NOVEMBER FLOW CHALLENGE

November asks us to slow down. The days are shorter, the nights arrive early, and nature settles into quiet. This month often feels mysterious and heavy, the in-between space before the sparkle of December arrives. When energy gets low - remember that mindful movement will be your saviour! It will bring you enoughh energy and flow to last you through the darkness ✨🕯️

Lessons

Work through them in order.

Lesson 1SHORT WATER ELEMENT FLOW
Video13 min
All Levels - Soft/Restorative This flow is themed around the Water Element, and I want you to feel your breath as water as you flow through this softer class. Allow the breath to wash away all sediment and anything feeling stagnant. Get rid of what doesn’t serve you and make space for what does serve you. Set the intention to move like water, to be fluid and flow effortlessly, allowing the water to be the main sensation. Locked — subscribe to unlock
Lesson 2ALL ABOUT ARMS
Video20 min
This energizing flow is all about building strength, stability, and mobility in your arms, shoulders, and upper body. Through dynamic movements and targeted poses, you’ll feel the burn, tone your muscles, and leave the mat feeling powerful and confident! Locked — subscribe to unlock
Lesson 3SWEET SIDES FLOW
Video15 min
This is a softer flow where you will be mostly grounded down on the mat, no stronger poses but sweet invitations of movement in your hips and feet. An excellent flow to finish off a run, or just for a softer day. Stay with your breath in each pose, work on being present and feel into your body and its needs. Locked — subscribe to unlock
Lesson 4FULL SPECTRUM
Video24 min
Get yourself ready for this intense and sweaty vinyasa flow for cultivating heat, flexibility and strength. This flow is designed to get you out of your head and into your body through some dynamic movement with a lot of pulsations and focus demanding activity. I promise you will step off the mat sweaty, enlivened and full of energy! Locked — subscribe to unlock
Lesson 5WARM-UP SEQUENCE
Video16 min
This yoga sequence is designed to prepare your body for intense workouts or help you recover from a challenging training session the day before. Combining gentle stretches, dynamic movements, and breathwork, it warms up your muscles, mobilizes your joints, and boosts circulation. The flow focuses on creating balance between activation and relaxation, making it ideal for increasing mobility and reducing soreness.Locked — subscribe to unlock
Lesson 6SIDES SUBLIME
Video24 min
This is a short, juicy class with work and activation for hips, there are gentle backbends and rotations and a lot of fluid movement. So set the intention to move with your breath and let it lead. Just flow into each movement with presence and stillness behind your eyes. Locked — subscribe to unlock
Lesson 7MINDFUL MORNING FLOW
Video17 min
It can sometimes be frustrating to practice yoga in the morning, since your body is stiffer and doesn’t respond as you’re used to. In this flow I’ve collected a series of movement that will help you wake your body in a gentle and fluid way. No intense work, just juicy, pulsating movements to open up and get rid of that morning stickiness. It works just as well as a rewind after some more intense workout or for a day with a little less energy. Locked — subscribe to unlock
Lesson 8BOOTY BOOST
Video26 min
All Levels - Vinyasa Flow Having strong and active glutes is more than something aesthetic. Your glutes are super important for your back health, and this flow will help you activate them and make them stronger. Through pulsations and a fun sequence you'll fire up your booty and get a good core work in there too! Locked — subscribe to unlock
Lesson 9CALM TIDES FLOW
Video18 min
All Levels - Soft/Restorative Enjoy this soothing slow flow where you stay mostly down on the mat, rolling like the tides, bringing movement to your spine. The pace is slow and this class is perfect to warm up your body in the morning or calm it down as the day ends. Locked — subscribe to unlock
Lesson 10WAKEY WAKEY BODY
Video20 min
Awaken your body with a gentle and invigorating flow that embraces the soothing Cat/Cow movements. Whether it's to shake off the remnants of sleep, rejuvenate after a long day at work, or simply to alleviate stiffness, this sequence will guide you through soft and fluid motions. The pace remains steady, allowing you to reconnect with your body and gradually awaken it. By the end of the class, you'll step off your mat feeling light, refreshed, and enlivened.Locked — subscribe to unlock
Lesson 11ROTATE & RELEASE FLOW
Video20 min
All Levels - Vinyasa Flow This flow is all about twisting with intention! In daily life, we twist constantly-often without control, which can lead to strain or injury. But when we move with awareness, activating the deep core and spinal muscles, we build strength and stability to support a healthy back. So, let’s rotate, release, and move mindfully. And don’t forget-switch that core ON!Locked — subscribe to unlock
Lesson 12MERMAID DEMYSTIFIED
Video26 min
This class is themed around self love and self compassion, and apart from the intention, love is also present in the shape of heart openers throughout the sequence. You will be working up towards the mermaid pose, and a strap might come in handy and be prepared to get warm, from the inside and out, and to open up for loving yourself, your body and your spirit. The class also include a little longer time in Savasana. Locked — subscribe to unlock
Lesson 13COMPLETE CARE FLOW
Video21 min
Some days it’s nice to get it all in, the twists, the forward folds, hamstrings, back bends and strength. This is that kind of flow! In only 20 minutes you get a full- body walk- through and at the same time an opportunity to move with your breath and create some inner space.Locked — subscribe to unlock
Lesson 14WAKE UP WILDTHING
Video21 min
A flow, and strong flow where you get to both open up the front side and strengthen the back side! Try to move with control and presence in every little breath and movement, and enjoy the fluidity and the expansion in your body. Finish off with a lovely wild thing - allow yourself to take up space! Locked — subscribe to unlock
Lesson 15EARTH ELEMENT - DEEP STRETCH
Video20 min
A soft, grounding class to help you land in your body and reconnect with a sense of belonging. We stretch slowly, stay a little longer, and let the earth do the holding. With calming music in the background, this is your space to breathe, release, and feel supported — just as you are.Locked — subscribe to unlock
Lesson 16SASSY SIDEPLANK
Video22 min
This is a sweaty flow that through fun and strong pulsations and using dynamic flexibility to tone and lengthen your muscles will take you up towards the Sideplank pose, Vasistasana. The class includes elements of mobility and core work as well as balance, so step onto your mat and make yourself ready for a full-body flow! Locked — subscribe to unlock
Lesson 17EASE INTO EAGLE
Video23 min
Welcome to "Ease Into Eagle," a soothing yoga flow that invites you to find ease and release tension in your shoulders and neck. In this gentle practice, we'll explore the majestic Eagle Pose while incorporating pulsations and soft undulations to create a sense of fluidity and relaxation.Locked — subscribe to unlock
Lesson 18ANCHOR & ALIGN FLOW
Video23 min
In this flow, we focus on longer holds to help you anchor into your body and align your mind and breath with each movement. 🌿 By slowing down and holding poses, you’ll build strength, stability, and endurance, while creating space to breathe deeply and release tension—both physically and emotionally. This practice encourages you to: ✨ Ground yourself—feel steady, balanced, and connected. ✨ Refine your alignment—improve posture and build confidence in each pose. ✨ Calm your mind—use stillness as a tool for focus and clarity. Whether you’re looking to reset after a busy day or deepen your practice, this flow will leave you feeling centered, strong, and fully aligned—ready to move through life with intention. 💛Locked — subscribe to unlock
Lesson 19LET GO FLOW
Video24 min
This one’s for those days when you just need to exhale and let it all go. It’s soft, it’s grounding, and it’s all about giving your body and mind a little extra love. We’ll move through gentle pulsations and settle into some longer holds, finding space to release whatever you’ve been carrying. No pressure, no pushing—just a chance to breathe, feel, and let everything else melt away for a little while. Roll out your mat and let’s flow it out, together. 🌿Locked — subscribe to unlock
Lesson 20BLOCK PARTY
Video24 min
A unique flow where you use your block to add some extra spice to the sequence! A block is not just for beginners, it's a great prop to deepen your practice and find better alignment, and also use as fun way to add something new! Locked — subscribe to unlock
Lesson 21PEACEFUL PULSE FLOW
Video27 min
Peaceful Pulse Flow is a gentle and soothing yoga class that focuses on spinal rolls and rhythmic pulsations to release tension in the spine and hips. In this flow, you’ll explore a variety of spinal rolls, waves, and pulses designed to create space, enhance mobility, and bring relaxation to your entire body. Perfect for winding down or when you need a calming yet invigorating practice, this class will leave you feeling fluid, relaxed, and connected. It all finishes off with a little shaking meditation!Locked — subscribe to unlock
Lesson 22ROUNDED RESET FLOW
Video29 min
All Levels - Vinyasa Flow Welcome to Rounded Reset, a dynamic and strong yoga class designed to help you reconnect with your body through pulsations, repetition, and fluid flow. This energizing practice blends smooth transitions with rhythmic movements to build strength, flexibility, and balance. Perfect for when you're looking to reset both body and mind, this class will leave you feeling grounded, refreshed, and empowered.Locked — subscribe to unlock
Lesson 23BALANCED BLISS FLOW
Video27 min
This is a slightly softer class, it won't qualify as a soft flow, but it's not your most intense class either. It will be great for when you want a full body movement session, maybe after a day with a stronger workout, or for a morning when you need some extra energy. You'll be going though the sequece twice, moving breath to movement, almost creating a prana flow Locked — subscribe to unlock
Lesson 24ELEGANCE IN MOTION
Video26 min
All Levels - Vinyasa Flow Embrace the theme of elegance and fluid motion. You will be guided through sequence that highlights flowing transitions, leading to the embodiment of elegance in Dancer's Pose. It will be rather fast paced and the repeated pattern will allow you to find a moving meditation.Locked — subscribe to unlock
Lesson 25BALANCE & BREATH
Video29 min
This is a great class for when you really want that full body flow experience. This class is fluid and fun and includes twists, balance poses, and strong standing poses. It encourages you to find a soothing moving meditation as you allow the breath to set the pace for your movements. Locked — subscribe to unlock
Lesson 26ROOT TO RISE PRANA FLOW
Video26 min
This is a short, rather fast paced Prana -flow where we will be repeating the sequence twice, integrating the movements in the body and practicing moving breath to movement. This creates a sort of moving meditation, as well as gets your heart rate up. There is less focus on perfect alignment, and more focus on exploring dynamic movement and connecting to the breath. Locked — subscribe to unlock
Lesson 27MELLOW MINDFUL
Video26 min
Welcome to this softer flow, where you will be down on the mat, no strong standing poses and no super intense core work. But still there will be movement for your entire body through twists, some gentler core work and fluid backbends, getting your entire body moving. Locked — subscribe to unlock
Lesson 28PRETTY PANCAKE
Video26 min
This is a softer, very stretchy flow that takes you up towards the Pancake stretch, which is a deep stretch of the inner thighs and groin. Locked — subscribe to unlock
Lesson 29ENOUGH AS YOU ARE
Video30 min
All Levels/Intermediate - Vinyasa Flow A strong flow with a soft message. This class is a gentle reminder that you don’t have to earn your worth through effort, performance, or perfection. You are already enough—just as you are, right here, right now. Let this be your permission to move without pressure, to rest without guilt, and to show up for yourself exactly as you are. You don’t need to change to belong here. You already do. 💛Locked — subscribe to unlock
Lesson 30UNWIND NECK, SHOULDERS & HIPS
Video27 min
This is the perfect unwind class after a long day. First you'll get movement and openness in your neck and shoulders, gentle stretches and twists. Then you'll move into the hips for a juicy outer hip release, figure four stretch and a block-supported legs-up-the-wall.Locked — subscribe to unlock