CrossFlow Course Dates:  14 Jan-Feb 20th
$90 for 6 week course for members (2 sessions a week)
$10 for a member drop-in
$120 for 6 week course for non-members (2 sessions a week)
$15 for a non-member drop-in


Week 1: Core Postures / Introduction

-Thursday 14th, 6:00pm
-Saturday 16th, 8:30am

Week 2: Fundamental Building / Strength & Endurance

-Thursday 21st, 6:00pm
-Friday 22nd, 8:30am

Week 3: Arm Balance, Inversions and Core Strength

-Thursday 28th, 6:00pm
-Saturday 30th, 8:30am


Week 4: Spine alignment, Anterior Muscle Mobility

-Thursday 4th, 6:00pm
-Saturday 6th, 8:30am

Week 5: Balance and Stability Sequences, Solid Foundations

-Thursday 11th, 6:00pm
-Saturday 13th, 8:30am

Week 6: Strength and Flexibility, Steady Breathing

-Thursday 18th, 6:00pm
-Saturday 20th, 8:30am

Course Details

Week 1

Students will be introduced to the core postures of vinyasa yoga, along with the practice of movement coordinated with the breath. Extra attention will be given sequences that develop hip mobility, as well as flexibility and activation of the entire posterior chain.

Week 2

This week will build upon the fundamental postures covered in Week 1, with an element of strength and endurance. Students will learn to hold poses longer by utilizing key stabilizer muscles in such a way as to promote further flexibility and balance. Expect longer and more extensive sequences with a focus on core strength.

Week 3

Students will cover a wide variety of postures, with an introduction to arm balances and inversions using the strength and core utilization learned in Week 2. This will include shoulder and wrist strengthening and opening.

Week 4

This week’s flow is all about twists and heart openers. Students will learn how to lengthen the spine for optimal alignment on back bends that expand and stretch the anterior muscles of the body. Deep spinal twists lengthen the muscles in the lower back as well as massage the digestive system for detoxification.

Week 5

Dharana, or single-point focus will be essential in this week’s challenging sequences that focus extensively on balance and stability. Students will look inside as they focus their gaze in maintaining difficult postures while learning the importance of establishing a solid foundation from the ground up.

Week 6

This week will be the summation of the previous 5 classes. Students will be guided through intermediate sequences that include the combination of steady breath with either movement or stillness in challenging poses. Strength and flexibility will be heavily focused on, as this class will draw from all asanas, or the physical practices of yoga.

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