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
A teacher-tested yoga sequence for tight hips that opens the deep external rotators without forcing range. Includes cues, props and 12 ordered poses.
A Yoga Sequence for Lower Back Relief You Can Trust to Teach
A careful yoga sequence for lower back relief built around 12 poses, with cues, props and modifications for disc issues, SI joint pain and tight hip flexors.
A Yoga Sequence for Shoulder Tension That Reaches the Real Knots
A practical yoga sequence for shoulder tension built around scapular mobility, thoracic extension and the rotator cuff. 12 poses, cues, props and modifications.
A Yoga Sequence for Tight Hamstrings That Lengthens Without Forcing
A teacher-tested yoga sequence for tight hamstrings using progressive loading, props and 12 ordered poses. Cues, modifications and FAQs included.
Build a Core That Holds You Up, Not One That Just Looks Tight
A 35-minute yoga sequence for core strength that trains the transverse abdominis, obliques, and pelvic floor — not just six-pack vanity muscle.
A Yoga Sequence That Treats Your Knees Like the Hinges They Are
A knee-friendly yoga sequence with no deep lunges, no hero pose, no full lotus — built for runners, hikers, and anyone with crunchy patellas.
Release a Stiff Neck and Upper Back Without Wrecking Your Cervical Spine
A 25-minute yoga sequence for neck and upper back pain that targets the levator scapulae, upper trapezius, and rhomboids — without any risky neck loading.
A Heart-Opening Sequence That Actually Opens the Chest (Not the Lower Back)
A 30-minute chest-opening yoga sequence that targets the pec minor, pec major, and thoracic spine — without dumping load into your lumbar.
By style
Vinyasa, hatha, yin, restorative — same poses, different intent.
A vinyasa flow you can actually teach on Tuesday night
A full 60-minute vinyasa flow sequence with Sanskrit, breath-matched cueing, and a clear arc from sun salutations to savasana. Print, edit, or remix in the builder.
A hatha sequence built around the holds, not the transitions
A 75-minute hatha yoga class template with longer holds, Iyengar-influenced alignment cues, and Sanskrit. Print, edit, or remix the sequence in the FLOW builder.
A yin sequence that respects 70% — not 100%
A 75-minute yin yoga class template with 3-5 minute holds, Paul Grilley-influenced targeting, and clear meridian rationale. Print, edit, or remix in the builder.
A restorative sequence where the props do every bit of the work
A 75-minute restorative yoga class template with full prop layering for each shape, drawn from Judith Lasater's teaching. Print or remix in the FLOW builder.
Ashtanga Yoga Primary Series Sequence
The Ashtanga Primary Series in its set order — sun salutes, standing, seated, finishing — with breath counts and teacher cues you can practice or teach today.
Power Yoga Sequence
A full 60-minute power yoga sequence — strong sun salutes, long Warrior holds, arm balances and a real core finisher. Built on the Baptiste and Bryan Kest lineage.
Gentle Yoga Sequence
A 45-minute gentle yoga sequence with 90-second holds, mostly seated and supine, with honest chair modifications for stiff knees, hips, and lower backs.
By level
Right-sized practice for beginners, intermediate, and advanced students.
Beginner Yoga Sequence
A 30-minute beginner yoga sequence with 10 simple poses, longer holds, and plain-language cues. No flexibility required. Built for a first or second class.
Intermediate Yoga Sequence
A 50-minute intermediate yoga flow with 15 poses, vinyasa transitions, and a peak in Half Moon. Built for students who have plateaued in beginner classes.
Advanced Yoga Sequence
A 75-minute advanced vinyasa sequence with 18 poses, peak handstand, deep backbends, and breath work. For seasoned practitioners — not flexibility shows.
Turn this into a full class with FLOW
Drag-and-drop builder. 420+ poses. AI suggestions. Free to start; Pro from $5/mo billed yearly with a 3-day trial.