Sequence · 45 minutes · 37 poses
45 minute yoga at a slow, steady pace
This 45 minute yoga practice is slow: seated and floor warm-ups, standing poses held for close to a minute, a short sun salutation block, a small backbend, then long seated folds and a four-minute Savasana. It comes from the same generator as the random flow tool, run with fixed settings, so it is the same every time.
The sequence
| # | Pose | Hold | Cue |
|---|---|---|---|
| 01 | Seated Side Stretch | 45 seconds each side | Sit cross-legged with one hand on the floor beside you. Reach the other arm up and over, both sit bones heavy. |
| 02 | Easy Pose Sukhasana | 1 minute 40 seconds | Settle on a blanket with the hands on the knees. Let the out-breath grow a little longer than the in-breath. |
| 03 | Open Book | 1 minute 10 seconds each side | Lie on your side, knees bent and stacked. Open the top arm across to the other side and let the chest turn up. |
| 04 | Sphinx Pose Salamba Bhujangasana | 1 minute 20 seconds | Roll onto the belly and rise onto the forearms, elbows under the shoulders. Let the belly soften. |
| 05 | Table Top Pose Bharmanasana | 35 seconds | Come onto hands and knees, wrists under the shoulders, knees under the hips. Let the spine move a little. |
| 06 | Mountain Pose Tadasana | 35 seconds | Walk the hands back and roll up to stand. Feet hip-width, weight even, arms by the sides. |
| 07 | Standing Forward Bend Uttanasana | 50 seconds | Fold over with generous bends in the knees and hold the elbows. Let the head hang. |
| 08 | Star Pose Utthita Tadasana | 50 seconds | Roll up and step the feet wide, arms out at shoulder height. Reach through the fingertips, knees soft. |
| 09 | Garland Pose Malasana | 50 seconds | Turn the toes out and sink into a squat, heels on a rolled towel or a block under the hips if needed. |
| 10 | Wide Legged Forward Bend Prasarita Padottanasana | 1 minute 10 seconds | Rise, keep the feet wide and parallel, and fold from the hips with the hands on the floor or blocks. |
| 11 | Tree Pose Vrksasana | 45 seconds each side | Step the feet together. Foot to the calf or inner thigh, hands at the chest. Use a wall if you need it. |
| 12 | Downward-Facing Dog Adho Mukha Svanasana | 50 seconds | Fold, plant the hands and step back. Hips up, knees bent, heels heading down without forcing. |
| 13 | Low Lunge Anjaneyasana | 50 seconds each side | Step one foot between the hands and lower the back knee onto padding. Ease the hips forward. |
| 14 | Prone Y Raise | 50 seconds | Lie on the belly, arms overhead in a Y with the thumbs up. Lift the arms a little, lower slowly, repeat. |
| 15 | Cobra Pose Bhujangasana | 30 seconds | Hands under the shoulders, elbows in. Lift the chest a small way, using the back more than the arms. |
| 16 | Table Top Pose Transition | 15 seconds | Push back to hands and knees on the way to sitting. |
| 17 | Staff Pose Dandasana | 45 seconds | Sit with the legs long and the feet flexed, hands beside the hips. Lift through the crown of the head. |
| 18 | Side-Lying Leg Lift | 50 seconds each side | Lie on one side, head on the lower arm. Lift the top leg a little with the toes facing forward, lower it slowly. |
| 19 | Staff Pose Transition | 15 seconds | Sit up through Staff Pose, then come to standing. |
| 20 | Flamingo Pose Modern variation | 35 seconds each side | Stand on one leg with the other knee lifted in front. Soften the standing knee and keep the hips level. |
| 21 | Sun Salutation Surya Namaskar | 1 minute 40 seconds | Two slow rounds, one breath per movement. Bend the knees in the folds and step rather than jump. |
| 22 | Reverse Warrior | 30 seconds each side | From a Warrior II stance, slide the back hand down the back leg and reach the front arm up and over. |
| 23 | Chair Pose Utkatasana | 35 seconds | Sit back into the heels with the arms up. Keep the knees in line with the toes. |
| 24 | Wide Squat Pose Utkata Konasana | 45 seconds | Step wide, toes turned out, and bend the knees over the toes. Hands on the thighs or at the chest. |
| 25 | Plank Pose Phalakasana | 35 seconds | Come down to Plank, shoulders over the wrists. Lower the knees to keep the body in one line. |
| 26 | Locust Pose Salabhasana | 30 seconds | Lower to the belly. Lift the chest and legs a little, arms by the sides, neck long. |
| 27 | Table Top Pose Transition | 15 seconds | Press up to hands and knees on the way to sitting. |
| 28 | Cow Face Pose Gomukhasana | 50 seconds each side | Stack one knee over the other, both sit bones down. Sit on a block if the hips lift. |
| 29 | Bridge Pose Setu Bandha Sarvangasana | 45 seconds | Lie down, feet flat and hip-width apart. Press into the feet to lift the hips, knees pointing forward. |
| 30 | Happy Baby Pose Ananda Balasana | 1 minute 20 seconds | Hold the outer feet or the backs of the thighs and let the lower back rest on the mat. |
| 31 | Kneeling Quad Stretch | 50 seconds each side | Kneel in a low lunge on padding and reach back for the back foot, or loop a strap around it. Stop short of strain. |
| 32 | Puppy Pose Uttana Shishosana | 50 seconds | Hips over the knees, walk the hands forward and let the chest sink toward the mat. |
| 33 | Hero Pose Virasana | 1 minute 40 seconds | Sit between the heels or on a block, feet pointing straight back. If the knees object, sit cross-legged instead. |
| 34 | Seated Forward Bend Paschimottanasana | 1 minute 20 seconds | Legs long, knees soft. Fold from the hips and rest the hands where they land. |
| 35 | Caterpillar Pose Yin shape | 3 minutes 25 seconds | Stay folded but let the back round and the muscles soften. Rest the chest on a cushion if that helps. |
| 36 | Child's Pose Side Reach | 50 seconds each side | Come to Child's Pose and walk both hands to one side. Breathe into the long side of the waist. |
| 37 | Corpse Pose Savasana | 4 minutes 15 seconds | Lie down and let the whole body be still. Stay a little longer if you can. |
Forty-five minutes is a full class length, and this one is deliberately slow. Most poses are held for 35 to 80 seconds, there is a single short sun salutation block, and the last fifteen minutes are on the floor. It suits a weekend morning, a rest day from harder training, or anyone who finds fast vinyasa classes rushed.
The order comes from the site's session generator, the engine behind the random yoga flow generator, run with fixed settings: 45 minutes, level 2, full body, hatha-style holds at a slow pace. It follows the rules every generated session follows: a gentle warm-up, standing work that builds, one small backbend with a counter-pose, a quiet cool-down, and both sides of every one-sided pose. Three short transition steps are marked in the table.
You need a mat, two blocks, a strap or belt, a folded blanket, and a wall for Tree and Flamingo if you wobble. It assumes you know the main poses. If you are new, start with the beginner yoga sequence and come back after a few weeks, or try the shorter half-hour flow first.
Long holds are where people overdo it. Back off at the first sharp, pinching or burning feeling, especially in the knees in Hero, Cow Face and Garland, and in the lower back in Cobra and Locust. If kneeling is uncomfortable, sit on a block or swap Hero for Easy Pose. Rise slowly from the folds and from the final rest. In a hot room, keep water nearby and shorten the standing holds.
For tips on space, timing and staying safe without a teacher, see the guide to yoga at home.
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety; NHS, Exercise in pregnancy; CDC, Pregnant & Postpartum Activity: An Overview; Canadian Family Physician (Chan et al., 2014), via PubMed Central, Hot yoga and pregnancy: Fitness and hyperthermia. Last reviewed 2 October 2026.
Questions
Is a slow 45 minute yoga practice suitable for beginners?
It can be, once you know the main poses. The holds are long, so newer students tire in the standing section. Shorten every hold by a third, or start with a 20 minute routine and build up to this over a few weeks.
Why are the holds in a slow yoga practice so long?
Slow practice gives you time to settle into each pose, check how it feels and breathe. Longer holds also make the session calmer. If a hold feels too long, come out early and rest in Child's Pose; the timer will move on without you.
Is 45 minutes of yoga a day enough?
For most people it is plenty. Forty-five minutes gives time to warm up, hold standing poses, add a short sun salutation block and finish with long seated folds and rest. If a daily session feels like too much, three or four a week still work well, and a shorter routine still counts on busy days.
How many minutes of yoga should a beginner do?
Ten to twenty minutes is a comfortable start for most beginners, three or four times a week. Once the poses feel familiar, longer sessions like this slow 45 minute practice become easier to follow, since the holds are long and the pace is steady. Stop sooner if you feel tired, dizzy or sore.
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