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Flow with us

All classes are considered *Flow Classes* 
With the exception of Reformer Pilates

Classes: Welcome
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Pilates is an innovative and safe system of mind-body exercise using a floor mat or a variety of equipment. It evolved from the principles of Joseph Pilates and can dramatically transform the way your body looks, feels and performs. Pilates builds strength without excess bulk, and tones the body. It is a safe, sensible exercise system that will help you look and feel your very best. It teaches body awareness, good posture and easy, graceful movement. Pilates also improves flexibility, agility and economy of motion. It can even help alleviate back pain. Pilates is for every BODY, shape, size and age.

Classes: About

Power Pilates

This high-intensity full body workout is non-stop Mat Pilates from start to finish. This class is 45 minutes and will have you sweating! We work on arm strength, core stability, toning the lower body, balance and so much more! Leave class feeling longer, stronger and taller.

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Barre Fusion

Barre Fusion is an invigorating fitness class combining the best elements of Pilates and barre workouts, offering a unique and dynamic experience for all fitness enthusiasts. A full body workout which focuses on improving strength, flexibility, posture, and overall body awareness. Designed for all fitness levels, you will use a variety of props to sculpt and strengthen your body, improve flexibility, boost endurance, and unleash your inner grace and power.

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Classes: Pro Gallery


Reformer Pilates is done using the Pilates reformer machine and is generally more intense and more dynamic than mat based Pilates as it adds resistance to the Pilates exercises via the use of the springs which form part of the machine.

The Pilates reformer is a traditional piece of Pilates equipment which looks like a bed with springs, a sliding carriage, ropes and pulleys. The origins of the Pilates reformer date back to the original Pilates studio in New York in the 1920’s and was designed by Joseph Pilates himself. Reformer Pilates can be used as a sport specific cross training tool. Reformer Pilates works on core stabilization which is vital to any athlete as well as muscle endurance, lactate tolerance, peripheral joint stability, muscle strength, balance, co-ordination and much more.

Reformer Offerings: 

Beginner Pilates- Monday 5:30pm

Pilates Flow (All Levels)- Friday 10:30am & Tuesday at 6pm

Pilates Sculpt (Int/Adv)- Wednesday, Thursday & Saturday at 10:30am

Cardio Pilates (Intermediate)- Monday 10:30am, Wednesday 5:30pm

Classes: About


Senior Movement Offering

This class is a great introduction to healthy movement and is perfect for our aging bodies. We will work on posture, core strength, flexibility, trunk mobility, balance and more in a safe/controlled environment. We incorporate Pilates, Yoga, Dance & Mobility techniques to leave students feeling longer, taller and energized. This class is medicine for the body!

This class is open to all, and is offered at a discounted rate for Senior & Parkinson's focus.

It is important to note that our facility is on the second floor of the building and stairs are required to get to the studio.

Classes: About Me


Primal + Intuitive + Grounding

Animal Flow is intuitive movement that combines ancient and primal patterns with an up to date and highly intelligent understanding of how and why the human animal moves. Animal Flow is a ground-based movement program. It combines elements from different bodyweight disciplines such as breakdancing, parkour, and hand balancing with animal locomotion pattern. The movements can be performed alone, or combined into "flows" where you are linking together different elements into a continuous chain of energy and movement. It can be practiced by individuals of all skill levels, with movements ranging from entry level all the way to very advanced.

Animal Flow includes a range of movements and combinations that are grouped into categories we call the “Six Components.” Each Component is designed to elicit specific results. The Six Components can be mixed and matched in many ways, allowing you to incorporate one, some, or all of them in your workouts. These include:

Wrist Mobilizations, Activations, Form Specific Stretches, Traveling Forms, Switches & Transitions, and Flows.

Classes: About Me


The Latin Dance Workout

Perfect for everybody and every body! Each Zumba class is designed to bring people together to sweat it on.
We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you'll see why Zumba® Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check.
A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.

Classes: About Me


Dance for Parkinson's

Moving & Shaking utilizes the philosophies of dance to tackle the symptoms of Parkinson's Disease. By moving the body consciously, fighters build confidence, rhythm, creativity, self-expression, extension, and flexibility. Incorporating dance styles from various genres and eras, Moving & Shaking involves multiple senses, social interaction, cognitive tasks, sensory integration, and stability. Participants work on footwork, side-to-side movements, hip opening and big arm gestures.

This Parkinson's-specific group class enhances emotional, cognitive, and social well-being for an overall improved quality of life. Additionally, Moving & Shaking provides critical mind-body intervention in the treatment of Parkinson's Disease symptoms. While traditional dance classes are an excellent source of exercise, this form of dance therapy is tailored to the needs of those living with Parkinson’s Disease. Moving & Shaking requires no more than an openness to moving your body in new and liberating ways.

This class is offered at a discounted rate and is great for the Parkinson's community.

It is important to note that our facility is on the second floor of the building and stairs are required to get to the studio.

Classes: About

Musicality & Dance Fundamentals

Musicality and Dance Fundamentals takes a deeper look into the relationship between movement and music. We start by developing and strengthening your understanding of music and how it is used in traditional and improvised dance. Traditional influences include Blues, Latin, Ballroom, Swing, and others. 

As you learn more about music and connecting your movements to the sounds you'll build confidence, rhythm,  flexibility, and unique ways to express yourself. Musicality and Dance Fundamentals improves the movement experience for dancers at any point of their journey. From beginners learning the fundamentals for the first time, to experienced dancers wanting to add to their expression and understanding. Everyone is welcome including (but not limited to) those with disabilities, as this class will be tailored to meet dancers where they are. This includes offering virtual meetings. 

Topics covered include: identifying musical rhythms/phrasing, anticipating changes in rhythm, traditional and adapted style-specific movements, honoring the cultural backgrounds of relevant styles, identifying genres that suit specific dances, discovering music that makes you want to move, body isolations, hold formations, and combining all of the elements together to fully connect your body to the music. 

Musicality and Dance Fundamentals offers a long list of emotional, physical, and musical benefits. The only requirement for this class is the willingness to learn about music and how you can harness the energy moving through you. 

Offered "Virtually" Friday evenings with MaeMei.

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Mind + Body + Spirit

The time tested Ancient Indian science for Body, Mind & Soul took birth in the Himalayas several thousand years ago and has been passed from a lineage of sages orally and in various written texts such as Veda, Upanishads, Patanjali Yog Sutra, Gherand Samhita, Hath Yog Pradeepika etc. Yoga not only brings us back to the rhythm of nature: Triguna and Pancha Mahabhuta (the 5 elements) leads to elevate our soul and help us evolve to higher state of physical & mental level.

Classes: About

Soul Flow

Yoga in Sanskrit means union, and the practice seeks to establish greater connection and harmony between yourself and the Universal source from which we all originate. This class aims to help each student form a deeper unity with their soul, using the body and breath as guides. 

The foundation of this class is based in vinyasa yoga, which is a breath initiated movement practice. The flow of the class will vary, depending on the energies present in the room, and each student is encouraged to tune into the wisdom and teachings present within. You will develop an awareness and greater understanding of your own body through dynamic sequences that are adaptable and approachable for all levels of practitioners. You can expect to be guided through the rise and fall of intensity in movement with a mindfulness of what your limits and capabilities are. We will ground into ourselves at the beginning of each class, move through asana practice, and end with pranayama (breathwork) and an extended meditative savasana. 

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Fire + Ice Flow

Fire and Ice is a marriage of the strong, yang Vinyasa Yoga with the receptive Yin Yoga. Active, yet grounding sun salutations and standing flows are offered in the first half of class to enliven the body and chase away any fatigue. Then we will transition with breath work into a cool down with some juicy yin postures holding each for three to six minutes tapping into the inner self. In this class you will find balance both in body and mind. Get ready to move, flow, pause, and breathe.

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Yin Yang Fusion (Heated)

Yin Yang Fusion is a beautiful blend of strength and stillness. This heated practice will focus on Vinyasa inspired movements which incorporates strength, flexibility, and balance (Yang energies) for the first half of the class. We then transition into Yin postures (slowing down, and finding stillness) to target deeper connective tissues and give your body the opportunity to fully receive the emotional, mental, physical, and spiritual benefits of the poses. Yin poses are held anywhere between 3-5 minutes during the last half of our class. This practice encourages and nurtures svadhyaya (self-study) to turn inward and remain present and authentic throughout the practice by incorporating breath to movement. Come find balance and center through this strengthening yet nurturing practice!

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Moving Meditation

Let the breath be your guide and tune into the peace of your inner world through mindful movent. This class draws inspiration from various branches of Yoga, Tai Chi/ Qi Gong, and mobility training to maintain the health of your muscles and joints while revitalizing your life force energy. These techniques will help us develop awareness of how movement and breath can allow us to connect with and move our energy. We will move at a slow pace with lots of repetitive motions designed to help you drop into your body and the stillness within. The last 20 minutes of class will be devoted to stillness and meditation.
Connecting to the energy that sustains life is a primary focus of many ancient movement practices. In yoga science, it is referred to as prana and known as chi/ qi in eastern Asian philosophy. This class is designed to help us connect to this potent energy that sustains and surrounds us in every moment. Yoga science says the purpose of asana (movement) practice is twofold: one to move prana to all different parts of the body, and two to prepare the mind and body for dhyana, meditation. Qi practices assist us in developing an awareness of our energy and how to manipulate it. Together, these tools can guide us into union of our energy with Universal Source and access the peace available to us in each moment.

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Yin Yoga

Come find a deep re-set in this slow and still class which will give your nervous system a much needed re-set! Yin targets deeper connective tissues and helps to alleviate stress and restore your energy. Each pose will be held anywhere between 3-5 minutes so the fascia networks of your body can slowly deepen. This class will incorporate the use of props such as a blanket, blocks, bolster, and strap! You can expect to feel calm, connected, and relaxed leaving this class!

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Intuitive Flow *Virtual Offering*

Co-create your class in Intuitive Flow! At the start of  this class, space will be held for each student to observe their bodies and acknowledge any physical and energetic shifts, imbalances, or desires to be mindful of and (hopefully) work through during practice. Beyond simply making requests, we will allow ourselves to be guided by our individual or collective intuition and give space to any detours we take along the way whether that means exploring more rest or challenge.  
Accessible to all human bodies of all abilities.

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"Rise Up!"

Rise up in the waking hours and start your day in an energetic way! Gnosis grew up practicing and teaching Kundalini Yoga and this class is a fusion of powerful movements and rhythmic beats to brighten your spirit and hold space for your soul. Learn how to take control of your energy, bring peace into your day, release discomfort and rage, and feel comfortable in your skin in this class. Expect the become enlightened and ready for the day in and fun way for all levels to join. You may feel most comfortable in loose, cotton clothing but wear what makes you feel joyful and at ease. 


Move through your day in an awakened way! Gnosis grew up practicing and teaching Kundalini Yoga and this class is a fusion of powerful movements and rhythmic beats to brighten your spirit and hold space for your soul, with a little added heat. In this class, just as in RISE UP! Kundalini Dance, you will learn how to take control of your energy, bring peace into your day, release discomfort and rage, and feel comfortable in your skin- the difference is that in this class we will dance together in an 85-degree heated space. Expect to learn to shake off your woes, and connect to your peace within by learning isolated breath and movement that helps you to feel free! You may feel most comfortable in loose, cotton clothing but wear what makes you feel joyful and at ease.

Classes: About


The Art to Full Body Control

Calisthenics is a multitude of free body exercises performed with various degrees of rhythm and intensity, displaying control in all of the movements. Specialized movements will be the primary focus, movements such as push-ups of different variations, sit-ups of different variations, and inversions. Calisthenics has been known to promote relative strength, endurance, flexibility, coordination, and cardio health. This type of exercise has been around since the 19th century, close to the time Gymnastics had been popularized in the modern century but it has been used for centuries in many different regimes. From the Spartans to the Yogis, to the Monks and the Militaries. This type of fitness training and its many elements can be found in many movements universally.
Whether you have zero experience in Calisthenics or are very experienced, preparation of the basic necessary mobility in the shoulders and wrist as well as the strength in that mobility, are a key to your journey in Calisthenics and a key to your growth in it. That is a primary focus as it will help you develop a strong foundation for more advanced movements and exercises in Calisthenics.

Classes: About Me

Beginner Calisthenics

The Beginner Class will have a strong emphasis on obtaining the mobility and strength in that mobility as well as developing perfect form for later specialized movements such as the push-up and all of its alterations. Scapular Protraction, Wrist Flexion and support, a focus on anterior pelvic tilts and hollow hold variations, knee push-up progressions, various forms of sit-ups progressions to help us move toward skills such as L-sit holds, Leg Lifts, V-ups, etc., and many other foundational habits to ensure growth.

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Intermediate Calisthenics

The Intermediate Class will be for those who already have a basic understanding of their body when performing Calisthenic exercises. In this class we focus on increasing our endurance, relative strength and perfecting our forms when it comes to various types of specialized movements. More advanced push-up variations meant to target and isolate certain muscle groups, more advanced sit-up variations for advanced skills like the L-sit, an introduction to inversions utilizing our upper body strength as well as an introduction to understanding the shape of a perfect HandStand and exercises catered towards it.

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The HandStand Workshop will cater to those who are brand new to HandStands or to those who have extensive experience with HandStands. Here, the focus is understanding our “Perfect Line” when performing a HandStand, exercise and skill trainings to help develop a perfect HandStand, specialized movements and drills meant to help achieve a strong HandStand such as specialized push-ups, static holds, wall-to-floor exercises and static holds, how to properly fall, and stretching that’s meant to open up the body where you need to in order to practice HandStands all the time. There will also be an introduction to HandStand Skills such as learning and developing the bent-arm press to HandStand, HandStand push-ups, and L-sit hold to bent-arm press HandStand. 

Classes: About
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Welcome In Your Royal Wholeness!

Take a second to think about how much you move your body. 

Think for a moment about how much your muscles are used throughout your day and your week, and think about how often you use that brain of yours. The most used and overlooked body parts that need regular relief are your head, hands, and feet. 

Treat yourself royally by putting your own healing energy into the parts of you that lift you up. 

Get yourself in the groove for your Ritual Recovery practice and learn myofascial release techniques can that help:

-Reduce pain and swelling in the body

-Relieve sinus pressure

-Prevent and help heal Arthritic Symptoms

-Provide relief of headaches

-Improve circulation and muscular function

-Help reduce fine lines and wrinkles

-Allow your body to age more gracefully

-Give gratitude to what you use (and that you may be taking for granted) on a regular basis

-Provide more boundless energy by keeping your sacred Qi flowing



$4/session when you purchase an 11-pack

Classes: About Me
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