SEPTEMBER FLOW CHALLENGE

As the seasons shift, this September Flow challenge is an invitation to gather the energy of summer, reflect on what has grown, and root yourself in balance for the months ahead. Each practice becomes a way to honor your own harvest, the strength, lessons, and light you carry forward, while finding steadiness and grounding in the present moment 🧡

Lessons

Work through them in order.

Lesson 1RIDE THE WIND
Video33 min
Garuda, the King of Birds has lent his name to Garudasana, the Eagle Pose. This bird never needs to land, because he has the ability to ride the wind, to flow with the currents of life, using the energy of each situation to his best. This is where we place our intetion for this flow, to ride the wind, to find ease and flow in each pose, transition and situation. It's powerful as an eagle, and just as graceful. Locked — subscribe to unlock
Lesson 2LET 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 3LEGS INFERNO
Video25 min
All Levels - Vinyasa Flow This class will work your legs, but also target your shoulders! We will use gomukasana arm variations to open and strengthen the shoulder area, while visiting well-known poses that get your legs shaking. We'll finish off with a nice outer-hip release in gomukasana arms, and legs. Locked — subscribe to unlock
Lesson 4PRETTY 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 5GODDESS GLOW
Video32 min
This flow will super charge your legs, and make them shake and burn, and the same time you will get the chance to open chest and shoulders and strengthen and create mobility in your back. It’s sweaty and fun and will take you up to the lovely Goddess Pose so tap into your inner divinity. Locked — subscribe to unlock
Lesson 6EASE 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 7HOT HIPS
Video31 min
Ignite your inner power with a dynamic yoga flow focused on hip strength and twists. Experience pulsations and creative movements as you journey towards mastering the fun, but challenging Flying Lizard Pose. Get ready for a transformative class that embodies strength, fluidity, and boundless possibilities.Locked — subscribe to unlock
Lesson 8ENOUGH 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 9UNWIND 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
Lesson 10CROW POSE FLOW
Video26 min
Crow pose is a fun, challenging arm balance and this flow will get you there, well prepared and ready to take it on. Bring a block if you want some extra support, and listen to your body and what it asks for. Crow pose is often one of the first arm- balances we try, but it doesn't make it easy. Remember to shift your gaze forward and lift one leg at the time, maybe you get a bit of lift off!Locked — subscribe to unlock
Lesson 11SIDES 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 12WAKE 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 13ROOT 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 14MELLOW 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 15FULL 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 16SHORT CORE FLOW
Video23 min
Good core strength is essential when you want to develop a strong, playful yoga practice and this flow offers a great variety of core exercises, all woven into a fun, full-body flow.Locked — subscribe to unlock
Lesson 17BALANCED 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 18SASSY 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 19SURRENDER & SOFTEN
Video18 min
All Levels - Soft/Restorative 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 side body and spine. 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 20ANCHOR & 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 21SIZZLING STEADY
Video31 min
This is a steady but yet strong class, where you will cultivate heat through powerful pulsations, grounding transitions and a lot of repetition. While you flow through the sequence several times you will be challenged with small changes, keeping you on your toes, and options for a fun balancing challenge in a standing split with hands clasped behind. Enjoy the heat you build and the increase of your heart beat.Locked — subscribe to unlock
Lesson 22SOFT PRANA FLOW
Video22 min
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 three times, 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. This class starts with a 5 minute abundance and success breathing exercise and meditation. Locked — subscribe to unlock
Lesson 23CRAFT 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 24FEEL INTO FROG FLOW
Video21 min
All Levels - Vinyasa Flow Welcome to this frog pose yoga vinyasa flow, carefully designed to open up and cultivate mobility in your hips. In this 20-minute class you will build strength in your legs through strong balancing poses and a the same time work with hip opening poses and transitions. You will most likely feel your legs burn, and when you lower down into frog pose it will bring both relief and intensity. Make sure to have a bolster or a blanket ready to make it easier to soften in, and try to enjoy the release of tension in and around your hips, keep breathing into the sensation.Locked — subscribe to unlock
Lesson 25ELEGANCE 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 26CALM 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 27MOBILITY CHECK-IN FLOW
Video20 min
Welcome to your yoga flow for mobility check-in! This is the perfect class to spend 25 minutes checking in with your body and improve strength, balance, and body control. You will cultivate heat in your body through creative movements that will release tension in your back and hamstrings and build strength in your core and upper body. It’s going to be short but sweaty and provide a full-body workout!Locked — subscribe to unlock
Lesson 28COMPLETE 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 29HIPS IN HEAVEN
Video22 min
All Levels - Vinyasa Flow This flow is designed to open and strengthen your hips. It’s a little less intense and allows for a mindful presence and for feeling into the sensations in your hips. Keep your legs and feet active and focus on flowing with your breath. Focus on creating space and easing into the poses. Locked — subscribe to unlock
Lesson 30ALL 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