Yoga sequences for every body, style, and intent
Each sequence is written by a teacher, reviewed by hand, and free to read or take into the FLOW builder. No paywall, no signup.
By body focus
Open hips, release the lower back, build core strength.
A 45-Minute Yoga Sequence for Tight Hips That Actually Holds
Most people who walk into my class saying their hips are tight don't have tight hips. They have one tight hip, one cranky SI joint, and a pe…
A Yoga Sequence for Lower Back Relief You Can Trust to Teach
Lower back pain in a yoga class is rarely one problem. Most often I'm looking at three students with three different causes: a disc-related…
A Yoga Sequence for Shoulder Tension That Reaches the Real Knots
Shoulder tension is almost never just a shoulder problem. When a student points to the upper trapezius and says 'right here, this is where i…
A Yoga Sequence for Tight Hamstrings That Lengthens Without Forcing
The hamstrings are the second most lied-to muscle group in yoga, after the hip flexors. We tell them to relax and lengthen, and then we lock…
Build a Core That Holds You Up, Not One That Just Looks Tight
Most "core yoga" videos online are crunch reels in yoga pants. They train the rectus abdominis — the surface six-pack muscle — and ignore th…
A Yoga Sequence That Treats Your Knees Like the Hinges They Are
The knee is a hinge, not a ball-and-socket. It bends and straightens. It rotates a tiny bit at end-range, but if it's rotating in the middle…
Release a Stiff Neck and Upper Back Without Wrecking Your Cervical Spine
Neck pain almost never starts in the neck. It starts in the thoracic spine — the twelve vertebrae behind your rib cage that should rotate, e…
A Heart-Opening Sequence That Actually Opens the Chest (Not the Lower Back)
Most "heart opener" classes mistake backbending for chest opening. They are not the same thing. Backbending is spinal extension, which can h…
By style
Vinyasa, hatha, yin, restorative — same poses, different intent.
A vinyasa flow you can actually teach on Tuesday night
Vinyasa is the lineage that came out of Krishnamacharya's teaching in Mysore in the 1930s, then split off through Pattabhi Jois's ashtanga a…
A hatha sequence built around the holds, not the transitions
Hatha is the umbrella the rest of modern yoga sits under — vinyasa, ashtanga, iyengar, bikram are all technically hatha branches — but in a…
A yin sequence that respects 70% — not 100%
Yin in its modern form came out of Paul Grilley's teaching in the late 1980s, drawing on his anatomy work, Hiroshi Motoyama's meridian theor…
A restorative sequence where the props do every bit of the work
Restorative as a named style traces back to B.K.S. Iyengar's recovery work in Pune in the 1970s and was formalised as a Western teaching for…
Ashtanga Yoga Primary Series Sequence
The Primary Series — Yoga Chikitsa, or "yoga therapy" — is the first of six set sequences codified by Sri K. Pattabhi Jois in Mysore, drawin…
Power Yoga Sequence
Power yoga isn't a fancier name for hard vinyasa. It's a specific American adaptation of Ashtanga that emerged in the early 1990s when Bryan…
Gentle Yoga Sequence
Gentle yoga is a real category, not a watered-down vinyasa. The pace is slow on purpose. Holds average 90 seconds — long enough for the brea…
By level
Right-sized practice for beginners, intermediate, and advanced students.
Beginner Yoga Sequence
Most people new to yoga walk in with two worries: that they will be the stiffest person in the room, and that they will not know what to do…
Intermediate Yoga Sequence
You know you have moved past beginner when the beginner class stops being interesting. Not because the poses are easy — they are not — but b…
Advanced Yoga Sequence
Advanced is the most misused word in yoga marketing. It does not mean you can do the splits. It does not mean you can press into handstand.…
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