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Flow index

13 sequences are live. Filter by the area you want to open, how long you have, and how much you feel like doing — the list is the same information, narrowed.

FocusAnklesArmsBackBalanceCalvesChestCoreGroinsHamstringsHipsKneesLower backNeckQuadricepsShouldersSide bodySpineUpper backWrists
Length≤12 min15–25 min30 min +
LevelBeginnerIntermediateAdvanced

13 of 13 flows

Up to 12 minutes3

  1. 01Eight-Minute Hotel Room FlowSpine · Hips · Hamstrings · Balance11 poses8'Beginner
  2. 02Ten-Minute Desk-Hour ResetShoulders · Lower back · Neck · Hips6 poses10'Beginner
  3. 03Twelve-Minute Neck and Shoulder UnwindNeck · Shoulders · Upper back · Wrists7 poses12'Beginner

15 to 25 minutes7

  1. 01Fifteen-Minute Sunrise MobilitySpine · Shoulders · Hips · Hamstrings9 poses15'Beginner
  2. 02Fifteen-Minute Wind-Down for SleepLower back · Hips · Neck · Spine5 poses15'Beginner
  3. 03Sun Salutation A, Walked Through SlowlySpine · Shoulders · Core · Hamstrings10 poses20'Beginner
  4. 04Twenty-Minute Chair-Supported Gentle PracticeSpine · Shoulders · Hips · Lower back8 poses20'Beginner
  5. 05Twenty-Minute Core and Arm BalanceCore · Shoulders · Wrists · Balance11 poses20'Intermediate
  6. 06Twenty-Five Minute Seated Twist CircuitSpine · Side body · Hips · Neck11 poses25'Intermediate
  7. 07Twenty-Five Minutes for Hamstring LengthHamstrings · Lower back · Calves · Hips11 poses25'Beginner

30 minutes and longer3

  1. 01Thirty-Minute Backbend LadderSpine · Chest · Quadriceps · Shoulders9 poses30'Intermediate
  2. 02Thirty-Minute Evening Hip OpenerHips · Groins · Lower back · Spine11 poses30'Beginner
  3. 03Forty-Five Minutes of Strong StandingQuadriceps · Hips · Balance · Shoulders15 poses45'Intermediate