Briohny Smyth's "Ladder Flows" Online Video Workouts on ALO Wellness Club
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Difficulty & Intensity Guide

This comprehensive guide will help you find which series is right for you

Difficulty Levels

Difficulty refers to the level of skill and technique called for in a class.

Introductory

Introductory classes are designed for those who have never taken a yoga or fitness class before.

As a step below the beginner level, introductory classes move at a slow pace, take time to break down each pose and exercise, and are shorter in length to help you build endurance as you create a new movement routine. These classes are generally bodyweight only and contain modifications to help you feel safe and supported.

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Beginner

Beginner classes are geared toward those who have very little exposure to yoga or fitness.

These classes offer many modifications and detailed instructions on fundamental poses and exercises. Beginner classes are perfect for someone who is looking to start a regular yoga practice or fitness routine, though they’re also suitable for all levels to practice and brush up on the basics with alignment and form. You can also find mindfulness and wellness in this category.

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Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate

As the next step up from beginner classes, moderate classes include higher-level modifications and less detailed instruction than you would find in a beginner class.

Moderate classes are well-suited for those who have previous yoga and fitness experience and a basic understanding of poses, exercises, and class structure. This is an excellent choice if you’re trying to maintain consistency in your routine and increase your strength, skills, and flexibility with a class geared toward all levels.

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Intermediate

Looking for a challenge? Intermediate classes tend to weave in more challenging poses and high-intensity exercises at a faster pace.

These classes will help build your strength, deepen your flexibility, and enhance your body awareness. For yoga classes, you can expect creative transitions, options for arm balances and inversions, and workout-inspired flows. For fitness classes, expect heavier weights, a higher sweat factor, and a quick pace that challenges your strength and cardio endurance.

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Advanced

These classes offer the perfect opportunity to explore your potential beyond what you’ll find in typical all-levels studio classes.

Advanced classes are designed for those with a strong and consistent yoga and fitness routine. Expect advanced-level inversions, arm balances, and backbends; challenging peak pose variations; deep flexibility; strength work; and tricky transitions. You’ll find your edge while exploring a greater level of strength, control, and skill work.

Read more Close
Introductory

Introductory classes are designed for those who have never taken a yoga or fitness class before.

As a step below the beginner level, introductory classes move at a slow pace, take time to break down each pose and exercise, and are shorter in length to help you build endurance as you create a new movement routine. These classes are generally bodyweight only and contain modifications to help you feel safe and supported.

Read more Close
Difficulty—Beginner—Outlined Copy Created with Sketch.
Beginner

Beginner classes are geared toward those who have very little exposure to yoga or fitness.

These classes offer many modifications and detailed instructions on fundamental poses and exercises. Beginner classes are perfect for someone who is looking to start a regular yoga practice or fitness routine, though they’re also suitable for all levels to practice and brush up on the basics with alignment and form. You can also find mindfulness and wellness in this category.

Read more Close
Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate

As the next step up from beginner classes, moderate classes include higher-level modifications and less detailed instruction than you would find in a beginner class.

Moderate classes are well-suited for those who have previous yoga and fitness experience and a basic understanding of poses, exercises, and class structure. This is an excellent choice if you’re trying to maintain consistency in your routine and increase your strength, skills, and flexibility with a class geared toward all levels.

Read more Close
Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate

Looking for a challenge? Intermediate classes tend to weave in more challenging poses and high-intensity exercises at a faster pace.

These classes will help build your strength, deepen your flexibility, and enhance your body awareness. For yoga classes, you can expect creative transitions, options for arm balances and inversions, and workout-inspired flows. For fitness classes, expect heavier weights, a higher sweat factor, and a quick pace that challenges your strength and cardio endurance.

Read more Close
Difficulty—Advanced Copy Created with Sketch.
Advanced

These classes offer the perfect opportunity to explore your potential beyond what you’ll find in typical all-levels studio classes.

Advanced classes are designed for those with a strong and consistent yoga and fitness routine. Expect advanced-level inversions, arm balances, and backbends; challenging peak pose variations; deep flexibility; strength work; and tricky transitions. You’ll find your edge while exploring a greater level of strength, control, and skill work.

Read more Close
Intensity Levels

Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.

Intensity 1—Outlined Copy Created with Sketch.
Level 1
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
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Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
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Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
Intensity 4 Copy Created with Sketch.
Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.
Intensity 1—Outlined Copy Created with Sketch.
Level 1
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
Intensity 4 Copy Created with Sketch.
Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.
Intensity Levels

Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.

Intensity 1—Outlined Copy Created with Sketch.
Level 1
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
Intensity 4 Copy Created with Sketch.
Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.
Intensity 1—Outlined Copy Created with Sketch.
Level 1
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
Intensity 4 Copy Created with Sketch.
Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.

Series

Ladder Flows
Instructor: Briohny Smyth

What you get

  • Free 14 Day Trial
  • iPhone & Android
  • Download For Offline Use

Description

Looking for challenging and creative yoga classes? Ladder Flows take the best from traditional Vinyasa flows and stacks movements to create a strong, sweaty, and fun practice. A ladder flow begins by stacking a few poses one after another to create a mini sequence. After repeating those poses a few times, you’ll add more poses and build complexity into the sequence. At the end of 30 minutes, you’ll have practiced a wide variety of poses, memorized a full flow, and received a great workout.

In this series, you will:

- Build strength and flexibility through creative sequencing
- Enjoy rhythmic, flowing movement in a short amount of time
- Clear your mind, build heat, and challenge your entire body

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instructor Instructor profile

Briohny Smyth

With over 10 years of experience building teacher trainings, online content, festivals, and retreats, Briohny Smyth enjoys serving the global wellness community. Her dedication to yoga as a practice shines through in her signature classes, which blend an invigorating flow with eye-opening alignment instruction. From foundational basics on the architecture of asanas and blending strength and flexibility to advanced clinics on strong inversions, Briohny loves helping practitioners discover the range of their abilities. Beyond the physical practice, she enjoys teaching ways to integrate the mind-body connection into daily life. Whether you are a curious beginner, a serious student, or a seasoned instructor, Briohny’s breadth of content carries depth for every learner.

Briohny also enjoys interacting with the online community through all platforms to connect with yogis and assess student needs. Her dedicated following is a direct reflection of her understanding of the journey, as well as the care with which she dynamically adapts new content to naturally evolve student growth. Briohny's favorite moments are in helping people find and blend their true values into their practice. Her biggest hope is that we can all do what we love while always remembering to love what we do.

STYLE

Yoga
Vinyasa

TOTAL CLASSES

6 Classes

Difficulty

Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate

Intensity

Intensity 3—Outlined Copy Created with Sketch.
Intensity 3
Difficulty & Intensity Guide
Difficulty & Intensity Guide

Focus Area

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone Access

More About This Plan

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See what people are saying about Briohny Smyth’s plans

Elizabeth W
Page 1 Copy 3 Created with Sketch. Elizabeth W

I love the Ladder Flows. They're fun and I work up a sweat every time. Briohn...

I love the Ladder Flows. They're fun and I work up a sweat every time. Briohny’s instructions really help me activate my muscles so I can feel strength building in each pose.

Elizabeth C
Page 1 Copy 3 Created with Sketch. Elizabeth C

Briohny's Ladder Flows reinforce my yoga goals of approaching my practice wit...

Briohny's Ladder Flows reinforce my yoga goals of approaching my practice with happiness, graciousness, creativity and fun while challenging my physical strength and stamina. After several weeks, I still find myself regularly coming back to her inspired flows, noticing my confidence growing with the postures as I flow (and sweat!) through the sequence. Thank you Briohny and thank you Cody!

Cathrine B
Page 1 Copy 3 Created with Sketch. Cathrine B

Ladder Flows is a perfect way to combine flowing through poses with a really ...

Ladder Flows is a perfect way to combine flowing through poses with a really good workout. The classes raise my heart rate while keeping the soothing sensation of a yoga flow. Briohny is an amazing teacher and makes each flow very accessible and a lot of fun. I also like how she adds in some more challenging poses to be done according to where I am in my own practice. This plan will help me move forward by building more strength and flexibility.

See more testimonialsSee fewer testimonials

instructor Instructor profile

Briohny Smyth

With over 10 years of experience building teacher trainings, online content, festivals, and retreats, Briohny Smyth enjoys serving the global wellness community. Her dedication to yoga as a practice shines through in her signature classes, which blend an invigorating flow with eye-opening alignment instruction. From foundational basics on the architecture of asanas and blending strength and flexibility to advanced clinics on strong inversions, Briohny loves helping practitioners discover the range of their abilities. Beyond the physical practice, she enjoys teaching ways to integrate the mind-body connection into daily life. Whether you are a curious beginner, a serious student, or a seasoned instructor, Briohny’s breadth of content carries depth for every learner.

Briohny also enjoys interacting with the online community through all platforms to connect with yogis and assess student needs. Her dedicated following is a direct reflection of her understanding of the journey, as well as the care with which she dynamically adapts new content to naturally evolve student growth. Briohny's favorite moments are in helping people find and blend their true values into their practice. Her biggest hope is that we can all do what we love while always remembering to love what we do.