Explore routines.

A traditional hatha sequence based on the Sivananda basic postures, about 15 minutes. Skip shoulder stand and plough if you have neck problems or high blood pressure. Rest in corpse pose for a few breaths between poses.

1. Corpse pose · 60 seconds
2. Shoulder stand · 60 seconds
3. Plough · 45 seconds
4. Fish · 45 seconds
5. Seated forward bend · 60 seconds
6. Cobra · 30 seconds
7. Locust · 30 seconds
8. Bow · 30 seconds
9. Half spinal twist, right · 30 seconds
10. Half spinal twist, left · 30 seconds
11. Standing forward bend · 45 seconds
12. Triangle, right · 30 seconds
13. Triangle, left · 30 seconds
14. Final relaxation · 5 minutes

Strong standing poses held long enough to burn, for 3 rounds. Keep your front knee stacked over your ankle in every lunge.

1. Chair pose · 45 seconds
2. Warrior II, right · 45 seconds
3. Reverse warrior, right · 15 seconds
4. Extended side angle, right · 30 seconds
5. Chaturanga push-ups · 30 seconds
6. Warrior II, left · 45 seconds
7. Reverse warrior, left · 15 seconds
8. Extended side angle, left · 30 seconds
9. Downward dog · 30 seconds

Repeats for 3 rounds

Surya Namaskar A, the foundation of vinyasa yoga, for 5 rounds. One movement per breath, except for five breaths in downward dog. Lower to your knees in chaturanga until you're strong enough.

1. Upward salute · 5 seconds
2. Forward fold · 5 seconds
3. Halfway lift · 5 seconds
4. Chaturanga · 5 seconds
5. Upward dog · 5 seconds
6. Downward dog · 25 seconds
7. Halfway lift · 5 seconds
8. Forward fold · 5 seconds
9. Mountain pose · 5 seconds

Repeats for 5 rounds

A gentle 14 minute flow to wake up, for 3 rounds. Each round moves through a sun salutation, holds Warrior II on both sides, then rests in child's pose. Breathe slowly through your nose throughout, and stay in child's pose after the last round for as long as you like.

1. Mountain pose · 30 seconds
2. Forward fold · 30 seconds
3. Halfway lift · 15 seconds
4. Plank · 30 seconds
5. Downward dog · 45 seconds
6. Warrior II, right side · 45 seconds
7. Warrior II, left side · 45 seconds
8. Child's pose · 30 seconds

Repeats for 3 rounds

A 15 minute chair flow that warms the upper body, twists the spine and mobilises the legs. 🎥 Video: Chair Yoga for Weight Loss | Reduce Belly Fat, Stretch and Feel Your Best by PagodaYoga Inc.

1. Centering and grounding · 47 seconds
2. Upper body awakening · 3.3 minutes
3. Deepening the spinal twist · 2.2 minutes
4. Lower body mobility · 5.8 minutes
5. Final deep stretch · 2.5 minutes

Hatha poses for the mobility that lifting needs: upper back, shoulders and deep hips. About 12 minutes. Do it on rest days, or after training.

1. Downward dog · 60 seconds
2. Puppy pose · 60 seconds
3. Thread the needle, right · 45 seconds
4. Thread the needle, left · 45 seconds
5. Cobra · 45 seconds
6. Garland pose · 60 seconds
7. Reclined twist, right · 45 seconds
8. Reclined twist, left · 45 seconds
9. Happy baby · 45 seconds
10. Savasana · 2 minutes

Long holds for the places running makes tight: calves, hamstrings, hip flexors and glutes. About 15 minutes. Use a strap or belt for the reclined leg stretch.

1. Downward dog · 60 seconds
2. Low lunge, right · 45 seconds
3. Half splits, right · 45 seconds
4. Low lunge, left · 45 seconds
5. Half splits, left · 45 seconds
6. Pigeon, right · 60 seconds
7. Pigeon, left · 60 seconds
8. Reclined hand-to-big-toe, right · 45 seconds
9. Reclined hand-to-big-toe, left · 45 seconds
10. Legs up the wall · 2 minutes

A gentle, fully seated practice, suitable for beginners, older adults and anyone with limited mobility. About 8 minutes. Sit on a sturdy chair without wheels, feet flat on the floor.

1. Seated breathing · 60 seconds
2. Arm raises · 45 seconds
3. Seated cat-cow · 45 seconds
4. Side bend, left · 30 seconds
5. Side bend, right · 30 seconds
6. Seated twist, left · 30 seconds
7. Seated twist, right · 30 seconds
8. Ankle circles · 30 seconds
9. Seated forward fold · 45 seconds
10. Rest · 60 seconds

Hold four balancing poses on each side to build steadiness and focus. About 8 minutes. Fix your gaze on a single point that isn't moving. Wobbling is part of it.

1. Tree pose, right · 45 seconds
2. Tree pose, left · 45 seconds
3. Eagle pose, right · 30 seconds
4. Eagle pose, left · 30 seconds
5. Dancer pose, right · 30 seconds
6. Dancer pose, left · 30 seconds
7. Half moon, right · 30 seconds
8. Half moon, left · 30 seconds
9. Mountain pose · 60 seconds

Core-focused power yoga that builds towards crow pose, for 3 rounds. Warm up with a few sun salutations first.

1. Boat pose · 30 seconds
2. Low boat · 15 seconds
3. Plank · 45 seconds
4. Dolphin plank · 30 seconds
5. Side plank, right · 30 seconds
6. Side plank, left · 30 seconds
7. Crow pose · 30 seconds
8. Child's pose · 30 seconds

Repeats for 3 rounds

A 20-minute vinyasa flow that builds towards pigeon pose. Go slowly in the lunges and use blocks under your hands if the floor feels far away.

1. Child's pose · 60 seconds
2. Cat-cow · 60 seconds
3. Downward dog · 60 seconds
4. Low lunge, right · 45 seconds
5. Lizard, right · 45 seconds
6. Vinyasa · 20 seconds
7. Low lunge, left · 45 seconds
8. Lizard, left · 45 seconds
9. Vinyasa · 20 seconds
10. Goddess pose · 45 seconds
11. Garland pose · 60 seconds
12. Pigeon, right · 1.5 minutes
13. Pigeon, left · 1.5 minutes
14. Reclined butterfly · 60 seconds
15. Savasana · 3 minutes

Yoga poses adapted for your desk chair, about 7 minutes. No mat, no changing clothes. Use a stable chair without wheels if you can, and sit towards the front edge with your feet flat.

1. Seated mountain · 30 seconds
2. Seated cat-cow · 45 seconds
3. Seated side bend, left · 30 seconds
4. Seated side bend, right · 30 seconds
5. Seated twist, left · 30 seconds
6. Seated twist, right · 30 seconds
7. Seated figure four, left · 45 seconds
8. Seated figure four, right · 45 seconds
9. Eagle arms · 60 seconds
10. Seated forward fold · 45 seconds