Vinyasa yoga flows & sequences

Tap into nature’s calendar and acknowledge the moon cycles and seasonal changes in this Vinyasa practice. You’ll glide through a breath-led flow while contemplating the shadow and light in us all and considering what seeds you’d like to plant. Have a journal ready for post-Savasana. Postures include Revolved Lunge, a Half Moon variation, Bow Pose, and Fish Pose. This class previously aired on March 15, 2025.

This Vinyasa practice encourages you to not only set intentions but also nourish them so that they can begin to blossom. You’ll flow through core work, Bear Pose, Standing Splits, Triangle, and peak in Revolved Dancer Pose before winding down in Child’s Pose and Seated Forward Fold. This class previously aired on March 14, 2025.

This steady sequence creates a composed, focused approach to engage and strengthen your core (anterior and lateral). You’ll mindfully use your breath to keep calm while flowing through Boat Pose, Plank, Sphinx, Forearm Plank variations, Warrior II, Side Angle, and Triangle variations, supporting both isometric and concentric strength. This class previously aired on March 13, 2025.

This grounding yet energizing flow focuses on building stability and strength in a higher-level sequence with stabilizing poses and mindful transitions. Break a light sweat while gliding through Dolphin Plank, Lunges, Warrior III, Eagle, Triangle, Half Moon, and an inversion of your choice, then cool down in Pigeon. This class previously aired on March 12, 2025.

Elevate your strength and flexibility in this fun fusion class that blends Pilates and yoga, targeting hip-openers and upper-body-strengtheners. Warm up with Cat/Cows and Sun Salutations, then power through a Pilates core series, Low Lunge and Lizard, Fallen Triangle, and Malasana into Crow Pose, then cool down in Janu Sirsasana and Child’s Pose. This class previously aired on March 12, 2025.

In a breath-led flow with twists, pranayama (breathwork), and contemplation, this practice intends to deflate stress and regulate the nervous system. Enjoy a steady pace through Child’s Pose, Warrior II, Reverse Triangle, Lizard with a twist, Pigeon with a twist, and Bridge to finish feeling more like yourself again. This class previously aired on March 12, 2025.

This feel-good practice includes all of Vinyasa Yoga’s daily essentials to reset your body, mind, and energy. Enjoy a swift yet grounding flow with side bends, twists, Malasana (Squat), Parsvakonasana (Side Angle), Ardha Chandrasana Chapasana (Bound Half Moon), Camel Pose, and Upavishtha Konasana (Wide-Angle Forward Fold). This class previously aired on March 11, 2025.

This mindful flow is designed to build strength and range of motion in the abductor muscles while enhancing your focus and awareness. You’ll glide through a steady sequence emphasizing outer hip openers, including Reclined Hand-To-Big-Toe Pose (with a strap), Reclined Figure Four, Pigeon, Pyramid, Revolved Triangle, Revolved Half Moon, Firelog Pose, and Lotus Pose. This class previously aired on March 11, 2025.

Flow, focus, and melt tension from your mind and body in this practice that features continuous, breath-led movement to release stress. You’ll maintain a mid-tempo pace from beginning to end, dropping into a sequence with minimal instruction. Postures include Lunge Salutations, Warrior I, Revolved Half Moon, Revolved Chair Pose, Warrior II, and Bow Pose. This class previously aired on March 12, 2025.

No need to be well-versed in astrology to enjoy and benefit from this class. The theme encourages you to let go of perfectionism. You’ll practice this concept in a twist- and core-focused flow that allows you to just be without micromanaging. Start with supine core work, then flow through Crescent Lunge with a twist, a Warrior II variation, Revolved Pyramid, and Revolved Half Moon. This class previously aired on March 11, 2025.

Allow this practice to help you spring forward into the next season feeling strong, courageous, and confident. The brisk, energizing flow is designed to help you shake out stagnation and rise from the stillness of winter. Highlights include Malasana (Squat), Skandasana (Side Lunge), Reverse Triangle, Lizard, Down Dog variations, core work, Frog Pose variations, and Tree Pose. This class previously aired on March 10, 2025.

This brisk, higher-level sequence supports healthy aging and longevity by building strength, flexibility, confidence, and self-trust while inspiring you to embrace your body as it evolves. You’ll get right to it, starting in Chair variations, then glide through an Anjaneyasana progression, lots of Sun Salutations, plenty of backbends, Mountain Climbers, Side Plank Crunches, and arm balances before finishing with breathwork and meditation. This class previously aired on March 10, 2025.