The Everyday Flow Challenge

This challenge is 30 days of simple movement to help you reconnect with your body, your practice, and ultimately yourself. This time of year gets busy and this challenge is here to give you the grounded energy you need, with classes that are 25 minutes or less. I can't wait to see you on your mat!

Lessons

Work through them in order.

Lesson 1Good Vibes Backbend Flow
Video8 min
Flow through an energizing 8-minute sequence designed to open your heart, release tension, and boost your mood. This quick backbend practice combines gentle stretches and strength-building poses to leave you feeling refreshed and uplifted. Poses Included: Cat/Cow, Down Dog, Wide Cobra, Upward Dog, Locust PoseLocked — subscribe to unlock
Lesson 2Low Back Love
Video13 min
It's time to give that low back some love! This class is here to help you stretch your low back our and help release tension! Reminder to listen to your body! Poses Include: Yogi Squat, Side Stretches, Childs Pose, Glute Bridge, Spinal TwistsLocked — subscribe to unlock
Lesson 3Daily Hamstring Slow Flow
Video12 min
Stretch and release tight hamstrings in this 12-minute slow flow. Move mindfully through grounding postures to increase flexibility, improve balance, and leave your legs feeling light and open. Poses Included: Pyramid Pose, Lunge, Wide Pyramid Pose, Half Split, Standing SplitLocked — subscribe to unlock
Lesson 4Energy Shift Flow
Video17 min
Needing a quick shift in your energy? Skip the afternoon coffee and move your body with this practice! The perfect & quick way to get out of your head and into your body. Poses Include: down dog, triangle, half splits, and half moonLocked — subscribe to unlock
Lesson 5Quick Balance Drills
Video15 min
The best way to improve your balance is to practice as often as possible! This quick class will lead you through drills to help you strengthen the body, focus the mind, and improve your balance! YAY! This class was originally from the New Year Yoga ChallengeLocked — subscribe to unlock
Lesson 6Restorative Flow
Video23 min
This practice is designed to rest and restore the body. We move slow through a variety of poses to give you the space to go deep physically and mentally. Give your body and mind a deep rest with this restorative flow. This class was originally from the New Year Yoga ChallengeLocked — subscribe to unlock
Lesson 7Inner Thigh Slow Flow
Video15 min
This beginner friendly yoga flow will give your inner thighs some love! If you’re looking to increase your flexibility, this is the class for you! This class was originally from the 30 Day Yoga ChallengeLocked — subscribe to unlock
Lesson 8Fire Cardio Flow
Video18 min
Let's get moving! This cardio flow connects your breath with movement, so you can go deep into a moving meditation. Classes like this are one of the best ways to clear your busy mind and tap into your body. You're going to love this flow!Locked — subscribe to unlock
Lesson 9Beginner Hips Flow
Video21 min
This juicy flow will leave your hips feeling ahhh-mazing! I'll guide you through a variety of pose modifications, so you can find a variation that feels good in your body. You'll enjoy this class if you're a beginner or advanced yoga. Enjoyyy!Locked — subscribe to unlock
Lesson 10Quick Power Refresh
Video14 min
Needing an energy boost, look no further this practice will leave you wanting to skip the afternoon caffeine. The perfect way to boost your energy and get your body moving. Poses Include: boat, crunch, fallen triangle, half moon, legs up the wallLocked — subscribe to unlock
Lesson 11Everyday Poses
Video19 min
This beginner friendly class includes poses that are great to practice every day! In this mini yoga flow, we will move and stretch the whole body. Trust me, it will feel so good that you'll want to practice this one on a regular basis! This class was originally from the New Year Yoga ChallengeLocked — subscribe to unlock
Lesson 12Mini Hips Flow
Video14 min
Tight hips? This mini hips flow is the perfect pracitce to get into the hips! Poses Include: wide leg fold, side lunge, warrior 2, goddess, down dog, pigeon postLocked — subscribe to unlock
Lesson 13Funky Power Flow
Video22 min
Step out of your comfort zone and lets FLOW! This practice has some creative poses and transitions that will test your balance, challenge your strength and put a big fat smile on your face. Come to the mat with an open mind and be prepared to work it!Locked — subscribe to unlock
Lesson 143 Sun A + 2 Sun B
Video7 min
This quick class flows through 3 Sun Salute A flows and 2 Sun Salute B flows. It's the perfect way to get in some extra movement on busy days and is just want you need to feel refreshed and energized! Enjoy!Locked — subscribe to unlock
Lesson 15Ease Into Relaxation
Video11 min
This class is designed to help you ease into a deeper state of centeredness, calm and ease. Perfect for practicing first thing in the morning, at the end of your day or any time you need time to refocus on YOU. Poses include: leg lift, reclined twist and reclined pigeon.Locked — subscribe to unlock
Lesson 16Hamstring Love
Video25 min
This beginner friendly class is going to give your tight hamstrings ALL the love!! This is such a tight part of the body for many of us, so you can trust me when I say this will become a new favorite class of yours!! We will flow through a sequence that includes all my favorite hamstring stretches, as well as ending with a mini meditation to ground us after the practice! Enjoy!Locked — subscribe to unlock
Lesson 17Coffee Brew Stretch
Video5 min
Looking for a quick stretch that you can do, even when your coffee is brewing? This quick 5 minute class can be done anytime, anywhere. Poses Icnlude: toe stretch, thigh stretch, forward fold yoga squat Locked — subscribe to unlock
Lesson 18Lower Body Stretch
Video25 min
If you're looking to increase your flexibility... you're in the right place! This class targets the ENTIRE LOWER BODY, including your hips, quads, glutes, inner thighs, hamstrings, calves, ankles & feet. You'll get the most lovely stretch and feel brand new after this practice!Locked — subscribe to unlock
Lesson 19Yoga Inspired Abs
Video16 min
This class is guaranteed to FIRE you up! Ignite your core with this beginner/intermediate ab workout!! You can repeat this 1-3 times. This class was originally from the 30 Day Yoga ChallengeLocked — subscribe to unlock
Lesson 20Short and Sweet
Video15 min
Short on time? This beginner flow will move and stretch the whole body in under 15 minutes. This class was originally from the New Year Yoga ChallengeLocked — subscribe to unlock
Lesson 215 Minute Mini Flow
Video7 min
Only got 5 minutes but craving movement! This class is the one! Poses Include: Vinyasa, humble warrior, warrior 3, core training, tree.Locked — subscribe to unlock
Lesson 22Morning Deep Stretch
Video11 min
Wake up your body with this quick DEEP stretch flow! Remember to take a deep breath and honor your body exactly where you are. Modifications are always welcome here. Thank you for practicing with me and have an amazing day! Poses include: Side Body Stretch, Crescent Lunge, Warrior 2, Side Lunge, Pigeon and Childs PoseLocked — subscribe to unlock
Lesson 23Stiff Body Stretch
Video9 min
If you're looking for a quick juicy stretch class - this one is for YOU! This is the perfect way to reset and ease back into your practice, especially on days where you're short on time. You'll get a lovely full body stretch in less than 10 minutes - YAY! Poses include: Ragdoll, Puppy, Wide Cobra, Wide Fold, Side Lunge, Goddess Twist Locked — subscribe to unlock
Lesson 24Come As You Are Evening Flow
Video18 min
This class is your permission slip to show up exactly as you are. Lets unwind together with gentle stretches that will ease both your body and mind. Remember, this practice is your safe space. I can't wait to see you on your mat. Poses include: cobbler fold, half wide fold, lower body stretches and a gratitude meditationLocked — subscribe to unlock
Lesson 25Juicy Stretch
Video18 min
Feeling a little stiff? This class is for you! We will flow through some super juicy stretches that will feel amazing in your body. This flow is great if you're working on increasing your flexibility! I can't wait to see you on your mat Poses include: Cat/Cow, Puppy, Ragdoll, Deep Lunge, Half Split, Wide FoldLocked — subscribe to unlock
Lesson 26Sore Muscle Stretch
Video21 min
Feelin sore?! You're in the right place! This gentle yoga flow is designed to ease your body into stretches that will help you soften and relax sore muscles. This class is more about listening to the body and doing what feels best for you, instead of pushing yourself to an extreme. Practice this flow any time you want to give your body a little extra love.Locked — subscribe to unlock
Lesson 27Calm Energy Slow Flow
Video20 min
This gentle calming slow flow class is the perfect way to pause fill your cup and calm your mind. Poses Include: childs pose, cobra, figure four, twists, and legs up the wall. Locked — subscribe to unlock
Lesson 28Yoga Break for Busy Days
Video10 min
Boost your energy and shake off midday stiffness in this 9-minute revitalizing flow. Move mindfully through dynamic postures that open the hips, lengthen the side body, and bring fresh focus to the rest of your day. Poses Included: Lunge Twist, Warrior II, Triangle, Wide-Legged Forward FoldLocked — subscribe to unlock
Lesson 29Just Move Mini Flow 0.3
Video7 min
Energize your body in just 6 minutes with this dynamic mini flow. You’ll build strength, improve balance, and open tight hips while moving with ease and intention. Poses Included: Figure Four Chair, Crescent Lunge, Warrior 2, Side Lunge, Half MoonLocked — subscribe to unlock
Lesson 30Super Chill Evening
Video22 min
This class is the perfect way to unwind after a busy day. Poses Include: seated neck stretch, cobbler, half of wide straddle, seated tree, cow face legs & arms along with legs up the wall Locked — subscribe to unlock