Full Yoga Routines and Guided Flows
Need a session that actually fits your day? From 15-minute energy boosters to 45-minute deep flows, these routines are designed to move with intention, not just sweat.
Join me for a refreshing 15-minute yoga class. This is a simple yet powerful sequence to energize your body and mind, perfect for when you're short on time.
This video contrasts morning and night yoga rituals. Learn how to start your day with an active flow and end it with a calming sequence for deep rest.
This 45-minute, beginner-friendly yoga practice is focused on spinal health. It's a complete session with asanas, Surya Namaskaras, pranayama, and Shavasana.
A gentle morning yoga flow to help you feel awake and refreshed. This is a great way to start your day with mindful movement and breath.
Feeling lazy in this rainy weather? This 45-minute, full-body practice is designed to energize, warm up, and clear your system.
A 45-minute yoga flow designed to support those dealing with irregular periods. These asanas aim to restore balance in your body and mind.
This 30-minute yoga session is dedicated to lower back pain relief. I guide you through ten targeted asanas to ease discomfort and strengthen your back.
Before you dive into 'workasana' or 'sleepasana', try these 10 poses to energize your day. A quick and effective morning routine.
New to yoga? This video offers a sequence of 8 beginner-friendly poses plus a simple pranayama that you can do anywhere, anytime to kickstart your journey.
This 20-minute routine is my go-to for period pain relief. It includes gentle stretches and restorative postures to calm the body and mind.
About Full Routines & Flows
These routines aren't just random sequences. Whether you have 15 minutes before your first call or an hour to truly unwind, I’ve designed these flows to work with your specific energy levels. If you are stiff from desk work, head straight for the spinal health flows; if you are feeling sluggish or overwhelmed, the full-body energizers are the best place to start. No guesswork, just proper alignment and breath work.
Yoga isn't a one-size-fits-all thing, and these routines prove it. My approach is rooted in therapeutic movement—using props like chairs, walls, or dupattas to make sure your body feels supported, not strained.
Why these flows work:
- Targeted Health Goals: I have sequences specifically for hormonal balance, spinal health, and stress relief. You aren't just 'stretching'; you are working on specific physiological needs.
- Real Life Integration: These aren't just studio-perfect sessions. They are designed for your living room, using what you already have at home.
- Safe Progression: If you are a beginner, we focus on safe alignment to prevent injury. If you have chronic tightness, we use specific mobility drills to open up the hips and release back tension.
What to expect in a routine:
Most of my guided sessions follow a simple structure: a gentle warm-up to prepare the joints, followed by the main flow, and always—without fail—ending in Shavasana or targeted pranayama. It is about balancing the 'active' side of your life with necessary rest. Whether you are dealing with period pain, back aches, or just the general stress of a busy week, there is a routine here that will help you reset. Remember, consistency is better than intensity. Pick a routine that feels doable today, and just show up on the mat.
Apoorva SP
I’m Apoorva. My classes are all about keeping it real—no fancy studio fluff, just safe alignment and a bit of humor to keep you going. I’m the teacher who will make sure you don't hurt yourself while actually getting stronger, whether you’re joining my online sessions from Bengaluru or anywhere else.
Looking for a specific routine?
Search by your health goal or the type of yoga you need.
More from Yoga for Specific Health Conditions by Apoorva SP