Vinyasa yoga flows & sequences

This practice focuses on simple, effective ways to maintain muscle and is especially beneficial for maturing bodies. Activate your arms, legs, back, and core with variations in Cat/Cow, Down Dog to Chaturanga, Lunges, and Bridge. You’ll add light hand weights and a cushion to beloved Vinyasa poses to increase productivity for a not-too-overpowering but great workout. This class previously aired on November 24, 2024.

This higher-level Power Yoga practice follows a ladder format, offering many opportunities to flow through familiar shapes. Build heat while considering your balance (on and off the mat) through a strong sequence with High Lunge, Revolved Half Moon, One-Legged Mountain, and balancing twist variations. This class previously aired on November 23, 2024.

It’s common for our hips to carry deep tension — physical and emotional. This Vinyasa class unlocks that tension, tightness, and stress for a healthier energy flow. Find release in a steady, hip-focused sequence of Down Dog with Figure Four variation, Pyramid, Fallen Triangle, Pigeon, Frog Pose, and Bound Angle Pose. This class previously aired on November 22, 2024.

This mindful flow features balancing postures and transitions that help you stay centered and focused. You’ll cultivate strength and mental clarity in a steady flow with Tabletop Knee-To-Elbow, Parighasana (Gate Pose), Standing Splits, Warrior III, Fallen Triangle, Half Moon, and Sirsasana (Headstand), then cool down in Marichyasana III (a seated twist) and Pigeon Pose. This class previously aired on November 22, 2024.

Cultivate a sense of stability in this Vinyasa practice that maintains a steady, consistent breath in a balance-focused series. Sharpen your concentration in a brisk flow with Crescent Lunge, Warrior III, Warrior II, Triangle, Half Moon, Padangusthasana (Big Toe Pose), and Vasisthasana (Side Plank). This class previously aired on November 21, 2024.

This ladder-style sequence builds through creative, non-traditional versions of poses to open your side body, from your armpits to ribs and IT bands. It’s a great practice to increase lung capacity for breath and simply feel great. Start with Child’s Pose, then explore Planks, Triangle, Half Moon, Side Angle, and Tree Pose before finishing with Ardha Matsyendrasana (Half Lord of the Fish) and Supported Bridge. This class previously aired on November 20, 2024.

This Vinyasa class creates a mind-to-muscle connection with your thighs, helping you soak in the details of your practice. Start with a core-focused warm-up, then flow through variations of Boat Pose, Cobra, Crescent Lunge, Warrior II, and Goddess Pose before finishing with Camel Pose and Figure Four. This class previously aired on November 20, 2024.

This Vinyasa flow features familiar postures (with slight variations) synced with rhythmic breath to help you feel awake yet calm. Enjoy finding seamlessness in transitions while floating through Vinyasas, Low Lunge, Side Angle, Half Sun Salutations, and Seated Twist. This class previously aired on November 19, 2024.

Greet the day with clarity and intention in this gentle Vinyasa flow. Designed to help you create space physically, mentally, and energetically, you’ll glide through Child’s Pose, Half Split, Malasana (Squat), Humble Warrior, Skandasana (Side Lunge), Saddle Pose, Figure Four, and Cat Pulling Its Tail Pose for a stretchy and cozy start to your morning. This class previously aired on November 18, 2024.

From full-range openers to arm balances, this higher-level flow strengthens, mobilizes, and stretches your entire upper body. Explore a powerful sequence with scapular Push Ups, Garudasana and Gomukhasana variations, Marching Plank, Bound Side Angle, Vasisthasana, and Bakasana. This class previously aired on November 18, 2024.

This practice follows the arc of a retreat — from activity to restfulness — with everything to increase your strength, agility, and flexibility. You’ll take time to see what’s alive in you, prioritizing inner peace. Start with twisted Lunge, Plank, and Push Ups, into standing postures, standing balances, and Sun Salutations. Then, explore Jump Squats and Dog Splits into grounded postures before finishing with Savasana and breathwork. This class previously aired on November 16, 2024.

This dynamic, empowering flow moves through feelings of stuckness with fluency and care. From jumping and shaking to lots of twists and strong Vinyasa sequences, expect your energy to shift in a positive direction. More highlights include Dog Split, Squat, Revolved Chair, Vashistasana (Side Plank), Ustrasana (Camel Pose), and Sirsasana (Headstand). This class previously aired on November 18, 2024.