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 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
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. Melt away your stress! Progress in your yoga practice doesn’t always occur by “doing”. An equally important aspect of 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 and heal the effects of stress, bringing conscious relaxation. In a candlelit room, with soothing music, Harmony Flow is the perfect way to unwind. Harmony Flow blends bliss producing restorative poses with some gentle moving meditations. Hands-on encouragement and assisting will help give you a deeper experience. This class is sure to leave you feeling relaxed, refreshed and renewed! 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.

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 excercises), 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 beginners with experience in basic yoga poses as taught in our Yoga Fundamentals class and for those new to vinyasa flow yoga. 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.

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 interweaved 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.

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 the only studio in the D.C. area offering certified Jivamukti instruction. To learn more about Jivamukti, please visit the DC Jivamukti Satsang. 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!

Flying Yoga
Flying 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. Inspired by Acro-Yoga.

Core Yoga
This creative class is focused on "yoga for abs" and designed to both strengthen and tone. Our core class focuses on the area between the upper thighs and lower ribcage, with particular focus on the abdominals and lower back. The core is "more than our physical center," says yogini Shiva Rea; it is "our inner fire," the seat of our physical, emotional, mental, and spiritual selves (not to mention the center of a great many yoga poses). The 5 cornerstones of this class will be Posture (Yoga emphasizes proper posture which requires using your belly to support you during both seated and standing positions), Breathing (You'll use a type of belly-breathing to engage the ab muscles), Pelvic stabilization (Many poses require that you use your abs and back to keep your pelvic area in one place), Stamina (With some types of yoga, you hold poses for quite a long time, which means that your abs (and stabilizer muscles) get a great isometric workout!), and Flexibility (The most notable side effect of yoga is, of course, more flexibility which can help prevent injuries and keep you feeling oh so good). Recommended for yogis and yoginis comfortable in our 1.5 classes or higher!

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! Expecting moms can also drop into any Harmony Flow class and find support and relaxation or our Bellydance class which is wonderful for yoga mamas! We also offer Pre-Natal Massage! This class is typically offered on a weekly basis - please always refer to webscheduler for specific dates.

Yoga Mama /Yoga Papa and Baby
Yoga Mama/Papa will leave you nourished and refreshed. Join our class of Yoga Mamas and their baby yogis (up to crawling) for an exceptional mid day class filled with movement, yoga, song and more. Feel inspired and gain a sense of community with other new moms as we move through a practice that moves your body, and allows you to deepen your connection with your baby and community. 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.

Bellydance
Bellydance at Flow is an infusion of popular/folk dance styles of the Middle East, N. Africa, India, Spain and the Roma with the feminist spirit of reclaiming the sacred dance of creativity and birth that is the inheritance of every woman. All classes focus on body acceptance, building self esteem, creating community, and dance as a vehicle for meditation, spirit strength and integrity. A perfect compliment to any yoga practice- belly dance is empowering, joyful and uplifting! All levels and ages welcome! 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
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.

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.