Yogis Anonymous

Spinal Health + Flexibility

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Preview: Spinal Health + Flexibility

Vinyasa Flow Intermediate

By

Lauren Peterson

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Published on July 24, 2021

Sitting, we warm up the spine with flexion, extension and some twists. What follows is a flow class and standing poses, with an emphasis on spinal health and core strength. Enjoy, yogis, and breathe deeply!

32 minutes

Twisty Flow to Headstand

By Angela Kukhahn on May 9, 2025

Vinyasa Flow Intermediate

This is a quick, fun, energizing flow that blurs the line between intermediate-to-advanced, so please listen to your body, but have no fear because Angela knows how to build a sequence! The peak poses are headstand and koundinyasana 1, but you'll also find yourself playing with building blocks for visvamitrasana, you'll fly by bird of paradise, and you'll open everything up along the way. You'll probably laugh a few times, too.
57 minutes

Hip Happy Flow

By Ally Hamilton on May 6, 2025

Vinyasa Flow Intermediate

I said this would be short, but once I got going it felt so good, I kept going, so this is an hour-long flow. Sorry not sorry :) This is a flow to release your hips, hamstrings, psoas and IT bands which will feel great for everyone, and (bonus!) ought to help anyone after a long day of travel, after a run, or a long hike - or anyone who might be dealing with a little sciatic pain. I felt 95% better after this. Don't let the slower start fool you. We spend the first 15 minutes on the floor releasing the hips and hamstrings in a targeted, progressive way, then we move into some intense core work, surprise! Then we get moving with a fun, heat-building flow, and end with arm balances, backbends, and more hip and hamstring opening. You may benefit from a strap and blanket, you will want a couple of blocks. Enjoy, yogis!
63 minutes

Strong, Feel-Good Flow

By Lauren Peterson on May 5, 2025

Vinyasa Flow Intermediate

This class is a strong (but not too strong) class to make you feel good! What to expect: We open with hips and hamstrings. Move into some core strengthening. Once standing we do some sun salutations, a long standing pose flow, a balance pose, twists...and more hips! We finish with backbends and inversions. What you need: If you have tighter hamstrings grab a strap and block. Maybe a blanket for one-legged king pigeon pose prep and shoulder stand. Be sure to take a nice savanna :) Enjoy.
28 minutes

Short, Sweet, Sweat

By Ally Hamilton on Apr 5, 2025

Vinyasa Flow Intermediate

You know those days when you don't have a lot of time, but really want your practice? Me, too! How about some deep, conscious breathing, your keen attention to sensation from moment-to-moment, hip, shoulder, and hamstring opening, core strengthening, back-bending and arm balancing with a nice savasana all in 28 minutes? Sound good? Awesome, let's do it. You might want a couple of blocks to "lift the floor up." Enjoy, yogis!
58 minutes

Breathing in Patience

By Josie Kramer on Mar 18, 2025

Vinyasa Flow Intermediate

This well-rounded flow invites you to honor where you are in the moment, and cultivate patience with the ups and downs of practice...and life. You can expect a gentle warm up, sun salutations, a dynamic flowing sequence, core work, hip opening, heart opening, spinal twists, and savasana. Enjoy, yogis!
16 minutes

We Like to Move It

By Angela Kukhahn on Mar 14, 2025

Vinyasa Flow Intermediate

A little "movement snack" for days when you're short on time but want to get your heart pumping and your breath flowing, and use the heat to open your shoulders, hips, hamstrings and quads! We play with standing balance and inversions, too. Who says you can't get a lot done in 16 minutes? Not Angela!
33 minutes

Side Body Length + Strength

By Angela Kukhahn on Feb 27, 2025

Vinyasa Flow Intermediate

Wanna work on a little side-body length and strength? Me, too! Grab a couple of blocks and a strap and let's play. You can dial this practice up or down depending on your energy level and how open you're feeling. Maybe you'll head into visvamitrasana or the building blocks to get there, but we'll definitely open it all up, strengthen the core and walk away feeling energized and centered.
53 minutes

Set Your Inner Compass

By Lauren Peterson on Feb 17, 2025

Vinyasa Flow Advanced

Hello yogis! Join Lauren for an energizing flow with lots of love for the hips, hamstrings and shoulders, twists and turns, core strengthening, fun explorations of marichyasana, compass pose, and eight angle pose, drop-backs and jump-throughs if you want them, and a very sweet Savasana. Two blocks may be helpful. Enjoy!
63 minutes

Steady Heart, Open Hips

By Ally Hamilton on Feb 4, 2025

Vinyasa Flow Intermediate

A practice for these times, friends. We start with some grounding, breathing, and awareness of sensation so we can get present. Then we head into an energizing flow that targets shoulder, hip and hamstring opening, with extra love for your hips. Eka pada koundinyasana 2 is in the playlist today, along with the building blocks to get there, or hip-opening options if you need to take it easy today. Core strengthening, but of course. And a reminder to cultivate compassion and friendliness toward yourself, so essential right now. Sending you lots of love.
54 minutes

Flow to Center

By Lauren Peterson on Jan 31, 2025

Vinyasa Flow Intermediate

This is an intermediate-to-advanced flow where you can dial things up or down based on your level, and what feels right today. Emphasis is on core strength, and we'll start out on the floor with a block, and feel our way right into that center! Once we're on our feet, you can expect lots of opportunities to play with balance and flexibility, and plenty of front and back-body opening so that you walk away from your mat feeling centered and balanced and ready for whatever comes your way. Give yourself this time to be right where you are, strong in your center, breathing. Enjoy, yogis! 2 blocks and a strap might be helpful, one block is necessary :)

Spinal Health + Flexibility

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Preview: Spinal Health + Flexibility

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