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.
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.
Dancing On My Own
This sequence is perfect for getting your body moving and your energy flowing. You'll move through a series of dynamic poses that will help you build strength, flexibility, and coordination while having fun.
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!
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!
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.
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!
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.
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!
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!
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!
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.
This yoga sequence explores classic postures that build power and strength! Interesting transitions and longer holds make this mini-flow a heat-builder!
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.
This birds of paradise yoga sequence seamlessly moves you through a series of balancing postures. Embrace heat, fluidity and challenge in these postures.
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.
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.
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!
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.
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.
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!
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.
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.
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.
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.
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.
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.
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!
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.
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!)
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.
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.
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).
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.
This core yoga sequence moves dynamically through postures that require strong core engagement to maintain balance, ending with side body opening and twists.
