All of Flow's classes & styles will guide you towards complete wellness, flexibility, strength, and balance. Our offerings range from classes that focus on a slower pace with longer-held poses exploring healthy alignment to more vigorous, athletic flowing styles. Below is a full description of our levels & offerings. The goal is not necessarily to think of progress in your practice by “moving up” to the next level. Instead, we encourage you to find options that inspire, challenge and feel good to you! If you need any assistance - our yoga advisers love to help! The majority of classes are ongoing, offered on a "drop-in" basis.

If you are dealing with any health conditions or injuries, we always recommend exploring our more alignment-focused classes or one to one lessons before venturing into flowing-style classes, so that you can learn which modifications will help keep your practice safe and enjoyable.


Here's a quick guide to help you find the class that's right for you...

beginner friendly
Offered at a slower pace these classes focus on the basics of yoga, breath work & movement. Absolute beginners will love yoga fundamentals. If you are seeking longer held poses & more detailed explanations- try out any Hatha or Flow 1 class. Our signature class called "the art of alignment" is an excellent way to learn about each pose.

de-stress and relax
Bring balance to the hectic pace of the city in one of our soothing classes!  For total relaxation in body and spirit - try out yin yoga, harmony restorative & gentle yoga!  Our yoga nidra and meditation classes will bring you a heightened sense of well being & peace.

energize, strengthen & tone
Our faster paced classes are athletic in nature helping you build strength, confidence & grace in your body and mind.  Usually offered at level 1.5 or higher -try ashtanga, rocket, vinyasa,  jivamukti, mysore prana flow, flow-fit & pilates!   Many of our level 1 vinyasa classes will prepare you to venture into these offerings!

healing from pain & dis-ease
Our restorative classes such as harmony restorative, yin and gentle encourage the mind and body to gently stretch and move in ways that encourage healing.  Hatha and art of alignment pay special attention to the structural nature of poses so your body can naturally realign itself in healthy patterns.   One to one yoga lessons are often a great starting point to the path of recovery. 

flexibility & stretching
In every yoga class you will have ample opportunity to increase healthy flexibility in both body and mind.  Depending on your mood and intention you may enjoy our faster paced classes like vinyasa or ashtanga or seek to dive into more relaxing opportunities to practice more seated and reclining poses with longer held stretches. 

family style
Whether you are a mama-to-be or part of a growing family - Flow is family friendly!  Prenatal classes plus our itsy bitsy classes geared towards newborns, tots and tykes are amazing ways to practice mindfulness, play and exercise with your little ones.


Here's are more details on our different class levels and styles...

class levels |yoga | meditation | core & pilates | dance | fitness


Class Levels

All Levels (all levels welcome)

These classes welcome all levels.   No previous experience in is needed to enjoy these classes.

Fundamentals 5 Week Series (getting started)

Our Fundamentas 5 Week Series is designed with the absolute beginners in mind.  The focus is an introduction to basic yoga poses & healthy alignment.  Here you will practice standing asana (poses) such as Mountain, Warrior, Triangle, Downward Facing Dog as well as seated poses plus beginner modifications to inversions and backbends.  Yoga Fundamentals also incorporates yogic breathing, meditation, and relaxation techniques - great for stress relief and overall relaxation.

Level 1 (beginner)

Our level 1 classes explore asana (poses) including standing, seated, twists, backbends, inversions (including shoulderstand, headstand prep) and the fundamentals of sun salutations.   Poses and sequences are practiced with alignment in mind offering practitioners the opportunity to gain confidence, strength, flexibility.  The finer details of basic postures introduced in Yoga Fundamentals are further emphasized and presented in a more challenging way and with more variations so that students gain comfort and learn appropriate modifications for their personal practice.   If you are brand new to  yoga we recommend attending fundamentals and developing comfort in poses taught there.  Some new students jump right into our Level 1 classes, while others prefer the pace and attention that Fundamentals offers.

Level 1.5 (advanced beginner)

Perfect for students comfortable in our level 1 classes and ready for a challenge - our level 1.5 classes offer well rounded sequences of postures.     Shoulderstand and wheel are practiced so personal experience in these postures will allow you to participate fully in these classes.   In 1.5 level or higher, teachers often call out poses in English or Sanskrit and the class is not typically based on demonstration therefore familiarity of poses practiced in level 1 is important.

Level 2 (intermediate)

In our intermediate offerings, you will practice both classical and creatively-adapted sun salutations, standing and seated postures including twists and binds, backbends, inversions such as headstand, handstand and arm balances.   A strong foundation in yoga is recommended as well as an understanding of your body's appropriate modifications.   Advanced postures are introduced encouraging strength, stamina and flexibility.  We recommend if you have any injuries or special conditions you review healthy modifications with the teacher before class begins. 

Level 2.5 (advanced)

This level emphasizes the practice of more advanced poses including arm balances, advanced inversions and deeper backbends intertwined with intelligently creative sequences to challenge and advance your practice. You don't have to already be masters of these advanced poses, but we encourage the desire to try them out! Recommended for teachers and advanced practitioners.

Yoga

Yoga Fundamentals Class Series

Our fundamentals drop- in class is a specialty class for small groups (10 or less students) designed for beginners to yoga and also for those who are looking to brush up on the basics.  In these one hour sessions the focus is a review of basic yoga poses & healthy alignment.  We will practice standing and seated asana such as Mountain, Warrior, Triangle, plus beginner modifications to inversions, downward facing dog, and backbends. Yoga Fundamentals also incorporates yogic breathing, meditation, and relaxation techniques - great for stress relief and overall relaxation. (All levels) 

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Gentle Flow

Open to all levels of practice and abilities, 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 stretching & lingering in supported seated poses.  Meditation and relaxation techniques will also be introduced, perfect for stress relief and overall well being. (All levels)

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Harmony Restorative Yoga

Soothe your soul in this restorative class!  Restorative yoga blends moving meditations and bliss producing restorative poses, typically done on the floor with lots of supportive props coupled with soothing music & aromatherapy to help the body release.   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.  This class will leave you feeling relaxed, refreshed and renewed.  (All levels) 

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Yin Yoga

The practice of yin yoga provides the perfect balance to your active (yang) yoga practices and your busy 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)

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Yoga Nidra

Yoga Nidra is a class built around facilitating deep relaxation and rest.   The practice consists of pranayama (breathing exercises), and guided meditation while students recline in a restorative position.   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. (All levels)

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Classical Hatha Yoga

While almost all styles of yoga offered here are hatha based, at Flow our hatha classes concentrate on the learning of traditional asana (postures), breathing, mindfulness, and listening to the body.  Unlike our Vinyasa based classes in which students flow through poses connected by sun salutations, in a Hatha class, emphasis is placed on longer held poses, core strength, flexibility, balance & concentration.  (Levels 1 and higher)

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Vinyasa Flow Yoga

Vinyasa Flow, likened to a dynamic dance, is a practice where postures or asanas are connected through the breath for a transformative and balancing effect.   Classes builds heat, endurance, flexibility, strength.   The creative sequencing found in a vinyasa class is often built around surya namaskar (sun salutations) .   Vinyasa (also called “Power Yoga”) 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. (Levels 1 and higher)

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Ashtanga

Mysore is a self-practice where students practice the Ashtanga series at their own pace as the teacher assists each student individually. The class is not led as a whole, but rather students are given personalized instruction according to their ability.

Expect attention to be given to your special needs and lots of hands on adjustments. A Mysore practice is ideal for new students, who need individual guidance, as well as advanced practitioners who are looking to deepen and expand their current Ashtanga practice. Mysore welcomes all levels.

 The class structure is "open", meaning that you can enter the studio when you like and leave when your practice is complete within the scheduled time. Students are given a fixed order of postures. Beginners to Ashtanga Mysore should allow 45 minutes for their practice.  After a while,  your teacher will add more poses to your sequence and you will require more time.  You do not have to memorized the primary series to take the class as the teacher is there to assist you in the learning.  (Levels 1.5 and higher)

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Jivamukti Yoga

Flow Yoga Center is a Jivamukti Yoga Center affiliate.   Jivamukti Yoga is a vigorously physical and intellectually stimulating vinyasa style of yoga and 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 music, meditation and deep relaxation. (Levels 1.5 and higher)

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Prana Flow

Prana Flow is an energetic, creative, full-spectrum approach to embodying the flow of yoga cultivated by Shiva Rea. Practitioners learn classical and innovative approaches to vinyasa yoga through creative fluid sequences of asana drawn from Krishnamacharya's teachings, Tantra, Ayurveda, Bhakti & Somatics.   The wave of a class is created through cycles of effective and creative sequences (vinyasas) linked together through the breathwave. Every class is well-rounded : following the mandala of the body and asanas - to create whole body transformation of strength and fluidity, circulation and centering. (Levels 1 and higher)

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Ashtanga Mysore

Mysore is a self-practice where students practice the Ashtanga primary series at their own pace as the teacher assists each student individually. The class structure is "open", meaning you can enter the studio when you like and leave when your practice is complete (within the scheduled class time). Beginners to Ashtanga Mysore should allow at least 45 minutes for their practice.  Over time, your teacher will add more poses to your sequence so it will require more time.  To keep with tradition, always check the online schedule as we will not practice on full or new moon days.  You do not need to memorize the Astanga primary series to take this class as the teacher is there to assist you in learning it, but we recommend taking the led Ashtanga class a few times before trying Mysore!  (Levels 1.5 and higher) 

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Pre-Natal Yoga Mama

Designed to nourish expectant mothers during their magical journey, you will 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.  It 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 class also provides space for you to connect with other expectant moms.   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 to learn appropriate modifications during pregnancy.  (All levels)

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Yoga Mama and Baby

Bring your baby 6 weeks through crawling and enjoy the opportunity for a re-energizing yoga practice, focusing on toning abs and pelvic floor, re-strengthening the shoulders, quadriceps, and hips, and to recovering internally and externally from pregnancy and childbirth. For the babies, healthy behavior is modeled by moms taking care of themselves. Home practice tips & Infant massage techniques are often included. Bring baby’s favorite blanket for use during practice. Please lock up your strollers outside of the studio at Whole Foods or transport babies in an infant carrier as the inside of the studio has stairs and cannot accommodate a large volume of strollers. Please note if you or your babe are experiencing any signs of illness, please do not come to class! (All levels)

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Meditation

Vipassana (Insight) 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.   Blankets are provided though many guests enjoy bringing their own cushions.    In addition to our weekly class, Flow offers a monthly half-day meditation retreat.  (All levels)

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Core & Pilates

Pilates and Power Pilates

The goal of Pilates is overall body fitness, elongated supple muscles, and balance between body and mind. The emphasis is well rounded complete fitness - building strength and increasing flexibility. Flow's Pilates mat classes focus on integrating the entire body using your own body weight, gravity and props promoting ease and efficiency of movement through focused and controlled exercises developed by Joseph Pilates. Our Power Pilates offering adapts the traditional moves incorporating additional core strengtheners and body conditioning. Both will leave you with improved posture, increased lung capacity, and strong, sculpted muscles. (All levels)

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Fitness

Flow Fit

A well rounded workout, this class incorporates the use of strength training, pilates, cardio, and yoga with the help of fitness balls, blocks, straps, and weights. 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. (All levels)

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Dance

Afro-Brazilian/Afro-Cuban Dance

Afro-Brazilian/Afro-Cuban dance combines the rich history of dance and culture of the Yoruba religion as transplanted in Brazil and Cuba along with the unique rhythms of Rumba, Samba and Samba/Reggae as well as traces the similar roots of Black American dance and  culture.  Each class begins with a warm up session of modern, flexibility movements and stretching exercises. Following the warm up students will be introduced to a variety of traditional and contemporary dance steps.  Class is designed for a great workout with lots of fun and education. (All levels)

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