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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full body vinyasa flow
get fired up, build heat, and let it all go. sometimes, the best way to find relaxation is to sweat out the bullshit. this flow will fill your entire body with warmth before gently cooling things back down, leaving you refreshed, restored, and lighter than before.
recommended props: blocks, stra...
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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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warm up into wall headstands
let’s get shit moving toward your first full inversion: headstand! but listen—if you don’t get upside down today, that is a-okay. this is a journey, not a race, and there’s no timeline for when things should happen. the more you remind yourself that it doesn’t matter, the more fun you’ll have. so...
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