Asana AtlasEN→中文

Flow index

13 sequences are live. Filter by the area you want to open, how long you have, and how much you feel like doing — the list is the same information, narrowed.

FocusAnklesArmsBackBalanceCalvesChestCoreGroinsHamstringsHipsKneesLower backNeckQuadricepsShouldersSide bodySpineUpper backWrists
Length≤12 min15–25 min30 min +
LevelBeginnerIntermediateAdvanced

8 of 13 flows

Up to 12 minutes2

  1. 01Ten-Minute Desk-Hour ResetShoulders · Lower back · Neck · Hips6 poses10'Beginner
  2. 02Twelve-Minute Neck and Shoulder UnwindNeck · Shoulders · Upper back · Wrists7 poses12'Beginner

15 to 25 minutes4

  1. 01Fifteen-Minute Sunrise MobilitySpine · Shoulders · Hips · Hamstrings9 poses15'Beginner
  2. 02Sun Salutation A, Walked Through SlowlySpine · Shoulders · Core · Hamstrings10 poses20'Beginner
  3. 03Twenty-Minute Chair-Supported Gentle PracticeSpine · Shoulders · Hips · Lower back8 poses20'Beginner
  4. 04Twenty-Minute Core and Arm BalanceCore · Shoulders · Wrists · Balance11 poses20'Intermediate

30 minutes and longer2

  1. 01Thirty-Minute Backbend LadderSpine · Chest · Quadriceps · Shoulders9 poses30'Intermediate
  2. 02Forty-Five Minutes of Strong StandingQuadriceps · Hips · Balance · Shoulders15 poses45'Intermediate