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!
xoSadie

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Yoga Flow Classes
  • CD Y 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...

  • Y 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...

  • Y 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

  • Y Bind for Freedom Yoga Flow

    This Strong Core Strength Vinyasa Yoga® flow class will strengthen you and teach you safer arm binding, to open up old stuck energy and create more freedom in the whole body.

    Great for strong beginners to advanced students, this flow warms and strengthens your arms, and whole body --and then wo...

  • Y Core Strength Transformer Yoga 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...

  • Y Super Sun Salutation Heart Open Core Strength Flow

  • Y 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...

  • RY Y Total Restore Stress Release 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...

  • Y Super Detox Twist Yoga Flow

    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!

  • Y 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...

  • Y 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...

  • CD Y 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!

  • Y 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 ...

  • Y 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 2020--or anytime you want to re-align, re-fresh, and gain strength. CLASS DETAILS:
    This flow class begins with an intention-setting Gold...

  • Y 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...

  • Y 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...

  • Y Strong & Sexy Shoulders Yoga Flow 33 Mins

    Save Your Shoulders While You Strengthen Them!

    The shoulders are one of the first joints to strain in yoga practice. The reason for this is often bad instructions and then repetitive poses and movements that can injure or strain your shoulder joints/girdle.

    Luckily, this flow is here to s...

  • 2020 OPTIONAL BONUS CLASS 2 🎉 : The Calorie Carnage Rescue Yoga Flow!

    Here's another bonus class if you'd like to get moving on Day 1, or anytime during this Journey. DETAILS: A Core Strength Vinyasa Yoga® Flow To Burn Calories And Raise Your Metabolism Fast After Times Of Excess!

    Welcome to the mat and to this fun and fierce yoga flow that will heat you up, bur...

  • Y Waist Trainer Yoga Flow For Strong Abs & Arms!

    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...

  • Y 27 Min Better Balance Yoga Flow

    In order to balance better, with more strength and less strain, it's crucial that you learn this 3-Step Yoga Physics Process:
    1) Bend
    2) Ground
    3) Core Wave

    During this strong, straightforward practice with a couple of challenging Super Adventure moments, I'll guide you to balance better w...

  • YS Slow Flow Booty Blaster Hip Opening Yoga Shred®

    A little more challenging, but modifications given for strong beginners and up, this flow is a blend of yoga poses and repetitive High Intensity Interval Training (HIIT) movements that will quickly build a beautiful booty, as you tone your entire body.

    Get ready for a slow, delicious--and ver...

  • Y Yoga Flow: Cute Glutes & Whole Body Balance

    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...

  • Y 26 Min Yoga Flow For Detox and Total Body Strength

    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...

  • 21 Day Core Strength Transformer Yoga: (DAY 3) DO THE WAVE FLOW (CST)