Download the Yoga Humans Sequencing Guide

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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

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This strong flow focuses on dynamic movements hitting everything from shoulders, to hips, to lower body.

Hips, Shoulders, Hamstrings, Core

Level 2, Level 3

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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This playful balance and shoulder-focused yoga sequence explores binding while moving through standing postures.

Hips, Shoulders, Balance, Hamstrings

Level 2, Level 3

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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

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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

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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

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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

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This hip opening sequence is great for mobility and flexibility, while also throwing in some strength and balancing.

Hips, Strength, Flexibility

Level 2

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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This shoulder opening yoga sequence focuses on Controlled Articular Rotations and Extended Side Angle variations.

Shoulders, Flexibility, Mobility

Level 1, Level 2

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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