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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

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