Start your day off right when you flow through these Pilates exercises that stretch out your body. It includes movements that lengthen the spine, a...

Your transverse abs are the deepest of your abdominal muscles. Also called the “corset muscle,” it helps protects and stabilizes your spine. The mo...

Time for a warm down! Take this class after any workout to stretch out your hamstrings, hip flexors, and spine in a quick five minutes.

Free your spine and upper body in this quick restorative yoga class. You’ll increase spinal flexibility and mobility with side stretching, extensio...

Balance strength and flexibility in this full-length flow that will invigorate your whole body. You’ll start class with a grounding pranayama exerc...

This class is designed to prepare you for Bird of Paradise. You will be flowing through fun poses that open the body for this peak posture. Emphas...

This class is designed to enhance spinal mobility. You will flow through different backbends, such as locust, bow pose, and camel variations that w...

A flexible spine is key to a pain free life. Aging, gravity and lifestyle can really stress out our backs; and a stressed spine is painful! Keeping...

A flexible spine is key to a pain free life. Aging, gravity and lifestyle can really stress out our backs; and a stressed spine is painful! Keeping...

A flexible spine is key to a pain free life. Aging, gravity and lifestyle can really stress out our backs; and a stressed spine is painful! Keeping...

Foam rolling can help alleviate muscle soreness, support healthy joints, and speed up recovery time-making it possible for you to get back to your ...

Strengthen and mobilize your spine to maintain a healthy posture while ensuring the mobility of your whole body. In this class, Ami Norton will l...

Breathe relaxation into your body and mind with this nourishing yoga practice. Slow, steady postures lengthen your spine, open your hips, and incre...

It’s time to tie it all together with the full Ashtanga Intermediate Sequence, from a starting mantra to the finishing postures. This class uses th...

Master dropovers and dropbacks with this detailed class on Viparita Chakrasana, a reverse somersault also known as Tic Tocs, and Vrschikasana, or S...

Take a deep dive into Karandavasana, one of the most challenging postures in the Ashtanga Intermediate Series. You’ll study this pose and its trans...

Circle back to Dwi Pada Sirsasana A & B, or Both Legs Behind the Head Pose, from the Spinal Flexion and Hip Opening segment of the Ashtanga Int...

This class focuses on the first peak pose of the Ashtanga Intermediate Series: Kapotasana, the full expression of Pigeon Pose. You’ll learn techniq...

Develop a balance of strength and surrender with a deep study of Urdhva Dhanurasana, also known as Upward Bow or Wheel. This posture realigns and t...

Seven headstands with a variety of arm positions help you develop stability in this challenging but fun section of the Ashtanga Intermediate Series...

Settle into your foundation as you wind down into a lower-energy segment of the Ashtanga Intermediate Series. Grounding positions like Vatayanasana...

The intensity of the practice starts to rise and peak in this section of the Ashtanga Intermediate Series. Dig deep with a dynamic inversion flow f...

This is the part of the Ashtanga Intermediate Series where you work to get your legs behind your head. You’ll flex your spine and open your hips as...

Your back returns to neutral in this segment of the Ashtanga Intermediate Series. This brief reset between the first backbending sequence and spina...

The initial backbending sequence in the Ashtanga Intermediate Series works into progressively deeper and more complex spine extensions. Poses like ...

Learn how to safely and effectively practice Pashasana and Krounchasana, the opening postures in the Ashtanga Intermediate Series. These postures g...

Familiarize yourself with the energetic Ashtanga Intermediate Series before starting your journey. You’ll learn the skill level you need to get sta...

Welcome to the second sequence in the Ashtanga Yoga method, perfect for anyone who already has an established Primary Series practice. Also known a...

Working into your heart space can often bring up heavy feelings or emotions. This meditation for forgiveness will help you sever the cord of resent...

Flow into Bow Pose with this heart-opening practice. You’ll prep for this energizing backbend with poses like Goddess with a Shoulder Stretch, Half...

Open into Bow Pose with these backbending drills. You’ll focus on opening your front body, chest, shoulders, hips, and quads; strengthening your ba...

As the crown jewel of standing backbends, King Dancer Pose is one that requires lots of balance, flexibility, and focus. This flow will help you wo...

These drills for King Dancer will help you practice flipping your grip in any posture and improve your standing balance backbends. You’ll focus on ...

Work into Wheel Pose with this full-length flow. You’ll create space in your upper body with prep poses like Eagle Pose, Modified Wild Thing, and H...

These drills for Wheel Pose will emphasize strength in your legs and back body to support heart opening. You’ll focus on opening your front body, c...

As you work into the heart area, it’s important to do so mindfully and with intention. This meditation asks you to recall a difficult event or situ...