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

3 of 13 flows

15 to 25 minutes1

  1. 01Twenty-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