30 Full Body Yoga Classes for Strength and Flexibility

Short, dynamic, and grounding—you can get all you need in a full-body yoga class.

With classes of 20-40 minutes, full-body yoga is ideal for anyone tight on time, new to yoga, and those who want to add to their workout routine or decompress. 

The Lila Flow Yoga Series presents 30 days of full-body yoga. This series was born of a desire to get you moving in 30-minutes or less! Keep reading to get the entire scope of the full-body yoga classes on the Practice with Clara Apps

Table of Contents: 

About Lila Flow Yoga

A typical Lila Flow Yoga class embodies movement, breathwork, meditation, and themes to inspire and elate the senses.

Pioneered by Clara Roberts-Oss, Lila Flow Yoga combines the styles Clara’s been teaching and practicing for two decades. Coming to yoga from a dance background, Clara combines form with a space for self-expression through movement. Clara has studied with Shiva Rea and is influenced by the fluidity of Prana Flow Yoga. She has also studied with Ana Forrest and includes the integrated and subtle core exercises from Forrest Yoga into her sequences. 

Playful, dynamic, and creative sequencing that expresses the entire body through peak postures is what makes Lila Flow Yoga unique.

Practitioners can expect to stretch and strengthen the muscles strained by sitting as Clara curates sequences with the ‘sits’ culture in mind. The classes are for those advanced practitioners who seek a challenge and new students developing tenacity and awareness of the postures.  

Each Lila Flow Yoga class includes:

  • A theme to yolk the class’s mental, physical, and emotional layers.
  • Dynamic movement to relieve physical tension.
  • Breathwork to clear lethargy and move the Prana (energy).
  • Meditation to ground over-stimulation.
  • A unique Spotify playlist to accompany the class if you want music.

Advantages of a Full-Body Yoga Class

Yoga that targets the entire body is a great way to strengthen the muscles strained by sitting and release tension.

It is a grounding practice to clear emotional and mental stagnancy. The Lila Flow Yoga classes offer a full-body experience so you can make the most out of every minute you have spent on the mat! 

10 Benefits of Full-Body Yoga Classes:

  • Decrease low back pain. 
  • Relieve joint pain.
  • Increase lymphatic flow and drainage.
  • Deregulate the nervous system.
  • Build strength in the body. 
  • Lengthen strained muscles. 
  • Reduce inflammation. 
  • Improve immunity.
  • Enhance flexibility.
  • Advance body awareness. 

Who Can Do Full-Body Yoga?

This series is for anyone who is tight on time!

The classes are intentionally short to give you the most bang for your body in 20-40 minutes.

We understand it can be hard to make time for daily practice with regular routines and commitments.

The Lila Flow Yoga series is for those tight on time—the students, caregivers, and creatives. 

Setting Up Your Full-Body Yoga Class

Where Can I Practice?

Take your yoga with you anywhere, anytime. All the Practice with Clara apps classes are available to download to do your class offline. 

Watch this short video on downloading and saving classes so you can practice offline. 
What Do I Need? 

The props needed for each class are included in the class write-up. In the Lila Flow yoga class description, you’ll see an outline with the props, music, and modifications of a peak pose, such as a handstand. 

Prop Free Playlist

Do your yoga anytime, anywhere with the Prop Free Collection! Download and save this collection to practice offline, on the road, or on a quick lunch break.

Classes include:

  • Simple stretches
  • Consious rest
  • Strength building
  • Slow flow
  • Vinyasa flow
How Do I Choose the Class? 

We’ve sorted the class options for you with the Lila Flow Yoga Series! Sign up for the Daily Email to never miss a day of yoga. 

In the Practice with Clara Class of the Day Playlist, you’ll see two yoga/meditation classes. We choose the classes for you, so you don’t have to worry about selecting what yoga class to do.

You can choose your desired style, level, length, and theme based on the current day of classes. We limit the options for you to focus on making it to your yoga mat to practice—much like you would in an in-person yoga class.

Why Commit to 30 Days of Yoga? 

  • Strengthen your core, back body, and legs.
  • Stretch your hips, shoulders, chest, and waist.
  • Cultivate a meditation practice.
  • Learn how to build to peak yoga poses.
  • Make time for self-reflection.
Read the history of our 30-Day Yoga Challenges on the Practice with Clara Apps. We host three yoga challenges per year that are free for all new members.
Join us for a Virtual 30-Day Yoga Challenge:



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The Subtle Body
Workshop Series

2-hour worshops on pranayama, meditation, and mantra.

Fall 2023

Join Clara for Meditation Monday

Mondays at 8-8:20pm PST 

Live on Zoom – Free for everyone!



Join a FREE Yoga Series

7-Day Yoga Series for Beginners
7-Day Yoga Series for Vinyasa Lovers

Join me for an experiential practice!

My favourite thing about yoga is getting to watch people have a connection with themselves.


Yoga at Home

Reaffirm your commitment to a home yoga practice!

Read our post on how to set up a home yoga studio and the benefits of joining the Class of the Day.

Join the Community

Our community boasts yogis from countries all over the world who gather and co-create the spaces we share on the Practice with Clara platform.

Join a community of over 1.3k yogis from around the world in the Practice with Clara Facebook Group

· Share your feedback

· Seek help and motivation from the community

· Discuss and receive input on yoga challenges and injuries

· Cultivate a global community

· Exclusive access to content and upcoming events

· Bring your ideas and questions to the Practice with Clara Ambassadors 

Take a LIVE yoga class with Clara each week and join hundreds of yogis worldwide. 

· Ask Clara questions in the live Q&A after class

· Participate in a class with Clara and the community

· Put in your request for a specific class

· Build to a peak pose in a vinyasa-style sequence

· Learn modifications for injuries

· Receive how-to guides to advance your practice

See the History of Our 30-Day Yoga Challenges 

Take a look at the past 30-day yoga challenges. 

Read the history of the 30-day challenges with the past partnerships, themes, interviews with professionals, and more. 

Join an Upcoming 30-Day Yoga Challenge

See when the next 30-day yoga challenge is hosted to join the LIVE yoga & meditation classes.

Check out the events page to learn more. 

Are you looking for more opportunities to practice yoga, for free? 

Check out our Free Yoga page to see the latest offerings. 

Choose from three unique, free, offerings: 

30-day challenge
7-day series for beginners
7-day series for advanced vinyasa yogis 

Explore Yoga Teacher Training Options 

Learn to teach LILA FLOW YOGA with our free eBook!

The key to advancing your vinyasa practice and teaching style.

This workbook provides five written class sequences for you to experience a version of Wave Theory as designed by Clara Roberts-Oss, founder of the Practice with Clara Program.

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✧ Frequently Asked Questions ✧

1. What is the Practice with Clara Membership & App?

Practice with Clara is an online platform and Apps that allow you to take your yoga with you anywhere, anytime! With hundreds of classes in various styles, including Hatha, Vinyasa, Restorative, Yin, Prenatal, and Meditation, there’s something for everyone at any level of the practice. The Practice with Clara Membership provides a monthly or yearly subscription package with the first 7-days free for you to experience the courses. 

2. How is the Membership Different from the YouTube Playlists?

A membership to the Practice with Clara Apps provides:

  • Access to the members-only library of yoga classes
  • Weekly LIVE classes with Clara
  • Unique events and workshops
  • Downloadable assets including:
    • Monthly Calendars
    • Journaling Booklets
    • Spotify Playlists
  • Access to a community of yogis worldwide 
  • Q&A sessions with Clara
  • & much more!

Clara’s YouTube Channel provides carefully curated playlists to introduce you to the free programs and yoga challenges for you to get a taste of what’s offered and commit to your wellness!

3. What Do I Get When I Join the 7-Day Program?

The 7-day programs include: 

  • 7-Days of Vinyasa Yoga Intensive
  • 7-Days of Yoga for Beginners

These programs provide a weeks-worth of yoga classes to ignite your yoga practice and cultivate a new, healthy habit. 

When you sign-up for one of these programs, you’ll receive:

  • A welcome email to the program from Clara
  • A class each day for 1-week
  • Curated Spotify playlists to accompany each course
  • A calendar to track your progress
  • Access to the private Practice with Clara Facebook Group

These programs are free with no hidden costs or fees; PLUS, you’ll still receive the 7-day free trial on the Practice with Clara Apps once you complete the series!

4. What Do I Get When I Join the 30-Day Yoga Challenge?

We host quarterly 30-day yoga challenges that are always free for all members of Practice with Clara. Each yoga challenge is themed based on the season. We’ve provided our inaugural challenge, Reconnect | A 30-Day Yoga Challenge, as an email series for you to try to test your physical and mental discipline and endurance!

What you receive in Reconnect | 30-Day Challenge

  • A welcome email to the program from Clara
  • A class each day for 30-days
  • Curated Spotify playlists to accompany each course
  • A calendar to track your progress
  • A journaling booklet to incite self-reflection 
  • Access to the private Practice with Clara Facebook Group

This program is free, anytime, with no hidden costs or fees, PLUS you’ll still receive the 7-day free trial on the Practice with Clara Apps once you complete the series!

 5.  I Want to Try the App, What’s Next? 

Great, we’re so happy to have you join our community!

To set up the Practice with Clara App, here are your next steps:

6. I’m Injured, Pregnant, or New to the Practice—Can I Join?

YES, no matter where you are at in your practice, there are classes for you on Practice with Clara. 

We’ve created playlists for beginners and those who are new to the practice.

we also have the Prenatal Collections with classes from the 1st – 4th trimesters that I created when I was pregnant with my daughter. 

Finally, I offer PLENTY of modifications and suggestions based on injury in all the platform classes. 

The biggest thing is to always listen to your body; your body is the greatest teacher.

Join Practice with Clara

New members get 7-days FREE!

Sign up for a recurring subscription and get access to hundreds of different yoga classes and join the weekly LIVE yoga class.