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Wellness2,900+ active practitioners
Yoga
Flexibility, inner strength and serenity — on and off the mat.
Flexibility, inner strength and mindfulness — from beginner flows to advanced yoga for a balanced body and mind.
+2,000 practitioners
40+ sequences
20-60 min / session
Videos & Tutorials
Learn from the best
Technical tutorials, guided sessions and expert tips — click to play a video.
Beginner
Beginner yoga — 30 min flow
A complete yoga sequence for beginners — fundamental poses, alignment and breathing guided step by step.
Intermediate
Vinyasa flow 45 min
An intermediate vinyasa flow — breath-movement link, hip opening and core strengthening.
All levels
Morning yoga — Gentle wake-up
A 20-minute morning sequence to wake the body, activate energy and prepare for the day.
All levels
Yin Yoga — Deep opening
A 40-minute yin yoga focused on the hips and lower back — poses held long for the fascia and ligaments.
Advanced
Power yoga — Advanced level
An advanced yoga sequence with inversions, hand balances and demanding strength poses.
Beginner
Evening yoga — Relax & sleep
A 30-minute restorative yoga to decompress, release the tension of the day and promote deep sleep.
Expert Guide
Everything you need to know
Technique & Alignment
- Body alignment: ears, shoulders, hips and ankles in the same axis in standing poses
- Ujjayi breathing — slow breath through the nose, throat slightly contracted, synced with each movement
- Engage the abdominal bandha (uddiyana) to protect the lower back in flexions and extensions
- Postural progression: never force a pose — use blocks and straps to adapt the range
- Hold each pose for 5 to 10 breaths — holding over time is more beneficial than depth
Recommended gear
- A non-slip mat 4–6 mm (TPE or natural rubber) — essential for stability and joint comfort
- Two yoga blocks (cork or foam) to adapt poses to your current flexibility
- A yoga strap for forward bends and hip-opening poses
- A cylindrical bolster for restorative yoga and passive recovery poses
- Fitted, breathable clothing (no baggy clothes that hide your alignment)
Nutrition & Hydration
- Practice fasted or at least 2h after a meal — a full stomach hinders twists and inversions
- Gentle hydration: drink 300–400 ml of water before the session, not during active poses
- Green tea or ginger-lemon infusion 30 min before practice to aid digestion
- Post-session: a light meal rich in plant protein (lentils, quinoa, tofu) for recovery
- Avoid refined sugar and alcohol on intensive practice days — they amplify inflammation
Recovery & Well-being
- Savasana is mandatory 5–10 min at the end of each session — that's when the body integrates the work
- Yoga nidra (sleep yoga) 20 min replaces 1h of conventional sleep according to studies
- Self-massage the feet and calves with a tennis ball after standing sessions
- A warm shower post-practice to release deep muscle tension
- A practice journal: note how you feel after each session to track your subtle progress
Expert tips
The pros' secrets
The breath is king
If you lose control of your breath, you've gone past your limit. The breath guides the pose — never the other way around.
Consistency > Duration
20 minutes every day transform the body in 4 weeks. One hour once a week produces little lasting change.
Yoga = brain training
MRI studies show that 8 weeks of regular practice increase the volume of the prefrontal cortex, reducing anxiety by 40%.
Alternate yin and yang
Alternate dynamic yoga (vinyasa, ashtanga) and passive yoga (yin, restorative) during the week to balance strengthening and recovery.
Key exercises
Master the fundamentals
The essential exercises to know — technique, target muscles and execution tips to progress without getting injured.
Downward dog (Adho Mukha)
Beginner5 breathsHamstrings, calves, shoulders, back
From the plank, push the hips toward the ceiling forming an inverted V. Heels toward the floor, back lengthened. A reference pose that stretches and strengthens at once.
Warrior I (Virabhadrasana I)
Beginner5–8 breaths/sideQuads, glutes, hip flexors
Front foot at 90°, back foot at 45°, front knee over the ankle. Arms raised, shoulders relaxed. Strengthens the legs and opens the chest.
Warrior II (Virabhadrasana II)
Beginner5–8 breaths/sideQuads, glutes, abductors, shoulders
Feet on one line, front knee in line with the foot. Arms horizontal, gaze over the front hand. Builds leg strength and focus.
Triangle (Trikonasana)
Intermediate5 breaths/sideHamstrings, obliques, hip flexors
Legs wide, torso tilted laterally, lower hand on the shin or floor. A twist that opens the chest. Improves lateral flexibility and balance.
Plank (Phalakasana)
Beginner3×30–60 sAbs, shoulders, glutes, full core
Body in a straight line, wrists under the shoulders. Engage the abs, glutes and legs. The yoga plank strengthens without compressing the lower back.
Crow (Bakasana)
Advanced3×5 breathsAbs, triceps, forearms, balance
Squatting, place the knees on the bent arms, tilt the torso forward and lift the feet. Deeply strengthens the core and arms. An iconic balance pose.
Child's pose (Balasana)
All levels1–3 minLower back, glutes, shoulders (stretch)
Sitting on the heels, extend the arms forward or alongside the body. Fully release the back and shoulders. A rest and recovery pose between sequences.
Bridge (Setu Bandha)
Beginner3×10 breathsGlutes, hamstrings, spine
Lying on your back, knees bent, push the hips toward the ceiling. Press the feet into the floor. Opens the chest, strengthens the glutes and stretches the spine.
Seated twist (Ardha Matsyendrasana)
Intermediate5 breaths/sideObliques, paraspinal muscles, hip
Sitting on the floor, one foot placed outside the opposite knee, twist the torso. Detoxifies the abdominal organs and improves thoracic mobility.
Tree pose (Vrksasana)
Beginner5 breaths/sideAnkle stabilizers, glutes
Standing on one leg, the other foot placed on the shin or thigh. Hands in prayer or arms raised. Builds proprioception and mental focus.
8-week program
Week 1–2
Foundations — Basic poses
Beginner flow 30 min
Sun salutation A × 5, Warriors I & II, downward dog, child's pose
Yin yoga 40 min
Butterfly, half-frog, reclined twist — poses held 3–5 min each
Morning yoga 20 min
Wake-up sequence: cat-cow, downward dog, low lunges, bridge
Week 3–4
Strengthening & Balance
Vinyasa flow 45 min
Sun salutation B, Warrior III, triangle, side plank, chaturanga
Core yoga 30 min
Plank, boat, half-boat, side plank, boat crunches — deep strengthening
Restorative yoga 40 min
Poses supported by bolster/blocks — release the hips and lower back
Seated meditation 15 min
Pranayama (5/5 heart coherence) + body scan — mental grounding
Week 5–6
Inversions & Deepening
Advanced yoga — inversions 50 min
Shoulderstand prep, half-headstand against the wall, crow, shoulder opening on the floor
Partial Ashtanga primary series 60 min
Standing + seated through navasana — dynamic, rigorous practice
Yin & restorative 45 min
Long passive yin poses to balance the intensity of the vinyasa
Week 7–8
Integration & Autonomy
Self-led practice 45 min
Create your own sequence with the poses learned — cultivate your intuitive sense of movement
Key-pose workshop
Focus on an advanced pose of your choice: hip opening, inversion or arm balance
Yoga nidra 30 min
Deep guided relaxation — full integration of the 8-week cycle
Flexibility & strength check
Forward-bend test, single-leg balance, max chaturanga — measure progress
* Program personalized by the Xenotif® AI based on your profile, level and goals.
Frequently asked questions
All about Yoga
No — stiffness is precisely the reason to start yoga, not an obstacle. Every pose is adaptable with props (blocks, strap). Flexibility will come with practice.
