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Flow with us

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



Pilates Fundamentals - Reformer
Progressive Pilates - Reformer
Dynamic Pilates - Reformer
Jumpboard - Reformer
Power Pilates - Mat
Barre Fusion
Medicine in Motion

HandStand Workshop


Soul Flow
Moving Meditation
HandStand Workshop

Vinyasa Flow

Yin Yoga
Medicine in Motion
Soulful Sequences
Embodied Flow

Vinyasa Fire Flow


Kundalini Dance - Rise Up!
Boundless Ballet

Soulful Sequences


Immersive Improv

Kundalini Dance - Awaken!
Moving & Shaking

Ecstatic Dance

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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.


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.


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.


This class is a circuit style class with Pilates equipment & principles in mind. We will go through a series of exercises in a circuit format throughout the studio. Using the reformers, arcs, weights, & other props within the studio. Expect a challenging full-body workout well rounded and suited to the class. 



Reformer Pilates is done using the Pilates reformer machine and is generally more dynamic & supportive 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 Pilates is great for rehab purposes too as it allows the client to exercise in a horizontal plane of motion and not be vertically loaded and weight bearing through their legs. 

Weekly Reformer Offerings: 

Pilates Fundamentals- Monday at 4pm & Friday at 10:30am

Progressive Pilates- Tuesday at 5:15pm & Saturday 10:30am

Dynamic Pilates- Wednesday at 10:30am & Thursday 4pm

Jumpboard Pilates- Monday at 12pm


Pilates Fundamentals is a beginner class to introduce participants to the Pilates method and apparatus.


Progressive Pilates is an all levels class for those who are new to Pilates as well as those who are well practiced in Pilates. Each class depends on who arrives and will be ever evolving. We are always building in this class!

Dynamic Pilates is an intermediate/advanced Reformer Pilates class that is challenging and dynamic! It is geared towards those who feel confident in their Pilates practice and want to expand their abilities.

Jumpboard Pilates is practiced with the jumpboard attachment. The jumpboard allows us to eliminate gravity and use springs to determine the resistance of your jump. It helps take the impact off of the joints, and gives a challenging, effective cardio workout.


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.



Mindful Movement Offering

This gentle 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 Yin & Hatha Yoga, Pilates, Breathwork, Mobility techniques and more to leave students feeling longer, taller and energized. This class is medicine for the mind & body and varies in style with each instructor. 



Vinyasa Yoga

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. 


Restorative Flow

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!


Yoga & Qi Gong

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.


We will flow, we will pause and orient ourselves in space. We will work on strength in relationship to balance and flexibility and the nuances of what you can sense when you occupy both. This class will explore themes of yoga philosophy and the overlaying systems with the energetic body and the nervous system.

Yoga + Somatic Sensory Practice in the spirit of sensory awareness, regulation and embodiment in your nervous system.

This class will offer options for all levels and an experience that meets you in somatic preference. Choose your own adventure, your experience.


Heated Vinyasa Flow

Static holds followed by vinyasa flow. Mixing energy and movement to create inner stillness and peace. This practice is geared towards helping you build stability, strength, and flexibility. We will begin with a short meditation to help you feel grounded and then explore different variations of sun salutations along with various balance postures. This class is suited for all levels and will help you connect to your breath. Come feel connected and centered during this 55 minute class! 



"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.


A Guided Exploration of Movement

Soulful Sequences is an hour-long flow that will guide you through a gentle awakening of mind,
body and spirit. This uniquely curated hour will serve as a place for
your mind to rest, while your body moves to release stored/stagnant
emotion and energy. By incorporating elements of yoga, Nia, breathwork
and contemporary dance, this class will enliven your senses, unite you
with community, inspire mindfulness and shower your body with

We will rotate through a variety of improvisation exercises including partner improv, group improv and flow tool exploration. 

Soulful Sequences if for the curious minded mover of any level. 

Bring your bare feet, open hearts and comfiest athletic attire. Let's flow! 


Contemporary Movement

This hour long class seeks to teach the fundamentals of contemporary improv in an environment which promotes self-expression! The class is designed to accommodate everyone from experienced movers to complete beginners - any and all are welcome! Each week, we will get started with a warm-up, then move into some across the floor and partner exercises. Wear clothes that are comfortable to move in. Socks are optional, as going barefoot works too! 



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.



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. 



Latin Dance Party!

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.


A ballet class for all levels of dance experience

Barre and center floor work that focuses on balance and coordination. Gentle and creative instruction to make you feel like a ballerina. A class for anyone wanting to experience ballet for the first time or returning to ballet to repair their relationship to a beautiful art form after perfectionistic training. What you can expect: Soft and approachable instruction around technique and strong encouragement to feel beautiful as you dance.

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