Today's Yoga오늘의 요가

Full body · Challenge · about 50 min · 45 poses

A ~50-minute challenge flow linking standing strength, balance, backbend, and core in a healthy order. This longer version goes deeper on lunges, twists, and closing work. The lineup shifts a little each day.

The sequence

  1. Child's Pose — 1 min 30 sec
  2. Cat and Cow — 1 min
  3. Downward-Facing Dog — 1 min 30 sec
  4. Warrior II (right) — 1 min 30 sec
  5. Warrior II (left) — 1 min 30 sec
  6. Chair — 1 min 15 sec
  7. Garland Pose — 1 min
  8. Low Lunge (right) — 1 min 15 sec
  9. Low Lunge (left) — 1 min 15 sec
  10. Lizard Pose (right) — 1 min
  11. Lizard Pose (left) — 1 min
  12. Half Split (right) — 1 min
  13. Half Split (left) — 1 min
  14. Standing Forward Fold — 30 sec
  15. Halfway Lift — 20 sec
  16. Standing Forward Fold — 30 sec
  17. Mountain Pose — 15 sec
  18. Side Lunge (right) — 1 min
  19. Side Lunge (left) — 1 min
  20. Tree Pose (right) — 1 min 15 sec
  21. Tree Pose (left) — 1 min 15 sec
  22. Plank — 45 sec
  23. Chaturanga — 5 sec
  24. Side Plank (right) — 45 sec
  25. Side Plank (left) — 45 sec
  26. Boat — 45 sec
  27. Bridge — 1 min
  28. Cobra — 1 min 30 sec
  29. Bow Pose — 1 min 15 sec
  30. Child's Pose — 45 sec
  31. Camel — 1 min 15 sec
  32. Child's Pose — 45 sec
  33. Supine Twist (right) — 1 min
  34. Supine Twist (left) — 1 min
  35. Seated Spinal Twist (right) — 45 sec
  36. Seated Spinal Twist (left) — 45 sec
  37. Head-to-Knee Pose (right) — 1 min 15 sec
  38. Head-to-Knee Pose (left) — 1 min 15 sec
  39. Bound Angle (Butterfly) — 1 min 45 sec
  40. Cow Face Pose (right arm up) — 45 sec
  41. Cow Face Pose (left arm up) — 45 sec
  42. Seated Forward Fold — 1 min
  43. Reclining Butterfly — 1 min 45 sec
  44. Savasana — 6 min
  45. Gently Waking Up — 30 sec
Start with voice guidance on Present →