Our class offerings are a celebration of life - focused on awakening the very essence of who we are.  Come play, come relax, release, rejoice, and laugh -- join the revolution!  We are devoted to creating an atmosphere that encourages freedom - in movement & expression - cultivating passion and creativity in our community.  All of Flow's classes are intelligently infused by the  movement and styles studied and practiced by our amazing teachers.  Drawing from these rich forms all of our classes are well-rounded and offer a balanced, informative practice.  Classes are ongoing, offered on a  "drop-in" basis unless otherwise noted.    If you are not sure which classes match your needs, take a moment to browse the teacher descriptions or simply give us a call at (202) 462-3569.

yoga | meditation | pilates | dance | fitness

Yoga

Yoga Fundamentals
The perfect place to start!  Yoga Fundamentals is designed to introduce beginners to the basics of vinyasa flow yoga.  In Yoga Fundamentals you will begin to build the foundation for your yoga practice and receive individualized attention as you gain flexibility, strength, and balance.  In each Fundamentals class you will explore specific alignment of asanas (yoga poses)  and asana sequences including standing, seated, backbends and sun salutations;  as well as the relationship of movement and breath.   Yogic breathing, meditation and relaxation techniques will also be introduced, perfect for stress relief and overall well being.  If you are new to yoga and/or new to Flow, please take a moment to visit our New to Yoga section for more information!

Harmony Flow  
Soothe your soul in this restorative class.  Progress in your yoga practice doesn’t always occur by “doing.” An equally important aspect of your yoga practice is the ability to let go, to not control, to experience what is without interfering.  Restorative poses are an important part of any long-term yoga practice: they recharge our energy reserves, heal the effects of stress, and bring our nervous systems into a more balanced state.  Harmony Flow blends moving meditations and bliss producing restorative poses with soothing music, aromatherapy, and gentle massage to help the body release.  This class is sure to leave you feeling relaxed, refreshed and renewed.  All levels are welcome. All levels are welcome to Harmony Flow!

Gentle Flow
Open to all levels and recommended for young and old, injured and athletic alike, our soothing gentle class focuses on an exploration of basic yoga poses and how to connect them through attention to breathing, alignment and mindfulness.  Therapeutic in nature, you will learn techniques to help you gain flexibility, while immersing yourself in a relaxing class that moves at a perfectly slower pace - allowing ample time to enjoy each pose.  Expect lots of deep stretching & lingering in yummy floor poses.  Meditation and relaxation techniques will also be introduced, perfect for stress relief and overall well being.  All levels welcome.

Yin Yoga
The ancient practice of yin yoga provides the perfect balance to your active (yang) flow yoga practice and your active life.  Focusing on long-held floor poses combined with breath work and meditation, yin yoga goes beneath the superficial muscles to target the dense connective tissues of the body – often in the hips, pelvis, and low back – which are difficult to open and can result in both limited flexibility and stagnant energy.  This deep practice is gentle, yet intense, helping students not only to open the body, but also to cultivate the ability to observe and stay with sensation.  All levels welcome.

Yoga Nidra is an ancient technique of self-exploration and inner growth through deep relaxation. Through process of yoga nidra, you will learn to tools toward becoming a peaceful observer of the ever – changing tides of consciousness.   Deeply relaxing, the practice will consist of pranayama (breathing exercises), and guided meditation in a restorative position.  By practicing yoga nidra, you will be guided into direct experience and observation of the constant movement of your core beliefs, emotions and thoughts.  With enhanced inner - insight you will learn to identify and act from the needs of your true and authentic self. Yoga Nidra is currently being used by therapists and yoga instructors world wide as more and more people discover its benefits.   Benefits include: releasing of three kinds of tension - muscular , emotional and mental; reduced stress, enhanced memory and learning capacity; awakened creativity; releasing repressed matter and increasing of willpower.  This class is perfect for all levels. 

Flow 1  and Anusara Flow 1 
Our essential flow class, Flow 1 is designed for those with experience in basic yoga poses as taught in our Yoga Fundamentals class.  The pace is energetic yet comfortable as we move through flow sequences that build confident alignment in essential yoga poses. After gently awakening and warming the body, we progress to flowing sequences investigating the connection between breath, movement and the mind. The finer details of basic postures introduced in Yoga Fundamentals are further emphasized and presented in a more challenging way and with more variations. Flow 1 introduces students to the inversions and balance poses offered in our Flow 2 and other advanced classes.  Anusara-Inspired Flow 1 introduces students to the Universal Principles of Alignment and basic standing and seated poses.

Flow 1.5 
Perfect for Flow 1 yogis ready to take it to the next level, this is a is a well-rounded vinyasa class.  Refreshing and invigorating, it will enable you to experience the wisdom, strength and grace of your body through creative sequencing drawing from poses and sun salutations learned in Flow 1.   You will be encouraged to move at your own pace as you explore meditative flows of movement linked via breath, classical yoga postures and creative variations.  Modifications for beginners and options for advanced practitioners are provided throughout the class.  Flow 1.5 is also offered for as Anusara-Inspired 1.5 and Jivamukti 1.5 to support yogis interested in exploring these styles!  

Flow 2  
Flow 2 is designed for intermediate students. Invigorating and challenging, these classes offer a complete journey for the body and mind.    You will practice both classical and creatively-adapted sun salutations, standing and seated postures, balance-poses, backbends, and inversions alongside meditation, yogic breathing, kriyas and more. Movements are fluid and there is a focus of correct alignment, which creates stability and ease within each posture while honoring the wisdom of the body to lead the way.  Shakti in nature, Flow 2 represents our intuitive self, and opens the door through which our highest intelligence can flow.  Open to students with a solid foundation of sun salutations and basic standing postures as well as comfort in backbends and inversions!

Flow 2.5 
Freestyle Flow!  Flow 2.5 is designed for yogis and yoginis with a sense of adventure.  In this freestyle format we will explore more arm balances, backbends and inversions and playfully combine these poses as we flow in this powerful and sometimes sweat-drenching class cultivating stamina, focus, and strength.  This class is open to students comfortable in faster paced vinyasa sequences, and willing to explore the edges of their practice.  If you are working with an injury it is important to speak to the teacher before taking class.  Sunday's Flow 2.5 has evolved into an advanced practitioner's playground attracting serious yogis and area teachers alike!

Flow 3
A cosmic playground for advanced practitioners this is our most challenging class.  Flow 3 surfs the edge of your practice by diving into long lasting creative sequences and transitions exploring advanced inversions and arm balances inter weaved with playful vinyasa and deep exploration of meditative and philosophical practices of yoga.   Please ask teacher before taking class to make sure it is the right level for you!

Ashtanga 
Asthanga Yoga is based on a set sequence of yoga poses (asanas) which was developed by Sri K. Pattabhi Jois. This challenging, vigorous practice focuses on the synchronization of breath with the continuous flow of movement. Participants move through a series of asanas, jumping from one posture to another -- building heat, endurance, flexibility, strength and mental focus.  This class is appropriate for yogis and yoginis comfortable in our Flow 2 classes.

Ashtanga Mysore
The traditional way that Ashtanga is taught, Mysore is a self-practice within the Ashtanga Yoga system, as taught by Sri K. Pattabhi Jois. The class is not  "led" as a whole but rather instruction is given one-on-one as needed, within the group class setting.  In this class, students practice the Ashtanga sequence at their own pace as the teacher assists each student individually. It allows you freedom to explore the Ashtanga system with hands on guidance and attention. You benefit both from the collective energy of being with a community of people working together and from the more personal instruction and guidance, while you work on your individual journey.. Always check the schedule as we will not practice on full or new moon days. The class is "open", meaning that you can enter the studio when you like and leave when you need within the scheduled time. Beginners should allow 45 minutes for their practice and as you are given more poses - you will require more time.  We recommend comfort in Flow 1 level classes before coming to Mysore!

Jivamukti Yoga
Jivamukti incorporates flowing posture sequences, hands-on adjustments, uplifting music, meditation and deep relaxation. This style is one of nine internationally recognized styles of Hatha yoga, and is popular among students around the world for the way it integrates physical, spiritual and philosophical aspects of yoga. The Jivamukti method was developed by its well-known founders, Sharon Gannon & David Life, and is headquartered in NYC. Flow Yoga Center is a recognized Jivamukti Affiliate and is the only studio in the D.C. area offering certified Jivamukti instruction.  This class is offered at both levels 1.5 and 2!

Midnight Flow
Offered the 1st Friday of each month, this is the perfect way to finish off your work week. Give yourself a chance to rejuvenate and energize with a 2 hour yoga class.  Absorb the night's energy and feel the thrill of practicing close to midnight.  Class will be "open flow" with over 1.5 hours of challenging vinyasa and end with a relaxing savasana.  Whether you want to blissfully curl up afterward, or go find your friends at midnight, you'll be ready.   We recommend signing up online to reserve your space for this popular offering!  This class is geared towards those comfortable in our Flow 2 classes.  Check out the article in the Washington Post!

Acro Yoga
Acro Yoga blends the spiritual wisdom of yoga, the loving kindness of Thai massage, and the dynamic , challenging power of Acrobatics. These three ancient lineages form the foundation of a unique new practice that cultivates trust, connection and playfulness.  This class is not for absolute beginners and previous partner yoga experience is recommended!

Core Yoga
Come fire up your center with a lunchtime hour of fluid corework, the perfect complement to any yoga practice. Expect to play hard, sweat and build strength, but without the endless crunches or sit-ups.  Instead, fluid, dynamic, asymmetrical movement that is the signature of the Prana Flow style will leave you feeling refreshed, in touch with your breath, and feeling strong.  All levels are welcome.

Pre-Natal Yoga Mama
Our pre-natal class is designed to nourish expectant mothers during their magical journey.  In class, you will learn to learn to use yoga’s mind/body awareness to connect with your own innate wisdom, body and your growing baby.  Pre-natal will assist you in strengthening the uterus and pelvic muscles, improve circulation, aid in digestion, exercise the spine and increase overall comfort. Pre-natal can also help you alleviate many of the discomforts of pregnancy such as nausea, constipation, varicose veins, swelling, back pain and sciatica. Our warm and supportive community will allow you to freely discuss any issues, from discomforts and concerns, to the wonderful new changes your body and baby are experiencing!  Please note, expecting moms can also drop into our gentle yoga class or yoga fundamentals and find support and relaxation as well!   If you are interested in exploring other Flow classes, we do recommend taking a Prenatal Class first and consulting with the teacher!  We also offer Pre-Natal Massage!  

Yoga Mama and Baby
YogaMama is a donation-based class so that all moms can be encouraged to take care of themselves and their little ones.  YogaMama provides moms of babies 6 weeks to crawling the opportunity for a deep and re-energizing yoga practice, without leaving babies at home or concerns about crying or breastfeeding. For moms, YogaMama is a post-natal practice that focuses on toning the abdominals and pelvic floor, re-strengthening the shoulders, quadriceps, and hips, and to recovering internally and externally from pregnancy and childbirth. For babies, healthy behavior is modeled by moms taking care of themselves and infant massage and the building blocks of asana are introduced. Class ends with tea and cookies, providing moms the opportunity to connect with other like-minded moms.  Moms should bring baby’s favorite blanket or mat for use during practice. Moms are encouraged to lock up their strollers outside of the studio or transport babies in an infant carrier, such as a Moby or Baby Bjorn, as the inside of the studio has stairs and cannot accommodate a large volume of strollers. Please note: if you or your baby are experiencing any signs of illness, please do not come to class until you are feeling better!

Meditation

Vipassana (Insight) meditation is the simple and direct practice of moment-to-moment mindfulness. Through careful and sustained observation, we experience the ever-changing flow of the mind/body process. With cultivated awareness we are able to accept more fully the pleasure and pain, fear and joy, sadness and happiness that inevitably occur in life. As insight deepens, we develop greater equanimity and peace in the face of change, and wisdom and compassion increasingly become the guiding principles of our lives.  Blankets are provided. Students may also bring their own cushions.  all levels welcome

Introduction to Mindfulness Meditation - a Six Week Course
In this six-week class we will cultivate the practice of mindfulness meditation--the art of bringing moment-to-moment attention to our own experience in body, heart and mind (breath, bodily sensations, sounds, thoughts, emotions, and mind state), developing an "anchor" for our attention, and cultivating an open-hearted quality of "allowing," without judgment, grasping or resistance.  Along with the in-class instructions and practices, participants are strongly encouraged to practice sitting meditation for 20-30 minutes daily (at least five times a week) and to consciously bring mindfulness to one area of their lives each week (e.g., relationships, work, driving, walking from place to place... ) and to take notes of their experience during the week to discuss in class.  Full information about all meditation courses including times and dates can be found by visiting our Meditation Program.  all levels welcome

Mindfulness-Based Stress Reduction
Mindfulness- Based Stress Reduction is an intensive eight week course designed to transform your relationship to stress, improve your health, and increase enjoyment of life.  MBSR has been extensively studied since the late 1970s.   The MBSR course consists of eight weeks of 2 ½ hour classes – the first and last classes are 3 hours – with one full day retreat.  Classes are highly participatory and practical.  The course includes:
-Guided instruction in mindfulness meditation practices (sitting and walking)
- Gentle stretching and mindful movement (Qigong) appropriate for all ability levels
-Exercises to bring mindfulness to challenging situations in everyday life
-Practice with small and large group discussions
-Daily at-home practice with specially designed materials
-Cushions, chairs, & mats will be provided; wear comfortable clothing.
Full information about all meditation courses including times and dates can be found by visiting our Meditation Program

Pilates 

Pilates
Pilates offers an approach to strength and flexibility training with exercises created to strengthen abdominal and back muscles while developing pelvic stability and abdominal control. A great compliment to any yoga practice, it promotes ease and efficiency of movement through focused, slow, careful and controlled exercise. The mind/body awareness developed in Pilates will improve your posture and form in all areas of your fitness program. All levels welcome.  more about Flow's Pilates Program >> 

Fuse Pilates
Fuse Pilates is a unique workout blending elements from pilates, yoga, dance, the Lotte Berk method, and core stability training.  Fuse Pilates works abs, arms, legs, back and butt to build the body you've always wanted.  Get ready to redefine "feel the burn" - this class is low impact but high intensity, with upbeat music that makes you want to move.

Dance

Afro-Brazilian Dance
Carnival at Flow! Afro-Brazilian dance combines the rich history of the Yoruba religion as transplanted in Brazil along with the unique rhythms of Samba and Samba/Reggae as well as other Caribbean influenced movements. Each class begins with a warm up session feature progressive Afro-Brazilian flexibility movements and stretching exercises. Following the warm up students will be introduced to a variety of traditional and contemporary dance steps. Lively foot movements accompanied by elegant hip, shoulder, and arm gyrations are then added, creating a dance that includes the entire body in a fully traditional representation of Brazilian culture. Be prepared to laugh, move, sweat and have fun. Hot LIVE music/drumming accompanies each class. A perfect compliment to any yoga practice!  all level welcome.

more about Flow's Dance Program>>

Flow Fit

Flow Fit
Get stronger, healthier and improve your overall sense of well-being in Flow's newest offering - Flow Fit. A perfect complement to any yoga practice, this class is a challenging, energizing experience your body will be grateful for.  Focused on strength training you will increase your muscle tone & mass, improve balance & bone density and reduce risk of injury by building muscles to protect joints.  Flow Fit also helps you increase metabolism by adding lean muscle to entire body. You will experience the gratification of having your body work more efficiently as you become stronger, more flexible, more mobile and more in touch with yourself.  The class will incorporate the use of  pilates, cardio, and yoga with the help of  fitness balls, blocks, straps, your own body weight and partnering to experience a well rounded strength training class.

Flow's Yoga Style Descriptions

The styles of yoga we have chosen to offer at Flow share common threads -- all incorporate sequences of interweaving asanas (postures) with conscious fluid movement, breath and intention.  Our yoga styles invite us to explore how we connect each moment of our lives to the next and guide us to experience our lives more fully.   

Ashtanga  Yoga
Asthanga Yoga is based on a set sequence of yoga poses (asanas) which was developed by Sri K. Pattabhi Jois. This challenging, vigorous practice focuses on the synchronization of breath with the continuous flow of movement. Participants move through a series of asanas, jumping from one posture to another to that build heat, endurance, flexibility, strength and mental focus.   At Flow, we practice the Primary Series, the first of Pattabhi Jois's 6 levels of Ashtanga.  The  physically demanding routine is the same in every class.  Previous yoga experience is recommended.

Anusara Yoga
Anusara means “flowing with grace”.  It is a hatha system that was developed by John Friend in 1997 and infuses Tantric philosophy with the Universal Principles of Alignment.  Tantric philosophy is non-dualistic and teaches us that our physical bodies are an expression of the divine.  Anusara is most well known for its philosophy, which is one that embraces all abilities and experiences.  Anusara-Inspired classes cultivate Shakti by integrating the physical, spiritual and philosophical aspects of yoga.  Anusara-Inspired Flow 1 introduces students to the Universal Principles of Alignment and basic standing and seated poses.  Anusara-Inspired Open Flow offers students the opportunity to refine the application of the Universal Principles of Alignment to more advanced poses.

Jivamukti Yoga 
Flow Yoga Center is a Jivamukti Yoga Center affiliate.  Jivamukti Yoga is a vigorously physical and intellectually stimulating style of yoga.  Created by David Life and Sharon Gannon in 1984, it reintegrates the physical,philosophical and spiritual aspects of Yoga and explores yoga practice as a path to enlightenment. Classes consist of Vinyasa (flowing asana sequences), hands-on adjustments, Sanskrit chanting, philosophical teachings, uplifting (and occasionally live) music, meditation and deep relaxation. Jivamukti (pronounced Jee-va-mook-tee) means "liberation while living" -- or aspiring to achieve a beneficial and fulfilling life, while simultaneously progressing toward spiritual enlightenment. The 5 tenants of Jivamukti Yoga are:  Scripture -- Study of the ancient yoga teaching including Sanskrit chanting; Bhakti -- Incorporating a devotional aspect into all yoga practices; Ahimsa -- Teaching a non-violent, compassionate lifestyle which includes ethical vegetarianism and animal rights; Nada -- development of a sound body and mind through deep listening; Meditation -- as an essential part of Hatha yoga practice. Flow Yoga Center is the ONLY studio in the D.C. area offering certified, Jivamukti instruction.

Prana Flow
Prana : "life-force of creation",Flow : the state of unified consciousness
Prana Flow is an energetic, creative, full-spectrum approach to embodying the flow of yoga cultivated by Shiva Rea and the Global Vinyasa Collective of Teachers. Students of all levels are empowered to experience prana - the universal source of breath, life-energy and conscious intelligence - as the navigating source of yoga practice and vital living.  Practitioners learn classical and innovative approaches to vinyasa yoga and the state of flow drawn from Krishnamacharya's teachings, Tantra, Ayurveda, Bhakti, Somatics and Shiva's teaching experience from the last fifteen years.  Prana Flow is also an evolutionary method of embodied transformation and radiant health which cultivates:  inner and outer strength and fluidity; skill and intuition; vital energy and relaxed being; activation and receptivity; balanced and creative fluid sequences (vinyasas); the release of old patterns and paradigms of the body; a new view of one's self in the world as a potent and creative being; the natural flow of spontaneous intelligence; the art of yoga as a confluence of movement, music, sound, visual arts and poetry; the waves of the breath body through life's changes and rhythms; and a natural inclination to live and serve with peace, love and soul!

Vinyasa Yoga
Vinyasa Yoga follows the flow of breath through sequences of interweaving asanas (postures) that change from class to class.  Vinyasa Yoga (also called "Flow" or "Power") is a popular, evolving form of traditional hatha yoga that focuses on integrating intention, breath and movement, awareness and alignment, strength and flexibility, your practice with your daily life.  Vinyasa as a form is always evolving and teachers weave together wisdom teachings, poetry and music that can inspire physical, energetic, mental, intuitive, and pure bliss states of consciousness.  Likened to a dynamic dance, postures or asanas are connected through the breath for a transformative and balancing effect.