Random yoga flow generator

How to use the flow generator

Pick a length, a level and a focus, then look at the flow that appears. If a pose does not suit you, press Swap beside it and the generator replaces it with another pose that keeps every rule intact. Press New flow for a fresh order with the same choices.

Use Leave out for anything you want to avoid:

• Knee strain drops kneeling poses and deep knee bends.
• Weight on wrists drops poses where the hands carry your weight, such as Plank and Downward Dog.
• Inversions drops poses with the head below the heart.
• Standing poses gives you a floor-only flow.
• Floor work gives you a standing flow that ends with quiet standing instead of lying down, for days when getting down to the mat is not an option.

When the flow looks right, play it in the practice app with timed voice cues, open it in the builder to edit it by hand, copy the share link, or print it. Every pose name links to its page in the pose library, with steps, easier versions and common mistakes, so look up anything unfamiliar before you start rather than halfway through.

How the flows are put together

The generator draws from the same pose library as the rest of the site, where each pose and stretch is tagged with its level, how hard it feels, the body position it starts from, which poses prepare for it, which poses balance it afterwards, and what it loads (knees, wrists, neck and so on). It then builds the flow in a fixed shape:

1. Warm-up: gentle moves at the easiest intensity, such as Cat-Cow, shoulder rolls or a slow lunge.
2. Build: standing poses and strength work that rise in effort, ending with the poses that prepare for the peak.
3. Peak: up to three of the hardest poses that fit your level: one in flows under 20 minutes, more in longer ones.
4. Counter-poses: a deep backbend, twist or inversion is followed straight away by a pose that brings the spine back to neutral, such as Child’s Pose after Camel or Fish after Shoulder Stand.
5. Cool-down: seated and lying stretches that get gentler toward the end.
6. Final rest: Savasana, longer in longer flows and never under two minutes in a flow of 15 minutes or more.

Within that shape, a few rules hold in every flow. Any pose done on one side is done on the other straight after, left then right, for the same time. The flow never jumps between positions that are awkward to move between: lying down to standing goes through sitting, for example. The same pose never appears twice in a row. And the total time lands within 10% of the length you chose, or within a minute for short flows.

The style changes the holds. Flow moves with the breath and keeps holds short. Hatha-style holds use each pose’s usual hold for the pace you pick. Yin-style long holds stay on the floor and hold quiet stretches for two to four minutes. Power leans toward strength poses.

These rules are tested in code: before release, 1,000 random flows across every combination of choices were checked against all of them, and every flow on this page is checked again as it is made. The summary under the flow title says whether it passed.

When to use it, and when not to

A random flow is useful when you know the basics and want variety, or when you have twenty minutes and no plan. It is less useful in your first weeks, when repeating one simple order helps you learn the shapes. If you are new, start with the fixed beginner sequence or another of the printable yoga sequences, and come back to the generator once those poses feel familiar. If you would rather choose every pose yourself, the yoga sequence builder lets you do that. Two flows from this generator are also written up as fixed pages, with fixed settings so they never change: a 45-minute slow yoga practice and a wrist-free yoga flow with no weight on the hands. For a set length without generating anything, the 10-minute yoga routine and the 30-minute home class are ready to print. The guide to yoga at home covers space, props and how often to practise.

The generator is a sequencing tool, not a teacher. It cannot see how a pose feels to you or adjust for an injury, so move slowly, breathe through the nose where you can, and come out of any pose that causes sharp pain, pinching or numbness. If you have a neck or back problem, high blood pressure or a heart condition, ask your doctor which poses to leave out, and choose Inversions under Leave out until you have.