Vinyasa yoga flows & sequences

Feel more open and relaxed as you unlock your hips and heart in this steady practice of approachable yet strong postures. Flow through Warrior II, Side Angle, Flip Dog, Locust, Bow Pose, Pigeon, and (optional) Mermaid Pose to create expansion and release tight, sore muscles. This class previously aired on October 3, 2024.

This grounding flow keeps you close to the mat for your entire practice. Build your foundation from the ground up through spinal stretches, alternating crescent lunges and half splits, and flowing through a warrior sequence to open up the hips and chest. Wind down with forward folds and twists as you lower yourself further towards the ground, closing out with a blissful savasana. This class previously aired on October 3, 2024.

This vinyasa sequence targets the hip and shoulder joints, with an emphasis on enhancing your range of motion and lengthening, particularly in the outer and front hip areas. The practice encourages a mindful connection to the breath, helping you stay grounded in the present moment. This class previously aired on October 3, 2024.

Lengthen and strengthen from head to toe in this breath-led flow that plants the seeds of intention and gratitude for the rest of your day. Enjoy a steady sequence that considers your mind-body well-being, featuring Revolved Low Lunge, Standing Side Bend, Warrior II, Triangle, Side Angle, and Bridge Pose. Expect holds in postures plus moments for reflection and relaxation. This class previously aired on October 1, 2024.

This practice is designed for post-work or in the evening to move your body and release pent-up stress. You’ll stay low to the ground in a fluid sequence that flows from one pose to the next, so there is less thinking and more doing. Highlights include mandala-style Moon Salutes with Anjaneyasana, Half Split, and Cobra, then finish with Forward Folds and Savasana. This class previously aired on October 2, 2024.

This higher-level Vinyasa class is inspired by the Ashtanga Primary Series. It’s a strong, full-body practice that features the original sequence with a few modern updates to increase your focus and stamina. Highlights include Surya Namaskar A, Surya Namaskar B, Uttihita Hasta Padangusthana (Extended Hand-To-Big-Toe Pose), Standing Splits, Bakasana (Crow Pose), Vasisthasana (Side Plank), Headstand, and Shoulderstand. This class previously aired on October 2, 2024.

A flow to simply feel good, this stretchy class is full of shoulder openers, side bends, and poses for your hips and hamstrings. It’s a great reminder to enjoy your practice and release perfectionism. Flow through Balasana (Child’s Pose), Easy Twist, Shoulder Circles, Warrior II, Trikonasana (Triangle), Anjaneyasana (Crescent), and Pigeon Pose. This class previously aired on October 1, 2024.

This class helps you align with your dreams and desires. In a mindful flow, explore Gustavo’s five-step manifestation method that clears resistance and calls in what you truly deserve. Enjoy a steady sequence with Triangle, Pigeon, Eagle, Fallen Triangle, Skandasana, and visualization meditation. Gustavo says, “Let’s flow, bestie — it’s time to manifest your dreams.” This class previously aired on September 20, 2024.

This feel-good flow celebrates your journey (even the stumbles) to remind you that you’re whole and worthy. Enjoy an energizing sequence with Supported Bridge, core work, Sun Salutation combos, Humble Warrior, Revolved Dancer Pose, Fallen Triangle, and Happy Baby while embracing the fact that you are enough just as you are. This class previously aired on September 30, 2024.

Create a stable foundation for your yoga practice in this Vinyasa class that focuses on breath awareness and body parts that come in contact with the mat most (hands and feet). Flow through Supta Padangusthasana (Reclined Big Toe Pose), Forearm Plank, Side Plank, High Lunge, Warrior III, Warrior II, Half Moon, and Baddha Konasana (Bound Angle Pose) while exploring fundamental aspects of Vinyasa yoga. This class previously aired on September 30, 2024.

Not too much, not too little; this morning practice hits the sweet spot. You’ll harness energy and start your day with intention and purpose. Begin with meditation, then flow through a slowly building sequence of creative Sun Salutations, Warriors, Triangle, Half Moon, Side Plank, and a hip-opener before finishing with a brief Savasana. This class previously aired on September 29, 2024

Explore traditional, familiar shapes woven with new, unique ones to increase your awareness of how to prepare for arm balances, specifically Crow Pose. This Vinyasa flow supports playfulness and joy while you shift your perspective and face fears around challenging postures. Use blocks creatively in a sequence with Diver Pose, Chair Pose, and Crow Pose. This class previously aired on September 28, 2024.