Yoga · 61 min

60-Minute Yoga Flow

A 60-minute yoga flow class plan: centering and breath, cat and cow, sun salutations A and B, a standing series on each side (crescent lunge, warrior II, reverse warrior, triangle), tree and dancer for balance, boat, then pigeon, bridge, a seated fold, happy baby, a supine twist, and an eight-minute savasana. Twenty-four timed holds and transitions, each with a short cue. Open it in Cadence and change the holds and cues to match the way you teach.

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24 steps

1. 1. Centering and Breath

   Settle in and lengthen the exhale.

   5 min

2. 2. Cat and Cow

   Move with the breath, spine first.

   3 min

3. 3. Sun Salutation A

   One breath, one movement.

   6 min

4. 4. Sun Salutation B

   Chair to warrior, back heel down.

   6 min

5. 5. Crescent Lunge, Right

   Back heel high, hips square.

   1:30

6. 6. Warrior II, Right

   Front knee over the ankle, arms long.

   1:30

7. 7. Reverse Warrior, Right

   Reach back and keep the front knee bent.

   1 min

8. 8. Triangle, Right

   Hinge at the hip, both sides of the waist long.

   1:30

9. 9. Transition

   Step to the top of the mat.

   30s

10. 10. Crescent Lunge, Left

    Back heel high, hips square.

    1:30

11. 11. Warrior II, Left

    Front knee over the ankle, arms long.

    1:30

12. 12. Reverse Warrior, Left

    Reach back and keep the front knee bent.

    1 min

13. 13. Triangle, Left

    Hinge at the hip, both sides of the waist long.

    1:30

14. 14. Transition

    Come to standing and find your feet.

    30s

15. 15. Tree Pose

    Find one still point and breathe.

    2 min

16. 16. Dancer's Pose

    Kick into the hand, lift through the chest.

    2 min

17. 17. Boat Pose

    Lift the chest, keep the spine long.

    1:30

18. 18. Pigeon, Right

    Square the hips and soften the jaw.

    3 min

19. 19. Pigeon, Left

    Square the hips and soften the jaw.

    3 min

20. 20. Bridge

    Press the feet, lift the hips.

    2 min

21. 21. Seated Forward Fold

    Lead with the chest, not the head.

    3 min

22. 22. Happy Baby

    Low back heavy, knees wide.

    1:30

23. 23. Supine Twist

    Both shoulders heavy, breathe into the ribs.

    3 min

24. 24. Savasana

    Let the floor hold you.

    8 min

How to teach it

Plan once on your iPhone or iPad, then teach from your wrist, your iPhone, or an iPad. Apple Watch shows the current move, the countdown, and what is up next, with a tap at every step change and five seconds before it. Your coaching cues appear with each move as a reminder for you. Cues are silent until you turn them on.