the perfect flow to energize your whole body and get pumped up for whatever’s next. with spinal mobility, balancing, and backbends, this practice is designed to wake you up from the inside out. move, breathe, and step off your mat feeling strong, open, and ready for anything.
recommended props: blocks, bolster
featured poses:
corpse pose (savasana)
wind relieving pose (apanasana)
supine twist (supta matsyendrasana II)
boat pose (navasana)
tabletop (bharmanasana)
cat/cow flow (marjaryasana/bitilasana)
puppy dog pose (uttana shishosana)
downward dog (adho mukha svanasana)
downward dog twist
forward fold (uttanasana)
mountain pose (tadasana)
upward salute (urdhva hastasana)
halfway lift (ardha uttanasana)
high plank (dandasana/palakhasana)
low plank (chaturanga dandasana)
upward dog (urdhva mukha svanasana)
warrior 2 (virabhadrasana 2)
triangle pose (trikonasana)
half moon pose (ardha chandrasana)
revolved half moon pose (parivrtta ardha chandrasana)
wide-legged forward fold (prasarita padottanasana)
bow pose (dhanurasana)
bridge pose (setu bandha sarvangasana)
corpse pose (savasana)
Up Next in 30 - 45 minute classes
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OPEN ALL THE WAY: Dive Deep Mermaid
We’re building up to Mermaid Pose with a lot of hip and heart openers, and shit is gonna get deep. (40:26)
Recommended props: blocks
Featured poses:
Child’s Pose (Balasana)
Crocodile Pose (Makarasana)
Cobra Pose (Bhujangasana)
Upward Facing Dog (Urdhva Mukha Svanasana)
Downward Facing Dog (Adho... -
strength vinyasa
we’re not gonna lie—this one burns. get ready to sweat out all the bullshit, let go of the need to perform, and just be in the practice. need to take a break? go for it. want to add a prop? hell yes. this is your practice, your pace. you’re a bad bitch, and you’ve got this.
recommended props: bl...
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CALM DOWN: Find Peace
This is the cozy, peaceful warmth of a fire on a cold night. We’re getting into the hips and allowing our soul to settle. You’ve done so much – give yourself permission to do less. Meet us in Savasana. (33:21)
Recommended props: blocks, bolster, strap
Featured poses:
Corpse Pose (Savasana)
Knee...
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