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Class Descriptions

Each class is taught with mindfulness toward every student. Our instructors are intuitive, knowledgeable, welcoming, and one of a kind. Modifications are encouraged and accessible, as well as various props (blocks, bolsters, blankets) to better enhance your practice. 

Ebb + Flow

This nurturing style creates a rhythm of ebb and flow currents that help promote flexibility, balance, and joint mobility while honoring deep rest. Experience grounding yet peaceful sensations as we flow gently with ease, bringing greater awareness to our senses to help us stay present.

 

Expect to move slowly and mindfully through sequences with deep stretches, often linking breath to movement. This style will help enhance rage of motion, peace of mind, and will restore the muscles.

 

During this class, you will implement breath-work, settle into hip openers, and surrender to release. This is the perfect class to help you feel more relaxed, rejuvenated, and refreshed, all while creating healthy joint mobility. This class is appropriate for all levels and the most gentle classes we offer for most.

 

 

What are the benefits of mobility?

  • helps to reduce muscle tightness

  • helps to improvs joints as we age

  • helps to decrease pain in certain poses when we have our hands on the ground often in class

  • helps to improve posture and flexibility

  • helps overall aches and pains

  • helps to improve circulation

  • helps to reduce risk of injury during physical movement 

  • helps facilitate daily tasks such as driving, working on a computer, grabbing items above our heads, walking up/down steps, picking up heavy items, getting off the ground

Earth Flow

​A grounded and mindful flow of yin and yang that is appropriate for all levels. This class includes a strong focus on meditation and breath-work which will help enhance a deeper connection within. Expect to build heat through holding poses and release tension through deep stretches. Class always begins with 10 minutes of insightful meditation  where you will be gently guided into nourishing stretches to help awaken the body. Continue warming up with traditional Sun Salutations (Surya Namaskar A) and flow through a series of standing poses that will help enhance blood flow, flexibility, an strength. Sun Salutations also help to energize the body, alleviate depressive tendencies, and quiet the mind. Your instructor will always make your safety a priority and will encourage you to modify as needed. This class is a great balance to our Fire Flows.

Flow+Restore

We are bringing back a past-time favorite with this class! Students can expect to release tension through core work, vinyasa sequences, and standing postures followed by a rejuvenating cool-down of restorative poses and somatic stretches to calm the nervous system.

 

After building heat through energizing movements, the passive aspect of class will bring you into a meditative state of mind where you can expect longer holds, deeper stretches, stillness, and relaxation. This class will help align the body and mind, enhance strength and flexibility, and improve joint mobility. 

 

Class will be heated!

 

This is an open-level flow and appropriate for all beginners-advanced practitioners.

Flow+Grow

This is a “feel-good” vinyasa flow class that invites you to move with your breath, explore your practice mindfully, and leave feeling refreshed and uplifted.  The combination of breath work, creative sequencing, and mindful movement in this class helps students build strength, improve mobility, and enhance balance. Expect to cultivate greater body awareness with an energizing flow that aids in releasing tension, quieting the mind, and elevating the spirit.  All levels are welcome. Modifications are offered to help each student make the practice their own. Come ready to move your body, breathe deeply, and then melt into a juicy savasana to close your practice in restful meditation.

Sun Flow

A meditative and healing vinyasa flow that will help you trust your inner light with a strong focus on Sun Salutations, breath-work, classical yoga, and chakra balancing. Through breath-synchronized movement, poses are linked with inhales and exhales, followed by a long cool-down of restorative poses and yin to take you deeper into meditation. This class rejuvenates the body, relaxes the mind, and heals the soul.

Healing Power Flow

This is a slower-paced yet vigorous power yoga class focused on somatic healing. Through breath-synchronized movement, students are invited to move with intention and awareness in each flowing sequence.

 

Students will be mindfully guided to pay attention to every muscle, every movement, and every breath in each pose. This intentional awareness helps to stabilize the nervous system throughout the dynamic, powerful movement of a vinyasa practice.

 

This class blends strength with stillness, creating space for students to reconnect with their bodies. The deeply meditative aspect of this unique power yoga class allows space for emotional release and mental rejuvenation. By combining the cardiovascular aspect of power yoga with the somatic healing of mindful movement, students can expect to leave class feeling deeply restored both mentally and physically.

Ashtanga

Join us as we are guided through a modified primary series with the traditional Sanskrit count and chanting. This is a challenging vinyasa practice where each pose is held for five breaths. No prior Ashtanga experience necessary.

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Learn safe, effective ways to approach backbends, shoulder-stand and headstand, or students will have the option to choose restorative poses instead if they do not wish to invert.

Yin Yoga + Thai Massage + Reiki

Join us for a cozy practice as you mindfully sink into passive poses while drifting away from the thinking mind. As students settle in, Heather and Sam will perform gentle Thai massage, reiki, and light touches with soothing sounds to bring you deeper into the body.

 

Yin poses target the connective tissues (fascia) to help increase circulation in the joints, improve flexibility, and enhance the parasympathetic nervous system.

 

Thai massage is a technique that helps balance your body systems and energy flow Using acupressure and stretching to aid in relaxation and pain relief.

 

Reiki is an ancient Japanese healing technique that channels life-force energy into the receiver through gentle touch of the guide. This energy activates the natural healing response of the body and promotes physical and emotional well-being.

Happy Hour

This is an open-level vinyasa flow class designed to lift your spirits, calm your mind, and engage your sense of inner joy.

 

During late winter, it is natural to feel sluggish and melancholy. When we’ve endured several weeks of cold weather and a lack of sunlight, we need to get creative about activating our happy chemicals such as dopamine and serotonin. There are yoga poses and sequences which can help us tap into these energetic, more uplifting responses in our brain. When we practice energizing postures such as heart-openers paired with the movement meditation of repetitive sun salutations, our “happy chemicals” can be released, creating a more pleasurable state of mind. In this class, we will tap into our bliss through flowing sequences, backbends, mindful meditation, and restorative heart-openers.

Yin Yoga

Yin Yoga is a gentle unwinding class that holds passive poses anywhere from 2-7 minutes at a time. This slow-moving introspective practice helps us deeply connect with our bodies while releasing pain, improving flexibility and joint mobility, reducing stress and increasing circulation. Using minimal muscles, this allows the connective tissues of the body (tendons, ligaments and fascia) to expand in a length that is beneficial and therapeutic. This 60 minute quiet practice gives us time to cultivate stillness and sit with ourselves through all of our mind chatter while practicing to be observant rather than reactive.

Yoga + Pilates

This fusion class blends Pilates and yoga which creates a powerful practice that incorporates mobility, deep core strength and intentional mind/ body connection. Students will be guided to stretch and strengthen, while also deepening their connection to present moment awareness.  Expect a balanced practice that focuses on flexibility, mindfulness, breathing techniques, strength training and alignment. This is an open-level class. Whether you are a beginner or an experienced practitioner, combining Pilates and yoga can elevate your mental and physical wellbeing.  By practicing both Pilates and yoga together,  students can tap into the strengths of each discipline. Yoga’s stretching and breathwork help to increase  flexibility and mental clarity. Pilates’ focus on core strength and stability enhances yoga practice by providing the strong foundation needed for balance and more advanced poses. Stretch and strengthen, while deepening your connection to your body and mind by focusing on your breath and learning new ways to move.

Flow + Yin

This class is truly the perfect balance and it is appropriate for all levels. For the first 30 minutes, expect to flow through energetic vinyasa sequences to awaken the body, quiet the mind, and uplift the soul. After warming up with traditional sun salutations, students will be guided through a series of standing poses into vinyasas to cultivate mental focus and strengthen the body.

After the dynamic vinyasa flow, students will enjoy a full 30 minutes of deeply grounding yin yoga poses on the ground. Expect deep stretches held for 2-7 minutes aimed to reduce stress, improve joint mobility, help chronic pain, and enhance mental calmness. This portion of class helps regulate the nervous system and targets deep connective tissue in the body which can have a viscerally healing effect on the body and mind.

MOVEMENT

This class is designed with functional movement (everyday motions), healthy joints, and physical enhancement in mind for overall longevity and performance. Students can expect to exercise the body through primal and fundamental movement patterns that are instinctual, such as crawling, squatting, lunging, pushing/pulling, hinging, and rotating.

 

We will begin class with a proper warm-up to awaken muscles, increase blood flow and joint circulation, and deepen breath awareness. Class will progress with a series of movements inspired by yoga, martial arts, and animal-like sequences where students can examine their body’s range of motion. This class is curated to give us a better understanding on how our bodies move for everyday life while gaining strength, flexibility, balance, coordination, and muscle recovery.

 

Throughout this 50 min class, we will target the entire body through functional movement, mobility drills, primal fundamental flows, core work, and a focus on stability to strengthen joints. We encourage students to always ease their way in and out of sequences with a curious mindset. Having an attachment to what movement “should” look like can deter us from moving intuitively through feeling and sensation. Movement helps us to feel secure and confident in the body, and sometimes that means we must let go of barriers and flow from instinct.

 

With a playful energy, this class is energizing but not a vinyasa flow like traditional yoga classes, and is appropriate for all levels, including students recovering from injury. Physical limitations may hinder students from some movements but modifications are always accessible.

 

Mobility exercises help:

•reduce muscle tightness

•improve joints as we age

•decrease pain in certain poses when we have our hands on the ground often in class

•improve posture and flexibility

•reduce overall aches and pains

•improve circulation

•reduce risk of injury during physical movement

•facilitate daily tasks such as driving, working on a computer, grabbing items above our heads, walking up/down steps, picking up heavy items, getting off the ground

Yoga + Weights

Incorporating the use of weights into your yoga practice can be a game-changer for your physical and mental health! Resistance training supports long term health by building muscle strength, improving both joint stability and mobility, boosting metabolism, providing cardiovascular support, and better blood sugar control. The use of weights can also help us stabilize past injuries, teaching us how to strengthen the body rather than exacerbate existing wounds.

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Weight training is also excellent for our mental health. It can enhance mood, boost our confidence and self esteem, and help ease symptoms of depression and anxiety. Studies show that doing just 30 to 60 minutes of strength training a week is linked to a lower risk of premature death from heart disease, cancer, and other causes.

 

Participants do not have to bring their own weights to class, but you can if you'd like! Weights are provided (ranging from 3-5lb, plus 8lb balls). No prior experience with weight-training is required. This class will be slow-paced, powerful and healing.

 

Expect to warm up without weights first. Students will be guided through traditional sun salutations to warm up and heat the body. Then, weights will be incorporated into the practice. The cool-down portion of class will include deep stretches and restorative poses without weights to assure a balance in your practice.

 

 

 

**NOTE**

  • IN MANDY'S CLASS (Sunday): The use of weights will be incorporated into traditional yoga postures from the Ashtanga yoga standing series in addition to other mobility formats.

  • IN JENNA'S CLASS (Thursday): The use of weights will be incorporated through functional and primal movements, and inspired by jiujitsu, mobility training, and traditional yogic sequencing.

Slow Flow + Restorative

Sundays are for slowing down and restorative self-care. This Sunday evening time slot offers a grounding, restful practice to set the tone for the week ahead. Students can expect rejuvenation and a much slower pace with this offering.

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Two Sundays a month will offer a slow flow practice. This is a gentle, beginner-friendly, somatic yoga class ideal for any level of practitioner. Expect to slow down and find ease in each posture and flowing sequence.

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One Sunday a month will feature traditional restorative yoga. Restorative yoga is a passive, meditative style of yoga that focuses on stillness and deep rest. Multiple props are used for full support in each pose. This practice targets the parasympathetic nervous system (the “rest and digest” mode) and is ideal for easing stress and aiding with chronic pain. Expect to hold resting poses for 5-20 minutes for healing benefits.

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