Vinyasa-Foundational Flow
Beginner-Friendly | Build Strength & Skill
Vinyasa Foundational Flow is more than just a beginner class—it’s the class that gives you everything you need to build a solid, lasting yoga practice. Whether you’re stepping on the mat for the first time or looking to deepen what you already know, this class offers a clear, effective path to real progress.
You’ll learn step-by-step, focusing on what truly matters in each posture—building strength, balance, endurance, and body awareness along the way. The repetition you’ll experience isn’t there to make class easier—it’s what helps you actually improve, faster and more effectively. Over time, you’ll notice yourself moving with more skill, feeling stronger, and approaching practice with greater ease.
This class is simple, but not easy. The challenge is intentional—and it’s the kind that makes you better. By prioritizing what’s most essential in each movement, you’ll develop the depth and understanding you need to step into class types—or continue practicing this class as a powerful, lifelong practice.
And while it’s designed for beginners, this class isn’t only for beginners.
If you’re new, this is exactly where to start. If you’re returning or experienced, you’ll find that slowing down reveals new layers of challenge and growth.
If you’ve ever felt unsure about where to begin, or worried you wouldn’t be strong, flexible, or coordinated enough—this class is made for you.
You’ll get stronger, feel better, and find yourself at home on your mat.
Vinyasa Foundational Flow is where lasting strength, skill, and self-trust are built
Vinyasa Flow
Form, Flow & Freedom
Our signature Vinyasa Flow is dynamic, intelligent, and soulful—offering a balance of form, rhythm, and breath that keeps you both challenged and inspired. Designed for practitioners who are already familiar with the basics, this class helps you deepen your practice and explore yoga as both art and discipline.
At the heart of this class is the understanding that your body and mind need both predictability and surprise. Too much of the same, and you plateau. Too much variety, and you never develop depth. That's why every Vinyasa Flow sequence is crafted with just the right balance—reinforcing fundamentals while offering new challenges every time you step on your mat.
You’ll experience:
- Thoughtful sequencing — every posture is chosen deliberately, serving as a building block for lasting progress.
- Purposeful transitions — how you move between postures is as important as the postures themselves. We’ll show you how to enter, exit, and connect movements with skill.
- Creative variations — each class is shaped by who is in the room. You’ll work intelligently with pacing, breath, and focuses designed to meet you where you are—and help you grow.
These classes unfold in real-time, guided by your teacher’s deep knowledge and ability to respond to what’s needed in the moment, always grounded in the same proven principles we wrote about in the leading article on vinyasa yoga.
Expect a practice that is:
- Challenging, but never overwhelming — you’ll work, but always have options.
- Grounded and creative — structured enough to build you up, creative enough to keep you inspired.
- Transformative — it’s not just about postures, it’s about discovering who you are.
If you are comfortable with Surya Namaskar A & B (Sun Salutations) and are looking to expand your understanding of vinyasa—learning how to build, sustain, and deepen your practice—this class will take you there. You’ll gain strength and insight that will serve you in all areas of your life.
If you’re new to yoga, or you’re still learning the fundamentals, we recommend starting with our Vinyasa Foundational Flow. It’s the best way to build the base you’ll need to fully enjoy and benefit from this class.
Candlelight Yin
Soften, Settle & Restore
There's something warm and calming about candlelight. It's organic and primitive and helps soothe your soul while allowing for a different kind of focus to come forth.
Candlelight Yin offers you something rare—a chance to slow down and just be. Surrounded by the gentle glow of candlelight, you’ll be invited to step out of the rush of daily life and into a space of calm and quiet.
In this practice, postures are held for several minutes, giving your body time to release tension deep within the connective tissues—your fascia, ligaments, and joints. But the real work goes beyond the physical. Yin helps you meet yourself as you are, without needing to push, achieve, or change anything.
You’ll practice:
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Stillness — of the body, the breath, and the mind.
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Patience — learning to stay with subtle sensations without distraction.
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Presence — developing the ability to notice what is, without judgment.
This slow, intentional work does more than increase mobility. It rewires how you relate to stress, discomfort, and uncertainty. You’ll train your nervous system to settle, giving you tools to meet life’s challenges with more ease and less reactivity.
Candlelight Yin is also the perfect complement to our Vinyasa Flow and Foundational Flow classes. Where vinyasa builds strength, stamina, and energetic movement, yin brings softness, introspection, and restoration. Together, they form a balanced practice — one that supports both body and mind.
This class is for:
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Anyone who feels stretched thin, emotionally or physically.
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Yogis who want to deepen their connection to themselves.
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Vinyasa students looking for recovery and balance.
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Beginners and long-time practitioners alike.
Whether you come to unwind after a busy day, balance your vinyasa practice, or simply find stillness in a fast-moving world—you’ll leave feeling softer, calmer, and more at home in your body and life.
Yoga Sculpt & Tone
Yoga & Strength
In Yoga Sculpt & Tone, we’re not just busting out reps—we’re practicing strength with purpose. This is a full-body workout, carefully designed from the ground up to help you build strength, endurance, and control—without losing what makes yoga, yoga.
What sets this class apart is the way we integrate strength and awareness. The added resistance isn’t just to make things harder—it helps you actually feel where the work is happening. This deepens your mind-body connection and brings focus to the muscles that matter.
We’ve thought through every detail:
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A conscious warm-up and cool-down to prepare and reset your body.
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Supportive breathing woven throughout to make the practice more effective (and enjoyable).
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Pacing that’s accessible, challenging, and sustainable.
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And yes, we always add our characteristic One Flow charisma—because getting stronger should feel good, too.
It’s yoga first and foremost—not just what you’re doing, but how you’re doing it. Every movement is guided, intentional, and rooted in the skills you’ve built from your vinyasa yoga practice. If you’ve been practicing with us, this class will feel familiar—but fresh.
In Yoga Sculpt & Tone you will:
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Build Functional Strength — The kind that shows up both on and off the mat.
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Feel Stronger and More Capable — With balance, mobility, and control.
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Complement Your Yoga Practice — Everything you build here supports your Vinyasa and Foundational Flow.
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Train Without the Grind — You’ll work hard, but you’ll also leave feeling refreshed—not wrecked.
It’s strength training that makes you feel good, inside and out.
Why Vinyasa?
Vinyasa, is commonly referred to as the yoga where we "link movement with breath". (From the sanskrit "nyasa" meaning "to place" and "vi" meaning "in a special way".) On a deeper level, there is a philosophy behind vinyasa.
Moving from pose to pose underscores the temporary nature of everything. This is the only time ever you will have this moment. It is the only time you will get to live this life--it's not a dress rehearsal.
Instead of trying to hold on or get "attached" to it, enjoy it fully--like a sunset--and then let it go. The fact life is short makes it that much sweeter and precious and is a reminder to focus on what's most important to you.
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About the term "Levels"
Yoga is cyclical, not linear. This means you don’t progress from one level to another, but instead keep coming back to the same place with new understanding.
We use the term “Level” to indicate a few things:
- What each class is like in relation to the other classes on our schedule.
- How much strength, flexibility, balance and endurance is necessary.
- How familiar with the postures you need to be.
- How much skill and awareness is required.
Levels vary from one studio to another. We put a lot of time and effort to clarify what our levels are. Choose a level that is appropriate and reasonable for you, instead of just choosing the best time that works—you’ll enjoy the practice more.
Everyone in a class works hard—that work looks different for everyone.
Two people doing Tadasana, mountain pose, are experiencing it entirely different. This is why people of various abilities and experiences can practice together—because everyone does their own work.