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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

3 of 13 flows

Up to 12 minutes1

  1. 01Eight-Minute Hotel Room FlowSpine · Hips · Hamstrings · Balance11 poses8'Beginner

15 to 25 minutes1

  1. 01Twenty-Minute Core and Arm BalanceCore · Shoulders · Wrists · Balance11 poses20'Intermediate

30 minutes and longer1

  1. 01Forty-Five Minutes of Strong StandingQuadriceps · Hips · Balance · Shoulders15 poses45'Intermediate