The paid version has the option to customize your yoga workout and put in moves that you want to do. This is what I like about it and it's worth the small price to do that. The other nice thing, especially for beginners, is that you can see what they do and they also describe how to do each move and exactly when to breath through it.
|Sun Salutation is a staple move in yoga|
I also enjoy the Crescent Moon Post which also stretches the hips down to the knee.
The last post I end with is the Corpse pose. This is so relaxing that sometimes I almost fall asleep again when doing it. Ha!
The paid version has many other poses to choose from and you can try them out and find out what's best for you. I only do two 20 minute sessions of yoga and only 2-4 times a week(usually 2) and it's all I need to keep my body feeling good. While you can do the yoga any time of the day, I particularly like doing this just after I finish my run.
Have a great day and....Keep Running!!!!