Postnatal Strength: This class is ideal if you've recently given birth (6 weeks and beyond), and are discovering that you need both strength and physical, mental, and emotional relief. Being a parent requires a lot of energy on your body and mind, and this class will help you to stay strong! Be prepared to breathe, stabilize, and move. This class is designed for the post-partum period. (My Prenatal classes are also well-suited for these first few months after birth.)

Spotify playlist for Postnatal Strength

This class is perfect if you're pregnant and want to maintain strength in your body and mind before childbirth. You need as much strength as you can to carry your baby all the way to conception. Yoga can help you maintain your physical strength, and also your mental resolve, to show up for yourself, your baby, and feel your best, before this new chapter of your life begins.

This class is designed to give relief to new mothers. If you've experienced childbirth in recent months, your body has been through a lot, and mentally taking care of a newborn is a big adjustment. This class will give you relief physically, mentally, and emotionally. You'll have a chance to breathe, stretch, and relax.

This FREE class is ideal if you're expecting a new baby and need some physical, mental, and emotional relief. Carrying a child requires a lot of energy on your body and mind, and this class will give you some solace! Be prepared to breathe, move, and relax, designed for new mothers.

I've said for a long time that it takes more strength to be kind. And yet, kindness is much overlooked. This is because to truly be kind, you have to know deeply it's opposite, sorrow.

This class was inspired by the poem, Kindness, by Naomi Shahib Nye, which describes this concept so beautifully.

And kindness does not mean always doing the "nice" thing or the "easy" thing; sometimes it is hard, strong, and the ultimate form of nurturance.

In this deepening-into-the-hips flow, you will explore what kindness is, in your body: what does it mean to EMBODY kindness?
It is through the practice of embodiment that you come to directly experience a concept, then integrate it into your life, so you are well equipped to live it.

After this class, you will feel a sense of freedom from slowing down the pace to work deeply into the hips. Allow yourself to be with what arises in each shape, exploring your own edge, and practicing kindness with yourself.

We all hold tension in the body, and when life becomes stressful, fast-paced, or when you feel flooded or overwhelmed, the patterns that were set up long ago as your nervous system did it's amazing job to keep you alive, show up as your shoulders raise to your ears, or you tense up in the hips. This is all done on an unconscious level, and for good reason. And yet, these patterns often leave tension behind as a reminder that life is out of balance.

Becoming aware of these physical "go-to" patterns is the first step towards conscously changing these, which allows you to choose something different, more beneficial, and over time, resolving the build up of tension, so you can shift toward more wellbeing.

This 45-minute class brings a focus to hips and shoulders: areas of the body where tension is most often held, and relieving both is the key to freeing up the spine and the whole body system to live better.

Shoulder openers and classic warrior poses with precise alignment cueing, facilitates a balance of strength and flexibility. You will feel complete and whole after this practice.

Sarvesham Shantir Bhavatu. My Presence Creates Peace.

Allow these words to become fuller, as you notice a sensation in your body as it responds to the words.

This practice is an Embodied Mindfulness Meditation.It is a simple, yet impactful practice of anchoring the mind in the body, as a tool to practice "being with whatever is."

Sarvesham Shantir Bhavatu. My Presence - to my Self - Creates Peace.

Use this phrase and this short meditation at any time of the day - morning, noon, night - to re-establish a deeper connection to your Self, so that as you move about your life and your day, you carry that quality of presence, and peace, with you - you EMBODY it.

One thing that differentiates a calm response from a reactive response is breath. Calm people breathe. In that one breath, reactivity slows, we regain access to our higher mind, and we respond better.

Yoga is an amazing practice, allowing us to meet ourselves on the mat each time, noticing when reactions arise, frustration, elation, edges of intensity, and we train ourselves that through it all, we can breathe, and remain steady and calm.

This class includes refined cues for engagement and exploration, making each pose a bit more intense. With longer holds and a steady flow, you will feel it. Exploring your own alignment, you will build to the peak pose, pincha myurasana, or forearm stand, at the wall.

Spotify playlist for Calm People Breathe

How is it going with expressing myself clearly? Am I speaking from head or from heart?

The Vissuddha Chakra, or throat chakra, connects the head to the heart. Knowing from which place we speak impacts the language we use to describe our life, and that shapes our perception of it. When we can speak from the "eye of the heart" and the "knowing beyond intellect" then the words we use ring clear.

In this full hour practice, we explore poses that involve both compression and extension of the throat. We open the heart. And, we acknowledge that with foundation and creativity in balance, we create a stronger self, which allows for the heart, throat and head to connect.

This exploration, as yoga allows, happens on both on a conceptual or metaphysical level, and in our physical alignment.

Spotify playlist for Speaking from the Head & Heart

This class, with alignment focus creating intensity, lends itself to an Intermediate level class. Because of the detailed instruction, it could be accessible for a beginner with a good sense of body. We work a general flow, Sun A and Sun B, then deepen.

Bakasana is introduced as a shape, then an arm balance, with a focus on core strength before balancing.

Later, as we working obliques, the flow moves into vasistasana of any variation and level.

Enjoy the class! Leave a comment if you are inspired.

If you are a beginner, this class is full of description of the foundational poses.

This class is for anyone looking for a foundational class with alignment instruction, to balance out any practice you normally have.

Enjoy the class and leave a comment! namaste!

This FREE Alignment Guru class breaks down the Chaturanga Vinyasa into Upward Facing Dog (Urdhva Mukha Svanasana) in a way that is both accessible for beginners and enlightening for experienced yogis. Apply these tips in all class levels and styles.

This FREE Alignment Guru class breaks down Forward Fold (Uttanasana) and Half Life (Ardha Uttanasana) in a way that is both accessible for beginners and enlightening for experienced yogis. Apply these tips in all class levels and styles.

This FREE Alignment Guru class breaks down Down Dog (Adho Mukha Svanasana) in a way that is both accessible for beginners and enlightening for experienced yogis. Apply these tips in all class levels and styles.

"The smallest change done with the greatest of attention can have the largest impact."

This class pivots on one alignment principle - supporting the natural curve of the lumbar spine and working strength in the upper back to broaden the chest, thereby undoing the "tucking" and forward-head posture that is chronic with our culture of chairs, computers and the notorious "text-asana!"

This principle is applied to poses throughout the class, culminating in ustrasana (camel) and eka pada kapotasana (pigeon) with a novel approach. The postures used in this class are accessible to students of all levels, but the precise cueing and alignment principle applied to the class create a more advanced application of the postures. This is a great class for both intermediate and advanced practitioners to experience more strength, depth, and freedom.


Kristen recommends using the following playlist for this class: Spotify playlist for The Smallest Change

This all-levels class takes inspiration from Dr. Martin Luther King, Jr.'s famous speech, "I Have a Dream". Dr. King had a dream, and through his dream he found his voice. Since that time, many voices are raising up exclaiming their own dreams. What yoga teaches us is, to become quiet - to listen. And when we do, we hear that all voices and all dreams are crying out for essentially the same thing: shelter, nourishment, warmth. And once those basic needs are taken care of, the cry is for the freedom to live life with joy.

The postures in this class are accessible to students of all levels. Kristen's precise cues will keep the more advanced yogi interested and engaged, while the beginner will acquire a stable foundation of the poses to build upon.

The intensity of Kristen's classes is likely to sneak up on you if you listen closely and follow the cues!

This 35-minute Vinyasa flow is perfect for morning, lunchtime or an afternoon pick-me-up.

With a vigorous flow and moments of complete stillness, I challenge you to engage deeper with stillness, and to see stillness as the most productive thing you can do.

Kristin recommends using the following playlist for this class: Engage in Stillness

Led by Kristen Boyle

Stepping into a yoga class for the first time is intimidating. I often hear, "I can't do yoga, I'm not flexible enough!" That, my friend, is exactly why yoga would be good for you, because yoga brings balance to the body. Yoga will meet you where you are, and continue to challenge you, offsetting habitual movements with a practice that brings full awareness to our body's abilities and challenges.

One of the key poses in our current day yoga classes, particularly in the Vinyasa style of yoga, is Downward Facing Dog, or Adho Mukha Svanasana. Often this pose is challenging because of tight hamstrings, tight shoulders, or both. In this class we take a deeper look at the pose, from the shoulders to the back to the legs. Then we work the pose into a Vinyasa series of Sun Salutations, or Surya Namaskar A. You will feel more open and refreshed after this simple yet detailed class, guaranteed.

This class is one of four Indieflow Yoga classes designed for anytime you need a yoga pick-me-up, whether it’s your lunch hour or before your day starts, or anytime you have a few minutes to roll out your mat. Practice them in any order or in succession: Hips, Twists, Core, Back.

The theme of each class draws on one of the agreements from The Four Agreements by don Miguel Ruiz:

1st Agreement: Be Impeccable With Your Word
2nd Agreement: Don’t Take Anything Personally
3rd Agreement: Don’t Make Assumptions
4th Agreement: Always Do Your Best

Each of the four classes involves a fast-paced series of Surya Namaskar A and B before we dive into the postural focus of the class.

This Class: Back - 4th Agreement: Always Do Your Best 
This class presents a unique transition from Shalabasana into Bhujangasana, to emphasize the strength of the muscles supporting the spine, hamstrings and adductors to extend the legs to the back in order to create a deeper and safer backbend. With spine strengthening poses and Dhanurasana, you will be more than ready for the apex pose of Urdhva Dhanurasana, created with strength. Enjoy!

The cage door is open, are you ready to FLY?

Kristen applies creative sequencing, long holds, precise alignment cues, and challenging muscular engagement to poetically embody the theme of the class.

"The cage door is open..." as a metaphor for opportunity.

But before we are ready to fly, we must perceive the door is open. Then we must be ready to take flight. In order to take flight, but to not be thrown off-balance, we must be firmly rooted in the foundation.

This class focuses on grounding and foundational postures with some balancing.

This class is one of four Indieflow Yoga classes designed for anytime you need a yoga pick-me-up, whether it’s your lunch hour or before your day starts, or anytime you have a few minutes to roll out your mat. Practice them in any order or in succession: Hips, Twists, Core, Back.

The theme of each class draws on one of the agreements from The Four Agreements by don Miguel Ruiz:

1st Agreement: Be Impeccable With Your Word 
2nd Agreement: Don’t Take Anything Personally 
3rd Agreement: Don’t Make Assumptions 
4th Agreement: Always Do Your Best 

Each of the four classes involves a fast-paced series of Surya Namaskar A and B before we dive into the postural focus of the class.

This Class: Core - 3rd Agreement: Don’t Make Assumptions 
This class employs Bakasana and Parsva Bakasana on your back to work deeper into core strength to help you prepare for Lolasana pose. Enjoy!

This class is one of four Indieflow Yoga classes designed for anytime you need a yoga pick-me-up, whether it’s your lunch hour or before your day starts, or anytime you have a few minutes to roll out your mat. Practice them in any order or in succession: Hips, Twists, Core, Back.

The theme of each class draws on one of the agreements from The Four Agreements by don Miguel Ruiz:

1st Agreement: Be Impeccable With Your Word
2nd Agreement: Don’t Take Anything Personally
3rd Agreement: Don’t Make Assumptions
4th Agreement: Always Do Your Best

Each of the four classes involves a fast-paced series of Surya Namaskar A and B before we dive into the postural focus of the class.

This Class: Twists - 2nd Agreement: Don’t Take Anything Personally 
This class offers a unique approach to Pavritta Utkatasana and Revolved Crescent Lunge as you make your way into peak poses, Marichyasana I and III.

This class is one of four Indieflow Yoga classes designed for anytime you need a yoga pick-me-up, whether it’s your lunch hour or before your day starts, or anytime you have a few minutes to roll out your mat. Practice them in any order or in succession: Hips, Twists, Core, Back.

The theme of each class draws on one of the agreements from The Four Agreements by don Miguel Ruiz:

1st Agreement: Be Impeccable With Your Word
2nd Agreement: Don’t Take Anything Personally
3rd Agreement: Don’t Make Assumptions
4th Agreement: Always Do Your Best

Each of the four classes involves a fast-paced series of Surya Namaskar A and B before we dive into the postural focus of the class.

This Class: Hips - 1st Agreement: Be Impeccable With Your Word 
You will move through warming hip opening postures such as Virabhadrasana II and Trikonasana, and then explore external rotation in Baddha Konasana, as well as internal rotation in Virasana. Class will culminate into a peak pose of Janu Sirsasana. Enjoy!

In one of the ancient stories about the Hindu god Ganesh, we learn that an authentic offering is made from the heart, seeks a direct connection, and has an origin and intention of love.

In this class we explore what is your authentic offering through a physical practice that explores a unique approach to core strength and arm balances, specifically bakasana and parsva bakasana.

The approach to these postures is intended to make these postures accessible to yogis newer to arm balancing, and poses a unique challenge for the more experienced.

Upon waking, we are dehydrated, our fascia has hardened overnight, joints and muscles feel stiff. Easing into movement will allow your body to move through its own resistance and open up fluidly.

This class is designed to be practiced at sunrise. Starting with a gentle Suryanamaskar and building from that place, we explore a physical resistance with the affirmation "I am grateful for the resistance I encounter each day." With layered salutations, the class builds into a peak sequence involving strength-building balancing poses.

Let yourself ease into your day by connecting with you breath, finding an easeful rhythm, and allow your body to slowly awaken.

This class is designed to get you further down the road to backbends. Back health and healthy, safe backbending, require an acute awareness of the front body and core strength. Yes, it also involves flexibility in the spine, but even more than that, it requires strength. The thoracic spine is an area that in our daily lives of computers, texting, driving, rounded shoulders and forward heads, gets overstretched and weakened. This class will bring your awareness to that area of the body that you can take off the mat of your asana practice, hopefully into your everyday life, where you can enjoy healthier posture and spine strength.

Itzak Pearlman, one of the greatest violinists of our time, was greeting patrons after a performance. One man came up to him, and said, “Mr. Pearlman, I admire your work so much. I play my violin every day. I would give my life to play as you do!” Mr. Pearlman responded simply, “I have.”

In that powerful moment, pause, reflect. That thing that you want so much. How badly do you want it? How much more are you willing to work for it? And, what are you willing to give up in order to achieve it?

Not all of us can be destined to be the greatest. But each one of us has something, some singular thing that we are working towards. And with more effort, dedication, and sacrifice, you can achieve it. The qualities you bring to your asana practice translate through the layers of your being, into how you approach your life.

This is a perfect practice for a small apartment, dorm room, office, airport, or anywhere where you have limited space to move around. Even though you might feel restricted or confined with limited space to practice yoga in, Kristen invites you to find self-expression, movement, and freedom within those boundaries. Whether this is through the posture itself, or the breath within the posture, freedom is everywhere if we take a journey inside.

This full spectrum class will allow you to turn inward and open the tight spaces in your body through hip and chest openers, twists, core, and binds. The transitions between postures are creative, but accessible. No props necessary, but a block is recommended (if you have one) for Virasana (Hero's Pose).

Find the freedom to expand and begin your journey inward today! Leave a comment below and Kristen will respond!

This Indieflow Partner Yoga Restorative class was originally created for expecting mothers and their partners to foster a deep sense of trust and connection before baby arrives. This class, however, is a beautiful practice for anyone wishing to create that deeper connection with their partner.

It is recommended that you watch this video in segments. See how to get into and out of one posture, listen to the instructions, then PAUSE the video to do the pose. Spend as long in each posture as you wish. Poses are intended for each partner to enjoy the more restorative part* so be sure to switch before moving on to the next posture!

* For a Prenatal practice, please note that the expecting mother is generally the one who enjoys the restorative aspect while her partner acts as the base.

** For a Postnatal practice, partners can switch, please be aware that a mother who has recently given birth is still working to regain core strength and stability.

Kristen loves to engage with yogis and to help you grow. As you practice this class, and any of the IndieFlow yoga classes on YogaDownload, if anything comes up for you, you are invited to leave a comment or question, in the reviews section and she will respond!

Sometimes Staying Power is what we need to get through any challenge we face. This IndieFlow class opens with Pran Mudra and a short meditation to activate the strength of Staying Power, then Kristen guides you through poses with long holds and alignment precision to play with the concept in your physical body. If you listen closely, you will engage a deeper level of strength within your body. Deep hip opening prepares for the peak pose, Eka Pada Koundinyasana II (Hurdler's). Whether this is a posture already in your yoga vocabulary, or if you are newly approaching it, the power to stay with the pose at any level, in the shape of the pose and with the actions of the pose, Staying Power will eventually get you where you need to go.

Kristen loves to engage with yogis and to help you grow. As you practice this class, and any of the IndieFlow yoga classes on YogaDownload, if anything comes up for you, you are invited to leave a comment or question, in the reviews section and she will respond!

Peace begins from within. As a new mom it is imperative to find a sense of calm, as life can feel more chaotic, especially when your baby is crying, dinner is cooking, and laundry is piling up. We begin this practice with a seated meditation and mantra: Sarvesham Shantir Bhavatu. My presence creates peace.

This Postnatal class (for women 6 weeks postpartum and beyond) will focus on some of the key pain points for new moms – shoulders and upper back, and hips, with an emphasis on the main concern of a postnatal mama – the mummy tummy! Kristen’s precise cues will move you through a well-rounded class of Sun Salutations, standing poses and other poses that focus on safely regaining core strength with thoughtfulness to having recently given birth.

*Before beginning this practice, please watch this FREE short video in which I discuss how to check for diastasis recti, the separation of the abdominal muscles. This is an important check before moving forward with core strengthening.

*Although the exercises and engagements discussed in this class are safe for you, if you do have a separation of the rectus abdominis muscles (diastasis) that you are aware of, please use a scarf or a band wrapped around your waist to draw the sides of your waist in, to cinch the rectus abdominis together as you work. Also, consider dropping to your knees if you feel weak or shaky in plank pose, for example, and back out of the depth any posture when necessary. Postpartum recovery takes patience. You will feel stronger with safe, consistent work. Pay attention to cues to bring more awareness to your pelvic floor and core, and over time, you will feel the benefits.

One final note: our babies are not with us for the filming, but by all means, this practice can be done with your baby. Simply place a soft blanket above your mat with your baby on it. As we move through Sun Salutations and other flows, it is a great time to engage, smile, and play peek-a-boo with your baby. If your baby needs to be held, simply hold her close to your body so you can maintain balanced alignment. This is good practice for you everyday!