Yoga Quick Start Flow Program

This is a simple yoga flow workout program you can import into Re:Do as a Starter Program. It covers 10 foundational poses and three difficulty workouts so you can repeat the same foundations and progress through time and intensity. For the full directory, see Quick Start Workout Programs.

At a glance

If you are searching for a yoga flow program you can repeat without overthinking, this pack keeps the shapes consistent and progresses mostly through time, density, and control.

• Equipment: optional yoga mat
• Style: foundational poses with a repeatable flow
• Workouts: Yoga - Easy / Hard / Extreme
• Exercises: 10 foundational poses (listed below)
• Best for: beginners and anyone who wants a stable baseline flow

How to install (import) in Re:Do

In the app, go to: Routines → Programs → Starter Program → Import.

• Open Routines
• Open Programs
• Tap Starter Program
• Choose Yoga
• Tap Import

Workouts in this starter program

• Yoga - Easy — shorter holds and a calmer pace.
• Yoga - Hard — more time in positions and a stronger flow.
• Yoga - Extreme — same foundation, pushed with longer holds and denser work.

If you are returning after time off, start with Easy and treat the first weeks as skill practice: control, breath, and consistent range.

Exercises (poses) and how to vary them

Mountain Pose
Stand tall with feet grounded, shoulders relaxed, breathe slowly and evenly.
Variations: hands overhead (harder), eyes closed balance (harder), shorter stance (easier stability).

Forward Fold
Hinge at hips and fold over legs; soften knees as needed, relax neck and shoulders.
Variations: bent-knee “ragdoll” (easier), half lift between reps (flow), longer relaxed holds (harder tolerance).

Downward Dog
Hands and feet grounded, hips up and back, lengthen spine, pedal heels gently.
Variations: bend knees (easier), dolphin pose (harder shoulders), longer holds (harder).

Plank Pose
Hands under shoulders, body straight, core engaged; avoid sagging hips.
Variations: knees-down plank (easier), forearm plank (swap), slow shoulder taps (harder).

Low Lunge (Each Side)
Step one foot forward, lower back knee, lift chest; switch sides after holding.
Variations: hands on blocks (easier), add a twist (harder), add a quad stretch (harder).

Warrior II
Feet wide, front knee bent, arms long, gaze over front hand; keep torso upright.
Variations: shorten stance (easier), deepen bend and hold longer (harder), reverse warrior (flow).

Triangle Pose
Straighten front leg, reach forward then down; open chest and stack shoulders.
Variations: use a block (easier), extend top arm and hold (harder), progress toward half moon (harder balance).

Bridge Pose
Lie on back, feet near hips, lift hips up, keep knees tracking forward, breathe.
Variations: supported bridge on a block (easier), longer holds (harder), progress toward wheel pose (advanced).

Seated Twist
Sit tall, rotate gently from ribs, keep spine long, breathe into the twist.
Variations: lighter twist (easier), longer holds (harder), add a bind only if comfortable (harder).

Child's Pose
Kneel and fold forward, rest forehead down, breathe slowly to relax and recover.
Variations: wide-knee child’s pose (more space), thread-the-needle shoulder stretch (swap), longer recovery holds.

Progression (when it gets too easy)

• Increase time: add 10–30 seconds to holds before making shapes “deeper.”
• Increase density: keep holds the same but reduce rest between poses.
• Increase control: slower transitions, more stable breath, cleaner alignment.
• Level up difficulty: Easy → Hard → Extreme as your base flow gets comfortable.

If anything feels sharp or painful, reduce range and focus on breath and control. Yoga progression works best when it stays sustainable.

FAQ

Is this a beginner yoga flow?
It is built around foundational poses, so it works well for beginners. Start on Easy and shorten holds if needed.

Do I need a yoga mat?
A mat helps, but any non-slip surface works. You can also use a folded towel for comfort.

How many days per week should I do this program?
2–5 days/week depending on your goals. Many people do short yoga sessions more often because recovery is easy.

Where do I import it in the app?
Use Routines → Programs → Starter Program → Import.

Can I modify poses after importing?
Yes. Import, then edit the routine like any other Re:Do workout. Treat the pack as a starting point, not a rigid script.

What if I want to schedule these sessions?
See Workout scheduling guide.

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