Slow

These practices are very similar to vinyasa flows, but follow a slightly slower pace. Rather than moving breath to movement, you'll be encouraged to take a few breaths in each pose and give yourself permission to move slowly. You'll move through some warm-up postures, build to a peak pose or sequence, and then cool-down with some floor work before the practice ends with savasana.

Balance (20 minutes)

This slow flow is here to help you improve your balance and stability. Slow flows, in general, can be sneaky tough and are great for building strength in those little stabilizer muscles all over the body. And this practice is extra helpful! So, slow down, strengthen your core, and improve your balance with this quick practice.

Suggested props: none

Suggested music: 20 min- Slow

Camel (34 minutes)

This slow flow is perfect for when you are feeling just a little *tight*. If you are feeling any tension or tightness in your shoulder and neck area– this is the practice for you! Take your time and enjoy bringing some release to those areas of your body that can use some love.

Suggested props: 2 blocks

Suggested music: 35 min- Slow

Twists (44 minutes)

This slow flow is full of twists– in the best way possible. Take some time to slow down and take care of yourself. Twists have tons of physical benefits like strengthening the core, helping with digestion, and increasing blood flow to the spine, BUT twists also provide immense mental benefits! The twisting poses in this flow can help to calm the overall nervous system and leave you feeling more peaceful and relaxed than when you started.

Suggested props: block

Suggested music: 45 min- Slow

Warriors (24 minutes)

This slow flow will quickly become one of your favorites! Warrior poses are some of our strongest shapes, and this flow includes ALL of them. Come back to this practice whenever you are looking to tap into that inner-warrior!

Suggested props: none

Suggested music: 25 min- Slow

Half Moon (22 minutes)

This practice is exactly what you are looking for if you want to improve your stability and balance. We work on strengthening the entire core and give the low body some real love. Plus, the warm-up alone is full of plenty of feel-good stretches!

Suggested props: block

Suggested music: 20 min- Gentle

Dancer (21 minutes)

This slow flow is a really well rounded practice. In just a short amount of time we will target stretching out the quads and hamstrings (some BIG muscles), along with opening up the chest and working on balance. It’s a lot, but it doesn’t feel overwhelming. Take your time and enjoy this full-body flow.

Suggested props: block

Suggested music: 20 min- Slow

Wild Thing (35 minutes)

Just because it’s a slow flow don’t underestimate this one! This Wild Thing flow does a fantastic job of strengthening your shoulders and your core. You are still moving at a slower pace, so there is plenty of time to settle into the poses, but you’ll also definitely feel some heat build.

Suggested props: block

Suggested music: 35 min- Slow

Warrior II (26 minutes)

This slow flow is simple and so so good. It’s just a classic full-body slow flow, and it incorporates some of the tip-top poses that are designed to leave you feeling POWERFUL and STRONG. So, take some time for yourself and enjoy.

Suggested props: block

Suggested music: 25 min- Slow

No Hands (31 minutes)

This slow flow is a phenomenal full-body practice that incorporates plenty of your absolute favorite poses. There’s just one little twist: you don’t spend any time on your hands! No Downward Dog, No Chaturanga. None of it. So, give your wrists a little break and mix-up your practice with this No Hands flow.

Suggested props: none

Suggested music: 30 min- Slow

Dancing Shiva (32 minutes)

This slow flow combines balance and twists to keep things fun! This is great for strengthening your core and low body. Plus, it mixes things up and keeps your practice fresh!

Suggested props: blocks

Suggested music: 30 min- Slow

Funky Sun Salutations (16 minutes)

This slow flow is one of my favorites. A little funky, pretty quick, and it just plain feels good. Really, there isn’t much more you could ask for.

Suggested props: none

Suggested music: 15 min- Slow

Bound Side Angle (28 minutes)

This slow flow is great for your hips, chest, and hamstrings! Really, it targets those bigger muscle groups to help you feel your overall best. The pace is nice and slow, which makes this perfect as a recovery practice whenever you may be feeling stiff or sore.

Suggested props: block

Suggested music: 30 min- Slow

Goddess (21 minutes)

This gentle flow is fantastic for hip-opening and strengthening your low-body. But, don’t worry: your upper-body will get some love here too. There are plenty of chest opening poses and some really nice shoulder work to give us a super well-rounded practice.

Suggested props: block

Suggested music: 20 min- Slow

Balance (37 minutes)

This gentle flow moves at a bit of a slower pace and incorporates some of our most valuable balance poses. This is fantastic for helping to build strength in the low body and increase stability around your ankle and knee joints. Even if you don’t think you’re “good” at balancing, this practice packs some serious benefits for you.

Suggested props: none

Suggested music: 40 min- Gentle

Half Moon (30 minutes)

This is a super fun gentle flow! We are still moving nice and slow throughout this practice, but you are definitely working. We open up the hips and strengthen the entire low body with this practice. There is an “infinity” sequence included which is a little funky and a good way to mix up your practice.

Side note: Teton was SUPER into filming during this video, but not as much into behaving and being quiet.

Suggested props: 2 blocks

Suggested music: 30 min- Gentle

Figure 4 Chair (21 minutes)

This gentle practice is absolutely fantastic for your hips! This flow will help you to stretch out your glutes and your outer hips. Absolutely wonderful for your low-body mobility!

Suggested props: none

Suggested music: 20 min- Gentle

Mac Miller (40 minutes)

This gentle flow has a little bit of everything; there are twists, side-body stretches, and balancing. It's all included at a bit slower pace to help calm your entire system. Take some time for yourself and encourage yourself to move slowly with some mellow Mac Miller jams.

Suggested props: blanket, block

Suggested music: 40 min- Mac Miller (Gentle)

Monkey Twist (17 minutes)

This gentle flow is exactly what you need when you are looking for a quick reset! Use this practice to help you stretch out your quads and get in some nice, juicy twists. The sequence isn’t overly-complicated, which is perfect anytime you need to get out of your head and just focus on moving your body for a bit.

Suggested props: none

Suggested music: 20 min- Gentle

Refresh- Gentle (30 minutes)

This gentle flow is just what you need for a full-body practice. There are some chest-opening poses included to help relieve tension in the back and shoulders. There are some twists included to aid with spine mobility. There are backbends to help bring some balance back to your body with all of the rounding forward that we do on a day to day basis. This is perfect for those times when you are just needing to hit the refresh button on your whole system.

Suggested props: block

Suggested music: 30 min- Gentle

Sun Salutation B (24 minutes)

This is a full body flow in every sense of the word. This is ideal when you are looking to get out of your head and move your body. Slowing down as you move through this familiar sequence is a great way to check in and focus on being intentional with these shapes that we come back to often.

Suggested props: 2 blocks