Do Your First Yoga Flow

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90 minutes

5 steps

·Beginner

After 90 min: Complete a 30-minute sunrise yoga flow and feel calm

What you need

yoga matwater bottle

The 90-Minute Plan

Set Your Space0–15 min

Roll out your mat in a quiet area. Play soft instrumental music. Open a window for fresh air.

Warm Up Gently15–35 min

Do 5 rounds of cat-cow, then 5 sun salutations. Move slowly. Focus on your breath, not speed.

Flow Through Poses35–55 min

Warrior 1, Warrior 2, Triangle, Tree pose, Downward Dog. Hold each for 5-8 breaths. Move with intention.

Cool Down Stretches55–75 min

Seated forward fold, pigeon pose, supine twist. Hold 10-15 breaths each. Let your body relax.

Final Savasana75–90 min

Lie flat on your back. Close your eyes. Breathe naturally for 10 minutes. Notice how you feel.

Pro Tip

Don't push into pain. Yoga is about listening to your body, not proving anything.

90 min·5 steps

After 90 min: You'll feel more flexible, centered, and energized in just two weeks of daily practice.

10,400

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90 min·5 steps

After 90 min: You'll move with greater ease and reduce pain in tight areas within two weeks.

8,700

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90 min·5 steps

After 90 min: You'll reduce anxiety, improve focus, and gain mental clarity in 10 minutes daily.

11,800

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90 min·5 steps

After 90 min: Perform 5 foundational moves with perfect form and build functional strength

7,400

see the plan