Beginners’ 5-Minute Back-to-Basics Yoga Flow

Whether you’re dealing with tight and painful muscles or simply need a good stretch, this yoga routine from Sweat app teacher Phylicia Bonanno has you covered. Bonanno practices vinyasa yoga, a kind of yoga that consists of a dynamic sequence of postures and movements connected together by deliberate breaths.

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Don’t be concerned if you’re new to yoga. “This flow is perfect for beginners or if you’re just looking to strengthen your foundation,” Bonanno explains. Bonanno will lead you through positions that are essential to many yoga sequences, such as Cat-Cow, Downward-Facing Dog, Upward-Facing Dog, Warrior 1 and 2, and Mountain pose, in this exercise.

To begin, get a yoga mat. You’ll start in a comfortable sitting position, and Bonanno will lead you through a few full breaths to help you center yourself and prepare for the flow.

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