60-Minute Beginner Vinyasa Flow

Sit on your heels with knees wide and big toes touching. Fold forward, walking hands to the top of the mat and resting your forehead down. Breathe deeply.

From a comfortable seated or tabletop position, gently drop your right ear toward your right shoulder, then roll your chin to your chest and over to the left in a slow circle. Pause wherever you feel tension and breathe.

Sit cross-legged. Plant your left hand on the mat beside your hip. Inhale your right arm up, then arc it to the left, creating a long lateral stretch through your right side body. Keep your chest open.

Start in a neutral tabletop. Inhale, drop your belly and lift your gaze (Cow). Exhale, round your spine, tucking your chin to your chest (Cat). Repeat.

From tabletop, inhale and simultaneously extend your right arm forward and your left leg back, keeping both parallel to the floor. Hold, then exhale to bring them back in. Repeat on the opposite side.

Press through your hands, lift your knees, and send your hips up and back. Form an inverted V-shape. Keep your neck relaxed and spine long.

Inhale and lift your torso halfway up, lengthening your spine and pressing your head forward. Keep a flat back. Hands can rest on your shins or thighs.

Let your upper body hang heavy over your legs. Keep a micro-bend in your knees to protect your lower back and hamstrings. Relax your head and neck.

Flow through 11 postures linking breath to movement: Mountain Pose, Upward Salute, Forward Fold, Halfway Lift, Chaturanga, Upward Dog, Downward Dog.

Step your front foot forward, spin your back heel down to 45 degrees. Reach your arms overhead, palms facing each other. Keep your front knee bent at 90 degrees.

Open your hips and torso to the side. Extend your arms parallel to the floor, reaching out through your fingertips. Gaze over your front middle finger.

Bring your front elbow to your thigh. Reach your opposite arm up and over, creating a long line from your outer heel to your fingertips. Twist your chest upward.

From Warrior II, flip your front palm up and sweep your arm back overhead, arching gently through your side body. Your back hand glides down the back leg. Gaze up toward the raised fingertips.

Stand tall on your left leg. Place the sole of your right foot on your ankle, calf, or inner thigh. Avoid the knee. Bring your palms together at your chest.

Shift your weight to your right foot. Lean your torso forward as you lift your left leg straight back, parallel to the ground. Reach arms forward or alongside your body.

Sit tall with legs extended straight in front of you. Flex your feet. Inhale your arms high, then exhale to fold forward from your hips, holding feet or shins.

From seated, bend your left knee and place the sole of your left foot against your inner right thigh. Inhale to lengthen your spine, then exhale and fold forward over your extended right leg, holding your foot, ankle, or shin.

Lie on your back, draw your knees to your chest. Lower both knees over to the left side while turning your head and chest to the right. Extend your right arm.

Extend your legs and arms wide. Close your eyes, let go of any controlled breathing, and allow your entire body to become completely heavy and relaxed.