Explore routines.

Eight minutes on the floor to loosen tight hips. No equipment, though a light dumbbell helps for the V-sit. 🎥 Video: 8-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment) by nourishmovelove

1. 90/90 internal rotation knee drops · 60 seconds
2. 90/90 pigeon · 1.8 minutes
3. 90/90 rear knee and heel lifts · 1.4 minutes
4. Tabletop hip CARs · 1.4 minutes
5. Frog rocks · 30 seconds
6. V-sit leg lifts · 45 seconds
7. Cossack squats · 1.2 minutes

Loving-kindness, widening step by step: from yourself to a loved one, acquaintances, someone difficult and all beings. About 13 minutes. May I be happy. May I be healthy. May I be safe. May I live with ease. 🎥 Video: Loving Kindness Meditation to Develop Mindfulness and Compas...

1. Get comfortable · 45 seconds
2. Breath awareness · 50 seconds
3. Heart-center awareness · 45 seconds
4. Metta for yourself · 1.8 minutes
5. Metta for a loved one · 1.3 minutes
6. Metta for loved ones · 55 seconds
7. Metta for acquaintances · 1.2 minutes
8. Metta for someone in conflict · 1.6 minutes
9. Metta for all beings · 1.8 minutes
10. Feel the heart · 1.5 minutes
11. Closing blessing · 1.1 minutes

Wind down a busy mind in bed: belly breathing, box breathing, a long relaxation, then music to fall asleep to. About 50 minutes; you don't need to stay awake for the end. 🎥 Video: Soothe an Overactive Mind for Sleep | Bedtime Breathing by Caroline McCready

1. Wind down · 5.3 minutes
2. Belly breathing · 3.3 minutes
3. Box breathing · 4.8 minutes
4. Relaxation · 11 minutes
5. Drift off · 24.4 minutes

A short metta practice led by Sharon Salzberg: yourself, a friend, then all beings. About 8 minutes. 🎥 Video: 10-Minute Loving Kindness Meditation | Guided Metta Practice with Sharon Salzberg by Tricycle

1. Phrases for loving-kindness · 1.1 minutes
2. For yourself · 1.3 minutes
3. For a friend · 3.4 minutes
4. For all beings · 1.4 minutes
5. Closing · 22 seconds

Head-to-toe stretches without leaving your chair. About 15 minutes, perfect for a work break. 🎥 Video: Chair Yoga for Beginners: Boost Energy & Health in Just 10 Minutes! | Saurabh Bothra Yoga by Saurabh Bothra

1. Sit correctly · 1.1 minutes
2. Neck movement · 44 seconds
3. Shoulder rotation · 44 seconds
4. Chin tuck · 57 seconds
5. Shoulder and neck movement · 45 seconds
6. Stretch 1 · 40 seconds
7. Stretch 2 · 33 seconds
8. Stretch 3 · 1.3 minutes
9. Spine twist · 28 seconds
10. Spine stretch · 1.3 minutes
11. Seated core · 47 seconds
12. Hip joint stretch · 1.1 minutes
13. Stretch 4 · 1.2 minutes
14. Knee stretches · 43 seconds
15. Calf stretches · 53 seconds
16. Shin stretches · 29 seconds
17. Ankle stretches · 53 seconds
18. Toe stretches · 1.1 minutes

Gentle seated poses for steadier balance, about 12 minutes. Use a sturdy chair without wheels. 🎥 Video: 10 Minute Chair Yoga for Seniors | Day 2: Better Balance Program by Yes2Next

1. Warm up · 37 seconds
2. Mountain pose · 1.1 minutes
3. Cat-cow · 1.4 minutes
4. Triangle pose · 2.1 minutes
5. Firefly pose · 1.3 minutes
6. Reverse warrior · 2.8 minutes
7. Gentle spinal twist · 1.3 minutes
8. Three final breaths · 57 seconds

A gentle 15 minute full-body stretch, from the neck down to the hips. Good on rest days or after a run. 🎥 Video: 15 Minute Beginner Stretch Flexibility Routine! (FOLLOW ALONG) by Tom Merrick

1. Neck side flexion · 1.3 minutes
2. Shoulder extension reaches · 51 seconds
3. Child's pose · 27 seconds
4. Child's pose, lat focus · 35 seconds
5. Child's pose, pec twist · 56 seconds
6. McKenzie push-up · 53 seconds
7. Leg tuck-ups · 27 seconds
8. Leg side drops · 43 seconds
9. Cross-body glute pull · 1.7 minutes
10. Hip swivels · 53 seconds
11. Squat to pike · 1.2 minutes
12. Low lunge, left · 34 seconds
13. Lunge with twist, left · 35 seconds
14. Frog rocks · 42 seconds
15. Low lunge, right · 34 seconds
16. Lunge with twist, right · 39 seconds
17. Frog squat · 11 seconds
18. Deep squat · 1.2 minutes

A strong, sweaty flow built around chair pose. 20 minutes, all levels with the right modifications. 🎥 Video: 20 Min Power Yoga Flow l Increase Strength & Flexibility by Travis Eliot

1. Child's pose and warm-up · 5.2 minutes
2. Chair pose flow · 14.9 minutes
3. Final seated position · 1 minute

Three long holds for the lower body, about 20 minutes. Breathe into the sensation and stay still. 🎥 Video: 20 Min Yin Yoga for Lower Body l Deep Stretch for Hips & Hamstrings by Travis Eliot

1. Butterfly · 12.2 minutes
2. Saddle · 8.1 minutes
3. Final seated position · 1.4 minutes

A guided scan from head to toe, noticing each part of the body without changing it. 10 minutes. 🎥 Video: 10 Minute Body Scan Meditation by Priory

1. Preparation · 1.7 minutes
2. Body scan · 10.1 minutes

Three rounds of guided breathing, then a few minutes of stillness. About 12 minutes. Sit or lie down somewhere safe; never practise this in water or while driving, and stop if you feel dizzy. 🎥 Video: Feel Better In 8 Minutes | Morning Breathwork Routine by Breathe With Sandy

1. Settle in · 60 seconds
2. Round 1 · 2.5 minutes
3. Round 2 · 2.8 minutes
4. Round 3 · 2.7 minutes
5. Meditation · 3.8 minutes

Long, quiet holds for the front of the hips and thighs. About 30 minutes; props help. A cushion or bolster A blanket for the knees 🎥 Video: Yin Yoga for Quads, Psoas & Hip Flexors (30 Min) by Devi Daly Yoga

1. Dragon · 5.6 minutes
2. Half saddle · 6.3 minutes
3. Supported dragon · 5.7 minutes
4. Half butterfly · 8.5 minutes
5. Saddle · 2 minutes
6. Savasana · 3.9 minutes

Seventeen core moves at 35 seconds each, no rest in between. Keep your lower back on the mat throughout. 🎥 Video: This 10 Minute Abs Workout Gets FAST RESULTS! by TIFF x DAN

1. Crunches · 35 seconds
2. Flutter kicks · 35 seconds
3. Leg raises · 35 seconds
4. Seated bicycles · 35 seconds
5. Extend to tuck · 35 seconds
6. Oblique crunch kicks · 35 seconds
7. Tabletop crunches · 35 seconds
8. Reverse crunches · 35 seconds
9. Russian twists · 35 seconds
10. Leg circles on elbows · 35 seconds
11. Hollow hold · 35 seconds
12. L-sit cross toe touches · 35 seconds
13. Scissors on elbows · 35 seconds
14. Cross crunches · 35 seconds
15. Side plank hip dips, right · 35 seconds
16. Side plank hip dips, left · 35 seconds
17. Mountain climbers · 57 seconds

Ten minutes of standing cardio, no jumping, to get your heart rate up gently. A minute per move. 🎥 Video: 10-Minute Heart Health Workout | Low-Impact Cardio Routine by Caroline Jordan

1. Low-impact jumping jacks · 1 minute
2. Butt kicks · 60 seconds
3. Crossbody reach · 1 minute
4. Knee chop · 59 seconds
5. Sit back, swing up · 60 seconds
6. Wide, narrow steps · 60 seconds
7. Two forward, two side · 59 seconds
8. Squat, shoot the hoop · 52 seconds
9. Cross alternating knee · 1.2 minutes
10. Victory V march · 60 seconds
11. Cool down · 60 seconds

Nineteen moves, no repeats, no equipment: squats first, then cardio, push and core, finishing on a plank. Work hard for each minute; take the low-impact version whenever you need to. 🎥 Video: 20 Min HIIT Full Body Workout At Home | No Repeats, No Equipment | Burn Fat + Calorie...

1. Air squats · 60 seconds
2. Pop squats · 60 seconds
3. Squat pulse ×3 + jump · 1.3 minutes
4. Side-to-side squats · 60 seconds
5. Squat to curtsy lunge · 60 seconds
6. Sumo squats · 1.3 minutes
7. Burpees · 60 seconds
8. Mountain climbers · 60 seconds
9. High knees · 1.3 minutes
10. Pike push-ups · 60 seconds
11. Plank shoulder taps · 60 seconds
12. Plank up-downs · 1.3 minutes
13. W supermans · 60 seconds
14. Bear squat push-ups · 60 seconds
15. Superman lat pull-downs · 1.3 minutes
16. Leg lifts · 60 seconds
17. Cross toe touches · 60 seconds
18. Full extension crunch + tuck · 60 seconds
19. Plank · 1.4 minutes