this 20-ish minute flow will warm you up from head to toe. bring every part of yourself to the mat—the messy, the imperfect, the resilient. we all make mistakes, we all struggle, but you were made to bear it. feel every moment of intensity and remember: just because it’s hard doesn’t mean you can’t do it. you’re stronger than you think.
no props needed
featured poses:
mountain pose (tadasana)
upward salute (urdhva hastasana)
forward fold (uttanasana)
half forward fold (ardha uttanasana)
high plank (dandasana/palakhasana)
low plank (chaturanga dandasana)
upward facing dog (urdhva mukha svanasana)
downward dog (adho mukha svanasana)
side plank (vasisthasana)
wild thing (camatkarasana)
headstand (sirsasana)
child’s pose (balasana)
Up Next in advanced classes
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quick headstand warm-up
ready to flip your perspective? this short, energizing flow will get you upside down without overthinking it. we’ll warm up, build strength, and play with headstand—no pressure, just movement. grab a block (or whatever you have for support), roll out your mat, and let’s get into it.
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yoga for loneliness
there is nothing wrong with feeling lonely. this comforting flow is here to remind you that you alone are enough. lengthen, strengthen, and connect with your inner badass—because your solo, independent energy is powerful as hell. let’s move, breathe, and embrace exactly where you are.
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body opening yoga flow
explore triangle pose and feel into all your edges—the physical ones, the emotional ones, and everything in between. if you take just one thing from this practice, let it be acceptance. meet yourself exactly where you are, breathe into the challenge, and trust that you are enough.
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