Yoga Basics for Beginners · 30 min
- 30 min
- Suited to: First time+
- Style
An introductory class exploring basic poses and breath one by one, with Calvin Corzine.
Channel: ALO
About this practice: Hatha YogaOne yoga, for who you are now.
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Ten Minutes of Yoga for Beginners · 12 min
- 12 min
- Suited to: First time+
- Style
A short practice for beginners, easy to do at home, with Briohny Smyth.
Channel: ALO
About this practice: Vinyasa YogaEnergising Flow for Beginners · 35 min
- 35 min
- Suited to: First time+
- Style
An energising flow that beginners can follow, with Andrew Sealy.
Channel: ALO
About this practice: Vinyasa Yoga7 Days of Chakra Balancing · Day 1: Root · 42 min
- 42 min
- Suited to: Beginner+
- Style
Day 1 of a seven-day series: a flow bringing awareness to the root chakra, with Andrew Sealy.
Channel: ALO
About this practice: Vinyasa YogaMore from this series
7 Days of Chakra Balancing · Day 4: Heart · 34 min
- 34 min
- Suited to: Beginner+
- Style
Day 4 of a seven-day series: a flow bringing awareness to the heart chakra, with Andrew Sealy.
Channel: ALO
About this practice: Vinyasa YogaMore from this series
7 Days of Chakra Balancing · Day 2: Sacral · 33 min
- 33 min
- Suited to: Beginner+
- Style
Day 2 of a seven-day series: a flow bringing awareness to the sacral chakra, with Alissa Kepas.
Channel: ALO
About this practice: Vinyasa YogaMore from this series
7 Days of Chakra Balancing · Day 3: Solar Plexus · 33 min
- 33 min
- Suited to: Beginner+
- Style
Day 3 of a seven-day series: a flow bringing awareness to the solar plexus chakra, with Andrew Sealy.
Channel: ALO
About this practice: Vinyasa YogaMore from this series
7 Days of Chakra Balancing · Day 5: Throat · 30 min
- 30 min
- Suited to: Beginner+
- Style
Day 5 of a seven-day series: a flow bringing awareness to the throat chakra, with Alissa Kepas.
Channel: ALO
About this practice: Vinyasa YogaMore from this series
7 Days of Chakra Balancing · Day 6: Third Eye · 37 min
- 37 min
- Suited to: Beginner+
- Style
Day 6 of a seven-day series: a flow bringing awareness to the third eye chakra, with Andrew Sealy.
Channel: ALO
About this practice: Vinyasa YogaMore from this series
7 Days of Chakra Balancing · Day 7: Crown · 30 min
- 30 min
- Suited to: Beginner+
- Style
Day 7 of a seven-day series: a flow bringing awareness to the crown chakra, with Alissa Kepas.
Channel: ALO
About this practice: Vinyasa YogaMore from this series
Ten-Minute Core Burner · 11 min
- 11 min
- Suited to: Beginner+
- Style
A short class that works the core with focus, with Josh Kramer.
Channel: ALO
About this practice: Vinyasa YogaGentle Morning Flow · 16 min
- 16 min
- Suited to: First time+
- Style
Moving the just-woken body in a gentle flow, with Action Jacquelyn.
Channel: ALO
About this practice: Vinyasa YogaEnergising Power Vinyasa · 31 min
- 31 min
- Suited to: Regular+
- Style
An energising power vinyasa, good for mornings, with Briohny Smyth.
Channel: ALO
About this practice: Vinyasa YogaHappy Hamstrings Flow · 47 min
- 47 min
- Suited to: Beginner+
- Style
A flow that takes time to lengthen the legs, centred on the hamstrings, with Andrew Sealy.
Channel: ALO
About this practice: Vinyasa YogaHandstand Flow · 17 min
- 17 min
- Suited to: Advanced+
- Style
An advanced flow building core and shoulder stability towards handstand, with Briohny Smyth.
Channel: ALO
About this practice: Vinyasa YogaHeart-Opening Flow · 42 min
- 42 min
- Suited to: Beginner+
- Style
A 45-minute flow opening chest and shoulders, building towards backbends, with Caley Alyssa.
Channel: ALO
About this practice: Vinyasa YogaHIIT Yoga · 13 min
- 13 min
- Suited to: Beginner+
- Style
A short, high-intensity workout raising the heart rate with yoga movements, with Koya Webb.
Channel: ALO
About this practice: Vinyasa YogaHip-Opening Flow · 24 min
- 24 min
- Suited to: Beginner+
- Style
A soft flow that slowly opens the hips, with Kylan Fischer.
Channel: ALO
About this practice: Hatha YogaIgnite Vinyasa · 32 min
- 32 min
- Suited to: Regular+
- Style
A strong vinyasa class that builds heat from within, with Kayla Nielsen.
Channel: ALO
About this practice: Vinyasa YogaAn Hour-Long Studio Flow · 60 min
- 60 min
- Suited to: Regular+
- Style
A challenging, studio-style hour of vinyasa built around balance, with Josh Kramer.
Channel: ALO
About this practice: Vinyasa YogaInversion Flow · 21 min
- 21 min
- Suited to: Regular+
- Style
A fun, technical flow for bringing inversions into your practice, with Morgan Haley.
Channel: ALO
About this practice: Vinyasa YogaLet’s Start Yoga: A Flow for Beginners · 31 min
- 31 min
- Suited to: First time+
- Style
A gentle flow for those starting yoga, from the basics, with Jessica Olie.
Channel: ALO
About this practice: Vinyasa YogaEnergising Morning Flow · 20 min
- 20 min
- Suited to: Beginner+
- Style
A moderately strong flow to wake the body at the start of the day, with Caley Alyssa.
Channel: ALO
About this practice: Vinyasa YogaNighttime Flow · 21 min
- 21 min
- Suited to: First time+
- Style
Flowing slowly at the end of the day to unwind the body, with Action Jacquelyn.
Channel: ALO
About this practice: Vinyasa YogaPower Vinyasa for Strength · 29 min
- 29 min
- Suited to: Regular+
- Style
A strong power vinyasa focused on building strength, with Josh Kramer.
Channel: ALO
About this practice: Vinyasa YogaPower Vinyasa Flow · 32 min
- 32 min
- Suited to: Regular+
- Style
A rhythmic power vinyasa that builds strength and focus, with Caley Alyssa.
Channel: ALO
About this practice: Vinyasa Yoga45-Minute Power Vinyasa · 42 min
- 42 min
- Suited to: Regular+
- Style
A 45-minute power vinyasa that keeps flowing strongly, with Miki Ash.
Channel: ALO
About this practice: Vinyasa YogaPower Vinyasa Flow · 35 min
- 35 min
- Suited to: Regular+
- Style
A strong power vinyasa class, moving fully with the breath, with Briohny Smyth.
Channel: ALO
About this practice: Vinyasa Yoga45-Minute Power Vinyasa · 44 min
- 44 min
- Suited to: Regular+
- Style
A 45-minute power vinyasa that works the whole body hard, with Jessica Olie.
Channel: ALO
About this practice: Vinyasa Yoga45-Minute Power Vinyasa · 45 min
- 45 min
- Suited to: Regular+
- Style
A full, sweaty power vinyasa class with time to go deep, with Briohny Smyth.
Channel: ALO
About this practice: Vinyasa Yoga45-Minute Power Vinyasa · 45 min
- 45 min
- Suited to: Regular+
- Style
A challenging 45-minute power vinyasa using the whole body, with Calvin Corzine.
Channel: ALO
About this practice: Vinyasa YogaAn Hour of Power Vinyasa · 56 min
- 56 min
- Suited to: Regular+
- Style
Close to an hour of power vinyasa that works the whole body, with Caley Alyssa.
Channel: ALO
About this practice: Vinyasa YogaAn Hour of Prenatal Flow · 62 min
- 62 min
- Suited to: First time+
- Style
A calm, gentle hour of prenatal flow, with Andrea Bogart.
If you are pregnant, check with your doctor or midwife before you practise.
Channel: ALO
About this practice: Vinyasa YogaPrenatal Morning Flow · 34 min
- 34 min
- Suited to: First time+
- Style
A gentle prenatal flow for the morning, with Andrea Bogart.
If you are pregnant, check with your doctor or midwife before you practise.
Channel: ALO
About this practice: Vinyasa YogaPrenatal Wind Down · 35 min
- 35 min
- Suited to: First time+
- Style
Letting the pregnant body rest slowly at the end of the day, with Andrea Bogart.
If you are pregnant, check with your doctor or midwife before you practise.
Channel: ALO
About this practice: Restorative YogaRestorative Flow · 26 min
- 26 min
- Suited to: First time+
- Style
A restorative class that rests the body with quiet movement, with Andrew Sealy.
Channel: ALO
About this practice: Restorative YogaRestorative Yoga to Ease Stress · 33 min
- 33 min
- Suited to: First time+
- Style
Slow movement and rest to let go of stress, with Kayla Perry.
Channel: ALO
About this practice: Restorative YogaRestore for Long Days of Sitting · 32 min
- 32 min
- Suited to: First time+
- Style
A slow class restoring mobility after long hours of sitting, with Dylan Werner.
Channel: ALO
About this practice: Restorative YogaStretches Towards the Splits · 19 min
- 19 min
- Suited to: Beginner+
- Style
Carefully stretching the legs and hips, working towards the splits, with Kylan Fischer.
Channel: ALO
About this practice: Hatha YogaVinyasa Flow · 30 min
- 30 min
- Suited to: Beginner+
- Style
A 30-minute flow linking breath and movement for a good sweat, with Caley Alyssa.
Channel: ALO
About this practice: Vinyasa YogaYoga for the Core · 21 min
- 21 min
- Suited to: Beginner+
- Style
A yoga workout centred on the belly, using the core fully, with Andrew Sealy.
Channel: ALO
About this practice: Vinyasa YogaShort Advanced Flow · 20 min
- 20 min
- Suited to: Advanced+
- Style
A compact flow for experienced practitioners, guided with few words.
Channel: Charlie Follows
About this practice: Vinyasa YogaAdvanced Flow with Minimal Cues · 48 min
- 48 min
- Suited to: Advanced+
- Style
An advanced flow with minimal cueing, moving with your own breath.
Channel: Charlie Follows
About this practice: Vinyasa YogaBedtime Yoga · 15 min
- 15 min
- Suited to: First time+
- Style
Unhurried poses before bed, guiding body and mind towards rest.
Channel: Charlie Follows
About this practice: Hatha YogaYoga for Beginners · Day 1 · 23 min
- 23 min
- Suited to: First time+
- Style
Day one of a 30-day beginner series, exploring basic poses and breath one by one.
Channel: Charlie Follows
About this practice: Hatha YogaShort Full-Body Yoga for Beginners · 12 min
- 12 min
- Suited to: First time+
- Style
A short full-body flow that is easy to begin with.
Channel: Charlie Follows
About this practice: Hatha YogaA Short Daily Flow · 15 min
- 15 min
- Suited to: First time+
- Style
A short flow that moves through the whole body, made for every day.
Channel: Charlie Follows
About this practice: Vinyasa YogaEveryday Full-Body Flow · 23 min
- 23 min
- Suited to: First time+
- Style
A full-body flow with the breath, easy to return to every day. For all levels.
Channel: Charlie Follows
About this practice: Vinyasa YogaYoga After Desk Work · 17 min
- 17 min
- Suited to: First time+
- Style
Easing the back, shoulders and hips after long hours of sitting.
Channel: Charlie Follows
About this practice: Hatha YogaA Longer Daily Flow · 44 min
- 44 min
- Suited to: Beginner+
- Style
Taking time to wake the whole body, building strength and suppleness.
Channel: Charlie Follows
About this practice: Vinyasa YogaEnergising Morning Flow · 33 min
- 33 min
- Suited to: Beginner+
- Style
A flow that warms you up properly and fills the start of the day with energy.
Channel: Charlie Follows
About this practice: Vinyasa YogaEvening Yoga to Unwind · 25 min
- 25 min
- Suited to: First time+
- Style
Slow movement to release the day and settle into a quiet evening.
Channel: Charlie Follows
About this practice: Hatha YogaFluid Vinyasa Flow · 40 min
- 40 min
- Suited to: Beginner+
- Style
A vinyasa class that moves from pose to pose without a break.
Channel: Charlie Follows
About this practice: Vinyasa YogaA Full Hour of Flow · 60 min
- 60 min
- Suited to: Beginner+
- Style
An hour moving carefully through the whole body, from standing poses to the floor.
Channel: Charlie Follows
About this practice: Vinyasa YogaGentle Full-Body Stretch · 20 min
- 20 min
- Suited to: First time+
- Style
Gently stretching and releasing the whole body, from neck and shoulders to legs. Beginner friendly.
Channel: Charlie Follows
About this practice: Hatha YogaIntermediate Flow for Strength and Flexibility · 46 min
- 46 min
- Suited to: Regular+
- Style
A class for regular practitioners that builds strength and flexibility in balance.
Channel: Charlie Follows
About this practice: Vinyasa YogaIntermediate to Advanced Flow · 32 min
- 32 min
- Suited to: Regular+
- Style
A full-body flow for regular practitioners ready to go a step further.
Channel: Charlie Follows
About this practice: Vinyasa YogaA Full-Body Hour of Flow · 60 min
- 60 min
- Suited to: Beginner+
- Style
An hour-long full-body flow for beginners and intermediates.
Channel: Charlie Follows
About this practice: Vinyasa YogaMoon Salutations for Better Sleep · 17 min
- 17 min
- Suited to: First time+
- Style
Quiet moon salutations, the counterpart to sun salutations, flowing slowly towards night.
Channel: Charlie Follows
About this practice: Hatha YogaPower Yoga Flow · 29 min
- 29 min
- Suited to: Beginner+
- Style
A dynamic, sweaty flow that calls on strength and focus.
Channel: Charlie Follows
About this practice: Vinyasa YogaMorning Full-Body Flow · 22 min
- 22 min
- Suited to: First time+
- Style
A morning flow that moves the waking body gently and fully with the breath.
Channel: Charlie Follows
About this practice: Vinyasa YogaRestorative Flow · 25 min
- 25 min
- Suited to: First time+
- Style
Slow movement and longer rests that gradually release tension.
Channel: Charlie Follows
About this practice: Restorative YogaMorning Sun Salutations for Beginners · 11 min
- 11 min
- Suited to: First time+
- Technique
Sun salutations repeated at a pace that works even for first-timers.
Channel: Charlie Follows
About this practice: Sun Salutation (Surya Namaskara)Learning Sun Salutation A Step by Step · 7 min
- 7 min
- Suited to: First time+
- Technique
Sun salutation A broken down into each of its movements.
Channel: Charlie Follows
About this practice: Sun Salutation (Surya Namaskara)An Hour of Vinyasa Flow · 61 min
- 61 min
- Suited to: Beginner+
- Style
A full-body vinyasa flow ending with a short meditation.
Channel: Charlie Follows
About this practice: Vinyasa YogaYin Yoga with Sound · 47 min
- 47 min
- Suited to: First time+
- Style
Staying long in each pose, held by sound, for deep rest.
Channel: Charlie Follows
About this practice: Yin YogaYoga Nidra for Deep Rest · 11 min
- 11 min
- Suited to: First time+
- Practice
Lying down and following the voice, resting deeply while staying aware.
Channel: Charlie Follows
About this practice: Yoga NidraYoga for the Seven Chakras · 34 min
- 34 min
- Suited to: First time+
- Style
Asana and meditation that move through the seven chakras, from the base of the spine to the crown. A good way into the series.
Channel: Akshaya Agnes
About this practice: Hatha YogaMore from this series
Core Yoga for the Solar Plexus Chakra · 43 min
- 43 min
- Suited to: Beginner+
- Style
Core-focused asana that warm you from within, bringing awareness to the solar plexus (manipura chakra).
Channel: Akshaya Agnes
About this practice: Hatha YogaMore from this series
Heart Chakra Yoga to Open the Chest · 37 min
- 37 min
- Suited to: Beginner+
- Style
Asana that open the chest and shoulders, with meditation, bringing awareness to the heart centre (anahata chakra).
I practised this one myself, and it was really good.
Channel: Akshaya Agnes
About this practice: Hatha YogaMore from this series
Root Chakra Yoga for Grounding · 27 min
- 27 min
- Suited to: First time+
- Style
Asana and meditation that feel the foundation of legs and pelvis, bringing awareness to the base of the spine (muladhara chakra).
Channel: Akshaya Agnes
About this practice: Hatha YogaMore from this series
Sacral Chakra Yoga for the Pelvis · 40 min
- 40 min
- Suited to: Beginner+
- Style
Asana and meditation that release the hips and pelvis, bringing awareness to the lower belly (svadhisthana chakra).
Channel: Akshaya Agnes
About this practice: Hatha YogaMore from this series
Third Eye Chakra Yoga for Focus · 45 min
- 45 min
- Suited to: Beginner+
- Style
Asana and meditation that quieten the mind, gathering awareness between the eyebrows (ajna chakra).
Channel: Akshaya Agnes
About this practice: Hatha YogaMore from this series
Throat Chakra Yoga for Neck and Shoulders · 41 min
- 41 min
- Suited to: Beginner+
- Style
Asana, breath and meditation that soften the neck, shoulders and throat, bringing awareness to the throat (vishuddha chakra).
Channel: Akshaya Agnes
About this practice: Hatha YogaMore from this series
Suggestions are a guide only. If you have health concerns, consult a doctor or a qualified teacher.
Concept
To move, to breathe, to become still.
TOHWA sees yoga not merely as exercise but as a practice that connects the human body, breath, mind, nature and culture. Classical wisdom and contemporary practice; Japanese ma and Nordic calm. Between them, we make a space where you can take a slow, deep breath.
- 01
Body
Listening to the body as it is, through asana.
- 02
Breath
Settling the inner rhythm through pranayama.
- 03
Mind
Knowing stillness through meditation and philosophy.
- 04
Nature & Culture
Opening to place and season, tradition and daily life.
Featured Practices
Featured practices
- 001 Style
Hatha Yoga
Haṭha Yoga
A traditional yoga that works with the mind through the body, centred on asana (postures) and breath. The foundation of most modern styles.
India · in texts from around the 11th century
- 002 Style
Ashtanga Vinyasa Yoga
Aṣṭāṅga Vinyāsa Yoga
A strong, dynamic practice moving through fixed sequences of postures, with each movement linked to the breath.
Mysore, India · 20th century
- 003 Style
Iyengar Yoga
Iyengar Yoga
A yoga that emphasises precise alignment, using props such as blocks and straps to adapt each posture to the individual.
Pune, India · 20th century
- 005 Style
Yin Yoga
Yin Yoga
A quiet yoga of passive floor postures, each held slowly for several minutes.
North America · 1970s–90s
- 010 Technique
Sun Salutation (Surya Namaskara)
Sūrya Namaskāra
A signature sequence of yoga, linking forward bends, back bends and plank into one flowing series.
India · widely popularised in the early 20th century
- 012 Technique
Nadi Shodhana (Alternate Nostril Breathing)
Nāḍī Śodhana
A calm breath practice, closing one nostril with the fingers and breathing through each side in turn.
India · classical haṭha texts
Explore 108
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About
Why 108
In Indian traditions, 108 is known as the number of beads on a mala; in Japan, it is the number of temple bell strikes on New Year’s Eve. From 2026 to 2030, TOHWA will introduce 108 practices and ideas, one by one.
Read more