Yoga styles and traditions to complement your practice

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Vinyasa Flow

Vinyasa is a Sanskrit term often employed to describe a broad range of yoga styles. Vinyasa can be decoded from its root words Nyasa denoting "to place" and vi denoting "in a special way." It symbolizes a flowing, dynamic form of yoga, where postures are linked together using breath.

Designed with triathletes in mind, this class will have you focusing on your all-important core, helping create strength and agility in activities like swimming, biking and running. Flow through a dynamic series of poses and exercises that engage your abdominals, glutes, hamstrings and side body. Conclude with full body stretches, a gentle twist and child's pose. A great practice for cross-training athletes, or anytime you want to workout like one!
Practice Focus: Core Strength & Abs
1-2 15 Claire Missingham
It’s booty time! And not the kind pirates love. Blast your thighs and glutes with kick backs, squats, dipping lunges, and outer hip work. Poses like chair at the wall, cat/cow with fun glute activation and eka pada koundinyasana are connected with vinyasa play. Fluid and dynamic movements mixed into traditional yoga asanas keep your mind engaged while your body is working. Stretch it out with a pigeon themed cool down. Props Needed: Wall space.
Practice Focus: Buttock
2-3 60 Taylor Harkness
Think about your core as a cylinder. Connect to all parts of your "cylinder" with this flow practice that emphasizes strengthening the muscles that work with the sides and back of your core. Anatomy nerds, think obliques, quadratus lumborum and erector spinae. Non-anatomy nerds, think love handles! Move through a series of poses like sphinx to plank, vasisthasana variations and navasana, working your outer hips and glutes as well as your core.
Practice Focus: Core Strength & Abs
2 30 Jason Crandell
This is a love letter to your lower body. Skip the vinyasa and dig into all the juicy bends and hamstring releases from surya namaskara. Go straight to the floor and explore a string of seated forward bends. Warm up with active downward dog variations, moving into postures like janu sirsasana and paschimottonasana. Add props at your discretion to make this experience lovely for any level of flexibility you're feeling today.
2 10 Kathryn Budig
Loosen up your body and bring a cool balance to your being with this practice that integrates vyana vayu into your flow. Practice vinyasas with shorter holds, moving through surya namaskars with lunges, side stretches, shoulder openers and standing balances. Creative sequencing focuses on hip and heart opening without overtaxing yourself during these warmer months.
Practice Focus: Seasonal
2 60 Stephanie Snyder
A great rejuvenating class for when you spend most of your day behind a desk. This flow is designed to help support and encourage circulation for your low back and hips, as well as release your spine and neck. Elongate and awaken sensations on all sides of your body with sequencing that hits a little bit of everything. Allow yourself to notice the areas of your body that you can soften into after sitting all day.
2 20 Tiffany Cruikshank
One of the five pranavayus (winds), vyana begins at the heart center and expands outward. Open your heart and chest through this practice, flowing through a dynamic series of breath based sun salutations, active utkatasana and chapasana sequences, twists and challenging backbends. Conclude with a balancing pranayama practice, focusing on the vital expansive energy of your breath. Create greater mental and physical awareness, reconnecting your body with your inner spirit. Props Needed: A blanket and a block.
2-3 60 Annie Carpenter
This practice is dedicated to the back of your legs! Hamstrings are often asked to open and stretch in most yoga classes today, but before you can create length in a muscle, you need the muscle to understand how to engage. Expect a heavy dose of one-legged balancing, use of blocks and poses like ardha hanumanasana, parsvottanasana and standing splits as you practice creating stability and strength in your hamstrings. Props Needed: Two blocks.
Practice Focus: Hamstrings
1-2 45 Dice Iida-Klein
The best way to step out of your comfort zone in yoga (on or off the mat) is to explore your beliefs. This uplifting and challenging flow asks you to dig down and find all the reasons why you CAN do it! Start with a warm up of jump switches and self assuring affirmations, and move into a creative flow of standing balances, arm balances and playful inversions sprinkled throughout. Prepare to sweat! Props Suggested: Two blocks.
3 60 Amy Ippoliti
Wherever your awareness goes, energy will flow. Designed to bring awareness to your heart, use a rhythmically paced flow to tap into the compassionate energies in your body. Bring it to the forefront as you flow through peaceful warrior, side angle, half moon and warrior III. Encourage your arms, an extension of your heart, to move your body from the front to the back of your mat. Leave feeling more compassionate towards yourself and others. Props Suggested: A block.
2 60 Sara Clark
A heat building sequence with both strength and lengthening aspects. Activate your core with plank vinyasas, as well as sun salutation B's to continue to ignite the fire within. Deepen your breath as you flow into a standing balance and deep twisting sequence, using this heat to clear out and make space. Finish with full wheel pose and a brief savasana. Continue the rest of your day feeling energized and light. Props Suggested: A strap.
Practice Focus: Twists
2 45 Jo Tastula
Sometimes your mind gets foggy and weighed down with technology, responsibilities and being busy. You may feel like there’s no space left for attention to detail and clarity. Be present and awaken the sharpness of your mind with this dynamic flow. Open up your body with a practice that starts with 'yawning' body movements, includes postures that require your full attention for balance and strength, and concludes with a centering three-part pranayama and savasana. Props Needed: A block.
2 45 Claire Missingham

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