First Flow: Beginner Yoga

New to yoga? First Flow is a calm, simple place to start.

Press start and the app guides you through 20 beginner poses in about 20 minutes. Each pose has a short get ready time, then you hold it for a few slow breaths. A soft ring fills as you breathe in and empties as you breathe out, so you always know when to breathe. Poses that work one side at a time give each side its turn.

20 beginner poses
Mountain, Tree, Chair, Standing Forward Fold, Warrior I, Warrior II, Triangle, Low Lunge, Plank, Downward Facing Dog, Cobra, Cat, Cow, Child's Pose, Easy Seat, Butterfly, Seated Forward Fold, Bridge, Knees to Chest and Corpse Pose.

Clear and kind guidance
• Three short cues for every pose, in plain words
• An easier option for every pose, so you can go at your own pace
• The Sanskrit name of each pose
• Pause, go back or skip ahead any time
• A gentle daily reminder at a time you choose, only if you want one
• A home screen widget: the pose of the day and Begin in one tap
• A Science page with clear charts of the studies on slow breathing

Breathe at your pace
• Steady: 4 in and 4 out
• Slow: 5 in and 5 out
• Calm: 4 in and 6 out
• Get ready time of 5, 7 or 10 seconds

Soothing sound
• Calm music under the flow, a singing bowl bath, or silence
• Soft singing bowls mark each step
• A warm voice reads each pose and its cues, or turn it off

Made to feel good
• Two moods: deep Dusk and light Blush, or follow your phone
• Works with TalkBack and large text

Simple and private
• Pay once, own it. No subscription and no ads
• No account and no sign up
• Works fully offline. The app does not use the internet

Go easy, listen to your body, and stop if anything hurts. If you have a health condition or are pregnant, ask your doctor before you start.

Recent changes:
New singing bowls: clean, warm recordings for each step, and a richer singing bowl bath under the flow.