Creative Sequencing for yoga teachers, anytime, anywhere.
Online Flow School is an on-demand creative sequencing membership for yoga teachers who want to grow their craft, expand their creativity, and design classes that breathe. Inside you’ll find step-by-step learning paths, monthly live Sequencing Sessions, and a library of 100+ courses and activities, including Flow Prompts, Circle Flows, Cue Lab, Peak Flow templates, Movement Experiments, and more.
Whether you're a new teacher or a seasoned guide, this flexible, self-paced experience meets you exactly where you are. With 400+ yoga classes to support your personal practice and a community of teachers learning alongside you, Flow School helps you build sequences that feel intentional, clear, and uniquely your own.
Take your teaching deeper—in the room, in your body, in real time.
Flow School Immersive is a 5-day, in-person intensive for yoga teachers who want to refine their voice, deepen their understanding of transitions, and build breath-paced Peak Flows rooted in movement science and creative exploration.
Surrounded by a small group of peers, you’ll move, practice, teach, and receive personal feedback—uncovering new pathways in both your sequencing and your self-expression.
This isn’t a retreat. It’s a training ground for transformation.
The more I’ve given myself permission to play, the more my life has expanded.
I grew up hearing “you’re responsible” and combined with growing up in the high demand mormon religion, I felt like I needed to keep myself tidy and tight. Play can be messy and transformative. I stepped out of the church, out of my marriage, and into big questions about how play, community, and confidence hold hands.
Practice With Me
Studio B
An online yoga studio with an emphasis on creative flow vinyasa paired with strength training. This is about being YOUR "yoga strong."
30 MIN
It doesn’t take much to feel moved. This 7 pose circle flow will so seamlessly combine grace and strength and breath that you’ll leave refreshed. We’ll loop from belly to seated twists to side ninja kicks to balance practice and back down.
80 MIN
Play with this extended practice of your dreams! This practice will give you all the mobility, challenge, and body puzzle you desire. Expect a surprising way to get into skandasana, sitting sideways on the mat, and a crow workshop.
28 MIN
Using the stairs as a prop changes how postures feel, the difficulty (some things might feel easier, some might feel spicier), and the exploration possible. THIS IS PLAYING! And real work.
40 MIN
Smooth the space between poses as you move through this 6 pose peak flow. Learn it first with your head, knowing the what/where and then get out of your head and into your body as you play with how you’re moving.
42 MIN
Ramp up your flow with this bodyweight workout. It includes plenty of ab work, hip flexor strength, opportunities to get upside down, and hip mobility. We move faster than a typical peak flow, but you’ll find the way postures are linked together is similar.
27 MIN
This is my go-to 12 pose flow, the things I do when I want to wiggle and feel stretchy good. Practice this class when you’re prepping for your day or looking to feel more mobile. It’s a good pace to help you tune into how you’re feeling.
54 MIN
It’s chill, but you’re gonna be doing all the things. This is the kind of slow flow where you feel like you do just enough work to let your body relax at the end, but in no rush and with no pressure.
52 MIN
Are you handstand curious? Are you playing with getting upside down? Wondering how to add handstand experiments to a flow so they are woven into the play rather than just a single pose practice? This is the class.
56 MIN
Playing with this transition can be tricky but really fun! It will be helpful to come to this class knowing that standing up from a pistol squat to warrior 3 is the transition we’ll be working with.
30 MIN
We’re all about letting yoga meet us where we are, to give us what we need. Sometimes that’s sweaty af work. Sometimes it’s like this: you’ve done a lot, you just wanna lay down, moan a little at how good something feels.
36 MIN
Not a sweat, but a fluid full-body experience. This is where slow flow meets jeans and your favorite t-shirt. It’s a simple snack, but with a little spice. Bring a pair of blocks, lay down, prove nothing, feel everything.
22 MIN
Show up. Everything else is a bonus. This is the short flow of your dreams: a little effort, a lot of ease. It’s the exhale moment at the end of the day, in between activities, or the chill Sunday afternoon reset.
22 MIN
It doesn’t take much to move you big and there’s a lot of beauty you can find when you drop from performance to presence. This peak flow practice will take you to moving at breath pace, but includes lots of soft landings to help you find smooth transitions.
35 MIN
You’re gonna couch cuddle today! Get comfy and chill AF. Set yourself up (no mat needed) next to your couch and bring a couple pillows. Using the couch as a prop, you’ll be laying and seated on the floor in front of it.
64 MIN
This is a playful challenge. This is the kind of practice you can feel yourself unfurl in. Threading arm balances with a pistol squat and a nuanced flipped fold, you're invited to be serious about fun. Expect eight angle and flying splits as our arm balances.
30 MIN
Surprising you with an interesting thread of poses, you'll move from elbow wild thing to tiger pose all the way to standing. In 30 minutes you'll find play that gets out of your head and into your body and get to sit with your inside voice that invites you to pay attention.
31 MIN
Combine the play of being soft and strong in this yoga dance. We'll move through pigeon pose and a funky version of half moon that will challenge your balance, but feel delightful as you move through transitions. This is the kind of class where you get a warm up + challenge + breath pace but it's a short snack that you can squeeze into your day.
28 MIN
Ground yourself in this sweet slow flow that gives you an opportunity to connect to self, move, and meditate. It does not take much to tune into your experience, less than 30 minutes of intentional movement.
84 MIN
Getting on and off the floor gracefully is a skill that can be fun to build. We’re doing it in this class! Using a side and front kick-through, we’ll travel to a peak flow with an optional handstand.
36 MIN
There’s nothing to hold onto tightly, nothing to “have to” do, nothing to be in specific…just you. Let this practice be a soft home as you build a foundation that supports ease.
32 MIN
Sometimes I want a flow that does everything. But once. Just enough to feel my body, not too much that I can't do it in my sweatshirt.
45 MIN
This is the kind of stuff that makes yoga flow so dynamic. If you’re looking for atypical play on your hands and mat, this is 100% gonna give it to you.
36 MIN
Sometimes you want something slow and thoughtful, but also want to feel surprised.I love designing slow flow classes that give you both!
30 MIN
We get a pistol squat and handstand in this flow while we move from back to front of the mat. We jump right in, so come get it.
30 MIN
We expand and contract continually. We grow larger and more grounded as we build trust with ourselves. Let this practice encourage ease.
49 MIN
Ready to build fluidity? When practice helps you shift your perspective, moves you to both find balance and play, and gives you something new, it’s gold.
39 MIN
Everytime we come to the mat, we are a new person. Use this slow flow to carve space to pay attention to the home inside yourself.
44 MIN
Lay yourself down, breathe, and do it with so much softness and ease. This restorative class is about not pushing yourself, but letting the earth hold you.
59 MIN
Play with this challenge! Rather than the typical movement from chaturanga to up dog to down dog, we’re going to flip it!
56 MIN
Small things make big differences. In this case, it’s all about gaze. The way we direct our eyes can challenge or change our perception of balance and strength.
77 MIN
Part play, part endurance, and part wtf…this is a fun one! If arm balances draw you into the practice and you’ve been wondering how to weave them together, you’re gonna love this.
Your joy is contagious.
As a new teacher - it has been extremely helpful in filling in the blanks post ytt and give me a new perspective on movement and what I want to bring to students.
Flow School Alumni
Loved starting with bridges instead of ending with them like most classes would. The thread the needle with inner knee tap into the lifted leg bridge - there was a Strength AND a softness to it. Keep the creative flows coming please.
Studio B Member
You said let your teaching be a disruption to their day. No doubt I am delivering that, but also, the mundane life, the mundane class, the typical response wont cut it anymore. I have opened to all the possibilities, even those I wrote off.
Flow School Alumni
Working with Bonnie helped me feel a lot more seen, understood, courageous enough to think outside the box and own my deeper creative impulses as a yoga teacher and general human. I love the way Bonnie gets down deep into the crevices of working and doesn't let up. She keeps you in those challenging spaces and says, "keep going...you got this."
Flow School Alumni
I feel a confidence in knowing that l am exactly where I need to be right now. I feel connected, and I feel more at ease with reaching out and sharing my reality without fear of judgment. I am putting less quantity into my sequencing and focusing instead, on quality thanks to Form and Flow.
Flow School Alumni
Yoga Strong
Hi, I'm Bonnie.
My favorite classes in school were always the anatomy ones. I majored in English but geeked-out over dissections. Combine that with growing up in a strict religious upbringing, then leaving it, and you have me landing in a place that’s curious, not interested in dogmatic or hierarchical practices, and most interested in celebrating the freedom to move.
There’s so much room for creative expression in sequencing, both from the teacher and the student. I combine my knowledge of movement science with the yoga world and offer a playful, cool AF, and intellectual approach to teaching flow.
I’ve mentored hundreds of teachers to use their own embodied experience and authentic voice to step into leadership. It’s life-changing to witness.
I love working with teachers who have a mindset of abundance, bravery, and a fierce love for people.
