Vinyasa yoga flows & sequences

Gently awaken your body and connect with your breath while moving through this grounding, energizing flow. It leaves you feeling clear, centered, and ready to take on the day with ease and strength. Postures include Warrior I, Thread the Needle, Sphinx, Child’s Pose, Hero Pose, Wide-Legged Forward Fold, Bridge, and Shoulderstand. This class previously aired on May 17, 2025.

If sleep was a challenge last night, this flow is an ideal remedy to move and boost your energy. The brisk-paced sequence focuses on leg strengthening, breath awareness, and the practice of not knowing, helping to optimize your inner state. Start with Cat/Cow, Low Lunges, and Sun Salutations into cross-referenced Vinyasas, standing postures, Chair Pose, and dynamic Cobra. This class previously aired on May 17, 2025.

Create more space for joy — in your practice and life — through this heart-opening Vinyasa flow. You’ll move briskly through various postures that help you feel expansive and alive, including Puppy Pose, Lightning Warrior, Shiva Twist, Wild Thing, and Baby Grasshopper Pose (an arm balance variation). This class previously aired on May 16, 2025.

This Vinyasa practice focuses on foundational alignment — hips and knees over ankles and shoulders over hands — while deepening your awareness and presence. You’ll explore how to bear weight efficiently to protect your joints, muscles, and stability. The steady flow includes Supta Padangusthasana (Reclined Hand-to-Toe Pose) variations, Plank, Sphinx, Warrior II, Half-Bound Side Angle, Triangle, Half Moon, and Pigeon. This class previously aired on May 15, 2025.

A soothing way to start your day, this gentle flow unwinds your hips, spine, and shoulders while awakening your energy. Highlights include dynamic kneeling twists, seated side bends, modified Lunge Salutations, Garudasana (Eagle Pose) variations, and dynamic Bridge. This class previously aired on May 14, 2025.

This breath-led flow anchors your body and mind with breathwork and fluid, grounding postures. You’ll start with Box Breathing, which helps to regulate the nervous system and reduce cortisol, then move steadily through Low Lunge variations, Lizard, Pigeon, and One-Legged Seated Forward Fold. Finish feeling less stressed, more present and spacious. This class previously aired on May 14, 2025.

This seamless, breath-led flow is designed to sharpen your awareness and bring your mind into the present moment. You’ll move briskly through Side Angle, High Lunge with a twist, Eagle Pose, Warrior III, and Pigeon while focusing your thoughts. Plus, enjoy Box Breathing for more mind-clearing effects. This class previously aired on May 13, 2025.

This Vinyasa practice highlights the relationship between your core and lower back to support functional movement patterns. You’ll target the posterior core to strengthen, enhance mobility, and work on alleviating any lower back discomfort. The strong, backbendy flow takes you through Cobra, Locust, High Lunge, Low Lunge with a backbend, Warrior III, Bow Pose, Bridge, and Wheel Pose. This class previously aired on May 13, 2025.

No need to be an astrology buff to enjoy this class. The energizing yet relaxing flow focuses on the physical concept of contracting to expand while looking within to find hidden truths about your potential. Tap into the Full Moon energy while gliding through Sun Salutation variations, Eagle Pose, Dancing Warrior, Half Moon, Sphinx, and Camel Pose. This class previously aired on May 13, 2025.

Show up as you are, and trust that is enough. This encouraging Vinyasa flow takes you through side bends, Half Split, Cat/Cow, Lizard, Humble Warrior, Flip Dog, 90/90, and Seated Forward Fold. It’s great for days when you need that reminder of how great you and your practice are. This class previously aired on May 12, 2025.

Move thoughtfully and precisely through this all-inclusive Vinyasa practice that offers many options to level up or down. Flow briskly through Sun Salutations, Chair Squats, Standing Split, Hanumanasana (Splits), Anjaneyasana (Crescent Lunge), and abdominal work. Blocks are suggested but not required. This class previously aired on May 12, 2025.

This Vinyasa practice focuses on twisting and arm motions to increase spinal mobility and stimulate digestion. It’s also a great class to find a sense of stability while opening your mind. The sequence progresses through Surya Namaskar A and dynamic versions of Parsvakonasana (Side Angle), Utkatasana (Chair Pose), Parivrtta Trikonasana (Revolved Triangle), and Ardha Chandrasana (Half Moon), then Ustrasana (Camel Pose), Paschimottanasana (Seated Forward Fold), and Savasana to finish. This class previously aired on May 12, 2025.