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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.

Ankles Arms Back Balance Calves Chest Core Groins Hamstrings Hips Knees Lower back Neck Quadriceps Shoulders Side body Spine Upper back Wrists

≤12 min 15–25 min 30 min +

Beginner Intermediate Advanced

2 of 13 flows

30 minutes and longer2

01Thirty-Minute Backbend LadderSpine · Chest · Quadriceps · Shoulders9 poses30'Intermediate
02Forty-Five Minutes of Strong StandingQuadriceps · Hips · Balance · Shoulders15 poses45'Intermediate