This flow is all about creating stability in your shoulders. It’s designed to build strength while bearing weight, work on an active range of motion, and increase flexibility. Postures include Plank, Side Plank, Gomukhasana (Cow Face Pose), Garudasana (Eagle Pose), and Bound Side Angle. This class previously aired on May 16, 2024.

This creative Vinyasa practice flows through several backbends to prepare you to peak in Ardha Chandra Chapasana (Bound Half Moon or Sugarcane Pose) and Dhanurasana (Bow Pose). You’ll open your chest to create space for more breath, explore pelvis placement, stretch the front body, and strengthen your legs. More postures include Cactus Arm variations, modified Warrior II, modified Side Plank, Humble Warrior, and Pashchimottanasana (Seated Forward Fold). This class previously aired on May 15, 2024.

Elevate your practice in this challenging Vinyasa flow dedicated to binds. You’ll support your upper body by creating more range of motion in the anterior shoulders to adequately prepare your body for binding postures. Using a strap, move through Gomukhasana, Crescent Lunge, Warrior II, Half Bound Lotus, and Pigeon Pose. This class previously aired on May 13, 2024.

This practice perfectly blends technique with fluidity. You’ll explore details and nuances of postures while savoring a steady, mid-paced tempo. Flow through Crescent Lunge with active range of motion shoulder openers, Lunging Sun Salutations, standing twists, Bow Pose variations, Janu Sirsasana variations, and Heron’s Pose. This class previously aired on May 15, 2024.

Embrace the best of both worlds — yang and yin. Start with a dynamic Vinyasa sequence to build full-body strength and mobility, then ease into slow, long-held Yin postures to soothe the nervous system and quiet your mind. The flow includes Sun Salutation variations, Standing Forward Fold, and Humble Warrior variations, then relax into Pigeon, Gomukhasana, and Janu Sirsasana. This class previously aired on May 8, 2024.

This Vinyasa practice gives you a little boost and encourages you to check in with yourself. Enjoy a relaxing, slow flow that opens your body and mind and leaves you feeling your best. Postures include Child’s Pose, Thread the Needle, Ragdoll Forward Fold, Anjaneyasana, Half Splits, Warrior III, and Cobra. This class previously aired on May 10, 2024.

Busy moms, this class is for you (but all are welcome)! Enjoy a feminine theme that lovingly nurtures and opens the body, flowing through a relaxing sequence with Trikonasana (Triangle), Goddess Pose, Parsvottonasana (Pyramid Pose), and Wheel Pose. Finish in Pigeon Pose and a restful Supta Baddha Konasana (Reclined Bound Angle). What better way to take time for you than by stepping onto your mat? This class previously aired on May 9, 2024.

This relaxing Vinyasa flow opens your hips, stretches your spine, and helps to relieve tightness with Pigeon Pose, Forward Fold, and Side Lunge. It’s perfect for the end of your day or to unwind tension whenever needed. This class previously aired on May 9, 2024.

Improve your upper body strength in this Vinyasa practice that builds resilience and stability. You’ll focus on postures that target the shoulders through a strong sequence with Dolphin Pose, Eagle Pose, Sphinx, Forearm Plank, and High Lunge. This class previously aired on May 9, 2024.

This slow, breath-focused class explores where dynamic movements seamlessly merge with steady, static poses. It’s a great practice to calm your nerves, increase feelings of joy, and foster harmony between body, mind, and spirit. Flow through Surya Namaskar A, dynamic Forward Fold, Surya Namaskar B, a Warrior flow, Camel Pose, and dynamic Wide-Angle Seated Forward Fold before finishing in meditation. This class previously aired on May 8, 2024. This is the second of five classes in Kia’s Awaken Heart Series, designed to help you cultivate a long-lasting connection to yourself with movement and breathwork that brings you home to your heart. Kia invites you, “Dare to dream a new reality into existence with every movement and breath.” This series is a weekly progression. We recommend completing one class each week, practicing at least once before moving on to the next class. Class air dates from this series: Awaken Heart Series: Heart Breath & Flow — May 1, 2024 Awaken Heart Series: Heart Coherence — May 8, 2024 Awaken Heart Series: Chakra Breath & Flow — May 15, 2024 Awaken Heart Series: Clarity Breath & Flow — May 22, 2024 Awaken Heart Series: Quiet Flow & Meditation — May 29, 2024

This practice is designed for those who desire to meditate but feel restless in mind or body. Flow through gentle Sun Salutations, Warrior II, Side Plank, Warrior III, Revolved Chair, and Camel Pose to release excess energy and prepare to sit comfortably. Then, finish class with a 10-minute meditation. This class previously aired on May 7, 2024.

Here’s a little something to switch on your body, mind, and soul in the morning. Start with a light body shake, then move through a gentle breath-led flow with Chair Pose, Baby Cobra, Low Lunge variations, Half Splits, and a standing balance. If you have an extra 10 or 15 minutes, we suggest pairing this class with Marc’s Visualize Your Day Meditation or 5-5-5: Flow, Breathwork, & Meditation class. This class previously aired on May 7, 2024.