Inspired For Yoga Find a routine

Yoga for ordinary days

Ten minutes on the mat. Most days.

Short, follow-along yoga routines for the things that actually bother you: a stiff back, tight hips, a long day at a desk, a busy head at bedtime. Press start, follow the timer, get on with your day.

Find a routine New to yoga? Start here
Woman holding a warrior pose on a rug in a bright living room with tall windows

10follow-along routines with a built-in timer and chimes

How much time do you have?

Pick a length. Every routine has a timer that tells you when to switch.

8–10minutes. Mornings, desk breaks, quick resets. 12–15minutes. Backs, hips, runners, bedtime. 20minutes. A full strength session.

What needs some attention today?

Start from the problem, not the pose names. Each of these opens a routine built for it.

A stiff lower backGentle floor work for everyday stiffness. Neck and shouldersUndo the screen hunch in ten minutes. Tight hipsFor people who sit most of the day. Stuck at a deskNo mat, no changing clothes. Can't switch off at nightSlow floor poses before bed. Stressed or wiredTen minutes led by long exhales. After a runCalves, hamstrings, hips and glutes. Want more strengthA steady 20-minute flow. Floor isn't an optionEverything seated or holding a chair.

Most-used routines

See all 10 routines
10 min10-Minute Morning RoutineTen minutes from seated to standing that wakes up a stiff back and tight legs before the day starts.MorningBackLegs8 minDesk Break RoutineEight minutes at your chair and desk that ease a stiff neck, upper back and hips, in work clothes.DeskNeck & shouldersBack15 minLower Back ReliefFifteen gentle minutes, mostly lying down, for the everyday stiff lower back.BackGentle12 minBedtime Wind-DownTwelve slow minutes on the floor or in bed that help your body and breathing settle before sleep.EveningSleepGentle

New to this? Follow the four-week plan.

No guessing what to do next. Each week adds a little time and one new routine, and the first week is mapped out day by day.

  1. Find your feet

    Short sessions most days. Learn the handful of poses everything else is built from.

  2. Add a second routine

    Alternate two routines so your body gets variety and you get choice.

  3. Go a bit longer

    One session a week stretches to 20 minutes. The rest stay short.

  4. Make it yours

    Mix routines by how you feel that day, and keep the habit you have built.

See the planOr just do the first week

The pose guide

Every pose the routines use, explained in a few lines: how to get in, what to feel, the easier version and when to skip it. Searchable by body area.

Open the pose guide

Two minutes of breathing

The fastest thing on this site. A built-in pacer shows you when to breathe in and out, with four patterns to choose from. Useful before a meeting, after a bad email or when you can't sleep.

Try the breathing pacer

How we make the routines

About Inspired For Yoga

Short on purpose

Eight to twenty minutes. A routine you will actually do beats a long one you put off.

Timed and tested

Every step has a real hold time, and the timer adds up to the minutes on the label.

An easier version, always

Each routine and pose comes with a way to make it gentler, using a wall, a chair or a pillow.

Honest about health

No miracle claims. We say what yoga can help with, and when to see a professional instead.