Guided yoga sessions you can follow at home

A yoga session on YogaMitra is a complete, timed practice that you follow with your eyes and ears: a 3D figure moves into each pose, a calm voice names it and tells you when to breathe in and out, and a ring shows how long is left in the hold. Choose one of the 16 sessions above, press play and practise at home with nothing to install and no account.

How the guided yoga player works

Every session uses the same player. The figure stands on a mat and moves smoothly from one pose to the next, so the guided yoga poses are easy to copy. Drag it to turn it and see a pose from the side or back; double-tap to reset the view.

• Play and pause. The big round button starts and pauses the guided yoga practice. On a computer you can also press the space bar.
• Previous and next. The arrow buttons jump to the pose before or after. You can also tap any pose in the list below the controls.
• Voice on or off. The speaker button mutes the voice. Captions still appear, so you can practise quietly.
• Language. Choose any of 28 languages, from English, Hindi and Tamil to Spanish, Arabic and Swahili. Pose names and spoken cues change with it.
• Hold time. Shorter holds suit a busy morning; longer holds give a deeper stretch.
• Full screen. Helpful when your phone is a few steps away. The screen stays awake while a session plays.

In each hold the voice counts the first breaths ("breathe in… breathe out"), then lets you breathe on your own while a small chip keeps showing the rhythm. A saffron ring on the mat grows as you inhale and shrinks as you exhale. For two-sided poses such as Triangle Pose the left side comes first, then the voice says "now the other side". A finished session is saved to My practice, so your streak grows.

Which yoga session to choose for your goal

Beginner sessions use simple standing, kneeling and lying poses. The five intermediate ones work like an intermediate yoga class online, free, with longer balances, planks and deeper hip stretches.

For a yoga session for relaxation or stress relief, start with Calm for Anxiety and Stress or Bedtime Yoga for Sleep. For weight loss, alternate Weight Loss Power Flow with Surya Namaskar.

The best yoga session for flexibility is Full-Body Flexibility, done after a short walk. Runners like the Hip Opener on rest days. Each health page, such as yoga for back pain, also has its own guided session.

How long should a yoga session be?

For most people, 10 to 20 minutes a day works better than one long class a week. Short, regular practice is easier to keep up, and that habit is where most yoga session benefits come from: easier movement, better balance and a calmer mind. A 10 minute yoga session for beginners, such as Morning Wake-Up, is enough to feel looser.

• 15 minute yoga workout at home: Full-Body Flexibility, or Surya Namaskar plus Neck and Shoulder Release.
• 20 minute yoga workout at home: Weight Loss Power Flow, or Your First Yoga Session plus Surya Namaskar.
• 30 minute yoga workout at home: Surya Namaskar, Core Strength, then Hip Opener. As a 30 minute yoga session for beginners, try Your First Yoga Session and Back Pain Relief, then a short guided Yoga Nidra.

For more yoga session ideas, join poses from different sessions in the yoga sequence builder, or let the personal yoga plan pick a yoga session for each day as a weekly plan.

How to do yoga at home: a simple setup

Yoga training at home needs little: a mat or rug, space to lie down with your arms out, and a screen you can see from the floor. Practise on an empty stomach, two to three hours after a large meal. After-Meal Digestion is the exception: it stays in gentle kneeling and seated poses.

1. Put your screen at the end of the mat, a little raised, and pick your language and hold time.
2. Move slowly and stay in a range that feels like a stretch, never a sharp pain.

How to end a yoga session

Most sessions finish in Savasana (Corpse Pose). Stay for the full rest while your breathing settles, then roll to your right side and sit up slowly. For a longer rest, add guided yoga meditation such as Yoga Nidra.

What to eat after a yoga session

Drink water first. If you are hungry, a light snack such as fruit, yoghurt or a few nuts is fine after 20–30 minutes; keep heavy meals for later.

Sessions for beginners, seniors, kids and pregnancy

Beginners: as an at home yoga routine, do Your First Yoga Session for a week, then add Morning Wake-Up. That simple yoga workout for beginners teaches the basic poses; the yoga for beginners guide explains them in more detail.

Seniors: the yoga session for seniors keeps poses low and steady. Stand next to a wall or chair for Tree Pose, much like a free chair yoga class online.

Kids and teens: the yoga session for kids is short and playful, with Lion Pose and Happy Baby, so guided yoga for kids feels like a game. Guided yoga for teens can use the adult beginner sessions.

Pregnancy: Gentle Prenatal Flow avoids lying on the belly, deep twists and strong core work. Ask your doctor or midwife first.

If you have high blood pressure, heart disease, glaucoma, a recent injury or surgery, check with your doctor before you start, and skip any pose that hurts.

Is this a free online yoga class?

Close to one, with a difference. There is no live teacher and no video: the 3D guide and voice lead you, so you can start any time, pause whenever you like and practise in your own language. Think of these yoga sessions online as free lessons for learning the basic poses. If you have a health condition or want hands-on corrections, a few lessons with a qualified teacher are worth it too.