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Online Vinyasa Yoga Class Sequence

By YogaNo Comments

This is a great online vinyasa yoga class sequence to build strength towards handstand. This class can be utilized as a 45-minute flow, incorporating Chaturanga to Upward Facing Dog, back to Downward Facing Dog as the vinyasa piece and can be placed in between sides.

The warm-up for this class, known as “Puttering” by YogaRenew standards, focuses on finding length and straightening the arms and legs. You can find similar classes to this one on the YogaRenew app!

Happy practicing!

Puttering/Warm-Up:

  • Balancing Table (Bird Dog)
  • Cat/Cow
  • Child’s Pose
  • Crescent Lunge
  • Wide Legged Forward Fold
  • High Lunge

Sun Salutations:

  • 3-4 Rounds
  • Add Straight Leg Spring Forward
  • Add Chair

Standing Poses:

  • Warrior Two
  • Star Pose
  • Peaceful Warrior
  • Extended Side Angle
  • Half Moon
  • Side Plank

Peak Pose: Handstand or L-Shape Handstand at the Wall

  • Practice Kicking Up at the Wall
  • Practice L-Shape Press Ups

Wind Down:

  • Supine Twist
  • Savasana
November 18, 2025
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3 different images of yogis practicing yoga online & in a yoga studio

Yoga in 2025: Trends, Benefits & The Future of Practice

By YogaNo Comments

Yoga continues to evolve — yet its essence remains timeless. In 2025, yoga is more accessible, diverse, science-supported, and technologically enhanced than ever before.

Whether you’re new to yoga or deepening your practice, this guide explores what yoga looks like today — its trends, benefits, styles, and future direction.New to sequencing classes? Try our detailed guide on creating an online Vinyasa yoga class sequence.

Quick Answers for Voice Search

“What is yoga in 2025?”

Yoga in 2025 is a blend of traditional mindfulness and modern wellness science. It includes physical postures (yoga asana), breathwork, meditation, and technology-enhanced tools such as AI-guided classes and wearable-assisted alignment feedback.

While the physical, old-school style approach is still relevant, teachers and studios have found ways to morph technology with the physical, in-person practice, making it the best way to enhance the overall quality of life and enjoyment of physical and mental wellness.

“Is yoga still good for beginners in 2025?”

Absolutely. You can try/start yoga at any point in your life. Yoga nowadays is even more beginner-friendly with things like adaptive classes, chair yoga, slow-flow styles of vinyasa yoga, and beginner-focused online classes and series.

We’ve even developed an Online Beginner Series on the YogaRenew app!

“What type of yoga is best for stress?”

It’s up to the practitioner. Many people have caught on to the trend of yin yoga where postures are held for longer periods of time, making it a very relaxing practice. Some yin yoga teachers have even added a sound meditation to the end of the practice during Savasana, which makes it extra relaxing.

Restorative yoga has also been a favorite stress-relieving style of yoga. Restorative yoga has gained popularity in 2025 and is often coupled with acupuncture to enhance the restorative aspect of the practice. Since postures are supported mostly by props and are done lying down, it makes it a perfect companion to the energy alignment and relaxation of acupuncture.

The Benefits of Yoga in 2025

Physical Benefits

  • Improved flexibility and mobility
  • Stronger, more stable joints
  • Better posture and alignment
  • Increased muscular strength
  • Enhanced cardiovascular health

Mental & Emotional Benefits

  • Reduced anxiety and stress
  • Greater mental clarity
  • Better emotional regulation
  • Lower burnout levels

Holistic Lifestyle Benefits

  • Improved sleep quality
  • Enhanced mind-body awareness
  • Sustainable healthy habits
  • A sense of community and belonging

Learn more about building grounding practices in our Beginner’s Yoga Guide.

Popular Yoga Styles in 2025

These are the styles people practice most this year:

  • Vinyasa Yoga – fluid, breath-connected movement
  • Hatha Yoga – slower foundational practice
  • Yin Yoga – deep tissue release and long holds
  • Power Yoga – strength-driven and athletic
  • Restorative Yoga – prop-supported relaxation
  • Kundalini Yoga – breathwork, Kriyas, and mantra
  • Hot Yoga – warm rooms promoting circulation

How to Start Practicing Yoga in 2025

1. Start with beginner-friendly classes

Look for Hatha, gentle Vinyasa or slow-flow classes to build a strong foundation.

2. Use both online and in-person options

Online classes offer convenience; in-person offers alignment support and community.

3. Practice 10-15 minutes a day

Consistency matters more than intensity.

4. Prioritize breath awareness

The breath is the anchor of every yoga practice.

5. Use props without hesitation

Blocks, straps, chairs, blankets and cushions make poses safer and more accessible.

6. Try multiple styles

Your perfect style may change over time — explore until you find your rhythm.

The Future of Yoga: Mindful, Inclusive & Tech-Supported

Yoga in 2025 proves that an ancient practice can evolve with modern life while maintaining its traditional heart. Whether you practice in-studio, outdoors, or via AI-supported home sessions, yoga continues to promote balance, strength, emotional clarity and overall wellbeing.

The future of yoga is inclusive, mindful, accessible — and open to everyone.

 

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November 17, 2025
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A Class Sequence to Improve Flexibility (Yin Yoga)

By YogaNo Comments

Pose by Pose Guide

1. Arrival & Breath

(5 minutes)

How to: Begin seated or lying on your back with support under your head if needed. Close your eyes. Take 5-10 deep breaths. Let your shoulders soften, your belly soften. Set an intention for the practice—perhaps “ease,” “space,” or “openness.”

2. Butterfly Pose / Seated Wide-Leg

(3–5 minutes)

How to: Come to a comfortable seated position. Bring the soles of the feet together and let your knees fall to the sides (or widen your legs). Use a bolster or blanket under your hips if you feel tension. Lean forward slightly or stay upright—whatever your body needs. Feel the stretch in inner thighs and hips.

Benefit: Targets groin/inner thighs, releases hip mobility, invites surrender.

3. Dragon Pose Variation (short-lunge)

(4–6 minutes each side)

How to: From all fours, step your right foot between the hands. Let your back knee rest on the mat (pad if needed). Slowly walk your hands forward and lower your hips, keeping the right foot forward and the left leg long behind. Use blocks under your hands if helpful. Stay here, then switch sides.

Benefit: Deep hip flexor & quad stretch, opens front hip line and psoas—key for flexibility and release.

4. Sphinx or Seal (Backbend)

(3–5 minutes)

How to: Lie on your belly, bring your elbows beneath your shoulders, forearms parallel, lift gently into a sphinx. If your spine allows, you may slide into seal by straightening arms. Let your chest softly open, gaze forward or down.

Benefit: Opens the front body, encourages spine extension and elasticity—not just bending but creating space and flexibility in the spine.

5. Caterpillar (Seated Forward Fold)

(4–6 minutes)

How to: Sit with legs extended in front of you. Use a strap if your hamstrings are tight. Exhale to fold forward—hinging from hips, allowing head and arms to relax and gravity to guide you. Stay here, breathe deeply.

Benefit: Deep hamstring and spine stretch; forward folds also activate the parasympathetic system (rest & digest)—this combination fosters flexibility and relaxation.

6. Reclined Twist (or Supine Spinal Twist)

(3–5 minutes each side)

How to: Lie on your back. Draw knees into chest, then let them fall to the right, arms out wide in a “T” shape, gaze left (or stay neutral). Stay here, then switch sides.

Benefit: Gentle spinal rotation, releases lower back and glutes, helps integrate the flexibility you’ve built through the hips and hamstrings.

7. Legs Up The Wall (Viparita Karani) or Savasana

(5–10 minutes)

How to: End your practice by lying on your back with legs up a wall (if available) or simply lying flat in Savasana with arms by your sides. Close your eyes and settle into stillness. Let gravity complete the work, let your nervous system embody the new length and openness.

Benefit: Circulatory support, core nervous system calm, assimilation of practice effects.

November 11, 2025
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How to Become a Yoga Instructor (The Ultimate Guide + FREE PDF)

By Yoga Teachers

I’m always surprised at how many people enroll in one of our yoga teacher training programs because they were unsatisfied with another course they started or completed elsewhere.  If you’re looking to become a yoga instructor, do yourself a favor and take a look through this guide first. 

Whether you’re looking to teach online yoga classes, in a studio, gym, corporate environment or anywhere else – everything is covered. I promise it will help clear up anything you might be confused about and will save you a ton of headaches so you’ll know exactly how to become a yoga instructor with minimal stress.  If you still have any questions by the end of this guide (and we doubt you will) you can reach out to us directly and we’ll get them answered for you. Clear and simple.

The secret on how to become a yoga instructor

There’s a TON of noise out there about becoming a yoga instructor and sometimes it seems like each piece of information conflicts with the rest. It might be poor information, or it might be poor communication but it sure seems like there’s a drought of clarity sometimes. For example, did you know that you actually DON’T need a certification to teach yoga? Probably not, but we’ll explain more on that later. We figured it was time to finally put together a guide on everything you need to know about becoming a yoga teacher. Let’s dive in!

Table of Contents:

  1. What are the requirements?
  2. What do studios look for?
  3. What is Yoga Alliance?
  4. How many hours are needed for accreditation?
  5. Can I become certified online?
  6. What should I look for in an online training?
  7. How long is a Yoga Teacher Training?
  8. Will my certification expire?
  9. Do I need insurance?
  10. What’s the cost of a YTT?

What are the requirements to teach yoga?

In the U.S. and most western countries, there is no ‘accreditation’ or governing body that you need to register with to teach yoga. This also means that you don’t need a specific certification to roll out a mat and lead a class, but don’t roll out that mat just yet.

There’s A LOT of reasons why you don’t see yoga teachers all over town without any training. First of all, most places won’t let you teach without a certificate. You’ll also need insurance for most studios. Even if you teach online or in a park, you are putting yourself in danger without insurance.

Students also want to know that their teacher has been trained properly. A yoga teacher training is more than simply learning a few postures. You learn important aspects of safety, anatomy, business and other areas important for any yoga instructor to have. Without proper training, trying to lead yoga classes isn’t just dangerous for you but it’s dangerous for the students as well.

What will a yoga studio look for in a yoga instructor?

Since the government doesn’t set the requirements for a yoga teacher, it’s really up to a studio to set those requirements. While each studio will have their own hiring criteria, generally speaking, they will want their students to have completed at least a 200 hour yoga teacher training. More frequently, studios are also looking for teachers with a 500 hour certificate.

One helpful tip is that studios will often run their own teacher training programs and look to hire students from within those programs. If there’s a specific studio you’d like to work with, stay late after class one day and ask them what they look for in their teachers. Oftentimes, you’ll hear a studio mention Yoga Alliance – but what is Yoga Alliance?

What is Yoga Alliance?

Yoga Alliance is a registration body for yoga schools and yoga teachers. There are a number of other registration bodies all over the world, but Yoga Alliance is the largest and most common.

As mentioned on their site, Yoga Alliance does not certify schools and they are not an accreditation body like you’d see with universities or in other industries. While they don’t actually certify the schools, they do sort of behave like an accreditation body in some ways. In order to register with Yoga Alliance, you’ll need to attend a training by a school registered with Yoga Alliance and the training will need to be conducted by teachers who are registered with Yoga Alliance.

The way a training will work is that Yoga Alliance has a set of standards that each school needs to follow, and each school will submit their curriculum to Yoga Alliance in order to have their training approved. For example, they will ask for a certain number of hours to be completed for anatomy, practice, or technique, etc. Yoga Alliance has a few different types of registration credentials which are aligned with the way training is typically conducted and you can read more about becoming a yoga instructor on their website.

Yoga Alliance requires a certain level of synchronous learning during a training program. For online courses, this means you’ll need to have a certain number of hours logged over live calls. A 200 hour course will require 30 hours of live calls, so if you are in an online course from a school that only has 1 live call/week you would need to stay in the course for at least 30 weeks to complete your Yoga Alliance requirements.

If Yoga Alliance is important to you, you’ll want to find a school with a lot of calls at times you’re available to attend them.

Learn more about Yoga Alliance:        yoga alliance 2025 new logo

What is the difference between a 200, 300 and 500 hour yoga teacher training?

I’ve seen many people get confused with these trainings, so let’s clarify quickly: A 200 hour yoga teacher training needs to be completed before anything else. Many people think you can start with either a 200 hour training, or a 300 hour training, but a 300 hour yoga teacher training should only be completed AFTER a 200 hour yoga teacher training has been completed. A 500 hour certification is a combination of a 200 and 300 hour yoga teacher training.

Typically, students will finish a 200 hour course before anything else. The 200 hour program might be focused on a specific area such as Vinyasa, or Hatha yoga or it might be a multi-style yoga teacher training course. If the school is registered with Yoga Alliance, it doesn’t really matter whether there is a specific area of focus for the training. Yoga Alliance will only recognize a ‘200 hour’ training (they won’t differentiate between a Vinyasa training and a Hatha training). Let’s take a look at the credentials that Yoga Alliance uses because those draw up a lot of questions as well.

What’s a RYT 200, RYT 500? (or E-RYT 200, E-RYT 500)

RYT = Registered Yoga Teacher

It is a credential specific to Yoga Alliance and in order to list yourself as a RYT-200 you’ll need to complete a 200 hour yoga teacher training that’s been registered with Yoga Alliance. If somebody is an RYT-500, that means they’ve completed a 500 hour program. Or it could mean that they’ve completed a 200 hour course, and then afterwards they completed a 300 hour course. 200 + 300 = 500!

E-RYT is a newer credential by Yoga Alliance

There is an E-RYT 200 and E-RYT 500 and you become eligible for E-RYT 2 years after completing a training. In addition to completing a training, you will also need to complete 1,000 hours of teaching with a RYS-200 registration. Outside of RYT, you also might see the designation CYT. What does CYT mean? Funny you should ask…

What’s the difference between RYT and CYT?

RYT stands for Registered Yoga Teacher and is specific to Yoga Alliance, while CYT stands for ‘Certified Yoga Teacher’ and is a general designation. If somebody is listed as a CYT-200 then it would mean they have completed a 200 hr yoga teacher training, but they aren’t necessarily listed in Yoga Alliance’s directory.

In short, RYT and CYT are similar except that RYT is for people specifically registered in Yoga Alliance’s directory.

Are there any requirements or qualifications I need to complete before I enroll in a yoga teacher training?

No. A yoga teacher training is where you’ll gain a certification, so there aren’t really any qualifications that you’ll need to complete before enrolling. Students will typically come with quite a bit of experience though. A 200 hour training is not a walk in the park, so it’s good to have a sense of what you love about yoga and what you’re looking for out of a training before you commit to one. That will be helpful for you to determine which course is the best for you.

A lot of times, teacher trainings are broken out by the specific amount of hours it takes to complete the course, or they’re focused on a specific genre, or type of yoga. Here are some examples of teacher trainings and they all are completely separate (you don’t need to complete one before advancing to the others except for the 300 + 500 Hour (it is recommended you start with your 200 and the 300 + 500 build upon that).

Can I complete a yoga teacher training online?

Girl researching how to become a yoga instructor on a laptop, sitting on a yoga mat

The first step towards becoming a yoga instructor through an online program is doing your research!

Yes, you can! Even before COVID-19, schools like YogaRenew had conducted yoga teacher trainings online.

200 hours engaged in a training is a large commitment. Most people can’t realistically complete such an extensive and long course unless it’s self-paced and online. This allows students to work at their own pace in between work, children, and other responsibilities.

Many people also live in remote locations, making attending an in-person training difficult. They also may be in an area where yoga isn’t as popular, so there are no “in-person” studios. Online training has solved both of these problems, making it more accessible than ever. Having the ability to access a yoga training from wherever, whenever is a subtle luxury that accompanies online yoga teacher trainings.

What’s the difference between an in-person yoga teacher training and an online yoga teacher training?

There’s going to be quite a few differences between attending a training in-person and online. Each will have pros and cons also. Every studio will have their own format and structure but we can provide some general insight based on the format of online vs in-person training.

An online training will typically provide much more flexibility because you will often have recorded material that you can review at your convenience in addition to any live or in-person sessions. Sometimes, you’ll even have lifetime access to all the recorded material. Many schools will have a limit on how long their students can access the content, so double check with the school first.

An in-person training is going to have a much different interaction than an online course, however. You can imagine that the way you’d interact with somebody in person is going to be different than the way you’d interact with them online. The same applies for a yoga teacher training. Both an online training and an in-person training should have live interaction with the trainers so that you can gain feedback from the instructors and ask questions through-out the course. If a training does not offer interactive elements and feedback from the instructors, it’s a red flag.

Online and in-person trainings can have a social element, but, as we’ve discussed, each is handled a little differently. Online trainings might have social elements during live sessions as well as through online groups, study buddies, and social media. In-person trainings will not typically offer online groups, or social media interaction since all of the interaction is handled on-site. It can certainly be helpful to have the online resources so that you can come back to them after completing your training, (again, double check whether the studio provides lifetime access to the material).

7 things to look for in an online yoga teacher training

There is a multitude of aspects to consider when selecting which online program to sign up for. Hopefully the considerations below can help prevent some headaches for you so that you know what to look for with an online yoga teacher training.

Here are a few items you’ll want to evaluate before enrolling in an online course:

  1. A proven program: Most schools should have some feedback or testimonials from their students. This gives you a good sense of whether it’s a good program for you. If the school is registered with Yoga Alliance, students will provide a review on the YA site when they register their certificate. The yoga instructors should have years of experience teaching as well. Take a look at the background of your instructors before enrolling. Each studio will have different trainers and styles of yoga. Find a studio with instructors that align with your interests.
  2. Teacher feedback & interaction: Whether the school is online or in-person, you’ll want to join a course that has some feedback and interaction between the students and teachers.
  3. Live calls: In addition to feedback, you’ll also want the opportunity to join live calls with the instructors. Some online schools will have calls that you can attend at different times so that you have flexibility to work at your own pace but the availability of live sessions. For a 200 hr course, Yoga Alliance requires 30 hours of live calls. If a school only offers 1 or 2 calls/week it could take a very long time to complete those requirements. We offer around 30 live calls each week in our 200 hr course from experts in different areas like anatomy, philosophy, business, class management, sequencing, etc. We also have recordings that students can watch if they miss a live call as well. Some studios will have ‘office hours’ which is nice, but different from live training where you can actually ask questions on the spot as the training is being conducted.
  4. Community: One thing that’s important for me is to drive the sense of community in our training programs. Live calls definitely help with this, but our groups are where people really connect with each other. Either way, becoming a yoga instructor is an exciting journey and a big commitment. You’ll want to experience it with other people in a community setting. Find a course that offers an active community that you can stay with even after the training is completed.
  5. Accountability: With more online training programs becoming available, accountability has become more important than ever before. You need to know that you’re on the right track, and that you’re actually learning. I’ve seen students come into my studio quite confused after attending a training that didn’t have any accountability. Testing and feedback are important ways to stay accountable. Testing isn’t just about memorizing information and passing a quiz. You have to also make sure to give each student feedback on how they cue and run their classes.
  6. Resourceful information: One of the major benefits of attending an online training is that you can gain access to a TON of resources. I’d suggest finding a course that gives you lifetime access to the resources, but you also want to make sure that you have some good material that you can take with you into your training.
  7. Support: This one is obvious, but it’s a good idea to test out support with a school before enrolling. It might be as simple as sending over an email to see how quickly you get a response. Email support is really the bare minimum you’ll want to look for though. For example, we offer our live calls for students to interact in real time, and our community provides a place for students to connect locally or online. We provide a place for students to connect with each other to form ‘study groups’ as well. Feedback is provided to each individual as well. General feedback in a group setting is nice, but individualized feedback is even better.

Research the company online

A great online teacher training will be continually adding new resources into their training programs, so even if you graduated a couple years ago you might still find some helpful sequences or resources that you can bring into the classroom as an instructor.

Here’s a short video we created for when it does come time to start teaching your own classes:

For additional information, you can check out this article: What To Look for in a Yoga Teacher Training

Be sure to also check out articles that help you weigh different online yoga teacher training prices and options: Best Online Yoga Teacher Training Programs

How long is a yoga teacher training (YTT)?

Well, a 200 hour yoga teacher training should take 200 hours and a 500 hour program should take 500 hours. In-person training courses will typically have a start date and end date. Online programs will usually allow students to work at their own pace but some might have a start date and end date. Self-paced schools sometimes have an expiration date as well. Students enrolled in our courses have lifetime access to all of the material, and we don’t charge anything if it takes a little bit longer for somebody to finish a course. Some students might take 40 days and others might take 400 days to go through a 200 hour program online. It really depends on how much availability you have and how quickly you’re able to work through the material.

Does a yoga teacher training certificate expire?

A yoga teacher training certificate will not typically expire. While we can’t speak for every school out there, it’s rare to see certificates that expire. Once you complete a 200 hour course, you have a 200 hour certificate. It is like a college degree – you’ve earned it and it is yours to keep.

Once you complete a 500 hour course, you have a 500 hour certificate. While your certificate probably won’t expire, there are options for continuing education. Yoga Alliance and certain registration bodies have some continuing education requirements to encourage ongoing learning. They’ll ask you to take continuing ed classes to stay registered with them but you don’t technically need to register with Yoga Alliance in order to teach. Most studios will be okay with hiring you if you’ve already completed a 200 or 500 hour training.

Do I need insurance to teach yoga?

beYogi insurance logo

beYogi is the most well-known yoga insurance program

Yes, insurance is critical for any yoga instructor. First of all, you’ll need insurance to teach at any physical location. At a yoga studio, the teacher will be the one who purchases the insurance. A yoga studio will have their own insurance, but typically they’ll require teachers to bring their own insurance as well. This puts responsibility on the teacher to ensure that the class is conducted in a safe manner. Even if you want to rent your own room, the building will typically ask to see some insurance in order to use the space. This is to protect themselves from lawsuit and is standard.

We have a partnership with BeYogi insurance for our students to gain insurance at a discount. Studios will often have some insurance that they offer to their students or graduates that makes it easy to find a provider.

What is a yoga teacher’s compensation structure?

Yoga teachers are compensated in a number of different ways, but in a studio setting there are usually a few different ways that teachers are compensated. They might be compensated a flat rate, a flat rate plus an additional rate per student, or they might simply be paid a flat rate per student.

If you’re interested in learning more about yoga teacher compensation and how to earn money as a yoga instructor, check out our blog: How Much Do Yoga Teachers Make?

Is it possible to complete a 200 hour yoga teacher training for under $500?

Yes. Online training has enabled students to become a certified yoga instructor for decent prices and there are some incredible courses at great prices now. I’ve seen plenty of students spend thousands of dollars and attend a training they were unhappy with, so price is not always an indication of quality.

A yoga teacher training is incredibly important, so you don’t want to sacrifice quality – and you don’t need to either. Make sure that there are regular zoom or live sessions that you can attend to interact with instructors. You should be able to ask questions, get feedback, and have trainers available to interact with.

Good schools will have some reviews and testimonials on trusted sites, like TrustPilot, that you can check out before you enroll also.

In conclusion (and don’t forget your FREE guide!)

Do. Your. Research. The more you know before jumping into any yoga teacher training, the better prepared you’ll be. The yoga sphere is constantly shifting as well, so staying up-to-date with resources and information will be extremely helpful on your journey towards potentially becoming an instructor.

Download Your Guide!

 

Frequently Asked Questions

What are the steps to become a certified yoga instructor?

Start with a consistent personal yoga practice → choose a yoga style → enroll in a teacher training (like a 200-hour YTT) → complete training (anatomy, philosophy, teaching methodology) → practice teaching → register (e.g., with Yoga Alliance) or teach independently.

How much does a yoga teacher training cost?

It depends on the school and format. Online 200-hour yoga teacher trainings typically range from $300 to $3,000+, depending on inclusions (live coaching, mentorship, materials, etc.). (Note: adjust with your real pricing.)

Do I need prior yoga experience to join a 200-hour teacher training?

Not necessarily. Many programs welcome beginners who have a regular personal practice. However, some familiarity with basic yoga postures helps.

How long does it take to complete a 200-hour yoga teacher training?

It varies. Some trainings run full-time (intensive over a few weeks), others are part-time or self-paced over several months. Online courses often span 3–6 months, depending on how you schedule.

Is an online yoga teacher training as good as an in-person one?

Yes — if it’s well structured. Quality online YTTs include live sessions, video lectures, mentoring, assignments, and practice teaching. They can be equally recognized, especially if Yoga-Alliance approved.

What is Yoga Alliance, and do I need to register with them?

Yoga Alliance is a widely recognized organization that sets standards for yoga teacher training programs (e.g., 200, 500 hours). Registering as a Registered Yoga Teacher (RYT) can boost credibility, help you get studio teaching gigs, and be valued by students.

What topics are covered in a 200-hour yoga teacher training?

Common curriculum: yoga philosophy, anatomy & biomechanics, alignment & posture, teaching methodology, sequencing, adjustments, pranayama (breathwork), meditation, teaching practicum, ethics.

Can I teach yoga professionally after a 200-hour certification?

Yes. A 200-hour certificate is the most common entry-level credential for teaching yoga. After certification, you can teach in studios, gyms, community centers, online, or offer private classes.

Should I continue with more training after the 200-hour course?

Many teachers choose to deepen their knowledge via a 300-hour or 500-hour YTT, or specialize in areas like prenatal yoga, yin yoga, trauma-informed yoga, meditation, etc.

Do I need business skills to be a yoga instructor?

Yes — to run a sustainable yoga teaching practice, you should learn basic marketing, client management, pricing, insurance, and possibly how to run retreats or workshops.

November 10, 2025
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yin yoga child's pose hero image

Yin Yoga

By Yin YogaNo Comments

What is yin yoga for?

Yin yoga is a specific type of yoga rooted in Chinese medicine that focuses on holding poses for extended periods of time to access the fascia, or connective tissue, of the body. Yin yoga is designed to improve flexibility, enhance mobility, and deepen steadiness in being able to hold poses and quiet the mind.

Is yin yoga okay for beginners?

This style of yoga can be suitable for beginners if they listen to their body and incorporate props. A lot of times, the teacher will assign props at the beginning of class and can make a huge difference when utilized throughout the practice. Incorporating props helps students access the pose in a different way, oftentimes allowing them to hold the postures in the extended period of time (5-7 minutes) more comfortably.

What is the difference between yin yoga and normal yoga?

Vinyasa yoga is typically the most popular type of yoga. This type of yoga often incorporates Sun Salutations and a “flow” throughout the class. The flow is considered the transition between Downward Facing Dog to Plank Pose to Chaturanga Dandasana (or lowering all the way down) to Upward Facing Dog (or Cobra Pose). That little segment of a flow is considered a vinyasa and will be woven throughout class to create a rhythm of movement.

Yin yoga doesn’t typically include any standing poses let alone Sun Salutations. There are thoughtful transitions done throughout the class, but no structure of a “flow,” or moving through various poses in a vigorous manner. Yin tends to be more passive, as you are in a pose for longer than 3 minutes. Yin poses are typically held anywhere from 3 to 7 minutes, depending on how many the instructor wants to incorporate into a single class.

What are the four types of yoga?

The four paths of yoga are karma yoga, bhakti yoga, jnana yoga, and raja yoga. Each comes with their own respective way of practicing yoga. Karma yoga is through the practice of selfless service, realizing you are the physical manifestation of the divine work of a higher power. Bhakti yoga is through the lens of devotion, practicing through prayer, chanting, and offering of full devotion to the divine (pure love). Jnana yoga is a philosophical path of knowledge and involves the method of self-study to reach a point of realization about the true nature of reality. Lastly, raja yoga is the path of meditation (this path also includes the physical practice yoga asana) to achieve enlightenment. It is done through the eight-limbed path, which includes: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi.

What is the gentlest type of yoga?

It depends what you’re inquiring about as being gentle. There are plenty of “yoga” practices that don’t involve physical movement per se and instead focus on the stilling of the mind. These practices tend to be more meditative and help people experience the feeling of “flow” that you get from a yoga asana class without moving the body physically.

Some gentler types of yoga include, yoga nidra, restorative yoga (though physical, you aren’t moving much as most of the poses are done heavily assisted by props), sound meditations (sound baths), “slow flow” yoga classes (vinyasa classes that are far slower paced than a standard vinyasa yoga class).

Yin yoga targets the connective tissue of the body, which is why poses are held for longer and often rely on the support of props to maintain the posture.

More about yin yoga

Philosophy

  • Yin Yoga is a slow, meditative practice rooted in ancient Taoist philosophy.
  • It focuses on finding balance between yin (passive, cool, and still) and yang (active, warm, and dynamic) energies in the body.
  • The practice encourages mindfulness, acceptance, and inner stillness.
  • Instead of “doing” a pose, practitioners are invited to surrender and allow the body to open naturally.

Benefits

  • Enhances flexibility by gently stretching connective tissues (fascia, ligaments, joints).
  • Promotes relaxation and reduces stress by activating the parasympathetic nervous system.
  • Improves circulation and joint mobility.
  • Supports emotional balance by creating space for stillness and reflection.
  • Complements active yoga styles (like Vinyasa or Power Yoga) and athletic training.

Pose Duration

  • Poses are typically held for 2 to 7 minutes, sometimes longer for advanced practitioners.
  • Holding poses for extended periods allows deeper access to the body’s connective tissues.
  • The focus is on gentle sensation, not muscular effort or intensity.

Common Poses

  • Butterfly Pose (Baddha Konasana) – Opens the hips and groin.
  • Dragon Pose – Deep hip opener that stretches the quads and hip flexors.
  • Caterpillar Pose – Forward fold that releases the spine and hamstrings.
  • Sphinx or Seal Pose – Gentle backbend to open the chest and strengthen the spine.
  • Reclined Twist – Relieves tension in the back and massages internal organs.

History

  • Yin Yoga evolved in the late 1970s and 1980s, blending Taoist philosophy with traditional Chinese medicine and modern yoga.
  • It was popularized by Paulie Zink, a martial artist and Taoist yoga teacher, and later developed by Paul Grilley and Sarah Powers.
  • The practice draws inspiration from ancient Chinese concepts of Qi (energy flow) and the meridian system, similar to acupuncture.

Questions from ChatGPT:

Yin yoga focuses on balancing energy, doesn’t it?

It does! Yin yoga is exceptionally valued for its ability to target the subtle body whereas most other yoga asana practices focus on the flow and movement. Vinyasa yoga is considered a yang practice, meaning it builds head in the body typically through rhythmic movements like Sun Salutations and Chaturanga.

Yin yoga poses for relaxation and stress relief

Most yin yoga poses help reduce stress and calm the body and the mind. While the postures are held longer and can be quite challenging, the effort of finding stillness in a pose helps the body decompress and relaxes the nervous system.

Yin yoga poses that could improve my flexibility

Most yin yoga poses can help with enhancing flexibility. Although, some postures might be avoided due to anatomical restraints or personal injury. It is recommended to avoid certain poses if advised by a doctor but generally yin yoga poses help improve flexibility, mobility, and can reduce stress and inflammation.

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yin yoga poses pdf for relaxation & stress relief

Yin Yoga Poses for Relaxation and Stress Relief

By Yoga

Yin yoga is the practice of pure and complete stillness. In a yin class, poses are typically held twice or even three times as long as in a vinyasa yoga class. The idea is that when held, these poses help us stretch the connective tissues, or fascia, of the body. This is a great method for enhanced mobility and flexibility with both the joints and muscles!

In this week’s Weekly Class Theme, we’ve compiled a few popular yin yoga poses for relaxation and stress relief. They can be practiced as a sequence in a yin yoga class, or separately as needed. These poses not only target the fascia, but they allow for the mind to quiet and still, finding peace, solitude and relaxation — no matter where you are.

6 Yin Yoga Poses for Relaxation & Stress Relief

1. Sukhasana Side Stretches (Easy Seated Pose with Lateral Stretch)

Begin in a comfortable cross-legged position. Rest your hands on your knees, sit tall, and take a few deep breaths.

When you’re ready, place your right hand on the floor beside you and sweep your left arm overhead, gently leaning to the right. Feel the length along your left side body, from hip to fingertips. Breathe deeply, letting your rib cage expand and soften. Stay for 1–2 minutes, then switch sides.

Benefits: Side stretches open the intercostal muscles between your ribs, helping you breathe more deeply and releasing tension stored around the chest and shoulders.

2. Child’s Pose (Balasana)

From your seated position, shift onto your hands and knees, then bring your big toes to touch and your knees wide. Sink your hips back toward your heels and rest your forehead on the mat or a cushion.

Extend your arms forward or place them by your sides—whichever feels more restful. Stay here for 3–5 minutes, breathing slowly and fully.

Benefits: Child’s Pose calms the nervous system, eases lower back tension, and provides a sense of safety and grounding—perfect for melting away stress.

3. Puppy Pose (Uttana Shishosana)

From all fours, walk your hands forward while keeping your hips stacked above your knees. Lower your chest and forehead toward the mat, allowing your heart to melt down.

Hold for 2–3 minutes, breathing deeply into your chest and shoulders.

Benefits: Puppy Pose gently opens the heart and shoulders, areas that tend to tighten during stressful times. It’s also deeply soothing for the upper spine.

4. Seated Spinal Twist (Ardha Matsyendrasana)

Sit tall with both legs extended in front of you. Bend your right knee and cross your right foot over your left thigh. Place your right hand behind you for support and your left elbow on the outside of your right knee.

As you inhale, lengthen your spine; as you exhale, gently twist to the right. Hold for 1–2 minutes per side.

Benefits: Twists detoxify the body by stimulating the digestive organs and spine, helping release stored emotional tension and energy blockages.

5. Caterpillar Pose (Seated Forward Fold)

Sit with your legs extended in front of you. As you exhale, slowly fold forward, rounding your spine and letting your head and arms relax. Use a bolster or pillow under your chest if needed.

Stay for 3–5 minutes, allowing gravity to gently deepen the stretch.

Benefits: Forward folds are naturally calming. They activate the parasympathetic nervous system—your body’s “rest and digest” mode—helping to ease anxiety and quiet the mind.

6. Legs Up the Wall (Viparita Karani)

End your practice with this ultimate relaxation pose. Lie on your back near a wall and extend your legs up, letting your arms rest by your sides. Close your eyes and breathe deeply for 5–10 minutes.

Benefits: This gentle inversion promotes circulation, relieves tired legs, and supports your body’s natural relaxation response. It’s a simple yet powerful way to release tension and restore balance.

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The Best Yoga Apps For At Home Practice

Ranking The 20 Best Free Yoga Apps in 2025

By Online Yoga

Today's Best Free Yoga Apps For Practicing At Home

We’re pretty fortunate to have a TON of yoga apps available today. It can be a little daunting to find one that aligns with your interests, goals, experience level or tastes. Are you looking for live classes, or beginner guidance? Is there a specific style or intensity level you prefer? Music? Fitness tracking? There’s a lot of options available with different niches or target audiences, but fortunately I’ve outlined all of this and more for you below.

In This Article:

1. Yoga app vs. YouTube?
2. Ranking criteria
3. Full Ranking of the best free yoga apps
4. Reviews of the best free yoga apps
5. Common Questions/FAQ

What's the difference between a yoga app and free yoga classes on YouTube?

With so many online yoga classes available on YouTube, why should you even bother with a free yoga app? While yoga on YouTube is a quick and easy option for somebody looking to get a class in, there’s plenty of reasons why a free yoga app would be preferable. Apps have better functionality for guidance, customization, tracking, navigation and goal-setting. The functionality within yoga apps make it a lot easier to filter and browse options to find the perfect class based on your goal, experience level, duration or interest. You also don’t usually have to deal with ads and will get better music integration than you’d find with YouTube classes.

In this article, I’ll parse through this vast landscape to give you insight on what different apps offer and ultimately a full list of the best free yoga apps.

What should you look for in a yoga app?

Let’s take a look at the criteria we used to rate each app and compile our ultimate list. Each app was ranked across a set of criteria which was converted to a numerical value and ultimately scored out of 45 points.

For example, the criteria “class video quality” was ranked on a scale of 1-5, with 1 being the lowest and 5 being the highest. Apps that scored a ‘1’ for this criteria just had animations or a timed sequence of poses, while apps that scored a ‘5’ had high definition video and settings to control things like the music volume separate from the instructor’s voice.

Here is the scoring criteria used to rate the best yoga app:

  • How Many Free Classes Are Available?
  • What’s The App Store Ranking?
  • Are There Live Classes?
  • How Is The Class Video Quality?
  • Is There Goal-Oriented Content?
  • Are There Custom Filtering Options?
  • Are There Specific Programs Focused on Beginners?
  • Do Classes Have Music & Customization?
  • Is There a Library Of Yoga Pose Tutorials?
  • Are There Focused Educational Courses?
  • Does The App Have Fitness Tracking/Apple Health Or Google Fit Integration?
  • Are There Ads In The Free Version?

Let’s quickly look at this criteria in more detail and some considerations for ranking the top apps. Or you can scroll on down below to check out our full list of the 20 best free yoga memberships.

 

Free Yoga Membership App Options

What are you actually getting for free? Some yoga apps are simply free to download but require a paid membership to take classes. Others have ads with their classes or have free previews but don’t allow you to view a full class until you subscribe. Some yoga apps allow you to take 1 or two classes for free, and others have hundreds of free classes. This seems like important information, so we’ll definitely highlight what each yoga app provides for free in addition to what you get with a paid subscription.

This criteria was worth 1-3 points in our score.

 

Reviews & Ratings

One big consideration we’ll look at is social proof. What are the app’s users saying? Has the app received any notable press or accolades from reputable thought-leaders or publications?  Outside of comparing functionality and content options, this is the most direct way to measure an app’s ranking because it draws from a diverse range of opinions and experiences.

Since all of the apps reviewed had at least a 4 rating in the US app store, we looked at the decimal place to get a more meaningful calculation. For instance, a 4.9 rating was given a score of ‘9’ in the ranking calculation.

 

Does The Yoga App Have Goal-Oriented Practices Or Functionality?

Many yoga apps will design content or functionality around goals like weight loss, flexibility, or stress relief. Other apps simply provide classes without highlighting a specific outcome. If you have a particular goal in mind, this is an important consideration. For example, apps that are strictly focused on weight loss might have functionality for counting calories or tracking progress around that goal which could be helpful.

This criteria was worth 1-3 points in our score.

 

Can I Customize My Practice With This Yoga App?

Yoga has a diverse landscape of formats with different intensity levels, frameworks, and desired outcomes. It can be tough to find what you’re looking for if there’s a lot of content and you have something specific in mind. In order to easily find a class, you’ll want to be able to apply multiple filters to customize results based on your interest. For example if you only have 30 minutes and you want to find a quick Vinyasa class designed for beginners, can you do that? Or do you need to browse through a massive library to find that class.

Some of the things to consider in terms of content & customization:

  • Can I customize my practice based on experience level, styles, formats or outcomes?
  • Does this app have different instructors with unique areas of expertise, or just one instructor?
  • Can you customize the class duration based on your availability or does this app target a niche with shorter classes?
  • Is there any additional content included within the app that’s not typically found elsewhere?

This criteria was worth 1-3 points in our score.

 

Does This Yoga App Have Health & Fitness Tracking Available?

The rise of fitness tracking has been swift and pervasive. You don’t need to have a wearable fitness tracker to take advantage of this either. Apple Health and Google Fit integrate directly with a lot of apps and offer some cool functionality without needing a wearable device. Even if you’re just starting out and don’t plan on using this functionality today, it’s nice to know where it’s available in case you adopt it down the road as your practice gains momentum.

This criteria was worth 1-3 points in our score.

 

Does This App Have Live Online Yoga Classes?

I know a lot of people that find it easier to commit to an online practice when there are live classes held at a specific time. There’s something special about joining a live yoga class and taking part in a shared community experience. For many, it’s a motivational factor and a key requirement in their search for online yoga classes.

This criteria was worth 1-3 points in our score.

 

Are There Beginner-Friendly Yoga Programs or Guidance?

If you’re just getting started on your yoga practice, this one is key. For true beginners, you’ll want an app that goes beyond simply providing beginner level classes. Look for an app that includes elements of educational content that can help you get started on your journey. You can learn a lot in beginner level classes, but having supplemental learning content can make a big difference. As example of this could be something as simple as having a set of tutorials to learn different yoga poses.

This criteria was worth 1-3 points in our score.

 

Pose Tutorials & Guidance

Whether you’re a beginner looking to learn the basics of each yoga pose, or a more experienced yogi looking to fine tune your practice, having a set of pose tutorials can be a really valuable piece of functionality. Many apps provide a dedicated area to learn yoga poses, so we’ll highlight this when applicable.

This criteria was worth 1-3 points in our score.

 

App Navigation & Interface

One thing I’ve seen quite often in user reviews is complaints around an app’s navigation or functionality. It doesn’t matter how great the content is within the app if you’re unable to use it properly. A big element of this comes down to having simple filters or functionality to customize your practice.

 

Does This App Have Ads?

This one is pretty straight forward. Ads can be a big pet peeve for a lot of people so it’ll be good to know up front which apps have ads in exchange for their free content.

This criteria was worth 1-2 points in our score.

 

Intermediate or Advanced Classes?

It’s good to know which apps cater to beginners, but another question we should ask is whether this is an app we can grow with? Beginners may eventually grow into more demanding, or intensive classes and want an app that can grow along with them. We’ll take a look at where these options are within different apps as well.

 

Music & Music Customization

For some people, music is a nonnegotiable aspect of attending a yoga or fitness class and enhances the overall experience. For others, music is a distraction and they’d rather tune into the instructor’s voice without any interference. Some apps allow users to change the music volume separate from the instructor’s voice which is a pretty awesome piece of functionality that caters to both of these audiences. Music licensing can be expensive and complicated, so some apps avoid music entirely.

This criteria was worth 1-3 points in our score.

 

Educational Programs

Yoga Apps are typically centered around physical classes, but structured educational programs like courses, workshops and lectures can provide incredible value. These could include self-improvement courses, programs designed around philosophy, anatomy, motivation, nutrition, or other areas of wellness. Or they could simply be courses that are more lecture oriented than experiential physical practices. Since yoga is a vast modality that goes beyond the physical practice, this would be key to consider when looking at an app that capture’s yoga holistically.

This criteria was worth 1-5 points in our score, accommodating a wide range of educational programs, interfaces, and content types.

Best Free Yoga Apps: Overview

Below you’ll find a summary ranking of the best yoga apps with some key criteria highlighted. We looked at areas beyond what’s included in this chart, so keep scrolling to get a full breakdown at what these apps offer and how they compare with one another. You’ll find detailed reviews covering all our ranking criteria and insight on content, quality and functionality.

The 20 Best Free Yoga Apps

Full Ranking of The Best Free Yoga Apps

#1. YogaRenew

App Store Rating: 4.9
Rating Score: 45 out of 45
The Best Free Yoga App Overall
Download  on IOS  | Download  on Android

Overview
What’s the best free yoga app? With hundreds of free classes and tutorials, plus live classes and online courses, YogaRenew is the best yoga app available today. This beginner-friendly app has a 4.9 rating in the App Store and has been highlighted as the ‘Best App For Yoga’ in Women’s Health, and ‘Best Online Yoga Classes’ by Rolling Stone magazine. There’s a wide selection of instructors with international recognition who are regularly featured in publications like Yoga Journal, Well+Good, SHAPE, Forbes, Motherly and Bustle. So you know you’re in good hands in terms of the class quality.

Users with a free membership gain access to hundreds of yoga classes + pose tutorials with no ads and music you can control separate from the instructor’s voice. Or you can subscribe to access vast on-demand content, daily live classes & special live events like workshops or lectures.

One of the most special features and differentiators of this app however is the stellar educational programs. These self-paced courses explore areas like philosophy, meditation, anatomy, self-improvement, social health, goal-setting, ayurveda and asana. YogaRenew is the leader in online yoga teacher training, but there’s courses in there for anybody – whether you’re a seasoned yoga teacher or total newbie.

Best Ranked Free Yoga App

The YogaRenew app is great for beginners with structured guidance & learning programs, free pose tutorials and a ton of beginner level classes. There’s also a ton of intermediate and advanced level classes available for you to grow into over time. As your practice progresses, you’re able to stay within one app to fulfill changing needs or desires.

Within the app, you can easily customize your practice based on specific objectives with series built around goals like hip mobility, sleep or strength building. You can also customize classes based on criteria like class duration, experience level, or style. The app goes beyond yoga and has a ton of different class formats to choose from including Meditation, Breathwork, Sculpt, Vinyasa, Yin, Restorative, Prenatal, Chair Yoga and more.

As far as we’re concerned, there’s nothing that comes close to the scope and quality of content that the YogaRenew app provides. Whether you’re looking to access a ton of classes and tutorials with a free membership or looking for live events and more with a paid membership – this is your one stop shop for the best of the best.

Free Content: Over 200 classes & pose tutorials available for free
Live Classes: Yes, Daily
Beginner Programs & Guidance: Yes
Music: Classes have music, and you can adjust the volume of the music separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: Yes
Ads: No Ads.

#2. Glo

App Store Ranking: 4.9
Rating Score: 40 out of 45
Best Yoga App for Live Classes

Overview
Glo is one of the most popular yoga apps, and for good reason! It has world renown instructors and a really clean interface with great filtering options. It has been around for quite a long time and has been featured in SELF, PopSugar and Rolling Stone magazine. There’s a lot of diverse yoga content as well with tons of styles or formats to choose from, as well as podcasts and educational content. It would be great if there was more educational content that came with course notes or resources but the limited lectures available are wonderful.

Aside from having a great interface, and a wonderful selection of content – the quality of instructors and wide selection of live classes really helps it stand out. There’s on-demand classes from over 50 instructors with heavy hitters like Jason Crandell, Amy Ippoliti or Tiffany Cruikshank.

While the app is free to download you need a subscription to really use it. There are free previews available within the app, but you’ll need a subscription to access an entire class unfortunately.

Free Content: Free download, no free classes (preview only)
Live Classes: Yes, daily
Beginner Programs & Guidance: Yes
Music: Classes have music, and you can adjust the volume of the music separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: Limited structured lectures.
Ads: No ads

glo yoga app

#3. Alo Wellness Club

App Store Ranking: 4.9
Rating Score: 38 out of 45
Best Yoga App For Stunning Backgrounds

Overview
Taking the number 3 spot in our ranking for the best yoga apps is Alo Wellness Club (previously Alo Moves). What started as a clothing company has transformed into a fitness empire. One of the great things about this app is their destination shoots, with classes filmed against beautiful scenery.

Alo has received a ton of press over the years and has a lot of recognition build on the back of its clothing empire. But don’t be too quick to shout out product nepotism – the app stacks up on its own. There are some great filtering options with a wide range of content options. The app isn’t solely focused on yoga, so you’ll see other wellness related modalities in there which can be a bit limiting in terms of interface navigation. The target audience is going to be more fitness oriented than those looking into the more spiritual elements of yoga. It doesn’t appear to be available on Android at the moment either.

Free Content: Free download, no free classes
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Classes have music, and you can adjust the volume of the music separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: Some wellness lectures, no structured educational courses.
Ads: No ads

#4. Obe Fitness

App Store Ranking: 4.8
Rating Score: 35 out of 45
Best Yoga App For Women

Overview
Scoring 35 out of 45, Obe Fitness ranks number 4 on our list of the best free yoga apps. Obe is targeted towards women’s fitness, and while yoga isn’t front and center within the app there’s still a lot of great content options. I love the bright look of the interface. It’s color galore, and I’m here for it. In addition to a wide range of content and programs, this app has some good insights and goal setting. There’s functionality for health, mood and cycle tracking in there as well. While there are some good educational programs in there, they don’t have anything specifically focused on yoga and they’re largely comprised of articles with some audio recordings sprinkled in.

Free Content: 3 Free Classes
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Classes have music but no option to customize the music volume separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: No dedicated pose library
Educational Programs: Limited – mostly articles
Ads: No ads

#5. Yoga Anytime

App Store Ranking: 4.9
Rating Score: 34 out of 45
Best Yoga App For Shows

 

Overview
Yoga Anytime has a wide range of yoga and meditation videos to stream or download. Included within the app are ‘shows’ that are essentially collections of videos around different themes or practices. Some are goal-oriented classes, while others are purely educational. I love how many options there are in terms of their ‘shows’ which cover areas like Ayurveda, Anatomy, Chakras, and Yoga Philosophy. It’s a well-rounded app with lots of great content options. There’s a lot of great content, I wish it was organized into categories to make it a little easier to navigate and find different things.

Free Content: Download only
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Music, but no options to adjust the volume separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: No
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: Educational programs available
Ads: No Ads

#6. Yoga International

App Store Ranking: 4.6
Rating Score: 34 out of 45
Best Yoga App For Advanced Yogis

 

Overview
Yoga International has been a leader in the digital yoga space for a long time. They were acquired by Gaia recently, so they’re part of a larger organization with good funding behind them. There’s a ton of well known instructors like Leslie Kaminoff, Rodnee Yee or Amy Ippoliti and great programs. They’re known as one of the places to go to for yoga education and one of the things that makes this yoga app really wonderful is their courses and workshops which cover different aspects of yoga’s practice and philosophy. A lot of the content is geared towards yoga instructors, so it’s a great app for advanced yogis looking to deepen their practice.

In addition to the courses included within their subscription, there’s premium courses which can be purchased as well. Classes have reliably great instructors and guidance, and a lot of diversity. The app is solely focused on yoga and has avoided widening their offering into other modalities like so many other apps have. This gives them a dense niche to master in the space.

Free Content: Free download only
Live Classes: No
Beginner Programs & Guidance: Yes
Music: No customization for music
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Surprisingly couldn’t find a dedicated area within the app for a pose library
Educational Programs: Yes – tons of great courses and learning programs.
Ads: No Ads

#7. Yoga Download

App Store Ranking: 4.9
Rating Score: 33 out of 45

 

Overview
Similar to the rest of our apps in the top 10, Yoga Download has a solid library of classes overall. They also offer a ton of free classes available both on their app and YouTube channel. There are programs designed around specific goals or outcomes, and some good content for yogis just getting started as well. The app’s interface feels like it was built more for a web browser than as a mobile app, but there’s some great filtering options and a ton of different styles of yoga covering formats like Iyengar, Jivamukti, Kundalini, Power Yoga, Vinyasa, Prenatal, etc.

Free Content: Yes, over 200 free classes
Live Classes: No
Beginner Programs & Guidance: Yes
Music: No custom control
Class Customization/Filtering: Yes
Fitness Tracking: No
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: No
Ads: No ads

#8. Daily Yoga: Yoga for Fitness

App Store Ranking: 4.7
Rating Score: 33 out of 45

 

Overview
Daily Yoga has a lot of different modalities and a great pose library with video tutorials and well-designed descriptions. There are programs designed around specific goals like back and neck relief or stress relief. In addition to classes, there’s a community element and eBooks available for an extra fee.

Free Content: 1 class available for free, then a subscription is required.
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Yes, there is music and the volume can be customized separate from the instructor’s voice.
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: No
Ads: No ads

#9. Simply Yoga: Workouts, Classes

App Store Ranking: 4.7
Rating Score: 34 out of 45

 

Overview
Simply Yoga is another popular yoga app that allows you to design custom routines or follow guided practices. There’s functionality within the app to schedule reminders for yourself and track the weekly progress of how many hours/minutes you’ve worked out. Unfortunately, the content library seems rather limited compared to other apps ranking in the top 10 and some of the classes are just videos of people moving through poses with a voiceover. There is another app under the Simply Yoga brand marketed as a ‘premium’ version which was not tested within this evaluation since it isn’t free to download.

Free Content: Yes
Live Classes: No
Beginner Programs & Guidance: Yes
Music: No custom music options
Class Customization/Filtering: No
Fitness Tracking: Yes
Goal-Oriented Content: Limited
Pose Tutorials: Yes
Educational Programs: No
Ads: No Ads

#10. YogaFit | Yoga for Beginners

App Store Ranking: 4.8
Rating Score: 32 out of 45

 

Overview
Free Content: Conflicting information – there appear to be free classes available but lots of reviewers saying they have to subscribe in order to access content after a certain period.
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Yes, there’s music and it can be customized separate to the instructor’s voice.
Class Customization/Filtering: Unable to find a place to combine different filters
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: No
Ads: No Ads

#11. Asana Rebel

App Store Ranking: 4.7
Rating Score: 30 out of 45

Overview
Free Content: Free download only
Live Classes: No
Beginner Programs & Guidance: Yes
Music: Yes, there’s music and it can be customized
Class Customization/Filtering: No
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: No
Ads: No ads

#12. DoYogaWithMe

App Store Ranking: 4.7
Rating Score: 31 out of 45

Overview
Free Content: Over 200 free classes
Live Classes: Limited, subscribers get 25% off livestream events but there doesn’t appear to be a place within the interface for live events or classes.
Beginner Programs & Guidance: Yes
Music: No music
Class Customization/Filtering: No
Fitness Tracking: No
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: No
Ads: I didn’t see ads, however their subscription is marketed as ‘ad-free’ which implies there are ads for free users

#13. Yoga-Go

App Store Ranking: 4.6
Rating Score: 28 out of 45

 

Overview
Free Content: Free download only
Live Classes: No
Beginner Programs & Guidance: No
Music: Yes, with customization
Class Customization/Filtering: Yes
Fitness Tracking: No
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: No
Ads: No ads

#14. YouAligned

App Store Ranking: 4.6
Rating Score: 28 out of 45

 

Overview
Free Content: Under 20 free classes in their ‘free for all’ section
Live Classes: Limited, only once a month
Beginner Programs & Guidance: No
Music: No
Class Customization/Filtering: Yes
Fitness Tracking: No
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: No
Ads: No Ads

#15. Yoga Studio: Stretch on the go

App Store Ranking: 4.5
Rating Score: 28 out of 45

 

Overview
Free Content: Download only
Live Classes: No
Beginner Programs & Guidance: Yes
Music: No customization
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: No
Ads: No ads

#16. BetterMe

App Store Ranking: 4.7
Rating Score: 26 out of 45

Overview
Free Content: Free download only
Live Classes: No, but coaching available
Beginner Programs & Guidance: No
Music: Limited – you can turn it on or off.
Class Customization/Filtering: No
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: Yes
Educational Programs: No
Ads: No ads

#17. Bend

App Store Ranking: 4.8
Rating Score: 26 out of 45

Overview
Free Content: No classes, only free sequences or routines with a timer
Live Classes: No
Beginner Programs & Guidance: No
Music: No music
Class Customization/Filtering: Yes, you can create custom routines based on your interests or needs
Fitness Tracking: Yes
Goal-Oriented Content: Yes
Pose Tutorials: No
Educational Programs: No
Ads: No ads

#18. Down Dog App

App Store Ranking: 4.9
Rating Score: 26 of 45

 

Overview
Free Content: No free content available although there used to be. Classes are a computer generated voiceover with a video of somebody moving through a sequence rather than instructor guided classes.
Live Classes: No
Beginner Programs & Guidance: No
Music: Yes, lots of customization options here
Class Customization/Filtering: Yes
Fitness Tracking: Yes
Goal-Oriented Content: No – only body focus areas. No goals like ‘stress relief’ or ‘weight loss’ available within this yoga app.
Pose Tutorials: No
Educational Programs: No
Ads: No ads

#19. 5 Minute Yoga Workouts

App Store Ranking: 4.7
Rating Score: 25 out of 45

Overview
Free Content: Download only
Live Classes: No
Beginner Programs & Guidance: No
Music: Yes, with customization
Class Customization/Filtering: No
Fitness Tracking: Yes
Goal-Oriented Content: No
Pose Tutorials: Yes
Educational Programs: No
Ads: No ads

#20. CorePower Yoga On-Demand

App Store Ranking: 4.6
Rating Score: 24 out of 45

 

Overview
Free Content: No
Live Classes: No
Beginner Programs & Guidance: No
Music: No customization
Class Customization/Filtering: Search only
Fitness Tracking: No
Goal-Oriented Content: No
Pose Tutorials: No
Educational Programs: No
Ads: No ads

That’s your exhaustive & detailed list of the 20 best free yoga apps. Hopefully you’ve gotten a good sense of what’s available and how different apps serve different needs. Many free apps strictly have animations or timed sequences of poses, while others have guided classes with varying levels of video quality. Finding the best yoga membership can be daunting with so many choices, so hopefully this list can be a helpful guide to find one that’s right for you!

 

Frequently asked questions

What do I need to practice yoga at home with an app or online classes?

Realistically you don’t need anything to get started practicing yoga, however a yoga mat and two yoga blocks are a good starting point! Most mobile apps will connect to your TV, computer or tablet so you can stream videos on a larger screen.

What's the best free yoga app?

With over 200 free classes and tutorials, YogaRenew is the best free yoga app hands down. In addition to the free classes & tutorials, there are educational courses, goal-oriented series and daily live classes available. You can download classes for viewing offline, connect to Apple Health or Google Fit and discover content based on your goals or objectives.

What’s the best yoga app for women?

Obe Fitness is the best yoga app targeting women with tracking specific to areas like physical or mental health, and cycle tracking.

What yoga app is the best for live classes?

Glo yoga has a ton of live class options and is a great app if you’re looking for live sessions from reputable instructors.

What's the best yoga app for scenic views and videos?

Alo moves is the best app if you’re looking to practice with some stunning backgrounds in the video.

What’s the best app for AI generated yoga sequences?

DownDog has a ton of customizations and is great for computer generated sequences and classes.

What's the best yoga app for beginners?

YogaRenew is the best yoga app for beginners. It provides beginner focused series and educational programs with clear guidance across every facet of yoga. It’s a great free yoga app for beginners looking to get started.

What yoga app is the best for advanced yogis?

Yoga International is the best app for advanced yogis looking to deepen their practice with training and educational content.

What is the best free yoga app for full length classes?

Once again, YogaRenew is the best free yoga app and provides a ton of full length classes free.

October 31, 2025
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Surya Namaskar A (Sun Salutation A) by YogaRenew

By Yoga Asana

“YOGA, AN ANCIENT BUT PERFECT SCIENCE, DEALS WITH THE EVOLUTION OF HUMANITY. THIS EVOLUTION INCLUDES ALL ASPECTS OF ONE’S BEING, FROM BODILY HEALTH TO SELF-REALIZATION. YOGA MEANS UNION THE UNION OF BODY -WITH CONSCIOUSNESS AND CONSCIOUSNESS WITH THE SOUL. YOGA CULTIVATES THE WAYS OF MAINTAINING A BALANCED ATTITUDE IN DAY-TO-DAY LIFE AND ENDOWS SKILL IN THE PERFORMANCE OF ONE’S ACTIONS”

— BKS IYENGAR

Sun Salutations have been considered an integral and fundamental piece of the yoga practice. If there are no other asanas you practice, let Surya Namaskar be the one you stick with. The full sequence of sun salutations moves the body through all the necessary movements to open the body up and stay consistent with the practice. Sun Salutations (Surya Namaskar) are also relatively simple in nature and can be practiced by someone at any skill level. Learning the repetition of sun salutations will help lay the groundwork for a lifelong, fruitful yoga practice.

In this article, we’ll break down sun salutations the way they’re done at YogaRenew. We hope to see you on your mat!

Surya Namaskar A Breakdown

Let’s outline the order of the sun salutation graphic you see. In order from left to right, cueing the breaths, it goes like this:

Begin in Mountain Pose, grounding down through the feet. You can have your hands in a prayer at heart center or down by side your side with palms energizing forward.

Repeat Left + Right Side (2xs)

  • INHALE: Reach your arms up overhead for Urdhva Hastasana (upward facing hands)
  • EXHALE: Fold forward and down over your legs for Uttanasana (forward fold)
  • INHALE: Plant your palms, step your right leg back (low lunge)
  • EXHALE: Downward facing dog
  • INHALE: Come forward to plank
  • EXHALE: Lower all the way down to your belly
  • INHALE: Lift your chest for cobra pose
  • EXHALE: Lower down and press back into downward facing dog
  • INHALE: Lift your right leg up high
  • EXHALE: Step it in between your hands
  • INHALE: Look forward and lengthen
  • EXHALE: Step forward and fold (Uttanasana)
  • INHALE: Reach your arms up overhead
  • EXHALE: Fold down over your legs
  • INHALE: Plant your palms, step your left leg back (low lunge)
  • EXHALE: Downward facing dog
  • INHALE: Roll forward to plank pose
  • EXHALE: Lower all the way down
  • INHALE: Peel your chest up off the mat for cobra pose

Feel free on the second round of each the right and left leg to cue Chaturanga (lowering halfway down) instead of all the way down to the mat if they’re ready!

On the last round of stepping each leg (right + left) back (low lunge), have them bring their feet closer together in downward facing dog, bend their knees, and jump to the front of their mat (2 times).

Then lastly, after jumping forward two times, have them plant their palms and hop straight back to downward facing dog or Chaturanga Dandasana.

Learn Sun Salutations in This Step by Step Video with Kate Lombardo

YogaRenew Sun Salutations

We hope you learned our way of moving through Sun Salutations. Obviously feel free to adapt them and modify as you see fit! The typical way they are seen is the following: Begin in Mountain Pose (Tadasana), grounding through the feet. Inhale, sweep the arms overhead into Upward Salute (Urdhva Hastasana). Exhale, fold forward into Standing Forward Fold (Uttanasana). Inhale, lift halfway to a flat back (Ardha Uttanasana). Exhale, step or jump back into Plank Pose, then lower through Chaturanga Dandasana. Inhale, lift into Upward-Facing Dog (Urdhva Mukha Svanasana), opening the chest. Exhale, press back into Downward-Facing Dog (Adho Mukha Svanasana), and hold for five breaths. To complete, inhale as you step forward and lift halfway, exhale to fold, and inhale to rise back to standing.

Regular practice of Surya Namaskar A boosts flexibility, builds strength, and sets a mindful tone for the day—making it an essential part of any morning yoga routine. Happy practicing!

October 28, 2025
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Joe Miller demonstrating on a skeleton in front of 5 yogis for the Bodily Systems & Yoga Workshop

7 Ways Learning Anatomy Can Enhance Your Yoga Practice

By Yoga Anatomy

Anatomy can seem intimidating for yoga teachers and practitioners alike — but it doesn’t have to be. A solid understanding of yoga anatomy can deepen your practice, make your teaching safer, and strengthen your connection to your body.

In this article, we’ll explore how learning anatomy enhances your yoga practice — from understanding your skeleton and muscles to appreciating the intricate systems that make movement possible. While this guide focuses on yoga, fitness professionals such as personal trainers may also find these insights valuable.

1. Understand the Human Skeleton

Your skeleton is the foundation of every yoga pose. It supports your body, gives structure to your movement, and protects vital organs.

What many don’t realize is that bones are living tissues — they constantly rebuild and strengthen themselves in response to movement and load. This is why weight-bearing exercise like yoga can help maintain bone density and joint health.

The skeletal system includes not only bones, but also joints, cartilage, and ligaments. When you move through yoga poses — from gentle stretches to balance postures — you’re loading these structures through their full range of motion, which promotes long-term joint resilience and flexibility.

2. Learn How Muscles Work in Yoga

Muscles provide the power behind every asana. Yoga engages all major muscle groups — upper body, core, and lower body — as you transition through sequences like Surya Namaskar (Sun Salutations).

Research from the University of Miami showed that 14 muscle groups are activated during Surya Namaskar A and B, proving just how comprehensive yoga can be as a full-body workout.

By understanding where your major muscle groups are and how they function, you can:

  • Target specific areas for strength or flexibility.
  • Sequence classes more intelligently.
  • Cue movements with anatomical accuracy and safety.

When you know how muscles work, you can move — and teach — with confidence.

3. Explore the Role of the Spine

The spine is the central axis of movement and the protector of the spinal cord. It supports the trunk, shoulder girdle, and head — and plays a key role in every yoga pose, from forward folds to twists and backbends.

Learning about vertebral structure and spinal alignment can help you perform and teach these poses safely and effectively.

Anatomy expert and yoga instructor Joe Miller developed a specialized yoga anatomy series focused on the spine — designed to help practitioners understand how spinal health supports every movement we make.

4. Develop a Newfound Respect for Your Body

The human body is extraordinary. The more you study it, the more you’ll appreciate its brilliance — how bones, muscles, and joints coordinate to create fluid, graceful movement.

As a yoga teacher, this awareness allows you to inspire your students to embrace their bodies — in all shapes, sizes, and abilities — and cultivate self-compassion through practice.

5. Understand How Body Parts Work Together

Nothing in the body functions in isolation. Movement in one area affects the rest, like links in a chain.

This concept, often called kinetic chaining, explains why a misalignment in the hips can influence the knees, or why tight shoulders affect spinal mobility.

By understanding these connections, you can refine your alignment cues and offer modifications that honor each student’s unique anatomy.

6. Discover the Natural Ways Our Bodies Move

Yoga is one of the oldest movement traditions in the world — over 5,000 years old — and it beautifully integrates natural human movement with breath and mindfulness.

Unlike many forms of exercise that emphasize performance, yoga focuses on awareness. The better you understand the anatomy of movement, the more accurately you can sense your body’s position and refine your practice from the inside out.

7. Learn What Yoga Does for the Body and Mind

Yoga unites the body and mind through the breath — a bridge between conscious movement and the autonomic nervous system.

By practicing mindful breathing (pranayama), you can activate the parasympathetic nervous system, helping the body relax, reduce stress, and improve resilience.

Our Yoga Anatomy Course dives deep into:

  • The skeletal, muscular, respiratory, and nervous systems
  • How the breath connects mind and body
  • Interactive quizzes to test your knowledge

Recommended Readings

  • Yoga Anatomy – Leslie Kaminoff and Amy Matthews
  • Anatomy of Movement – Blandine Calais-Germain
  • The Body in Motion: Its Evolution and Design – Theodore Dimon

Recommended Courses

October 27, 2025
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Yin Yoga for Stillness

By Yin Yoga

Class Theme: Surrender + Stillness
Class Duration: 60 minutes
Level: All levels
Props needed: Yoga mat, bolster (or pillow), 2 blocks (or books), blanket

Opening Meditation (5 minutes)

Seated or reclined, eyes closed.

“Take a deep breath in through the nose… and a long, slow exhale through the mouth. Let this breath be a doorway from your day into your practice. In Yin Yoga, we meet sensation with stillness. We’re not here to stretch—we’re here to release, to soften, and to listen. Allow your body to settle and your breath to anchor you in presence.”

(Invite 1-2 minutes of quiet breathing.)

Yin Yoga Sequence (50 minutes)

1. Butterfly Pose – 5 minutes

Seated, soles of feet together, knees wide. Round forward.

“Let gravity do the work. No pulling, no pushing. Just breath and time. For teachers in training, this pose teaches the art of holding space—for ourselves, and eventually for our students.”

Rebound (rest in stillness) – 1 minute

2. Caterpillar (Seated Forward Fold) – 5 minutes

Legs extended forward, gently fold over.

“Surrender doesn’t mean giving up—it means softening into what is. In teaching, we learn that presence is more powerful than perfection.”

Rebound – 1 minute

3. Half Butterfly (Right side) – 4 minutes

Right leg extended, left foot inside thigh. Fold over right leg.

Rebound – 1 minute

4. Half Butterfly (Left side) – 4 minutes

Rebound – 1 minute

5. Dragon Pose (Low Lunge, Right side) – 3 minutes

Use blocks under hands for support.

“In Yin, discomfort is information. Notice where your edges are—and meet them with curiosity, not judgment.”

Rebound in Tabletop – 1 minute

6. Dragon Pose (Left side) – 3 minutes

Rebound in Tabletop – 1 minute

7. Supported Bridge or Reclined Butterfly (Supta Baddha Konasana) – 5 minutes

Use a block for supported bridge and a bolster under the spine for heart opening in reclined butterfly.

“Let your heart soften. This is where the teaching lives—in the quiet spaces, in the deep listening.”

Rebound – 1 minute

8. Supine Twist (Both sides) – 2 minutes each side

“Twists help us integrate. As teachers, we’re always integrating experience into wisdom, and wisdom into practice.”

Final Rest – Savasana (8 minutes)

Lay back, use a blanket or bolster under knees. Eyes closed.

“This is your time to receive. Yin teaches us to let go—not just in the body, but in the mind, in the story, in the striving. This is your sacred pause.”

(Silence or soft music for 6–7 minutes)

Closing (2 minutes)

Seated or reclined.

“As you slowly come back, carry with you the essence of stillness. As yoga teachers and students, remember that Yin is not the absence of action—it’s the presence of awareness. Teaching begins here, in the spaces we’ve learned to hold.”

Optional affirmation:

“I lead from presence. I teach from experience. I embody stillness.”

Why Yin Yoga Matters for Yoga Teachers and Trainees

At YogaRenew, we include Yin Yoga in our Yoga Teacher Training programs because we believe that stillness is an essential part of a complete yoga education. Yin teaches us how to hold space, listen deeply, and honor the inner landscape—skills that every impactful teacher needs.

Whether you’re in a 200-Hour YTT, 300-Hour advanced training, or exploring Yin Yoga certification, this practice supports you in becoming a more grounded, compassionate teacher.

Ready to Teach Yin Yoga?

If this practice inspired you, and you’re curious about becoming certified to teach Yin Yoga, check out our Yin Yoga Certification Course—fully online, self-paced, and Yoga Alliance approved.

Explore YogaRenew’s Yin Yoga Teacher Training

October 21, 2025
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