OCTOBER FLOW CHALLENGE

✨ October Flow Challenge | Nurture Your Energy as the Days Grow Darker ✨ As autumn deepens and the days grow shorter, it’s easy to feel your energy dip. The October Flow Challenge is here to help you nurture warmth, strength, and balance through daily movement. Each class is designed to gently energize your body, uplift your mind, and create an inner glow,so even as the world outside gets darker, you’ll carry your own light within ✨

Lessons

Work through them in order.

Lesson 1ROOTED IN RHYTHM
Video16 min
This 16-minute yoga flow helps you find your rhythm while staying deeply rooted in strength and stability. Through grounding poses and fluid transitions, you’ll connect breath with movement, build balance, and boost your energy. Perfect for busy days when you want a short but powerful practice that leaves you feeling centered, strong, and refreshed.Locked — subscribe to unlock
Lesson 2EVENING UNWIND
Video12 min
Let go of the day with this gentle, grounding flow designed to ease tension, calm your mind, and help you transition into rest. Perfect for slowing down, softening the body, and creating space for deep sleep.Locked — subscribe to unlock
Lesson 3HALF MOON HALO
Video27 min
All Levels - Vinyasa Flow This flow will challenge your balance, strengthen your ankles, open chest and heart and maybe have you smile at yourself for wobbling around on your mat. Arda Chandrasana, the Half Moon Pose is a fun balancing pose that requires your core to be switched on and your gaze to be stable. This flow takes you through a number of variations of the pose, all blended with a fluid vinyasa flow. Locked — subscribe to unlock
Lesson 4UNWIND NECK & SHOULDERS
Video14 min
This is the perfect unwind class after a long day by the computer or in the car. You'll get movement and openness in your neck and shoulders through gentle stretches and twists. Locked — subscribe to unlock
Lesson 5LEGS ON FIRE
Video15 min
This class is all about your lower body - your legs and also your hips and feet will get some attention as you move through this short but creative sequence. There will be toe stands, strong standing poses so focus on you foundation, keep the mental contact down through your legs and feet and enjoy the shaking. Locked — subscribe to unlock
Lesson 6SOOTHING SLOW FLOW
Video16 min
All Levels - Soft/Restorative Enjoy this soothing slow flow where you stay mostly down on the mat, with some low lunge pulsations, side stretches, sphinx pose, cobra rolls and lovely seated twists. Locked — subscribe to unlock
Lesson 7HEALING HEART SPACE
Video20 min
Opening your heart space and strengthening your back side can be energizing and healing. This flow takes you to camel pose, which is a great backbend for strengthening your backside, and also opening your chest. Focus on building strength along your spine and open up your chest and shoulders, and keeping your face and gaze soft. Maybe challenge yourself by staying a couple of extra breaths and see what that does to your experience. Locked — subscribe to unlock
Lesson 8SOFT MORNING FLOW
Video17 min
A gentle practice that blends soothing pulsations with longer, nourishing holds to wake up your body, free your joints, and calm your mind. The perfect way to start your day with ease, energy, and softness 🥰Locked — subscribe to unlock
Lesson 9BOW TO BOW
Video19 min
All Levels - Vinyasa Flow Today you’ll be working up towards bow pose, which is a great backbend for strengthening your backside, and also opening your chest. Focus on building strength along your spine and open up your chest and shoulders, and keeping your face and gaze soft. Locked — subscribe to unlock
Lesson 10NOURISHING SOFT FLOW
Video19 min
All Levels - Soft/Restorative Invite some gentle movement with this softer flow, focusing on releasing tension in your neck and shoulders, on sweet twists and a bit of hamstring release. This is a perfect flow for softer days, or why not after a run! Locked — subscribe to unlock
Lesson 11EVERLASTING EAGLE
Video19 min
In today’s flow you’ll be working up towards Eagle Pose, a great way to release tension in shoulders and neck. And you will also get the opportunity to challenge your balance and core strength as well as working your back both with a bit of side stretching and a strong standing twist! Locked — subscribe to unlock
Lesson 12WARM-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 13HEART IN A HURRY
Video19 min
All Levels - Vinyasa Flow In only 20 minutes this class will help you strengthen your backside and find a beautiful feeling of openness around your chest and shoulders. Be aware and mindful of how it makes you feel, to open your most vulnerable parts towards the world. And see how you can use your breath to move into even deeper expansion each time. Locked — subscribe to unlock
Lesson 14HIPS LIKE BUTTER
Video26 min
Beginner/All Levels - Soft/Restorative A slow, juicy flow designed to melt tension and unlock your hips. Move with intention, breathe into tight spaces, and leave feeling soft, open, and buttery smooth. Locked — subscribe to unlock
Lesson 15PHOENIX RISING
Video28 min
This flow is themed around the myth of the Phoenix Bird, who lives for 500 years, set itself to fire and from the ashes rises another Phoenix. The intention is "I will always rise", the flow is strong with a lot of upper body work and some juicy and fun transitions. Locked — subscribe to unlock
Lesson 16HOLISTIC HIPS
Video20 min
This flow is designed to open and strengthen your hips. The intensity is strong and allows for a mindful presence and for feeling into the sensations in your hips. I will invite a lot of dynamic mobility in your hips through fun and strong movements.Locked — subscribe to unlock
Lesson 17WATER ELEMENT FLOW
Video29 min
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.Locked — subscribe to unlock
Lesson 18VINYASA EXPRESS
Video20 min
This flow is your perfect lunch break! It includes everything - twists, standing poses, core work and back bends! It’s fast paced and fun, you will definitely get warm - all in just 15 minutes. Locked — subscribe to unlock
Lesson 19LOWER BACK LOVE
Video27 min
This is a soft and gentle class, that still includes some strong twists combined with juicy back rools, both movements that can create a sense of release in your lower back. You will be down on the mat for the entire time, ending up with a supported bow pose variation that might require a bolster. Locked — subscribe to unlock
Lesson 20ENGAGING EQUILIBRIUM
Video26 min
All Levels - Vinyasa Flow This is a strong and stable flow with challenges like Twisted Half Moon pose, some fun twists and plow pose. It all takes you up towards the little balance challenge that will strengthen your feet and hopefully allow you to have fun and laugh a bit.Locked — subscribe to unlock
Lesson 21FIGURE FOUR FAB
Video30 min
All Levels - Soft/Restorative This class is themed around the figure four stretch, which is a great exercise to create mobility and openness in your hips. It stretches your piriformis, your glutes and lower back and is a great way to release tension in the muscles surrounding your sacrum. As you might notice when you open up the deeper tissues and fascia around your hip, it might affect you emotionally. Allow this flow to be about surrendering and letting things go. Remind yourself today to leave something behind on the mat as you step off. Set the intention at the beginning, find something you want to leave behind, then as we finish, let it go. Locked — subscribe to unlock
Lesson 22HALF AN HOUR POWER
Video28 min
Here's a flow for days when you yearn to move a lot, to sweat and have a great workout! Don't get scared by the thumbnail, the side plank can be any variation you feel like, the only important thing is that you feel engaged and have fun! The pace of this class is faster, there is a little less cueing and you will most likely get your heart rate up. The sequence is creative enough to make you stay focused, but simple enough to make you not have to think to much and you can concentrate on just moving. Locked — subscribe to unlock
Lesson 23HONEYED HIPS
Video30 min
This is a soft, stretchy class that focuses both on hips and neck. You will work through great hip mobility exercises as well as nourishing neck stretches, leading up to a long hold in Frog Pose and an opportunity to challenge yourself with middle split. Locked — subscribe to unlock
Lesson 24CACTUS CHARGE FLOW
Video22 min
Wake up your body and mind with this energizing flow! With strong, open arms and a lifted heart, Cactus Charge builds heat, strength, and confidence while improving posture and mobility. Expect dynamic movements, deep breaths, and a boost of fresh energy to start your day feeling powerful and grounded. Locked — subscribe to unlock
Lesson 25CRAFT YOUR CAMEL
Video22 min
Camel Pose, Ustrasana is an excellent way to strengthen the muscles along the spine and at the same time work on the mobility in shoulders and chest. It is an intense pose, but try to challenge yourself and stay for just ten seconds longer. Those extra moments are the ones that will make the difference. And of course enjoy the preparing flow, with my favorite transition Fallen Star > Wild Thing and some great shoulder release preparation. Locked — subscribe to unlock
Lesson 26WIDEN WITHIN SOFT PRANA
Video20 min
All Levels - Soft/Restorative This is a soft prana flow, where there's no standing poses, you'll be down on the mat, but still moving in a short, very fluid flow. The sequence is repeated twice , with minor variations allowing and helping you to use your mind to focus on where we are now and what's coming next and what you're going to do to get there. A perfect way to very gently get out of your head and into your body. Locked — subscribe to unlock
Lesson 27SIDE CROW FLOW
Video31 min
All Levels/Intermediate - Vinyasa Flow In this class you will work progressively up towards Parsva Bakasana, the Side Crow which is a deep twist and requries that you are carefully warmed up, which of course will be taken care of as we go. We’ll flow through a strong, sweaty sequence starting with some lovely core work, then moving straight into fallen star and wild thing, then relaxing it down a bit in pigeon pulsations, forward into warrior 2 and reversed warrior, then from low lunge you’ll step forward into twisted chair and then there’s your chance to lift off into side crow! I hope you like it and that it leaves you with a playful feeling!Locked — subscribe to unlock
Lesson 28MERMAID 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 29USTRASANA UNLOCKED
Video26 min
All Levels - Vinyasa Flow Opening your heart space and strengthening your back side can be energizing and healing. This flow takes you through a rather innovative flow to camel pose, Ustrasana, where you get challenged to stay for a couple of breaths. You’ll do some fun archer movements in warrior 2, as well as some strong core work with super slow mountain climbers. Locked — subscribe to unlock
Lesson 30TENDER TWISTS
Video30 min
All Levels - Soft/Restorative This is a soft and gentle class, that still includes some strong twists combined with juicy side bends, both movements that can create a sense of release in your back. You will be down on the mat, taking on this calming flow, and finishing it off with a few minutes of soothing Nadi Shodana, alternate nostril breathing practice. Locked — subscribe to unlock
Lesson 31HALLOWEEN FLOW
Video30 min
Join me for this fun Halloween and full moon yoga class packed with the scariest yoga poses out there! You’ll be starting off in corpse pose (what else?!) and then move through star pose, half moon, fallen star, mummy pose, scary horror movie lizard, and be super creepy in spider pose.Locked — subscribe to unlock