This higher-level Vinyasa practice focuses on exercises that are a counter-balance to a regular Vinyasa flow sequence. Get ready for lots of Cactus Arms, isometric contractions, and shoulder stability techniques. Move through a strengthening series with Plank and Side Plank, Crescent to Temple to Warrior III, Dolphin to Forearm Plank, and Bow Pose, then cool down with Supine Twist and hip openers. This class previously aired on December 17, 2023.

Feel the effects of linking your breath to movement in this full-body flow. Start by practicing a sequence with several breaths per posture to ignite strength, then repeat the sequence at a faster pace. Postures include Sphinx, Kneeling Chin Stand, Reverse Warrior, Skandasana, Revolved Lunge, Chair Pose, and Standing Splits. This class previously aired on December 15, 2023.

This calming class is perfect when you’re overheated, whether due to menopausal symptoms or life itself. Move slowly to create inner space and ease through a relaxing sequence that includes Sitali Pranayama (Cooling Breath), Supported Down Dog, Supported Forward Fold, Lunges, Parsvottanasana (Pyramid Pose), and a Side Plank variation. This class previously aired on December 14, 2023.

Relax your entire being in this Vinyasa practice that guides you to breathe deeply and soften your spine while flowing slowly through Camel Pose, Cat/Cow, Bound Angle Pose, and Reclined Twist. We suggest pairing this practice with Divya’s Nervous System Care Mindfulness Meditation. This class previously aired on December 14, 2023.

This practice gives you space to breathe, feel, and connect with your body. Flow through a simple yet slightly challenging sequence that offers progressions targeted for your spine, including Lizard Lunge with a twist, Malasana (Squat) with a side bend, Humble Warrior, Side Angle, and Revolved Triangle. This class previously aired on December 14, 2023.

In just 20 minutes, this flow gives everything you need to work toward a healthier lower back. It’s a class you can repeat daily to strengthen your core and release your hips. Follow a steady sequence that offers cues for precision and includes Lateral Breathing, Dead Bug, and variations of Forearm Plank, Warrior I, Locust Pose, and Gomukhasana. This class previously aired on December 13, 2023. Please note: This class can be supportive to those who have episodic lower back pain from SI dysfunction or a herniated disc. However, we suggest consulting with your doctor or physical therapist before practicing.

This practice is influenced by the Rajas Guna (activity) to bring you a very physically active, energetic flow. Move through Bridge Pose, Low Lunge, and Eagle Pose to create a range of motion in your shoulders to support you in Wheel Pose and Viprita Dandasana (a strong backbend). This class is a part of Quamay’s 3-class series that explores traditional yogic philosophy. Search “Understanding The Gunas” for more. This class previously aired on December 14, 2023.

This creative class is designed to help yoga teachers feel like a student again. You’ll simply play, breathe, and enjoy the experience of practice without pressure. Start with reclined hip openers and side bends, then flow steadily through variations of Ardha Hanumanasana, Standing Forward Fold, Halasana, Revolved Triangle, Gomukhasana, and Pigeon Pose. This class previously aired on December 13, 2023.

Focus on the feeling of the present moment to connect deeply with yourself in this practice that features grounding postures and standing balances. Explore a steady yet mild flow with Anahatasana (Melting Heart Pose), Embryo Pose, a Down Dog variation, Figure Four, Warrior III, Triangle, and Half Moon. This class previously aired on December 12, 2023.

Transition from day to night in this slow flow that unwinds the kinks and takes you to a grounded, calm place. Find relaxation in dynamic reclined twists, lunging shoulder-openers, a Pigeon Pose variation, Wide-Legged Squat with a side bend, Plough Pose (Halasana), and Seated Forward Folds. This class previously aired on December 11, 2023.

Each pose in this practice is an antidote to unhealthy posture. You’ll focus on different actions in your body, including shoulder depression, retraction, and posterior pelvic tilt, in a strong flow with Locust Pose, High Lunge, Eagle Pose, Low Lunge, and Warrior III. This class previously aired on December 11, 2023.

Inspired by the water element, this class guides you in being fluid and feeling good. You’re encouraged to move intuitively and creatively, using Ocean Breath throughout. Highlights include Anjaneyasana, Locust Pose, Dancing Warrior, Wild Thing, Splits, and Mermaid. This class is a part of Katie’s 4-class Elemental Series, which explores the qualities of the elements in each practice. Search “Elemental Series” for more. This class previously aired on December 11, 2023.