Vinyasa

These practices will flow from pose to pose in a seamless manner. You will link together poses in a breath to movement pattern that feels very natural. These practices include a gentle warm-up, guidance to a peak posture, and a cool-down ending in savasana.

Sugarcane (28 minutes)

This vinyasa flow has it all! There’s some elements that focus on balance, some elements that focus on stretching out the quads, some elements that focus on opening up the shoulders, and some parts where ALL of that is put together! So, grab your mat and let’s get ready to move.

Suggested props: block

Suggested music: 30 min- Vinyasa

Bound Side Angle (22 minutes)

This vinyasa flow is a lovely combination of stretching and strength-training! Build strength in your low body, while opening up the chest and shoulders– an area that can get seriously tight. This practice is quick enough that you can fit it into your busy day, and effective enough you’ll want to make it a regular part of your routine.

Suggested props: none

Suggested music: 20 min- Vinyasa

Warriors (35 minutes)

This vinyasa flow brings together all the warrior poses! We’ve got Warrior I, II, and III here to put together a powerful and fun flow! Use this practice to help you build up your physical strength and tap into your inner-strength.

Suggested props: none

Suggested music: 35 min- Vinyasa

Grounding (18 minutes)

This vinyasa flow is fairly quick, but packs some serious impact. Use this practice to move your whole body and help yourself ground down whenever things are feeling a bit *much*.

Suggested props: none

Suggested music: 20 min- Vinyasa

Eagle (38 minutes)

This vinyasa practice is well-rounded and fun. That’s really all you need, right? Get out of your head and focus on your breath and moving your body for a bit. It will do you so much good!

BONUS: this flow makes eagle pose, which can seem VERY tricky, super accessible!

Suggested props: block

Suggested music: 40 min- Vinyasa

Hips (31 minutes)

This vinyasa flow is one of the best all around practices we have! The focus on this practice is getting in and stretching the hips in a wiiiiide variety of ways. This is particularly important because the hips are an area that tends to be tight in most people AND tight hips impact mobility in every other area of the body. So, this practice helps with overall improved flexibility and increased mobility.

Suggested props: 2 blocks

Suggested music: 30 min- Vinyasa

Malasana (15 minutes)

This vinyasa flow is quick and so good. It’s a full-body practice with extra emphasis on the hamstrings and hips. This practice can be used in so many different ways. You can use it as a warm-up or a cool-down from a workout. You can use it as a reset after a long day. You can use it as a way to get 15 minutes totally to yourself! This flow is so versatile!

Suggested props: 2 blocks

Suggested music: 15 min- Vinyasa

Pregnancy-Friendly (22 minutes)

Looking for a yoga practice without any time laying on your belly and minimal forward folds? We have got you covered! This is a full-body vinyasa flow that is designed so anyone can use this practice, including our pregnant yogis! As always, listen to your body and find what works best for you. Keep movin’, keep breathin’, you’re doin’ great!

Suggested props: block

Suggested music: 20 min- Vinyasa

Hips (25 minutes)

This flow is all about the hips! Throughout this practice we will stabilize the core and help stretch out your low-body. There is a little balance work, a little twisting work, and lots of good vibes. Short but effective! (just how I like my work meetings, am I right?)

Suggested props: none

Suggested music: 25 min- Vinyasa

Camel (21 minutes)

This vinyasa flow is quick and super effective. This practice helps stretch out the front-body, and is particularly helpful if you spend a lot of time seated or have tight hip-flexors. Plus, it helps you to strengthen your glutes and hamstrings!

Camel pose may look intimidating, but don’t let that scare you out of the practice– there are props that you can use and plenty of pit stops or modifications along the way.

Suggested props: block

Suggested music: 20 min- Vinyasa

Moon Salutation (30 minutes)

This vinyasa flow is just plain fun. Moon salutations are nice and familiar with juuuust enough funky-ness to keep things exciting. Use this practice whenever you’re ready for a bit of a refresh (but don’t want to commit to getting bangs!).

Suggested props: none

Suggested music: 30 min- Vinyasa

Reverse Triangle (30 minutes)

This vinyasa flow is a classic! The poses in this practice will help you to stretch out your legs and hips WHILE strengthening your abdominals and improving stability. Need I say more?

Suggested props: blocks

Suggested music: 30 min- Vinyasa

Revolved Half Moon and Eagle (32 minutes)

This vinyasa flow is exactly what you need when you are looking to mix it up. This practice includes lots of funky transitions and variations on the poses that you know and love. Some may say that this flow is perfect for the adventurous yogi, or anyone who just doesn't take themselves too seriously. It’s an absolutely great time.

Suggested props: none

Suggested music: 30 min- Vinyasa

Mermaid (22 minutes)

This vinyasa flow targets two areas that tend to hold a lot of tension in our bodies: shoulders and hips. Admittedly, these are areas that I try to target often because they need so much love, but this practice brings in some new shapes and is a great way to mix up your practice while still getting those benefits we really really need in those areas.

Suggested props: block

Suggested music: 20 min- Vinyasa

Wild Thing (18 minutes)

This vinyasa practice is one you are going to want to revisit often! This quick flow packs a punch. You’ll strengthen your entire core and shoulder area WHILE opening up your hip flexors and chest– two areas that can get very tight. Definitely a fan favorite.

Suggested props: block

Suggested music: 15 min- Vinyasa

Pyramid (17 minutes)

This is another short and sweet vinyasa practice to add to your favorites list! If you are feeling tight in your hamstrings or have simply just been sitting for too long, this is the practice you are going to want. The simple full body flow and gentle (but seriously effective) hamstring work is going to have you coming back to this flow time and time again.

Suggested props: blocks

Suggested music: 15 min- Vinyasa

Dancer (33 minutes)

This vinyasa practice is one of my favorites! This flow is perfect for opening up your chest and stretching out those tight shoulders. Often, with dancer’s pose it can be easy to focus on the balancing element and the low body. And I get it: I mean, HELLO you're literally creating a bow shape with half of your body while balancing on one leg with the other half! BUT, there are also so many underrated benefits for your upper body in this practice. So, don’t let the idea of what dancer’s pose is “supposed” to look like scare you; try this out and see how you feel!

Suggested props: block

Suggested music: 30 min- Vinyasa

Tree (28 minutes)

This vinyasa practice is ideal to help you ground down. There are just enough balancing poses to keep you on your toes (ha– see what I did there?), along with plenty of time spent stretching and attending to some areas in your body that could typically use some extra attention.

Suggested props: block

Suggested music: 30 min- Vinyasa

No Hands (20 minutes)

This vinyasa flow is pretty unique and funky. This entire practice we spend absolutely NO time with our weight in our hands. So, no down dogs, no planks, no chaturanga vinyasas… none of it! Of course, I am not saying that any of those things are bad, but it’s definitely nice to mix it up. In yoga we spend a lot more time on our hands that people are typically used to. So, if your wrists are looking for a little break or you just want a slightly different flow– this is the one for you!

Suggested props: block

Suggested music: 20 min- Vinyasa

Lizard (13 minutes)

This vinyasa flow is a tried and true favorite. It is a practice you’ll come back to again and again; it’s a quick one, but it hits all of the main areas that tend to get tight. You’ll love this for a pre-run warm-up, a post-walk cool-down, or middle of the day reset! It does it all.

Suggested props: none

Suggested music: 10 min- Vinyasa

Goddess (30 minutes)

This vinyasa flow is fantastic for giving your legs a little love. We will spend some extra time stretching out the hamstrings, and then add in some ankle mobility. By the end you’ll definitely be feeling that full-blown goddess energy!

Suggested props: 2 blocks

Suggested music: 30 min- Vinyasa

Funky Goddess Warrior (17 minutes)

This quick vinyasa flow is fun and funky. Exactly what you are looking for if you’re feeling a little stuck in your practice or just life in general. This flow mixes it up without getting overly complicated and feels good for the whole body.

Suggested props: none

Suggested music: 15 min- Vinyasa

Ladder (28 minutes)

This vinyasa flow revisits some of your favorite poses, but with a bit of a twist. We will build up to a “ladder” flow where each time we go through our sequence we add on a new pose, building until we get to our full sequence. This style of flow can be really helpful if you struggle to keep your mind from wandering during your practice. And, really, it’s just fun and good for us to mix it up sometimes!

Suggested props: block

Suggested music: 30 min- Vinyasa

Humble Warrior (19 minutes)

This vinyasa practice is absolutely awesome for your shoulders and upper-back. The practice is a quick one and one that you’ll want to come back to again and again– especially after a long day of work!

Suggested props: 2 blocks

Suggested music: 20 min- Vin

Standing Hand to Big Toe (39 minutes)

This is a really fun vinyasa flow! You’ll be working on stretching out the hamstrings and strengthening your quads and calves– some serious low-body love. Plus, the poses included in this flow have also been connected to back pain relief.

Suggested props: 2 blocks

Suggested music: 40 min- Vinyasa

Toe Stand (15 minutes)

This vinyasa practice is short and sweet, so it gets right to the point. Core strengthening is incorporated throughout this flow, and you’ll get in some great hip stretching. This flow incorporates toe stand which is an underrated pose that really targets some of those harder to get to areas of the body that need a little extra love.

Suggested props: blocks

Suggested music: 15 min- Vinyasa

Revolved Triangle (40 minutes)

This vinyasa flow is absolutely awesome for your hamstrings! And those tend to be some of the tightest muscles in most bodies– they need lots of love. Of course, the aftermath of stretching your hammys always feels good, but sometimes in the moment it’s not quite as fun… That’s where the twists come in! This practice also includes plenty of twists, which are great for your core and generally just plain feel good. Really, you’re getting the best of both worlds with this practice.

Suggested props: blocks

Suggested music: 40 min-Vinyasa

Bow (30 minutes)

This vinyasa flow is exactly what you need to balance out our modern day livin’. Lots of rounding forward– which isn’t bad on its own, but does need to be balanced out. Use this practice full of chest- and shoulder-opening poses, along with some lovely backbends, to help you get your upper body feeling goooood.

Suggested props: block, bolster, blanket

Suggested music: 30 min- Vinyasa

Lizard (20 minutes)

This is a quick and well-rounded practice. Use this practice to stretch your hips and strengthen your glutes and hamstrings. Added benefit: your hip flexors will get a little much needed attention in this practice, as well.

Suggested props: blocks

Suggested music: 20 min- Vinyasa

Grounding (24 minutes)

This vinyasa flow is just what you need for those times when you feel like you are pulled in a million directions, or simply just don’t quite feel like yourself. Use this practice to help you ground down, move your body and reconnect with yourself.

Suggested props: block and bolster