All Routines
10 follow-along routines, from 8 to 20 minutes. Filter by how much time you have and what needs attention, then press Follow along and let the timer run.
Time
Goal
10 min10-Minute Morning RoutineTen minutes from seated to standing that wakes up a stiff back and tight legs before the day starts.MorningBackLegs
12 minBedtime Wind-DownTwelve slow minutes on the floor or in bed that help your body and breathing settle before sleep.EveningSleepGentle
8 minDesk Break RoutineEight minutes at your chair and desk that ease a stiff neck, upper back and hips, in work clothes.DeskNeck & shouldersBack
15 minLower Back ReliefFifteen gentle minutes, mostly lying down, for the everyday stiff lower back.BackGentle
10 minNeck & Shoulder ReleaseTen minutes that ease a stiff neck and tight shoulders by working on the upper back and chest as well.Neck & shouldersDesk
15 minTight Hips RoutineFifteen minutes to open the front, back and sides of hips that sit all day.HipsLegsDesk
15 minYoga for RunnersA 15-minute post-run cool-down for calves, hamstrings, quads, hips and glutes.SportLegsHips
12 minChair YogaTwelve gentle minutes, all seated or holding a chair. No floor work at all.GentleDeskBack
20 minCore & Strength FlowTwenty minutes of planks, warriors, locust, boat and bridge for real core and leg strength.Strength
10 minStress ResetTen slow minutes with longer exhales to settle a busy mind and a tight body.StressEveningGentleNo routine matches both filters. Try a different time or goal.