Yoga Flow Classes

Yoga Flow Classes

Yoga Flow Classes That Give You Twice The Results In Half The Time!

This is Core Strength Vinyasa Yoga®, a style I created for ANY style / level yoga student or teacher to enhance the anatomy + joint safety of your practice, so you can get stronger and more flexible, centered, grounded, core-centered and free--all with far less strain.

Here we focus on whole body core strength, myofascial (muscle-fascia) meridians that give you inner strength and outer lightness throughout your entire practice. We dive into outer (abs) and inner (spinal and pelvic core muscles) too--You'll be a ninja superhero after this!

This flow practice is creative, fun, empowering--and effective. It will activate more muscles per pose, and give you double benefits for every minute you spend on your mat! 25 minutes of CSV Yoga is like an hour of must regular yoga classes.

Have fun, work hard, flow organically--and enjoy the brand new YOU!

See you on the mat!

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Yoga Flow Classes
  • Yoga Flow Section Intro

  • 24 Min Core Strength Empowerment Yoga Flow

    This is Core Strength Vinyasa Yoga®, a style I created for ANY style / level yoga student or teacher to enhance the anatomy + joint safety of your practice, so you can get stronger and more flexible, centered, grounded, core-centered and free--all with far less strain.

    Here we focus on whole b...

  • Spring Forward Yoga Flow

    Get Ready To Invigorate UP! This fun, energizing yoga flow calls in the deep earth and fire elements to help you get grounded, light your inner fire, and burn off old sluggish energies. Then you can fly even higher, and bloom.

    You'll spring forward in more ways than one with this true firesta...

  • Yoga Stretch & Restore Flow For Empaths

    Protect & Cleanse Your Energy With This Restorative Yoga Flow! Especially great for empaths, people who tend to be sensitive to other people's energies. This restoring sequence is perfect on its own or as an ending to your regular workouts. Particularly great to lengthen the Yoga Flow For Empaths...

  • Balance Yoga Flow: Intermediate / Advanced

    Have fun taking your balance to the next level! These poses aren't overwhelmingly advanced, but the amount of control and flow it takes to balance them in this sequence is. You'll strengthen your lower body, core and endurance more in this 35 minute session than most classes do in an hour or more...

  • Yoga for Empaths

    If you're an empath, someone who feels energy deeply and needs to keep negative energy from entering your field, which can make you tired and even sick--this clearing & containing practice is for you! Do it as a solo session, or as a part of any other routine you love.

  • Deep Core Total Restore Stretch Sequence

    We work the Deep Core Line all the time here at the Club, Here's how to stretch it out fully for more power and lightness in all your poses.

    NOTE: Cold muscles don't stretch--they just pull on your joints, so please be very warm before you do this session: either do it after a heating yoga/mo...

  • Core & Arm Transformer Flow (with Headstand Prep) 34 Mins

  • Ninja Yoga Stretch Sequence

    Inspired by martial artists and yogis, this will deep stretch your balance and power centers: feet, Legs, Hips and Core!

    Get ready to go deeper and open up new energy and flexibility in this one class.

    NOTE: Cold muscles don't stretch--they just pull on your joints, so please be very warm...

  • Super Detox Rocks Yoga Flow

    Every Pose Counts--And Cleanses You--In This Open Level Detox Flow! Focus on what actually assists your body to clear out old heavy toxins and lighten up--exhales, twists, inversions and waves to stimulate blood flow, lymph flow, healing oxygen and more. This is an empowering and whole-body free...

  • Flying Pigeon Yoga Flow 40 Mins Int/Adv

    This flow is adventurous, with modifications for strong beginner to advanced students and teachers. It's an epic leg and hip opening strength, stretch--and super adventure arm balancing options all the way through. Have fun! xoSadie

  • Arm Bind For Freedom Yoga Flow Intermediate / Advanced Level

    This Yoga Flow Will Strengthen You And Teach You Arm Binding In A Whole New Way!

    Great for strong beginners to advanced students, this flow warms and strengthens your arms, and whole body --and then works you into half and full binds, Have fun with the adventure!

  • Core Strength Transformer Flow (Intermediate/Advanced 34 Mins

    Super Tone Your Whole Body And Core With This Adventurous Flow! Great for Intermediate to advanced students, or strong beginners willing to modify, this Core Strength Vinyasa Yoga class leads you through some targeted and fun moves for holistic core strength. You'll tone and build endurance in th...

  • 40 Minute Super Sun Salutation Heart Open Core Strength Flow

  • Handstand Preparation + Whole Body Tone Yoga Flow

    This Yoga Flow Will Teach You The Foundations Of Handstand In A Whole New Way + Whole Body Tone!

    Whether you're new to handstands, are frustrated by your progress in them or are a handstand pro, this one yoga class will not only strengthen and tune up your whole body/mind, it will teach you b...

  • Total Restore Yoga Session 30 Mins

    Delicious Restorative Yoga Poses + Breath For Whole Body And Energetic Release.

    NOTE: In this class, you'll need 2-3 yoga blocks OR sturdy cushions/pillows/stack of blankets and a yoga bolster or larger cushion.
    NOTE: Please be warm before attempting this class, either by taking a hot bath o...

  • Super Detox Twist Flow Yoga

    Cleanse & Strengthen With This Delicious Yoga Flow! Today's practice is all about revolved poses, gentle inversions, and deep breathing, all known to support your body to detoxify. You'll leave this practice feeling more clear and energized, inside and out!

  • 35 Min Upper Back/Chest Strength & Stretch Yoga Flow

    This Flow Will Open Your Heart And Strengthen Your Whole Back Body In Balance!

    Often, "email-asana", or the posture we develop from hunching forward at desks and in daily life can begin to take over. The head pitches forward, the shoulders round, chronic pain and fatigue arises, and your whole...

  • 35 Min Prenatal Core Strength + Hip Opening Yoga Flow

    This isn't just a prenatal yoga class--it's also a blueprint & training for how to navigate any class here at the Fit & Fierce Club! Main points you'll learn, along with this stand-alone session meant to center, strengthen and open you in all the right ways for pre and post-natal are:
    *A Birth...

  • Sleep Better Bedtime Yoga 17 Mins

    Ease your restless legs, balance energy and support your sleep! This short sequence is perfect for helping release anxiety and muscle tension, and gives you proven yogic techniques to help you sleep better and deeper. Enjoy!

  • Deep Conscious Core Flow For Beginners And Up

    Alternate Simple, Slow Flow & Faster Fierceness Moves To Build Total Core Strength. In this session, you'll move slowly, mindfully and pulse between the slower movements of yoga that give you stability and endurance, and the faster muscle action and fierce breath moves that lift, tone and define ...

  • 60 Minute Detox Rocks Special New Year Yoga Class!

    This Hourlong Flow Will Help You Cleanse & Clear Body & Mind For The New Year Ahead! This is a special class I designed to help you rock your transition into 2019--or anytime you want to re-align, re-fresh, and gain strength. CLASS DETAILS:
    This flow class begins with an intention-setting Gol...

  • Ultimate Low Back Release And Repair Yoga Flow

    Release And Repair Your Low Back & Sacrum Curve With This Loving Yoga Flow.

    This session will teach you how to align your spine in any yoga pose or class, while you focus on moving slowly and mindfully--and in ways your sacrum and lower back needs to properly strengthen, stretch, and decompre...

  • Cardio Yoga Flow + Arm Balances (Intermediate/Advanced)

    This Challenging Flow Has Less Instruction, More Movement For Cardio & Whole Body Strength!

    Get ready to go with the flow, for those with a more strong Intermediate or Advanced yoga practice, and/or those who are familiar with my yoga style and want to level up the poses. This sequence has les...