
Download the Yoga Humans Sequencing Guide
This free 44-page booklet covers everything from the principles of sequencing, to various types of yoga flows, to topics like time management and memorization.
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Mini-Flows
Short, stackable creative yoga sequences that you can add into your class or practice. Each sequence is 10 postures or movements. For more information on how to stack sequences, check out our sequencing post.
Dreamy Descent
Don't let this cool down fool you, there's some strength involved! Enjoy stretches for your legs and hips, even as you find a bit of core engagement and play with transitions.
Hips, Hip Flexors, Hamstrings
Level 2
Fluid Strength
This strong flow will work your arms, legs, core and balance! Fluidly move in and out of fun balancing and standing postures.
Legs, Core, Balance, Arms
Level 2
All In The Hips
Like any dance, this moving sequence is all about the hips. These dynamic movements will build mobility, flexibility, and strength in the lower body.
Hips, Hamstrings, Quads, Balance
Level 2
Leg Launch
This flow will challenge your legs through squats, balancing poses, and lunges. Have fun and strengthen as you launch through this sequence.
Balance, Legs, Hips
Level 2
Reverse the Workday
This gentle flow is meant to work out some of the tension in the shoulders that accumulates after a long day of sitting or working on the computer.
Shoulders
Level 1
Full Belly Flow
Indulge too much? Full belly? We know the feeling! Move very slowly through these digestion-supporting poses. These poses are also a great way to close a yoga practice, no matter the fullness of your belly!
Spine, Hamstrings, Shoulders
Level 1
Chair Yoga
These stretches are easy movements to do at your desk to relax the neck, shoulders, and hips during the work day. Feel free to do them in order or individually based on your needs.
Legs, Hips, Shoulders, Neck
Level 1
The Heart and the Hips
This mini-flow is great as a final sequence before heading to your back during a yoga class. Work into the hips with some yummy stretches and open your heart to the sky in gratitude.
Hips, Heart Openers, Backbends, Core, Hamstrings
Level 2, Level 3
Hands Free Jubilee
This mini-flow practices the graceful art of moving from standing to seated without the use of your hands. Return to your childhood movement patterns with this functional flow!
Hips, Core, Balance, Mobility
Level 2, Level 3
Active Reset
This mini-flow melds strong poses with softer, relaxing postures. A perfect mini-flow to use as a reset in the middle of a strong vinyasa practice!
Hips, Hamstrings, Strength, Relaxation
Level 2, Level 3
Head to Toe Yin
This yin yoga sequence touches on a bit of everything moving from the feet up through the shoulders. If you're unfamiliar with yin practice, look up the four principles of yin yoga before beginning.
Flexibility, Hamstrings, Calves, Shoulders, Feet
Level 1
Strong and Steady
This warrior sequence is filled with classics that are known and loved by many yoga practitioners. This strong and steady series of movements can be integrated into any practice.
Core, Hamstrings, Quads, Twists
Level 1
The Windmill
This playful balance and shoulder-focused yoga sequence explores binding while moving through standing postures.
Hips, Shoulders, Balance, Hamstrings
Level 2, Level 3
Strong Legs, Happy Hips
This intermediate yoga sequence focuses on strength in the legs and hips through creative movement. Challenge your strength, balance and endurance in this fun flow.
Hamstrings, Balance, Hips, Core
Level 2
Dynamic Stability
This yoga sequence for hips and core explores the idea of maintaining stability while moving through dynamic transitions.
Quads, Hips, Core, Balance, Mobility
Level 2, Level 3
Starting Slow and Steady
This gentle yoga sequence is the perfect way to start your practice. Begin with more gentle and restorative movement and gradually build heat.
Side Body, Back, Core, Spine
Level 1
Compress to Open
This core yoga sequence is focused on finding core compression and using that strength to deepen folds and twists.
Core, Hamstrings, Strength, Flexibility
Level 2
Functional Hip Strength and Flexibility
This hip opening sequence is great for mobility and flexibility, while also throwing in some strength and balancing.
Hips, Strength, Flexibility
Level 2
Let's Float
This mini-flow is a surprise challenge! Start out slow with some important stretches, but then lift and float into funky arm balances.
Legs, Arms, Strength, Arm Balance
Level 2, Level 3
Back Again
After a long hiatus, we're back! This mini-flow is a fun base sequence for any vinyasa class. Read the cue descriptions to seamlessly move from one posture into the next.
Legs, Hips, Glutes, Strength
Level 2
Yummy Yin
Spend time with this Yin-Inspired Flow for a full practice or use it as a cool down at the end of a heat-building class. Spend 3-5 minutes in each pose for a 60 minute class.
Legs, Backbends, Twists
Level 1
Lunge & Twist
This fun yoga flow builds strength and mobility in the hips. Try using it as a ladder where you introduce a few poses at a time, repeating the previous poses before each new set.
Hips, Twists
Level 2
Lower Body Love
With a dash of strength and a hint of twists, these movements stretch deeply into the lower half of your body: the hips, hamstrings and quads. Show yourself some love!
Quads, Hips, Hamstrings
Level 2
Happy Shoulders, Happy Back
This heart opening flow focuses on external shoulder rotation and strengthening the back body. Feel free to use it at the beginning or end of your next practice.
Shoulders, Back, Mobility
Level 1
Twisty Core Detox
This mini-flow is a heat builder! Designed around twisting movements and core engagement, this flow is a great one to sweat, detox, and strengthen.
Core, Twists, Back
Level 2, Level 3
New Perspectives
This balancing flow juxtaposes standing with inverted balancing to provide a little perspective and a lot of core engagement.
Balance, Hamstrings, Core
Level 2, Level 3
Present Moment, Wonderful Moment
This full-body flow requires you to be totally attune to the present moment. Pair it with our class theme: Present Moment, Wonderful Moment (read more on the class theme tab!)
Legs, Core, Balance, Hamstrings
Level 2, Level 3
Heart Salutation
This heart opening yoga sequence is a variation of a sun salutation that focuses on externally rotating the arms. Use it as a warm up or as part of your regular practice.
Shoulders, Core, Hips, Strength
Level 1, Level 2
Tiptoe Tango
This hatha yoga sequence melds together balance, movement and strength. Begin by moving through poses up on your tiptoes, then find strength-based standing & balancing postures.
Balance, Strength, Core
Level 2
Hip Flexin'
This yoga sequence focuses on opening hips from multiple angles, so that next time you're hip flexing, you can also be hip and flexin'. We end with a fun balance in Eight Angle Pose (Astavakrasana).
Hips, Hamstrings, Balance, Quads
Level 2, Level 3
Air Dancing
The fluid movements in this yoga flow move the body through the air in a series of challenging balancing postures, all the while focusing on the grounding needed to support the transitions.
Balance, Core, Hamstrings, Quads
Level 2
Rotating Around the Core
This core yoga sequence moves dynamically through postures that require strong core engagement to maintain balance, ending with side body opening and twists.
Core, Strength, Twists, Shoulders
Level 2
Classic Cool Down
This yoga cool down sequence is a classic way to wrap up your practice. It has everything you need to wind down the body and relax the mind.
Back, Hips, Hamstrings, Flexibility
Level 1
Foundational Arm Balance Flow
This fun yoga sequence moves through some foundational arm balances that can open the door to more advanced postures.
Shoulders, Balance, Core, Arms
Level 3
Unlocking the Shoulders
This shoulder opening yoga sequence focuses on Controlled Articular Rotations and Extended Side Angle variations.
Shoulders, Flexibility, Mobility
Level 1, Level 2
Awaken the Spine
A gentle yoga sequence to use at the start of your practice to warm up and awaken the spine.
Spine, Core, Mobility, Back
Level 1
Up Then Down
This flow will build heat in the legs, while you move in and out of interesting squat variations!
Legs, Core
Level 1, Level 2
Dancing Queen
This mini flow is designed to open the muscles needed to support your fullest expression of Dancer's Pose (Natarajasana). Luxuriate-in and stretch the hamstrings, quads and hip flexors in this flow!
Hamstrings, Glutes, Legs, Quads
Level 2
Full-Body Mobility
This strong flow focuses on dynamic movements hitting everything from shoulders, to hips, to lower body.
Hips, Shoulders, Hamstrings, Core
Level 2, Level 3
Bind & Balance
Build heat to encourage opening before moving into binds that lead you to fun balancing shapes. This advanced flow is fun to play with and fall out of!
Twists, Core, Balance, Legs
Level 3
Strengthen & Stretch
This slow flow is all about systematically strengthening then stretching the major muscles in the hips. Feel free to spend time in each pose and repeat each movement.
Hips, Core
Level 1, Level 2
Movement Play
This mini-flow explores a range of twists, lunges, and balancing shapes. A great addition to add to any practice, you can move through this flow slowly to build heat, or quickly to experience it as a dance!
Twists, Core, Hips, Balance
Level 2, Level 3
All Around Hips and Legs
This little hip sequence plays with facing the back of the mat as you move through various lunges to open up the hip flexors, glutes, adductors, and hamstrings.
Hips, Hamstrings
Level 1, Level 2
Balance Challenge
Balancing poses in yoga are extremely meditative, and link them together and they can be quite the challenge, too! Test your balance in this funky flow!
Balance, Strength, Legs, Core, Hips
Level 1, Level 2
"Super Human" Strength
This strength building yoga sequence focuses on full-body movements that build power and stability in the core, hips, and upper body. Join us to get sweaty and feel like a super human!
Core, Hips, Chest, Shoulders
Level 3
Let the Firefly Fly
This flow prepares the body to safely access Firefly (Titibasana). Work the hips, hamstrings, shoulders and wrists. Move through a progressive series of arm balances and then fly into your Firefly!
Hamstrings, Shoulders, Wrists, Core
Level 3
The Complete YH Wrist Warm-Up
This yoga warm up sequence moves through every position of the wrist joint, while peppering in compression and weight bearing to effectively prepare the wrists for any practice.
Mobility, Flexibility, Arms
Level 1
Powerful Movements
This yoga sequence explores classic postures that build power and strength! Interesting transitions and longer holds make this mini-flow a heat-builder!
Core, Strength, Twists
Level 2
Relax and Unwind
This gentle yoga sequence focuses on the lower body. It's Kyle's go-to cool down in his home practice.
Hamstrings, Hips, Flexibility
Level 1, Level 2
Mandala Magic
This mandala flow builds on classic postures, but pairs them together in a way that will have you moving around your mat. Build heat and have fun with this sequence.
Strength, Hips, Quads
Level 1
Birds of a Feather
This birds of paradise yoga sequence seamlessly moves you through a series of balancing postures. Embrace heat, fluidity and challenge in these postures.
Hips, Hamstrings, Balance, Shoulders, Strength, Core, Arms
Level 3
Twist and Heat
This yoga twist sequence will fire up the core with it's strength-based movements and refresh the spine through rotating motions.
Core, Arms, Strength, Shoulders, Glutes
Level 2
Exploring Space
A fun yoga flow that will have you moving your body in all sorts of new angles and directions.
Back, Hips, Shoulders, Core
Level 2
Grounded Airplane
This fun and dynamic balancing yoga sequence was inspired by the pose Grounded Airplane. It will turn you around on the mat while engaging the core and testing balance.
Hips, Hamstrings, Quads, Balance, Strength, Twists
Level 2