A Flow for Courage

Intermediate III

Tracey's style is full of enthusiasm, encouragement and challenging pose sequences. Her classes are always fun and steeped in creative way to approach alignment and the body. Get ready to open up in new ways and to explore what courage means to you in this 1 hour and 45 min class!



Existing Comments

December 19, 2020

Amazing grace and this really restored me, I was so frazzled and stressed and during your class, it all disappeared and what a gift of a class, for the nervous system, orientation and your intuitive way of instruction, gentle , and connecting, thank you tracy you are super fantastic!

October 10, 2020

What a beautiful class from start to finish, and the music so soothing even through the strong practice. Such a compliment of strength with ease. Thank you Tracey and DYWM❤️

July 24, 2020

Wow what a great practice ! Thank you!

May 6, 2020

Isn't "tree pose variation" of paschimotanasana called janu sirsana?

Tracey Noseworthy
May 7, 2020

Hi! Yes, you are absolutely correct it is called janu sirsana. It is nice way to reference the body from an earlier shape and recreate the memory in a later shape. Thanks for checking in, and hope this finds you well, healthy and happy.

September 15, 2019

What a terrific class. Peaceful and gently challenging. I thought it was going to be an effort to complete, but it glided by - ending in a much appreciated shavasana. It’s left me energized, lifted and ready to enjoy the day. I feel like I’ve just given myself a nourishing gift that will last for hours. Thank you Tracy (and the whole class). I’ll return to this class often.

April 7, 2019

I always appreciate Tracey's classes because her words and sequences have a way of pushing me but allowing some fun and ease at the same time. Her flows can be challenging but they are never intimidating, which is very important. I also loved the fact that there were other students present - it made me feel like we were all in this together :) Thanks Tracey and DYWM!

September 12, 2017

This class was just what I needed after two days of running. I really liked the sequencing of the asanas in this class. From more challenging to more relaxed combinations of poses. I recommend this class to anyone who needs to re-energize after a lot of cardio exercise yet still wants to have a nice workout flow:)

June 18, 2017

At first I was worried the class would be too long (I can get bored easily) but turns out it is the best class I have ever had. It is calming but at the same time challenging. Feel so refreshing now! Thanks Tracey !

August 29, 2016

Just what I was looking for when I came to my mat today. Tracey, I really enjoy your style of teaching and am grateful for the availability of your classes on DoYogaWithMe. Namaste!

June 21, 2016

I am grateful for this practice today. I didn't make it through the entire thing, but did what I could and plan to work up to finishing it. I felt that this flow was very unique, somehow.


June 8, 2016

A class when motivated for a two hours practice, strong and nice. Nice different grades students too.

Becky in TX
April 26, 2016

This one spoke to me as it related to recent discussions of fear and what is keeping us from doing, going to, or being what we want. Thank you

April 19, 2016

First, I want to say that I love Tracey's classes and love the way she makes challenging sequences that flow beautifully into each other. So when I saw that I could do almost two hours of yoga with her, I was so excited! And the class is lovely and challenging. The only thing I would say though is that it felt like a lot of the same muscle groups being used, and there were hardly any seated postures or traditional back bending postures. To me it felt like an extended standing series, so if you're looking for that you're in the right place!

February 26, 2016

This class just flew by! Tracey is such a wonderful teacher, and this was a wonderful flow that holds the attention throughout. It's challenging in parts but never physically exhausting. The criss-cross stretch at the end was just what my body wanted. Thank you so much Tracey, and thanks DYWM team.

February 15, 2016

This is definitely a challenging flow but the mantra of courage aided me through the practice. I loved hearing Tracy's motivating words and I leave this practice with love in my heart, sweat on my forehead, and the courage to embrace the unique qualities of myself.

Amal Jaffar
February 5, 2016

Absolutely loved this class, made my day! Such a graceful sequence, and a deep practice.
Thank you so much!

February 3, 2016

I've come to this practice when I have some extra time. It is one of my favorites. Thank you for such a nourishing/healing practice.

November 6, 2015

Thank you for this challenging practice. Because of time constraints, I couldn't finish the whole class, but what I did do was wonderful.
It is truly a good workout. Thank you for your site.

August 24, 2015

Just what I needed. The class built smoothly and the breaks were placed perfectly. It was ordered so that I barely knew I was getting myself into a huge challenge because I was ready for it by the time we got there. Great single-leg balance pose sequences for dancers.

July 13, 2015


Your practices always leave me feeling brand new. This was both challenging and nourishing. Thank you!

June 18, 2015

Fairly challenging practice, but I found the verbal cues to be a bit insufficient. I couldn't really tell what she was saying to do and had to stop frequently to figure it out. I ended up stopping after ~35 minutes and switching to another video. :/

April 26, 2015

I agree with all the other people who say Tracy is a wonderful teacher. I just wanted to add that, although I love this class, I find it challenging. I felt very encouraged by the person who commented that they found it difficult to keep going as I did too. And like them, I will keep trying.

January 30, 2015

Thanks so much, this is a great intermediate class.

January 8, 2015

Finding you is like finding my roots again. Thank you for this class and above all, thank you for being you...

Om shanti


December 20, 2014

This is the second time I try this practice.
I almost did the whole thing...almost.
At least I made more than the first time. I only wish there were more options for some poses (especially those that require effort from the knees).
But Tracey is worth the pain.
I love her classes.

Alice McNeil
July 25, 2014

I throughly enjoyed this class- exactly what I was looking for. I will take inspiration from this in my own teaching development. Thank you.

June 9, 2014

This was a great flow. Exciting, interesting, comforting and enlightening. Clear instructions and great transitions. Namaste.

May 12, 2014

I had a good experience and like the clear instructions, just a bit too slow for me in the transitions and I like longer holds.

December 7, 2013

I don't often have the time, but when I have a Saturday morning free I do this workout. It's a good one!

January 2, 2014

Perfect way to start the new year with strength and courage. Great class that is both challenging and rewarding. I look forward to doing it again and working up to each pose. Thank you Tracey!

March 12, 2014

Love this class! It's a great challenge for me in endurance and strength. Also, love that white and grey top the girl on the 2nd from the left is wearing...anyone know where I can find that...??

November 17, 2013

I've been by passing this one for a while now. Finished work and went for it. What a fantastic teacher Tracey is and this class is superb. Will definitely do this many more times. Many thanks,namaste.

September 10, 2013

Wow!! Merci pour ce merveilleux partage, c'est un plaisir de faire cette classe yoga.

August 25, 2013

I loved this class. It is very long and the nearly 2 hours can be daunting..but it's well worth it. It does not include any inversions or backbends at the end which I prefer - but it is a good f ull spetrum class otherwise. The pacing is perfect - not too slow or fast. Please more videos from Tracey...she's a top notch instructor!!!

July 4, 2013

This was a fantastic class that really worked my body. I did have a problem with the way the instructor frequently had you turn and face the back of the mat and work from that position. I had to stop and pick up and move my laptop every time we turned from front to back and vice versa, which disrupted the flow of the class. I imagine someone using a desktop computer or TV screen would have to twist and strain their neck to see what was happening, taking them out of whatever pose they were doing. Facing in different directions works in a live class when the teacher can always turn to face the students. It doesn't work in a video. Other than that, this was an excellent class.

June 4, 2013

Def tough on me today, but just what I needed. I really enjoyed how Tracey makes her way through so many different parts of the body. Thank you!

June 1, 2013

I've been looking at Tracey's Courage Flow for a few weeks.But never had the time to do it. Today I went for it .
Whoa! Probably not the toughest flow I've ever done. But this one seemed so all encompassing. Great long workout!
Thanks for offering this.

May 30, 2013

Challenging, empowering, and very complete class. The next day I realized my back needs a lot of work. I definitely will keep doing it. Thank you so so much for this website!!

May 24, 2013

This class was absolutely perfect! I love her style and way of teaching. A natural voice, not on purpose monotone etc. The poses were challenging and included my favourite! I love the balance, the twists, a lot of hip-opening work and stretching of the quadriceps. Thank you so much and I hope Trace will make more videos! Thank you!!!

May 22, 2013

Tracy you are amazing. My husband and I really enjoyed this class. Thank you for making the video and I hope there are many more to come. David thank you for this wonderful website that allows me to workout, find peace and center myself at home any time of the day.

May 17, 2013

thank you so much for this new video! I really enjoyed Tracey's style. I found my thighs burning quite intensely by the time I got to the 2nd round on Utkaṭāsana, after all of the thigh-intensive asanas. I would definitely do this class again, time permitting. Those beefy canadian boys are sure flexible, haha....