Vinyasa yoga flows & sequences

An all-around flow that geared towards burning off the bird, post turkey day! We begin on our backs to wring out the laziness and make our way into a modified Surya Namaskar A. From there we continue through quite a few standing postures and incorporate our tripod headstand into the flow. We breakdown tripod headstand and a few of the transitions in and out of it. Using danurasana for backbends, we finish with janu sirsasana and paschimottanasana. Down with tryptophan my fellow yogis!!!!

See both sides of the coin through a deluge of vashistasana variations (side plank) that compare to their standing postures cousins. We will practice extended arm version, tree pose, half lotus, vashistasana B and kapinjalasana.

Explore the dance between effort and ease in this Vinyasa practice that utilizes flow and stillness to find balance. The relaxing yet energizing sequence includes Half Sun Salutations, Airplane Pose (a Warrior III variation), Warrior II with Eagle Arms, Side Angle, Triangle, Half Moon, and Gomukhasana (Cow Face Pose). This class previously aired on April 22, 2025.

This Vinyasa practice considers dynamic relationships between effort and ease, strength and flexibility in yoga poses. The energizing, steady flow includes Bird Dog, Three-Legged Dog, Warrior III, Warrior I, Natarajasana (Dancer Pose), Gomukhasana (Cow Face Pose), and Savasana. You’ll work on creating stability in balancing postures by increasing tension between opposing forces. This class previously aired on April 21, 2025.

Part warming and part cooling, this class is an ideal blend of effort and ease. You’ll start with a creative, heat-building flow that plays with Side Plank variations before ending with a relaxing sequence dedicated to deep release. Start with Sphinx and Cobra, into Side Planks, Dolphin, Warrior II, and Tree Pose. Then, cool down in Supported Reclined Virasana, Supported Bridge, Pigeon, and Janu Sirsasana. This class previously aired on April 20, 2025.

This energizing Vinyasa class is excellent preparation for practicing Hanumanasana (Splits) and Padmasana (Lotus Pose). You’ll emphasize hip openers with a special focus on the adductor muscles (inner thighs), core strengthening, and building full-body power. The strong flow includes Pigeon, Lizard with a quad stretch, Revolved Side Angle, Warrior 1, Revolved Half Moon, Lotus, and Hanumanasana. This class previously aired on April 8, 2025.

This easygoing Vinyasa practice allows you to simply flow, be present, and release anything weighing you down. Great for if you’re feeling stressed and just want to move, you’ll start seated then glide through Chair Pose, Low Lunge, Eagle Pose, Triangle, and Sphinx, letting life-stuff drift away. This class previously aired on April 8, 2025.

This relaxing Vinyasa practice stretches your body without overworking to help you unwind the day and prepare for a restful night’s sleep. You’ll stay low to the ground in a gentle flow with Crescent Moon, Half Split, and backbends, then enjoy seated postures, including Janu Sirsasana, Half Straddle, and Reclined Thread the Needle. No Savasana is included, but finish feeling ready to glide into bed. This class previously aired on April 6, 2025.

Maintaining your practice with back pain can be difficult, and this Vinyasa class is here to support you with lots of adjustments. The highly modified sequence includes strong, neutral-spine poses that help to work your hips, legs, shoulders, and core while keeping back symptoms at bay. Highlights include Plank, Forearm Plank, Warrior II, wide-footed Squat, shoulder openers, and Push Up variations. This class previously aired on March 31, 2025. Please note: This class does not treat or diagnose back ailments and is for those who have received the green light from a doctor or medical professional to practice.

This Vinyasa flow embraces the Goldilocks principle — not too much, not too little, but just right. You’ll discover how to protect your resources by noticing how much effort is needed while maintaining a sense of calm. The rhythmic sequence includes Cobra, Crescent, Dolphin, Camel, Revolved Triangle, Standing Splits, Warrior III, Wild Thing, and Pigeon. This class previously aired on March 30, 2025.

This powerful New Moon flow honors the space between endings and beginnings, a natural rhythm of release and renewal. You’re invited to let go of the old and create space for new intentions. The mindful breath-led sequence embraces both challenge and surrender and includes Warrior II, Reverse Warrior, Side Angle, and Hero Pose. Have a journal nearby to reflect. This class previously aired on March 29, 2025.

This energizing flow is designed to build strength and range of motion in your entire body. You’ll start with hip openers to activate flexibility and stability, leading into poses for spinal mobility, and then finish with shoulder openers. Postures include Reclined Padangusthasana (Hand-To-Big-Toe Pose), Bridge, Lizard, Half Moon, Bound Side Angle, Pigeon, Pyramid, and Warrior I. This class previously aired on March 27, 2025.