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OUR OFFERINGS

Flow with us in Fort Collins!

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

CLASS LIST

PILATES

Reformer I (Fundamentals)
Reformer II (All Levels)
Reformer III (Int/Adv)
Mat Pilates
Power Pilates

Barre Flow

YOGA

Medicine in Motion

Vinyasa Flow

Intro to Yoga

Kundalini Yoga

Beginner Vinyasa

Calisthenics

DANCE

Kundalini Dance - Rise Up!

Belly Dance

Zumba

Contemporary Flow

Nia

Ballet for All

Adult Jazz

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PILATES

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.

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.

BARRE FLOW

Barre classes engage muscles you wouldn't normally target—ones deep inside your body that squats, lunges and sit-ups don't reach. With high-reps and low-impact movements, barre challenges anyone looking to fine-tune their muscles—no ballet experience required.

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REFORMER PILATES

Reformer Pilates is done using the Reformer Apparatus 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. 

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

 

Reformer II 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!

Reformer III 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.

YOGA

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. Our yoga classes will incorporate sound healing & ayurvedic scents to build a full experience for all of the senses.

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MEDICINE IN MOTION

Slow Yoga Flow

This gentle yoga flow is great for all levels of experience! We will work on posture, core strength, flexibility, balance and more in a safe & controlled environment. We incorporate techniques from Yin & Hatha Yoga, Pilates, Breath work, Mobility techniques and more to leave students feeling longer, taller and energized. Yin targets deeper connective tissues and helps to alleviate stress and restore your energy. You can expect to feel calm, connected, and relaxed leaving this class! We will utilize different props: bolsters, blocks & straps for modifications and comfort. This class is medicine for the mind & body and varies in style with each instructor. Every class will end with a gentle sound bath & Ayurvedic scents to build an experience for all of the senses. Come find a deep re-set in this slow and still class which will give your nervous system a much needed re-set! 

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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! Every class will end with a gentle sound bath & Ayurvedic scents to build the experience for all of the senses.

INTRO TO YOGA

This is a fusion class for everybody! If you are new to yoga, come to learn about the different styles, and the different elements, of yoga practices. If you have experience practicing yoga, come to learn about styles and elements that are new to you: grow your practice of meditation, postures, and learn many more breathwork practices. We'll explore Vinyasa, Yin, Kundalini, Viniyoga, and more. All are welcome!

KUNDALINI YOGA

Kundalini yoga incorporates gentle movement, breathwork, meditation & mantra to increase vitality. Each practice will include movement in yoga poses with patterns of breathing and mantras (you are welcome to chant, hum, or listen), as well as meditation, rest, and community. Kundalini Yoga is accessible and easily personalized, as well as remarkably impactful - please come explore the potential shifts in your energy, focus, health, self knowledge, and community!

BEGINNER VINYASA

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! 

BUTI YOGA

Buti Yoga encourages the idea of sweating with intention and discovering your self-worth. It is a soulful blend of power yoga, cardio-intensive tribal movement, conditioning, and deep abdominal strengthen movements . This workout tones and sculpts the entire body while facilitating complete inner transformation. The beat-blended movements force you out of your head and into your body. 

Expect to have the time of your life and leave feeling way better than when you came in, mentally and physically. Many Buti Yoga newbies have a good, hard cry while in Savasana. We don’t realize how much stored trauma we hold in our fascia, body, and mind. Buti Yoga can be a spiritual experience. 

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CALISTHENICS

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.

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HANDSTAND WORKSHOP

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. 

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KUNDALINI DANCE

"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. 

"Awaken!"

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.

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ZUMBA

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.

CONTEMPORARY FLOW

Expressive Dance

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, partner exercises and a short combo. Wear clothes that are comfortable to move in. Socks are optional, as going barefoot works too! 

BELLY DANCE

Shake it out

As one of the oldest forms of dance, the benefits of belly dance are undeniable; Belly Dancing promotes balance, strength, digestion, coordination and confidence as well as being a fun and highly expressive dance form. Belly dancing is empowering and fun! Anyone can learn and it's such a fun way to learn how your body can flow with ease. I can guarantee you will discover muscles you didn't know existed! Don't let that deter you from trying class but I hope it encourages you to learn something new and meet new friends along the way! 

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BALLET FOR ALL

Join us for an invigorating hour-long ballet class that seamlessly blends classical techniques with personalized modifications to suit every skill level, from seasoned dancers to absolute beginners. We'll start with a traditional barre warm-up, focusing on alignment, balance, and strength-building exercises to prepare our bodies for the movements ahead. As we transition into center work, get ready to explore a variety of ballet techniques, including petite allegro, adagio, and waltz combinations across the floor, among others. One of the hallmarks of this class is its adaptability. I'll provide specific modifications and adjustments throughout the session to ensure that each participant feels challenged and supported, regardless of their level of experience. Whether you're refining your technique or taking your first steps into the world of ballet, there's something for everyone in this class. Tight fitting attire is recommended and preferred and ballet flats, barefoot, or even pointe shoes are welcomed.

NIA

Nia: A Somatic Dance Experience

Looking for something different? Nia dance utilizes jazz, modern and Duncan dance with the sensory space of Feldenkris, Martial arts, yoga and somatic movement.  It is a light hearted and exploratory class for all levels and all ages. Every movement can be modified for your own experience. We move thru the core and center lines to connect and collect ourselves. From there we will explore sensory, low impact Nia dance techniques, designed to move your body in new ways, in new rhythms.  Class will cool down with deep yin yoga stretch to leave you feeling so good and so open through out your day. 

Get ready to sweat and to awaken your soul’s expression through this light hearted embodied practice!
 

ADULT JAZZ

This beginner/intermediate class will teach you the fundamentals of jazz dance in a welcoming and energizing environment! After a high-energy warm-up focusing on cardio and conditioning, Syd will lead you through some progressions across the floor - we will be learning basic turns, leaps, and jumps. Syd will then teach a short combination, integrating the skills you learned earlier in class. Though this class is geared towards beginners, you should expect a good workout - and to be (lovingly) challenged! 

REBEL GROOVE

REB3L Groove is an intense dance workout that is fun, high energy and unapologetic. The choreography uses full range, powerful movements that maximize your burn. All fitness levels are welcome and no dance experience is needed.

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