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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

8 of 13 flows

Up to 12 minutes1

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

15 to 25 minutes5

  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-Five Minute Seated Twist CircuitSpine · Side body · Hips · Neck11 poses25'Intermediate

30 minutes and longer2

  1. 01Thirty-Minute Backbend LadderSpine · Chest · Quadriceps · Shoulders9 poses30'Intermediate
  2. 02Thirty-Minute Evening Hip OpenerHips · Groins · Lower back · Spine11 poses30'Beginner