Short yoga routines for real days.

Ten minutes before work, a few stretches between meetings, a slow wind-down before bed. Clear steps, a gentle pace, and no flexibility required.

Start the 10-minute morning routine New to yoga? Start here

Woman in a dark t-shirt doing a seated side stretch on a blue yoga mat at home, with a laptop showing an online class beside her — Photo by Kari Shea on Unsplash

Pick your moment

Three short routines that fit around an ordinary day. Start with whichever one matches the next hour.

Morning
10-Minute Morning Yoga for Beginners
Wake up your spine before the day starts
10 minutes
Workday
Desk Yoga: 9 Stretches for Workdays
Undo a morning of sitting in your chair
8 minutes
Evening
12-Minute Bedtime Yoga to Wind Down
Slow down on the floor before bed
12 minutes

Barefoot person standing on a gray yoga mat and rolling it up on a wooden floor

New to yoga? Follow a 4-week plan.

Start with three ten-minute sessions and build, week by week, to a regular practice with a full guided class. Everything you need is already on this site.

Week 13 × 10 min
Week 23–4 × 10–12 min
Week 34 × 10–20 min
Week 44–5 × 15–30 min

See the 4-week plan

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Woman in a white top and sage leggings doing a gentle seated twist on a cork yoga mat in front of a white wall

Morning routine

A 10-Minute Morning Yoga Routine for Beginners

Nine gentle poses to wake up your spine, hips and shoulders before the day starts, with clear cues, simple timing and an easier option for every pose.

10 minutes

Woman in a green shirt stretching her arms overhead on a sofa with a laptop on her knees

Workday routine

Desk Yoga: 9 Stretches for Your Neck, Shoulders, Back and Hips

An 8-minute sequence you can do in an ordinary chair, with one standing stretch at the end. No mat, no changing clothes.

8 minutes

Glass bedside lamp glowing next to pink and white pillows on a bed

Evening routine

Bedtime Yoga: A 12-Minute Routine to Help You Wind Down

Seven slow, floor-based poses to quiet a busy evening. No standing, very little effort, and you can do part of it in bed.

12 minutes

Person in child's pose on an orange yoga mat on a wooden floor in front of a bright window

Gentle relief

Gentle Yoga for a Stiff Lower Back: A 15-Minute Routine

Ten slow, low-to-the-floor poses for a lower back that feels stiff after sitting, standing or sleeping, plus clear guidance on when to see a professional instead.

15 minutes

Getting started

How to Start Yoga at Home: A Simple 4-Week Plan for Beginners

What you actually need, how often to practice, and a week-by-week plan that builds from ten minutes to a full guided class, plus how to choose between videos, apps and studios.

4 min read

Colorful floor mats with small cushions laid out on a concrete floor in an open-air space with plants behind

Beyond the mat

Your First Yoga Retreat: How to Choose One and What to Expect

Retreat styles, how long to go for, what drives the price, the questions to ask before you book and what to pack, written for first-timers.

4 min read

How we write our routines

Short enough to do today

Most routines take 15 minutes or less, so they fit before work, at your desk or right before bed.

An easier option for every pose

Every step comes with a gentler variation. Using it is part of the practice, not a lower level.

Honest about limits

We're not doctors. We say when something needs a professional instead, and we never treat pain as progress.