Tribe Verified· Expert-led sequences for all experience levels.

Guided Yoga Flows and Sequences

bySaumya MishraRetreats hosted at Otter Nature School, Sarjapur RoadStarts from₹1,999 Per PersonView full gallery

Follow along with these sequences I have created to build strength, find balance, and just breathe. Whether you need a quick morning energizer or a stretch after a long run, these flows help you listen to your body and move at your own pace.

Here is a 10 minute post-run yoga flow to help you cool down and stretch your muscles. It includes a gentle quad stretch and finishes with a restorative child's pose.

Try this vinyasa flow with me, moving from a three-legged dog into a high lunge and a gentle twist. I guide you through each step, linking breath to movement for a complete practice.

This flow is designed to challenge your balance and strength. We move through Chair Pose, Warrior 3, and Skandasana, creating a dynamic and powerful sequence.

Challenge your stability with this standing balancing sequence. I move through several poses, including Natarajasana, to help you build focus and a strong foundation.

Here is a flow that builds from a Wild Thing into a Wheel Pose, then transitions to a side plank and a deep lunge twist. It is a great way to open the heart and strengthen the entire body.

My 15 minute wake up morning flow is perfect for starting your day. It includes gentle movements like Cat and Cow, Downward Dog, and low lunges to energize your body and mind.

A short, fluid sequence on the beach, moving with the rhythm of the waves. This is what it feels like to let your body move freely and intuitively.

This is a fun and challenging flow that I love to practice. It incorporates a Wild Thing, Vasisthasana, and a deep lizard pose to build strength and flexibility.

Chanting the Surya Namaskar mantras as I move through the sequence. Each of the 12 names for the sun adds a layer of devotion and intention to the practice.

Movement is medicine. This is a simple flow I practice to feel connected to my body, moving from Upward-Facing Dog to Triangle Pose and back.

About Guided Yoga Flows

You do not need to be perfect to start these flows. Many of these sequences include variations for different skill levels, like using props or softening your knees, so you can practice without pressure. If a pose feels wrong or too intense, I always encourage my students to pause and breathe until they feel ready to move again.

Expert-led sequences for all experience levels. — Approved by the tribe

Saumya Mishra

Retreats hosted at Otter Nature School, Sarjapur RoadStarts from ₹1,999 Per Person

I’m Saumya, and I believe yoga is less about the shape of your pose and more about the connection you build with yourself. I create these sequences for real, everyday moments, helping you bring more strength and ease into your day, whether you are on a mat or just taking a breath.