a professional first.

Free beginner yoga tutorials and an interactive breathing-flow game by Shida In Motion. Practise foundational poses with a guided breath pacer.