Vinyasa yoga flows & sequences

This steady-paced flow strengthens your core while also focusing on your hip flexors and adductors (inner and outer hips). You’ll utilize your breath to stay centered and stable while moving through Plank, High Lunge variations, Warrior III, Chair, Malasana (Squat), Humble Warrior, and Boat Pose. This class previously aired on May 6, 2025.

This practice flows at a pace that allows you to savor and hold postures. You’ll open your hips, stretch your hamstrings, and release your shoulders and spine in a slow-moving sequence with dynamic twists, Lunge variations, Salutations, and standing postures. This class previously aired on May 5, 2025.

Start your morning by releasing tension in this steady, strong flow that helps you cultivate stress-free energy for the rest of your day. Enjoy Thread the Needle, Puppy Pose, Camel Pose, Fallen Triangle, Boat Pose, Revolved Dancer Pose, and Sphinx Pose to finish feeling open, expansive, and empowered. This class previously aired on May 5, 2025.

This Vinyasa class focuses on the relationship between expansion and contraction. You’ll explore cross-referencing techniques from Katonah Yoga while moving in different directions and finding stability in your center. The energizing flow includes core work, Down Dog, One-Leg Tadasana, Warrior III, One-Legged Bridge, and Navasana (Boat Pose) variations. Expect detailed cueing to help you lean into your somatic experience and mind-body connection. This class previously aired on May 5, 2025.

With just enough movement to open and energize your body, this class is excellent for starting your day or unwinding after work. The gentle flow focuses on seated and standing postures, with a few prone backbends. Postures include Anjaneyasana (Crescent), Ardha Hanumanasana (Half Split), Standing Forward Fold, Wide-Legged Forward Fold, Triangle, Lizard, and Janu Sirsasana (Head-To-Knee Forward Fold). Please note: No meditation or Savasana is included. This class previously aired on May 4, 2025.

Often, we arrive at practice with the mind controlling the body, feeling anxious or unclear. But our practice allows the body to inform the mind, releasing stress and building strength. This class takes you through a powerful flow to help balance yourself with a compassionate, patient, and easeful mindset. Expect challenges, hip opening, and a wave of peace to wash over you. Highlights include Lunge variations, Chair Pose, Side Plank Crunches, standing postures, backbends, Gomukhasana (Cow Face Pose), Forearm Balance prep, Bound Half Moon, and Padmasana (Lotus) variations. This class previously aired on May 3, 2025.

When your world feels loud and overstimulating, this practice helps you turn your attention inward to find calm and declutter your thoughts. You’ll flow through familiar postures with minimal cueing, including Sun Salutations, Warrior I, Airplane Pose (a Warrior III variation), Warrior II, Dancing Warrior, Half Moon, Pigeon, and Seated Wide-Legged Forward Fold. This class previously aired on May 2, 2025.

Reconnect to the present moment in this dynamic flow designed to help you feel more grounded. Invite yourself back to the here and now while gliding through Seated Cat/Cow, Lizard Pose, Wild Thing, core work, Seated Spinal Twist, Fallen Triangle, and Pigeon. This class previously aired on May 2, 2025.

This Vinyasa flow is designed to enhance the range of motion throughout your entire body. You’ll increase physical awareness while exploring passive and active mobility. Expect some challenges and core activation moving through Pigeon, High Lunge, Utthita Hasta Padangusthasana (Extended Hand-To-Toe Pose), Warrior II, Bound Triangle, Half Moon, Bow Pose, Frog Pose, and Lotus Pose. This class previously aired on May 1, 2025.

Cultivate a sense of focus and presence in this mindful practice that synchronizes breath and movement. In a continuous, brisk-paced flow, you’ll glide through feel-good postures, including Cat/Cow, Lunge Salutations, Warrior II, Side Angle, Malasana, and Lizard, and enjoy practicing Box Breathing for an extra calming effect. This class previously aired on April 30, 2025.

This straightforward, up-tempo flow starts your morning strong with classic Salutations, core strengtheners, standing postures, and arm balances. Energize with Surya Namaskar A and B, Bakasana (Crow Pose), Parsva Bakasana (Side Crow), Vasisthasana (Side Plank), Warrior III, and an optional Handstand. This class previously aired on April 30, 2025.

Perfect for easing into your day, this calm, steady sequence connects you to presence with mindful movement synced with the breath. Awaken your body and calm your mind while flowing through Low Lunge variations, Pigeon, Bridge, Fish Pose, and Forward Fold. It’s also an excellent class to pause and reset at any time of day. This class previously aired on April 30, 2025.