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 fire | advanced yoga
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mermaid pose breakdown
we're building up to mermaid pose with plenty of deep hip and heart openers—so get ready to feel it, physically and emotionally. this class moves steadily through big stretches and strong shapes, helping you open, soften, and strengthen along the way. take your time, listen to your body, and trus...
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get into headstands
sometimes a shift in perspective changes everything—literally. in this 50-minute flow, we’ll explore the path toward headstand (sirsasana). this is less about achieving the pose and more about what you learn along the way. strength, curiosity, and patience come together as we build from the groun...
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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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