Calm Flow

How this timer works

A clear voice reads each step's cue as it begins; every cue is written out below. A soft tick marks every second. The last five seconds of every step are counted out loud. It calls out the time left as each exercise runs. A chime marks each change of step. It closes with “Great work! Workout complete!”

1. Child's Pose

   Begin in Child's Pose, focus on your breath.

   2:002 minEXERCISE

2. Transition

   Slowly move to your hands and knees.

   0:3030 secGET READY

3. Cat-Cow

   Flow through Cat-Cow, warming up the spine.

   3:003 minEXERCISE

4. Transition

   Prepare for Downward Dog.

   0:3030 secGET READY

5. Downward Dog

   Hold Downward Dog, feel the stretch.

   4:004 minEXERCISE

6. Transition

   Walk your feet towards your hands.

   0:3030 secGET READY

7. Standing Forward Bend

   Relax into a Forward Bend.

   3:003 minEXERCISE

8. Transition

   Gently rise to standing.

   0:3030 secGET READY

9. Mountain Pose

   Stand tall in Mountain Pose.

   2:002 minEXERCISE

10. Transition

    Lie down on your back.

    0:3030 secGET READY

11. Final Relaxation

    Relax completely, letting go of tension.

    5:005 minREST