What is a sun salutation?

Surya Namaskar is a flowing sequence linked to the breath — mountain, forward fold, halfway lift, plank, chaturanga, cobra and downward dog, then back to standing. The Sun Salutation A routine guides it, repeating to fill your chosen length.

Do I need to be flexible to start yoga?

No — flexibility is a result of yoga, not a requirement. Bend your knees freely and work within your range. The Yoga for beginners flow teaches the essential poses slowly, with no experience needed.

Is yoga before bed good for sleep?

Gentle, slow yoga with long exhales lowers arousal and helps you wind down. The Bedtime yoga flow is built for exactly that, and pairs well with 4-7-8 breathing.

How long should I do yoga?

Whatever fits — even 10 minutes helps. These flows run from about 5 to 15 minutes, and the sun salutations repeat to fill the length you pick.

Workouts & Recovery · Recovery

Yoga & sun salutations

Free, guided yoga flows you follow on the mat — each pose named, form-cued, held for the right count, with the next pose previewed before you get there, so you never stop to check the screen mid-downward-dog. It owns the moment you want to move and stretch but don't want to think: stiff first thing, winding down at night, or brand new to yoga. No equipment, any length, low intensity by default.

Want a quick win? Press start on the right — or browse the full library below.

The session library

Every flow opens a guided session, ready to start. New to yoga? Begin with Yoga for beginners. Want the classic flow? Press start on Sun Salutation A. Stiff this morning, or winding down for bed? There's a flow for each — and every pose runs both sides for you.

Recovery

Unwind, release tension, and reset

One breath per pose

Yoga lives on the breath — the rhythm of one breath per movement is what turns a set of poses into a flow. These sessions name each pose and preview the next so you can keep your eyes soft and move with your breathing rather than the clock. For a dedicated breath metronome, the coherent breathing trainer pairs naturally with any flow.

Gentle is the front door: bend your knees in the folds, drop your knees for chaturanga, and rest your hand on your shin in triangle whenever you need to. Yoga is generally safe but isn't medical advice — ease out of any pose that pinches, and check with a clinician first if you're pregnant or managing a back, neck, joint or blood-pressure condition.

Frequently asked questions

What is a sun salutation?: Surya Namaskar is a flowing sequence linked to the breath — mountain, forward fold, halfway lift, plank, chaturanga, cobra and downward dog, then back to standing. The Sun Salutation A routine guides it, repeating to fill your chosen length.
Do I need to be flexible to start yoga?: No — flexibility is a result of yoga, not a requirement. Bend your knees freely and work within your range. The Yoga for beginners flow teaches the essential poses slowly, with no experience needed.
Is yoga before bed good for sleep?: Gentle, slow yoga with long exhales lowers arousal and helps you wind down. The Bedtime yoga flow is built for exactly that, and pairs well with 4-7-8 breathing.
How long should I do yoga?: Whatever fits — even 10 minutes helps. These flows run from about 5 to 15 minutes, and the sun salutations repeat to fill the length you pick.

Related calculators

Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.