Flow is the perfect mix of strength and ease. Learn how to cultivate awareness and strength as you create space and mobility in your body. Listen to uplifting, high energy music as you sweat and flow. Touch on almost all areas of the body leaving yourself energized, refreshed, and free from discomfort. Expect vinyasa, core work, creative movement and engaging beats.
RISE & SHINE
Better than coffee. This is the best way to start your day bar none. We flow and move through the darkness to wake up every part of your body. Vinyasa flows build strength and heat, stretches ease your morning pains and meditation sets your mind at ease for the rest of the day. Less talking, more doing. Nothing too hard, nothing too easy. Just riiiight.
SHORT ON TIME FLOW
Want the experience of a feel good flow but don’t have an indulgent 90 minutes to do so? This 40 minute flow will give you all the benefits of meditation, strength, vinyasa flows, limberness and community that you’ve been craving. Short held poses, creative sequencing and a deep juicy stretch at the end. You won’t miss out on anything.
Let your inner ballerina out. If classical dance, strength training and pilates had a baby, this is it. Barre uses isometric exercises, balancing props and light weights combined with high reps of small range-of-motion movements. This intense workout will challenge strength, stability, balance and endurance. Result? Strong, long and lean.
YIN-NING AT LIFE
Got more creaks than the tin man? Busier than Trumps publicist? You need some Yin in your life. Long held poses get you some serious length. Learning how to turn off that tension in your body and your mind is a necessary skill for all. Experience depth and fluidity like never before. Tame your inner stress-a-holic and let yourself just breathe through the work.
Ahh, the king of core! Focus on this powerhouse area of the body. Pilates tightens and tones those deep muscles you need to support your lower back and the rest of your body too. Slow controlled movements, dynamic stretches and breath work create a slow, strong and extremely effective burn.
Keep it simple and focus on the postures. Hatha slows down the pace a little from a vinyasa or power style class. This allows you to fully stay present and appreciate the shifts and changes happening in your body. Learn how to use your own body to build strength, relieve all the aches and pains and slow down the negativity in your head.
Need a head to toe tune up? Start your class off with some long held floor poses, working out those deep seated kinks. Once your machine is well oiled and ready to flow you’ll be guided through some vinyasa flows. A little therapy, a little sweat.
Think yoga can’t be your exercise of choice? Think again. Power yoga uses isometric holds, your own body weight and clever sequencing to build some serious heat and strength in the body. Modern upbeat music will keep you in the game while we stretch, strengthen and build your stamina. Core work, crazy yoga poses, inversions and arm balances may be on the roster. Sweaty? Yes. Fun? You betcha.
So you’ve turned yourself into two people, now what??? Better not move that body right? Wrong. Feeling slugglish, tired, irritated, bloated, grumpy, restless, stiff??? Yoga will cure all that ails you. Its the magic button, trust us. Not only will this practice help your body feel amazing, it will put your head in the game too. Learn how to connect with your breath, your body and that beautiful new life inside of you. Connect with other women in the community sharing your experience. New view, new body, new friends….there’s really nothing better.
POST NATAL WORKOUT
If you’re ready to get back into shape but not ready for more traditional workout programs, this workout class is just for you.
We will break down movements in a slow and controlled format. The focus will be on pelvic floor, outer hips, back, glutes, deep core, body weight arms, posture and breath. Whether your baby is 6 weeks old or 6 years old this class can help you confidently regain internal strength and stability and get you excited about working out again.
As with any new workout program – make sure you have the go-ahead to participate if you are recently post-birth. Only 30 minutes to accommodate busy moms!
GENTLE HATHA YOGA NIDRA
The Hatha & Yoga Nidra class will begin with gentle yoga postures that strengthen, stretch, tone and relax your entire body and will end with easy and practical meditation techniques to help you learn to cope better with stress and improve your physical and mental well-being. Every class is balanced to give you a full body stretch, while focusing on breathing mindfully and quieting the mind. The class will end with a full Yoga Nidra practice; a state of conscious yogic sleep. The class will be guided into incredible states of calmness, quietness and clarity through guided imagery, breath awareness and body scanning while lying in the comfortable state of Savasana. This class is suitable for all levels, all ages and even prenatal mums.
StrengthRx is a fusion of pilates, yoga inspired moves and strength training designed to help you with your yoga practice. Expect primal movements, body weight exercises and drills.
Scared of yoga? Super stiff and immobile? MobilityRx is for you. Simple stretches for your meat suit that will make you more mobile and a little myofascial (self massage) work using tennis balls to get your body in primo shape again.
This is your new friday night out. Morgan Bignell and Karla Treadway tag team this beast. 30 minutes of sweaty challenging HIIT, 30 minutes of stretchy feel good yoga. Hydrate with your crew after…….its called balance.
Its time to push the reset button. Restorative yoga will leave you refreshed and feeling like yourself again. Meditation, restorative poses, yin and the yoga wall may be on the menu. All activities in this class are geared towards making you feel at ease, rested and restored. All levels welcome.
GENTLE EVENING FLOW
Join us for the perfect end to a long monday. Mondays are hard, you’re back at work, slugging it out like the boss you are. You’re sore, tired and could use some self care. This class is great for all bodies, flex-y or not. We will flow through gentle yoga postures, use props to support you and dim the light so you feel safe and supported. All levels welcome.
H.I.I.T. IT HARD
Rise and Shine its workout time! Need to get into shape but you don’t have any time? We have a fun and accessible workout for you to fit your busy schedule. 45 minutes of strength and toning workouts bright and early before the day (or excuses) get in your way.
Boost your energy, have fun working out with like-minded people and crush your workout before you’re even awake enough to know what happened. You’ll thank us later, promise.
Be moved like never before. Heated Power yoga uses isometric holds, your own body weight and clever sequencing to build some serious heat and strength in the body. All done in a room perfectly warmed to 80 degrees. Modern upbeat music will keep you in the game while we stretch, strengthen and build your stamina. Core work, crazy yoga poses, inversions and arm balances may be on the roster. Sweaty? Yes. Fun? You betcha.
FEEL GOOD FLOW
Feel Good Flow is the perfect mix of strength and ease. We tone it down an little from our regular FLOW class. Learn how to cultivate awareness and strength as you create space and mobility in your body. Listen to uplifting, high energy music as you sweat and flow. Touch on almost all areas of the body leaving yourself energized, refreshed, and free from discomfort. Expect vinyasa, core work, creative movement and engaging beats.
Essentrics is a full body workout that will activate all of your muscles. It tones and changes the shape of your body through a dynamic combination of strengthening and stretching. The technique develops lean, strong and flexible muscles, while transforming your posture. Perfect for men and women of all fitness levels, this program rebalances the body, prevents and treats injuries, unlocks tight joints, and increases mobility. With a diverse music playlist accompanying the routine, this equipment-free workout leaves you feeling energized, youthful, pain-free and healthy.
The technique is original, but it has been influenced by several disciplines. It draws on the flowing movements of tai chi which create health and balance, the strengthening theories behind ballet which create long, lean, flexible muscles and the healing principles of physiotherapy which create a pain free body.
This one is just for the teens! Girls ages 13-18. We know its not easy being a teen. You’ve got a lot on your plate. Girlvana uses the tools of meditation, yoga and strong mentorship to create a special place just for you. Dynamic flows, raw open dialogue, creative work and fun uplifting music. This is your safe haven.
*Girlvana is available in studio as well as on location at various schools, clubs and organizations. If you’d like more information on how your youth group can benefit from these programs please contact us at [email protected]*
YOGA FOR PRIME OF LIFE
Join Susan Cone – Yoga instructor and OT for a class that’s suitable and safe for changing bodies in midlife and beyond.
Our bodies change in midlife. Men and women between the ages of 40 and 70 are more active and adventuresome than ever before. They represent the largest population growth segment for Yoga.
Mind, body and spirit are invited to work together in this class which includes meditation, vinyasa flow and restorative poses. Build strength, flexibility and balance through movement that is mindful of all abilities, age related challenges, and limitations from injury or disability.
Logan MacDonald has been training in Martial Arts for a Decade now. He’s competed in nearly a Dozen Jiu Jitsu Tournaments, and participated in 8 amateur Kickboxing/MMA fights. He looks forward to continuing his lifelong journey in Martial Arts he very much looks forward to playing a small part in your health and wellness journey!
Classes will be a blend of Kickboxing techniques (Punches, elbows, kicks & knees) followed by some traditional body weight exercises. The class would be 5 rounds, with 3 sets in each round.
Get in fighting shape with Logan!
Structural Alignment – A deep exploration of our physical structure and how structure takes a primary seat to musculature. Expect education, exploration, deep slow hatha holds and prop work. Pillows, books, blankets, belts and of course classical yoga props are helpful if you have. Grab what you can from around the house. This class breaks through patterns of poor posture and movement bringing your structure back into its optimal place leaving you lighter, more mobile and free from old aches and pains.