Strengthen your foundation and backline to open your frontline for Forearm Wheel.

suggested props: none
poses: Forearm Wheel
target areas: shoulders, back, glutes
sweat level: 2

If you have any health issues or are pregnant, please consult your doctor before practicing.

Expand your heart and challenge your balance as you work from Wheel into Flip Dog.

suggested props: none
poses: Flip Dog, Wheel
target areas: shoulder opening, back, glutes
sweat level: 2

If you have any health issues or are pregnant, please consult your doctor before practicing.

Twist, contract and expand in this quick flow where you'll try on inversions and heart openers, working your balance and full body.

suggested props: none
poses: Wheel, Tripod Headstand
target areas: chest/shoulder opening, back, glutes
sweat level: 2

If you have any health issues or are ...

Create deep intention in your flow through breath and mindful movement to open your heart.

suggested props: none
poses: Dancer's Pose, Camel Pose, Crow Pose
target areas: full body
sweat level: 2

If you have any health issues or are pregnant, please consult your doctor before practicing

Challenge your core strength and balance with an intense flow that will guide you into Forearm Stand and Forearm Wheel.

suggested props: none
poses: Forearm Stand, Forearm Wheel
target areas: backline, glutes, hamstrings, shoulders
sweat level: 2

If you have any health issues or are preg...

Expand through your chest, toning your core as you flow through Wild Thing and Camel Pose.

suggested props: none
poses: Crow Pose, Wild Thing, 1 Armed Camel
target areas: core, backbends
sweat level: 2

If you have any health issues or are pregnant, please consult your doctor before pract...

Open up through your hips and front body, moving through a gentle, grounding flow toward Mermaid.

suggested props: none
poses: Standing Mermaid
target areas: glutes, hamstrings, chest, shoulders
sweat level: 2

If you have any health issues or are pregnant, please consult your doctor befo...

Lengthen your frontline and ignite your hamstring muscles, building heat as you progress toward Wheel.

suggested props: none
poses: Wheel, Dolphin Pose
target areas: glutes, hamstrings, chest, shoulders
sweat level: 1

If you have any health issues or are pregnant, please consult your doc...

Open through your front body and hamstrings for a powerful balance of strengthening and stretching your muscles.

suggested props: none
poses: King Arthur's Pose, Wheel
target areas: hips, hamstrings
sweat level: 2

If you have any health issues or are pregnant, please consult your doctor ...

Make space in your front body and reach your heart forward, creating space and support for layers of Mermaid Pose.

suggested props: none
poses: Puppy Pose, Mermaid
target areas: hips, heart, hamstrings
sweat level: 1

If you have any health issues or are pregnant, please consult your doct...

Strengthen your shoulders and core while releasing tension through your body, finding more openness in Wheel and Wild Thing.

suggested props: none
poses: Wheel, Wild Thing, Sugar Cane, L-Hops
target areas: backline, hips, shoulders
sweat level: 3

If you have any health issues or are preg...