Winter weather and office work keep us hunched and shoulders tense. Reset and rediscover your range of motion with this 15-minute shoulder reset from Masaaki Okamura.

In this intermediate ladder flow, each vinyasa builds on the next to build strength and focus while stretching the lower body.

Join Marco Vinci for a 30-minute, all-levels flow that will lengthen and strengthen the spine for improved posture.

Emily Sullivan teaches a 25-minute practice geared toward children that focuses on mudra and flows along with the story of "Jack and the Beanstalk."

Emily Peterson offers a 25 minute yin sequence to drop in, stretch and be present with what is.
Needed: Wall space
Suggested props: bolsters, blocks, pillows, blankets

A 45-minute Ashtanga flow that includes many of the primary series poses. Suggested props: 2 blocks.

Ashtanga teacher Paulina Haduong teaches how to safely get into Urdhva Dhanurasana, upward facing bow, sometimes known as wheel pose. This is an intense backbend, and this practice is recommended after another full practice or warmup.

Masaaki Okamura shares a restorative sequence followed by a full yoga nidra guided relaxation practice. Perfect before bed or any time of day when you're feeling the need to rest and restore.

Join Kate Heffernan in a dynamic practice that will help you to open your shoulders, hips & move the spine in all six directions.

Franny Diaz-Gilligan invites you to find your center so you can better accept polarities in this 40 minute vinyasa flow designed to improve strength, flexibility and balance.

Suggested props: two blocks

Nadi Shodhana, also known as alternate nostril breathing, clears and purifies the subtle channels of the mind-body while bringing balance to overall breathing.

Four-square or box breathing balances the sympathetic and parasympathetic nervous systems to simultaneously cultivate energy and calm.

Coherent or resonant breathing is a simple but profound practice that slows the breath and quiets the mind.

This 30 minute restorative practice will help release and reset the hips.
Pair this practice with a hip strengthening sequence designed to relieve tension by increasing stability: https://www.downunderondemand.com/videos/flow-release-tension-with-intention-strong-hips-marco-vinci-30-minutes
Sugg...

Join Down Under's Shawna Lemelman and her two students, Emily and Eloise, for a 60-minute flow that will leave your body energized and your mind calm.

Hip strengthening sequence to release tension with intention.
Suggested props: 2 blocks
Suggested playlist: https://open.spotify.com/playlist/7xUrko4iNMQEl6uOQhlugq?si=fa5556c247ce4ab2&nd=1
Suggested follow-up practice: Restorative: Hip Release and Reset

Master Iyengar teacher Patricia Walden offers a 60-minute practice focusing on the king and queen of all poses: Sirsasana and Sarvangasana.

Suggested props: a strap, two blankets and a bolster.