Sprouts: Intro to Flows

Sprouts: Intro to Flows

You can't always spend an hour on the mat. Sprout your practice with these shorter intro flows! This is a great place to grow your at-home practice and learn sequences that can go with you anywhere. Practice a few at a time or find your favorite and hit replay again and again. Only you know how to yoga, your way!

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Sprouts: Intro to Flows
  • Find Extra Energy: Recharge Anytime

    If you usually find yourself reaching for an afternoon cup of coffee, this class is for you! Flow through a few foundational poses to get the blood pumping and your prana (life force energy) moving. (17:13)

    No Props Needed

    Featured Poses:
    Easy Pose (Sukhasana)
    Tabletop Pose (Bharmanasana)
    Child...

  • OPEN UP YOUR BODY: Get Expansive

    Take a moment to breathe, stretch, and open your body – without leaving the floor. (22:34)

    Recommended Props: Blocks, pillow or bolster, strap

    Featured Poses:
    Corpse Pose (Savasana)
    Knees to Chest Pose (Apanasana)
    Supine Twist (Supta Matsyendrasana)
    Seated Cat/Cow Flow (Marjariasana/Bitilasana)...

  • STRETCH IT OUT: Loosen Up

    Feeling like your body needs to go through a taffy puller? We got you. Create space in your hips, hamstrings, and spine with the help of a few seated and supine postures. (25:30)

    Recommended props: strap, blocks, bolster or pillow

    Featured poses:
    Corpse Pose (Savasana)
    Knees to Chest Pose (Apan...

  • Warm Up Your Body: Refresh Your Energy

    The perfect flow to squeeze in whenever you can morning, noon, or night. Flow through foundational sequences to get your body warm and your mind focused. (23:21)

    No props needed

    Featured poses:
    Easy Pose (Sukhasana)
    Cat/Cow Flow (Marjariasana/Bitilasana)
    Mountain Pose (Tadasana)
    Upward Salute/H...

  • IT'S ALL ABOUT YOU: Ground and Center

    It’s yoga, your way. This flow is designed to spread the love from head to toe and get your whole body engaged. Your practice is all about you and what you need – take things as they come, take breaks, and only do what feels good. (23:50)

    No props needed

    Featured poses:
    Corpse Pose (Savasana)
    S...

  • TAKE A MOMENT FOR YOU: Find Inner Strength

    When life feels hectic, come here to get grounded. Whether your day is just getting started or you need a mid-day reset, this flow will connect you to your inner strength and help you keep going. (23:20)

    No props needed.

    Featured Poses:
    Corpse Pose (Savasana)
    Tabletop Pose (Bharmanasna)
    Cat/Cow...

  • HIGHLY FLAMMABLE: Release Energy & Angst

    Move through the bullshit with this firey class to work out life’s kinks and release pent-up energy. If you feel like laying down, do it. If you feel like screaming – do it! (26:29)

    Recommended props: blocks

    Featured poses:
    Corpse Pose (Savasana)
    Knees to Chest (Apanasana)
    Supine Twist (Supta M...

  • FAN YOUR FLAME: Re-Energize Your Day

    Shake off stagnant energy and clear your head with this lunchbreak-friendly, high-energy flow. Let yourself fall open and leave your mat burning bigger and brighter! (30:20)

    Recommended props: blocks

    Featured poses:
    Corpse Pose (Savasana)
    Knees to Chest (Apanasana)
    Supine Twist (Supta Matsyendr...

  • LIFT OFF: Energize, Get Happy

    This supportive, energizing class starts soft and steadily fires up to activate endorphins and leave you feeling light. Allow thoughts and resistance to flow over you, and allow your breath to ground you in the truth: you are here now. Take breaks when you need to, add props when you need to, and...

  • AM HONEY: Wake Up Slow

    Wake yourself up slow and sweet. Soften while you strengthen as you move through spinal activations and get stagnant energy moving. Do it on a mat, do it on the rug, do it in your bed! (11:44)

    No props needed

    Featured poses:
    Easy Pose (Sukhasana)
    Tabletop Pose (Bharmanasana)
    Cat/Cow Flow (Marja...

  • SLOW ROLL: Pre-Bedtime Practice

    Bring your mess here and let it go. This class focuses on mindfulness through a short sequence of simple floor postures. Pull your energy back in and let yourself relax. The perfect pre-bedtime practice! (17:01)

    No props needed

    Featured poses:
    Corpse Pose (Savasana)
    Knees to Chest (Apanasana)
    S...

  • NICE STEMS: Lower Body Flex

    Open your heart and take a rest. This class is perfect for days spent sitting at a desk or after waking up stiff in the morning. You might want a strap and whatever other props you like to give yourself support. Worship your thighs, they deserve it. (16:42)

    No props needed

    Featured Poses:
    Corps...

  • DOGGY STYLE: Down Dog Three Ways

    Work through the bullshit one downward dog at a time. Strengthen, lengthen, and ground through a few variations on everybody’s favorite way to get their face down and their ass up. (15:00)

    No props needed

    Featured Poses:
    Easy Pose (Sukhasana)
    Tabletop Pose (Bharmanasana)
    Cat/Cow Flow (Marjarias...

  • EARTHY QUEEN: Invite Confidence, Release Nervous Energy

    Release nervous energy and invite in confidence with this grounding, no-frills flow. Listen to your body and only do what feels good – you’re an earthy queen. (15:36)

    No props needed

    Featured Poses:
    Corpse Pose (Sukhasana)
    Knees to Chest (Apanasana)
    Tabletop Pose (Bharmanasana)
    Cat/Cow Flow (M...

  • FLAKY DAYS: Energize When You'd Rather Not

    We all have days we'd rather flake than show up on the mat. Turn your excuses into fuel with this quick, energizing flow. The next time you feel like skipping class, grab your favorite props and hit play instead. (14:00)

    No props needed

    Featured Poses:
    Easy Pose (Sukhasana)
    Seated Cat/Cow Flow ...

  • UNSCREWED: Frustration Release

    Sometimes we think we’re screwed when we’re really just screwed too tight. Unscrew your mind and body while releasing anxiety and frustration! (15:31)

    No props needed

    Featured poses:
    Corpse Pose (Savasana)
    Knees to Chest (Apanasana)
    Reclined Half Lotus/Reclined Bikram Tree (Supta Ardha Padmasa...

  • SACRED SELF: Inner Peace & Strength

    Work with your inner world so you can better show up for the one outside. This flow is designed to leave you feeling strong, confident and at peace for facing the rest of your day. (15:49)

    No props needed.

    Featured poses:
    Corpse Pose (Savasana)
    Supine Twist (Supta Matsyendrasana)
    Downward Faci...

  • AM SAUCE: Yoga Espresso Shot

    Pour this flow on days that feel extra dry and let yourself soak it up! This flow is best for the morning or anytime you want a burst of energy. Leave the mat feeling centered and ready to spice up your life. (14:38)

    No props needed.

    Featured poses:
    Corpse Pose (Savasana)
    Tabletop Pose (Bharman...

  • OPEN MIND: Don't Wait–Meditate

    Reminder: closed doors keep in as much as they keep out. Meditation is about opening the mind wide to allow thoughts to come and go on their own. Before you say you can't meditate, try this practice. (22:07)

    No props needed

    Featured poses:
    Easy Pose (Sukhasana)

  • PIN CUSHION: Meditate Your Feelings

    If sitting still with your emotions is the hardest thing to do, that’s how you know you need it most. In this meditation focus on being still and breathing through discomfort. If you’ve been having a lot of big emotions come up in your postural practice, come here to sit with them. (15:42)

    No pr...

  • QUICKIE: Meditate & Breathe

    Get in a quick meditation when you need it, anytime, anywhere. Whether you’re sitting at your desk, in the car or laying down just before bed. Take a few minutes to relax, decompress and breathe. Just the quick relief we were looking for. (11:12)