Flow With Me | Yoga with Melanie Kristina – Online Pilates and Yoga
A podcast of short, effective audio yoga flows and Pilates-inspired workouts led by teacher Melanie Kristina, designed for people who don't have time for hour-long classes. Each episode guides listeners through a practice they can do anywhere to lift their mood and tone their body. Melanie is a Yoga Alliance registered RYT 500 teacher with more than six years of yoga and Pilates experience. The same classes are also available as videos on YouTube.
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Starting 2026 Together: A Free January Yoga Series with live classes
On January 1, I’m publishing the first class of a new January Yoga series.Starting January 2, we’ll continue with short daily live yoga classes on YouTube for ten days in a row — completely free and open to everyone.If you can’t join live, all classes will be available as replays on YouTube, either under the Live tab or in the January Series playlist.👉 Full schedule & details:http://youtube.co
15 MIN WINTER YOGA || Slow Flow to Awaken & Release (with Bolster or Pillow) ❄️ Winter Solstice
In this 15-minute practice, we use a bolster (or any pillow you have) to support longer holds while also engaging the core in small, mindful ways. Perfect for resting deeply, staying connected to your center, and honoring the stillness of the Winter Solstice. It's perfect for transitioning from busy days into the calm winter days between the years. This ritual flow will support you with findin
10 MIN FALL FLOW || Feel Good Yoga for Balance & Grounding (minimal cues) 🍁
Flow into fall with this 10-minute Slow Flow Yoga practice for balance, grounding and connection. 🍂 We flow through grounding stretches and mindful balances — a feel-good way to align with the energy of the season.This is a minimal cues-inspired Yoga class: I’ll guide you through the sequence and postures, but without detailed alignment instructions. It’s perfect if you enjoy moving with more spac
10 MIN YIN YOGA + AFFIRMATIONS || Meditative Stretch & Release
This 10 min Yin Yoga session combines shorter holds with positive Affirmations to create a meditative practice. It can help you to relax and reconnect with yourself, and to release stress and tension from your body. This deep restorative yin yoga practice for feeling good includes the postures: spinal twist, reclined pigeon, melting heart, shoulder stretch, criss cross stretch and prone savasana.
20 MIN AUTUMN FLOW 🍁 Balance, Movement & Stillness – Minimal Cues
Honor autumn and the transition of seasons with this 20 minute Minimal Cues Yoga Flow. Today's class will encourage you to find the balance between movement and stillness through poses such as seated twists, side stretches, rabbit, child's pose and cobra waves, forward fold, figure 4, warrior 3, high lunge, half split, wild thing, shoelace, locust, malasana and spinal twist. For the final
10 MIN STANDING YOGA FLOW || Spring Equinox Yoga Practice in Nature 🌸 (all levels/no hands)
Flow into Spring and welcome the new season with this energizing 10 minute Yoga practice! In this standing-only Yoga flow, you'll connect with your breath and to the energy of nature as you move mindfully through the sequence that's perfect for practicing outside, without a mat, and even with shoes on. A wonderful class for those early spring days when you want to feel grounded and connect
15 MIN EVENING PILATES || Feel Good Pilates x Yoga Workout for Core, Abs, Glutes, Legs & Flexibility
Whether you're looking for a short workout in the morning, evening, or as a quick break during the day, this 15-minute Full Body Feel Good Mat Pilates x Yoga workout at the Beach is for you – designed to gently strengthen and stretch your body. We target the core, abs, glutes, and legs, incorporating moments of soothing flexibility throughout. As we wind down, we enjoy a beautiful upper body s
10 MIN MORNING YIN YOGA || Gentle Wake Up Stretch in bed or on your mat 🌧️ Outdoor Yoga at the beach
Welcome to this short and sweet 10-Minute Morning Yin Yoga session – a gentle Yoga flow to wake up and energize the body. Whether you're still in bed or already on your mat, join me for a soothing stretch in the peaceful ambiance of a rainy summer day at the beach 🌧️
In this calming Yin Yoga practice, you'll release tension, wake up, and find a deep sense of relaxation. This session is pe
25 MIN BALANCE & BINDS || Blissful Fall Equinox Yoga (Intermediate) with Intention and 2 Minute Meditation 🍁 Autumn 2023
Welcome to this intermediate 25-minute 'Balance & Binds' yoga practice filmed at a beautiful beach, perfect for the Fall Equinox 2023. Flow through poses like half butterfly, half bow, eagle side plank, side angle with a binding option, and the grounding pyramid pose. Explore the beautiful energy of half moon and optional sugarcane, challenging your balance and focusing your mind. Duri
25 MIN WALL PILATES || Full Body Workout – Tone your Abs, Glutes, Legs & Upper Body + Yoga Stretches
Welcome to our new 25-Minute Wall Pilates class! In this full-body workout, we'll work our way through effective exercises to sculpt and strengthen your core, glutes, legs, and upper body. We've got everything covered, from bridges to planks, lunges to balance exercises, and of course, those much-needed yoga stretches for flexibility and relaxation.
To prepare, place the short side of you
10 MIN YOGA AFTER WALKS & HIKES || Gentle Beach Yoga to Release Tension & Stress (Beginner-friendly) 🫧 Yoga for Hikers / Yoga after work
Join me for a rejuvenating 10-minute gentle beach Yoga flow designed to release tension and stress after your walks and hikes. Allow the sand, sea and tranquil waves in the background bring a sense of peace to your practice as we flow through a slow and gentle yoga sequence. Our focus today lies on areas commonly affected by hiking, walking and traveling, such as the hips, shoulders, and lower bac
30 MIN SUMMER YOGA || Intermediate Feel Good Vinyasa Flow for Balance, Energy & Relaxation ☀️ Summer Solstice 2023 – Audio Yoga Class
Welcome to this 30-minute Yoga class "Flow into Summer" (filmed outdoors) in which we follow a rejuvenating Vinyasa flow designed to challenge your balance and strength while offering relaxation in Yin-inspired Yoga poses as well. Celebrate the Summer Solstice with this invigorating sequence that will leave you feeling energized and renewed.
Whether you're an intermediate practition
10 MIN GENTLE MORNING YOGA || Full Body Stretch to wake up & energize ☀️ Yoga in bed or on the mat || Guided Audio Yoga Class for All Levels, Beginner-friendly!
Starting your day with a gentle yoga routine can set the tone for the rest of your day. In this 10-minute yoga audio/video class, you'll be guided through a gentle morning yoga practice that will help wake up and energize your body and mind.
Whether you prefer to practice in bed or on a yoga mat, this sequence is designed to gently stretch and awaken every part of your body. We will go throug
FLOW INTO SPRING 🌸 20 min Energizing Yoga for Flexibility, Balance, Strength & Stress Relief || Spring Equinox 2023 🌸 Guided Audio Yoga Class
Welcome to our 20-minute energizing yoga flow, specially designed to help you to improve flexibility, relieve stress, and build strength as we transition into the spring season. In this video, we'll be honoring the balance of light and dark that the Spring Equinox represents, tapping into the renewal of life and energy that comes with the changing of the seasons.
This vinyasa yoga class is su
EARTH FLOW 🪨 Blissful 20 min Yoga class for Stress Relief, Balance & Grounding || Element Series – Yoga at Home, Guided Audio Yoga Class (Intermediate)
What is it that you are holding onto? What's holding you back? Allow this 20 min Yoga flow to guide you through a grounding sequence that will help you to let go of anything that's no longer serving you.
Earth, associated with stability, grounding and inner strength, allows us to feel safe and calm while encouraging our confidence and endurance. Today’s class will guide you through a groundi
APPRECIATION 💜 Yoga to feel your best ✨ Boost your Flexibility and Mood | 30 min Affirmation Yoga || Guided Audio Yoga Class
In this final flow of our four-part January series, we focus on beautiful stretches to increase our mobility and flexibility. The topic of the flow is appreciation, which we will honor with the affirmation: "My life is filled with blessings, and my future is bright. Everything I need is within me." Practice with me in this 25-minute Yoga flow to lift your mood and feel amazing!
I hope you en
ENDURANCE 🌴 20 Min Full Body Yoga Pilates Fusion Workout || Guided Power Yoga x Pilates Workout at Home – January Yoga Series 🎧 Free Audio Yoga Classes
Get ready to push your limits and transform your body and mind with this dynamic 20-minute Yoga Pilates Fusion class! Join me as we challenge ourselves and tap into our inner strength for an endurance workout that will leave you feeling energized and invigorated from head to toe.
This 20-minute Pilates-inspired Yoga workout flow is the third class in our "Mindful Transformation" Yoga series
RESILIENCE 🪸 40 min Guided Yin Yoga for Deep Relaxation, Stress Relief & Flexibility || Full Body + Deep Hip Release 🎧 Guided Audio Yoga Class
Resilience is the inner strength that allows you to work through setbacks, hard times, and challenging situations–knowing you will overcome them and grow stronger physically and mentally. The class is suitable for all levels with beginner-friendly modifications.
This 40-minute Yin Yoga flow is the second class in our "Mindful Transformation" Yoga series. It consists of four classes spread o
INTENTIONS ✨ 30 min Yoga Class for Mindful Transformation || New Year 2023 Yoga Challenge – Guided Audio Yoga Class & Intention Setting
I wish you the best new year 🎆 and encourage you to set Intentions instead of resolutions. ✨ This Yoga Flow is the first in a series of four classes spread over four weeks that will offer you tools to start the new year or a new chapter in your life in the best way possible. For the Yoga challenge, you can find all classes in the playlist below!
I hope you enjoy this flow and the feel
Winter Solstice Flow ❄️ 20 Min Yin Vinyasa Yoga to Let Go | Winter is here, spring is coming | Guided Audio Yoga Class
Let your practice be a light in the dark ❄️ The winter solstice represents the shift from darkness into light and with that, gives us a sense of hope. In today's class, we flow with this energy, beginning slow to honor the stillness (yin) and going into more fluid movements (vinyasa) that are aligned with hope and light.
I hope you enjoy this flow and the feeling afterwards. Feel free to sh
FIRE FLOW 🔥 20 Min Yoga Pilates Fusion for Transformation → Abs & Core Workout || Element Yoga Series – Guided Audio Yoga Class
Are you ready for a transformation? Tap into your inner strength and power with this intermediate 20 min Yoga Pilates Fusion Flow, dedicated to the element Fire. We're flowing through heat building Pilates and Yoga exercises that will leave you feeling energized, motivated and ready for whatever the day might bring you.
Fire, associated with passion, confidence and motivation, represe
25 Min Intermediate Lower Body & Balance Yoga Pilates Fusion Workout ✨ Tone your Booty & Legs – quick & effective || Guided Audio Yoga Pilates Fusion Class – Fitness at Home, no equipment
Ready to sculpt & tone your entire lower body? Join me for this 25 minute Yoga Pilates Fusion workout to challenge your balance and work your legs and booty! This sequence is ladder-flow inspired, but you won't get bored since we move through different exercises in each round!
I hope you enjoy this flow and the feeling afterwards. Feel free to share this video with a friend or family mem
15 Min Morning Motivation – Best Yoga Workout Flow for Your Morning Routine ☀️ Total Body Wake Up | Guided Audio Yoga Class
Need some motivation to start your day? Then this 15 minute Yoga workout flow might be just what you need! We're flowing through energizing Yoga poses and stretches that will help to wake up your entire body ☀️
**If you prefer Yoga videos, you can flow with me through this exact class on YouTube [https://youtu.be/EwV5Ex-CfRs] or on Spotify**
Subscribe to my YouTube Channel [https://www.youtube.com
25 Min Guided Audio Yoga Flow for Core Strength, Crow & Side Crow Pose || Intermediate Yoga Class
Does crow pose feel spooky to you? 👻 In this 25 minute intermediate Yoga flow, we will strengthen our core to lay the foundation for crow and side-crow poses. Repeat occasionally to find and improve your crow pose. Optional Equipment: Yoga Block to support your Crow Pose!
**If you prefer Yoga videos, you can flow with me through this exact class on YouTube [https://youtu.be/jDiDFs2Tu6I] **
Subscri
Flow into Fall 🍂 30 Min Yin Vinyasa Yoga for Autumn to Breathe & Let go || Fall Equinox 2022 Guided Audio Yoga Class
Flow into fall with me 🍁 This 30 min Yin Vinyasa Yoga sequence is a great class to celebrate the transition into fall or into a new chapter in your life. We're flowing through fluid movements (vinyasa) and long, deep stretches (yin). These poses aim to strike a perfect balance between awareness and stillness, to let go of all that no longer serves you, and to prepare ourselves for the slower time
WATER FLOW 🌊 20 Min Full Body Yoga Pilates Fusion Workout → Core, Balance & Ujjayi Breath - Pranayama | Element Yoga Series || Audio Yoga at Home
How do you move yourself forward? How do you progress to the next level of experience and understanding? How do you break the routine and get out of your comfort zone? Todays Yoga Pilates Fusion is all about the element Water.
Water, associated with movement, creativity and intuition, represents the flow of energy and how to move with it, drawing us into new experiences. So today we flow wit
20 min Booty Lift & Tone ✨ Yoga Pilates Fusion Workout – Sculpt your Butt in 20 Min 🔥 no equipment || Yoga Pilates Audio Class
This is the right workout for you if you're looking for a Booty Lift & Tone! In only 20 minutes we're going through effective Yoga and Pilates exercises that will fire up your glutes ✨ This class will help to sculpt your butt from the comfort of your home & without any equipment. Let's do this!
**If you prefer Yoga videos, you can flow with me through this exact class on YouTube [https://y
10 Min Abs & Booty Yoga x Pilates Morning Workout || Wake up your Body with this gentle + beginner - friendly sequence, great for Hot Summer Days! ☀️ Yoga x Pilates Audio and Video Class
Join me for a slow and gentle Morning Yoga x Pilates Flow ✨ Because of its slower pace, this Workout is great for hot weather (like summer days). It targets your abs & booty and offers some nice stretches in the beginning to wake up your body.
**If you prefer Yoga videos, you can flow with me through this exact class on YouTube [https://youtu.be/K9Xtu5q351U] or new on Spotify! **
Today's 10 Mi
15 Min Yoga Stretch to release Tension & Stiffness from your Hips, Hamstrings, Upper Body, Legs & Lower Back – great after traveling & sitting for a long time || Beginner - friendly Audio Yoga Class
Feeling tight & stiff after traveling or sitting for a long time? Then this beginner friendly class is for you! We're flowing through effective Yoga poses that will help to release tension and tightness from your hips, legs, hamstrings, shoulders, upper body and lower back area! Hope you like it!
**If you prefer Yoga videos, you can flow with me through this exact class on YouTube! [https://yo
25 Min Full Body Yoga x Pilates Fusion Flow – Prenatal & Beginner Friendly Workout | Yoga and Pilates for Pregnancy || Free Audio Yoga x Pilates Class for Beginners
Join me for this 25 Min Full Body Yoga Pilates Fusion Workout at the beach ☀️ We're going to strengthen the entire body with gentle but effective movements while adding in some feel-good stretches. This class offers modifications to make it beginner and prenatal friendly. Hope you like it!
**If you prefer Yoga videos, you can flow with me through this exact class on YouTube! [https://youtu.be/31St
Flow into Summer ☀️ Summer Solstice Yoga for Energy, Strength & Flexibility ☀️ Morning Yoga to wake up & feel amazing || 15 Minute Audio Yoga Class
Flow into summer with this 15 min Vinyasa Yoga Sequence at the beach ☀️ We're flowing through Sun Salutation A and B (Surya Namaskar A & B) as well as some heart openers and stretches - perfect for the summer solstice and celebrating the season of summer.
**If you prefer Yoga videos, you can flow with me through this summer flow on YouTube! [https://youtu.be/BxWdlMJWHEw]
Today's 15 Minut
13 MIN *Standing Only* Yoga x Pilates Workout 🏝 The perfect outdoor Yoga class to tone your legs, inner thighs & glutes | At Home Yoga & Pilates for Beginners - Audio Yoga Class
Join me at the beach for this Standing Lower Body Yoga Pilates Fusion Workout! This is a perfect class to do outside (you can even do it without a mat) since we won't place our hands on the ground.
In today's Yogalates class we're moving through lots of standing exercises that will work your legs, glutes and inner thighs. From balancing exercises to improve stability, to calve toning exercis
Flow into Spring 🌸 15 Min Grounding & Heart Opening Yoga for Spring Equinox – Yoga Workout for Flexibility, Balance, Stability and Lower Body Strength | Audio Yoga Class
Flow with me in the beautiful nature of The Netherlands ♡ We're welcoming the season of spring through heart-opening asanas and lots of balances to ground and flourish. Let's celebrate this new chapter of hope and plant the seeds for new beginnings 🌸 Today’s Yoga class is a bit of a workout as we flow through standing balances, lunges and warriors, strengthening the lower body and core. We’re addi
Yoga Flow for Detox & Digestion ♡ Twists, Balance & Strength | 15 Minute Lower Body & Core Morning or Evening Audio Yoga Workout with Plow Pose (Halasana)
Join me for this 17 min DETOX Yoga Flow 😊 We're going to strengthen the lower body and core while going through twists and challenging our balance. If you're ready, grab your mat & let's begin ♡
For Plough/Plow Pose (Halasana): If plow pose isn't for you, that's totally fine. Just stay in your Apanasana (knees to chest) as demonstrated in the video. Remember that your practice should help you
Pilates x Yoga Fusion Workout for Balance ✨ Tone your legs & booty while challenging your balance with this 25 min class 🦋 Audio Yoga Pilates Workout for Beginner & Intermediate Levels
Join me for this 25 min LOWER BODY Pilates Yoga Fusion Workout at the beach 😊 We're going to tone, strengthen and lengthen our muscles with effective Pilates and Yoga exercises. Grab your mat & let's begin ♡
Today's Pilates Yoga Fusion Class is suitable for all levels 🙃 We're focusing on our lower body (thighs, glutes, calves) and our balance. Through strengthening and stabilizing pilat
Yoga x Pilates Fusion for Stability - Full Body Morning Yogalates Workout to Feel Amazing ✨ Free 20 min Audio Yoga & Pilates Class
Join me for this fun Pilates inspired Full Body Yoga workout ✨ These movements can improve your stability & balance while toning and strengthening your core, legs, booty and upper body in only 20 minutes!
In today's Yogalates class we're working through some fun but challenging table top variations that will help to warm up and strengthen your entire midsection, toning your core and back
Thrive ✨ Yoga to Feel Your Best | Surrender, Energize & Feel Alive in Difficult Times ▶︎ Day 7
Thrive & feel amazing with this vinyasa flow (it's one of my favorites!) ✨ Today is the last day of our seven day journey and this flow combines everything we've learned and adds in even more :) I hope you like it!
Allow this 7 Day Yoga Program to guide you into the habit of a daily yoga practice. A new short class is waiting for you every day, showing you the benefits of different styles of y
Refresh ✨ Gentle Yoga to Reconnect & Heal | Calm the Mind, Release Stress & Tension ▶︎ Day 6
Refresh and recharge with this gentle 15 minute yoga class ✨ Through relaxing poses and pranayama we'll calm the mind and release tension.
Allow this 7 Day Yoga Program to guide you into the habit of a daily yoga practice. A new short class is waiting for you every day, showing you the benefits of different styles of yoga. We’re going to tone, sculpt, strengthen, relax and release, exploring what
Energize ✨ Feel Good Yoga Flow for Confidence, Concentration & Energy | Learn Crow Pose ▶︎ Day 5
Energize and wake up your body with this Feel Good Flow ✨ + I'm going to show you some tricks for Crow Pose! :)
Allow this 7 Day Yoga Program to guide you into the habit of a daily yoga practice. A new short class is waiting for you every day, showing you the benefits of different styles of yoga. We’re going to tone, sculpt, strengthen, relax and release, exploring what yoga can offer your body an
Focus ✨ Core Yoga Workout for Balance & Weight Loss - 10 min | Yogalates ▶︎ Day 4 Yoga Challenge
Focus on your core while we move through different exercises that challenge our balance ✨ Today's class is short & sweet ;)
Allow this 7 Day Yoga Program to guide you into the habit of a daily yoga practice. A new short class is waiting for you every day, showing you the benefits of different styles of yoga. We’re going to tone, sculpt, strengthen, relax and release, exploring what yoga
Unwind ✨ Calming Yoga for Stress Relief & Flexibility | Relax & Release Tension | Day 3
Unwind and release what no longer serves you ✨ Our third class of the 7 Day Program is a gentle full body yoga flow that can help with Stress & Anxiety while releasing tension from your upper and lower body.
Allow this 7 Day Yoga Program to guide you into the habit of a daily yoga practice. A new short class is waiting for you every day, showing you the benefits of different styles of yoga. We
Decide ✨ Full Body Yoga Pilates Fusion for Balance | Tone your Core & Lower Body | Day 2
Decide to keep going ✨ Our second class of the 7 Day Program is a short full body yoga workout for balance, working your core and lower body.
Allow this 7 Day Yoga Program to guide you into the habit of a daily yoga practice. A new short class is waiting for you every day, showing you the benefits of different styles of yoga. We’re going to tone, sculpt, strengthen, relax and release, exploring wh
Inspire ✨ Gentle Morning Yoga Class for a Beautiful Day - Wake up with Sun Salutations | Day 1
Allow this 7 Day Yoga Program to guide you into the habit of a daily yoga practice. A new short class is waiting for you every day, showing you the benefits of different styles of yoga. We’re going to tone, sculpt, strengthen, relax and release, exploring what yoga can offer your body and mind. So get ready & join me on the mat ♡
Our first class of the 7 Day Challenge is a gentle flow to
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