✳ Yoga

A little movement. A little stillness.

A standing and floor flow. Follow the figure at your own pace.

01 / 14
MIRROR VIEW
Stick figure demonstrating Mountain pose
Breathe naturally. Move gently.
READY WHEN YOU ARE5:00

Mountain pose

Stand with feet comfortably apart. Let your arms rest at your sides and soften your shoulders.

Up next: Upward reach

About 21 seconds per pose. Take extra time for floor transitions by pressing Pause.

Your flow · 14 poses
How to practice

Use a comfortable range of motion and keep breathing naturally. Keep knees soft. A wall or sturdy chair can offer support. Use a mat for the floor poses and take your time getting down and back up. In plank or push-ups, lower your knees for support or rest whenever needed. The figure is a simple guide; adjust each movement to suit your body. Stop if a movement hurts or you feel dizzy.

The session and voice pause when you switch tabs or minimize the browser. Press Resume when you return. Voice uses your browser’s speech service; availability depends on your browser and device.

Journal

What did you notice during Yoga?

Yoga

Follow the stick figure through 14 standing and floor poses, including downward dog, plank, push-ups, and corpse pose. The default session lasts 5 minutes. Choose your duration and voice in Options.

Use a comfortable range of motion. A wall or sturdy chair can offer support. Use a mat for floor poses and pause for extra time getting down or up. Lower your knees for plank or push-ups as needed. Stop if movement hurts or you feel dizzy.

Opening a panel or leaving this tab pauses movement, timing, and speech. Close the panel and press Resume when ready.

Privacy policy

This module has no account, advertising, or analytics. Journal entries stay in this browser on this website and are shared with the other activities. You can copy or delete them in Journal. Browser speech may use an online service; journal text is never spoken.

Options

Session length applies after Reset or to your next session. Voice can be changed while paused.

Activities

A short change of pace for body and mind.

Try a minute. Continue if you like. Choose any activity; there is no need to complete them all.

1. Tai ChiGentle movement with sitting or standing postures.2. BreathExplore different directions of attention with your breath.3. WalkingA change of pace through walking and simple prompts.4. YogaStretch and move through standing and floor poses.Current activity5. GroundingSettle with a simple focus on breathing out.6. Zen MeditationSit quietly and gently return to the present.
More Activities
7. Posture PlayRecognize the postures at your own pace.8. Mantras, Affirmations, and PrayersListen and reflect on words from many traditions.9. One Small ChangeChoose one focus and try a small experiment.10. A1B2 MeditationA playful attention exercise with letters and numbers.11. Equation MeditationWatch shapes emerge and listen; nothing to solve.