Flow

Often known as Vinyasa, Flow practices are an opportunity for you to move your breath and body together in harmony. With varying levels of difficulty, below you can find a wide range of offers from flow practices that focus on opening and strengthening specific regions of your body to well-rounded practices that give you time to tune into body and breath.

Level 1

Often in a yoga practice you might find that you focus a lot on forward bending or backbending. Sometimes the sides of the body miss out on the action. This practice focuses on simple side bending postures to help you feel long through the sides o

The shoulders are complex and tend to be a site for stress. Give your shoulders some love with this simple practice. You'll open the front and backsides of the shoulders to feel more expansive through your upper body.

With a steady tempo and ample time to breathe into the shapes, this Level 1 practice emphasizes front of shoulder, midsection, and front of hip/thigh length. You'll move through a variety of lunges and finish with mild prone and reclined backbends.

Level 1/2

Craving a practice that lets you link up with your breath without standing or rapidly flowing through Chaturanga? Well here you go! This Low Flow will keep you low to the ground while you connect your breath with your movement. Expect a fair amoun

Do you ever feel a little overwhelmed? Who doesn't?? This short practice will get you moving right away so that you can connect with your body and breath. Eventually you'll slow down with some seated shapes to tune into your current state. Yoga

Level 1/2: Hamstrings Length Focus

Feel like you're too busy to get in a practice? I hear you! Carve out just 25 minutes to twist, backbend, forward fold, and side bend in this short, sweet well rounded flow practice. It's just 20 minutes to move your body, steady your breath, and f

We're getting deep into the backside of your legs in this practice! Experience active stretching of your hamstrings in this flow practice to develop a balance of strength and length for happy hamstrings. Recommended props: 2 blocks, 1 strap

Looking to do a little bit of everything in your flow? This 30 minute practice has some twisting, backbending, forward folding, core strengthening, and more all in a 30 minute flow. Recommended props: 1 or 2 blocks if you've got 'em

Level 1/2: Loving on Lunges

Feeling a little anxious? Overwhelmed? Use your physical practice to unwind and downshift your mental state. This practice features a simple flow, side bends, and forward bends to help you connect with your physical, mental, and emotional states.

Sometimes you just have to slow down, tune in, and be with whatever is occurring right here, right now. This practice focuses on holding postures to provide you the space and time to experience the present moment.

Inspired to wake up and get your day started with a yoga practice? This flow practice is the one for you! Explore postures that allow you to open up and be expansive to get your day started. Recommended props: 2 blocks

Backbends are a great focal point for a yoga practice. They open the front line of the body which is usually tight and short due to our tendency to sit all day. But backbends can be intimidating. That's where this flow practice comes into play! E

Level 2

We're all busy. We're all juggling more than we probably should, but for many of us that's our reality. Often carving out the time to engage with your yoga practice is tricky Enjoy this 20 minute, well-rounded practice that you can fit into even t

Flow: Straight Forward Twists

Level 2: Light & Centered Flow

Real talk: Backbends are hard! In a backbend you are literally moving your body back in space. How often do you move back in space in your regular life? Sometimes it takes a little bravery to explore those unknown spaces. This practice involves

For the longest time I'd work toward Hanumanasana - Splits Pose in my practice and I just wasn't making any progress. Turns out only stretching the living daylights out of your hamstrings isn't enough. In this practice you'll focus on working smar

One of the many beautiful aspects of the physical yoga practice is the sensation of opposites. This practice will emphasize getting grounded and feeling supported while also playing with the oppositional force of rising and lifting upward in space.

Ever feel like you just can't get out of your head and you just need to move your body? Well here you go! Here's a 30 minute flow that allows you to move continuously with your breath without thinking too much about the details. Free your breath

Level 2: Inner Hip Lengthening

This practice features numerous balancing shapes like Warrior III, variations on Side Plank, and Crow pose to get your grounded and focused. While finding a steady, rhythmic, and balanced breath, you'll flow into and out of shapes without feeling ru

Get ready to move your body and prepare to take flight! This practice will feature a steady flow to prep your arms, core, and legs for Bakasana - Crow Pose. Whether or not you're a consistent Crow practitioner, you'll take away some helpful tips an

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Love Pigeon Pose? Want to explore variations on Pigeon? This is your party! This practice will feature a variety of Pigeon shapes including a reclined variation, a twisting version of Half Pigeon, Half Pigeon as an arm balance, and more! Recommend

In this practice you'll emphasize the actions of pressing and pulling to create strength and activation within your shapes. You'll work through a variety of outer hip lengthening postures and frontside opening postures leading up to a variation on K

Roll out your mat and get ready to put in some work! This hour-long practice features a steady flow emphasizing core and leg strength along with sustainable alignment. You'll wrap up with some lengthening postures and rest time. Recommended props:

Level 2/3

Looking for ways to build more strength and stability in your Side Plank? I've got you covered! In this practice you will learn about the finer details of Side Plank plus other variations on the shape: Vasisthasana B and Kapinjalasana. Recommende

Get ready to flow with your breath and work your outer hips! This practice focuses on outer hip and thigh length while working shapes in strong, active ways. Along the way you'll work twisting shapes that build upon the outer hip length and strengt

The shoulders are complex creatures. They move in all sorts of directions to help your arms and hands literally take in the world around you. They're tricky joints that often have limitations. This practice features lots of front and backside shou

Twists can be physically and mentally demanding postures. But there's space to explore a sense of ease even when you're working hard! This practice will breakdown a variety of standing twisting shapes with an emphasis on outer hip stretching and up

Pincha Mayurasana - Forearm Balance - can be a tricky shape. The inverted shape requires a fair amount of upper body strength and demands good mobility in the shoulder joints. In this flow practice you'll explore variations on Forearm Plank and Ea

Slow does not always mean easy! This practice builds into a steady flow focusing on moving with a strong foundation and using your muscles to move with control. Expect a fair amount of work through your core and lower body. Recommended props: 2

What happens when Half Pigeon and Crow Pose have a baby? They make Eka Pada Galavasana - Flying Pigeon Pose! This practice consists of an athletic flow and lots of outer hip stretches to prepare you for the arm balance. As always, remember to be pa

This 60 minute flow practice is all about the balance of strength and mobility. Gearing up for the half variation of Visvamitrasana, you'll explore versions of Side Plank, side bends, and lots of inner and outer hip and hamstring lengthening. Reco

What is the beast, you ask? I consider the beast to be those moments in your practice when you push harder than you should. Or when maybe you should ease off on the throttle, but you go harder. Being challenged is good! However, do you ever reach

Explore a variety of sidebending postures in this flow practice with a build up to Compass Pose. Recommended props: 1 block, 1 strap