About Our Classes - United In Flow™

Class Descriptions

All of our classes are open to everyone and are 100% donation based. Please donate generously!



Ashtanga, which actually means “eight limbs”, is the foundation of all yoga. The “asana” or movement part of Ashtanga was originally a specific series of poses practiced over and over again daily. But in modern day, Ashtanga is practiced as a series of flows and postures, with some creative design by the teacher, while honoring the tradition and heritage of our yoga practice.

Basics & Guided Flow

Be guided in your yoga practice to match your breath with your movement. Challenge yourself as you physically move your body in dance like movements and balances, while calming the fluctuations of the mind. Do what you can and forget the rest.

Breathe & Release

This practice focus almost entirely on the core of yoga – breathwork. Be guided through a series of meditations and breathing practices to develop harmony of body, mind and spirit. Leave class feeling refreshed and clear.


This invigorating yoga class integrates vinyasa (breath guided movement) with various standing postures. The class often incorporates modern music. This is the ultimate class for those who like to play, have fun and develop their entire body-mind.


Hatha simply refers to the practice of physical yoga postures. The word “hatha” can be translated two ways: as “willful” or “forceful,” or the yoga of activity, and as “sun” (ha) and “moon” (tha), the yoga of balance. Hatha is the branch of yoga that typically comes to mind when you think of yoga in general terms. The practice involves breath, body, and mind, and classes are usually 45 minutes to 90 minutes of breathing, yoga poses, and meditation.


Yoga Nidra is a guided meditation and deep relaxation practice that is restorative physically, emotionally and mentally.

Power Yoga

Take yoga, add power. This yoga practices moves you physically and challenges you mentally to your core. Fun, engaging and yet centered around focus, this class with build strength physically, mentally and emotionally.


Sometimes we need to slow down, take time and rebuild. Restorative yoga allows us to take the time we need to release soreness and soothe the body and mind.

SloFlo (or “Eyes Closed” Flow)

This yoga class slows vinyasa flow down so you can practice eyes closed. Move deeply inward as you explore, rather than just practice, movement. The goal of SloFlo yoga is to find yourself in your practice.

Stretch & Release

A patient yoga class which will feel more like a slow moving meditation followed by stretching out the body with poses held deeply for several minutes. Stretch, then release.


The exact opposite of force, this class really is about letting go. We move into a stretchy pose and stay there for a while – sinking into an experience of long, slow and deep release of stress and tension. Leave class feeling free and energized.

Group Fitness


DanceFit is a vigorous dance class with invigorating music and lots of play. Get exercise and have fun!


Kickboxing is a fun vigorous workout for the entire body.

Lower Body

One hour of legs and glutes strength training. Equipment: dumbbells, glute resistance band, mat. Bench is optional.

Strength & Cardio

High intensity interval training that consists of 8 sets of 3 exercises each - basic strength training, compound strength training, and explosive cardio at the end. Boost your metabolism in just an hour! Equipment: dumbbells, mat. Bench, resistance band are optional.


45 min high-intensity interval training that consists of sets of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds.

Upper Body & Core

50 min of core and upper body strength training finished with 5 minutes of metabolic conditioning. Equipment: dumbbells, mat. Barbell, bench and sandbag are optional.


Zumba™ is an exercise fitness program created by Colombian dancer and choreographer Alberto "Beto" Pérez during the 1990s. Imagine an amazing dance party while you sweat, play and work your body.

Therapeutic Exercise

Bodyweight Strength & Conditioning

Get strong from head to toe in the virtual Bodyweight Strength & Conditioning class. Each class includes a Movement Prep phase that focuses on Mobility, Core and Functional Movements before the strength and conditioning workout. No equipment needed!

PreHab Active Stretch

Improve your overall Mobility and increase your Active Range of Motion in the virtual PreHab Active Stretch class. Michael Rosengart will lead you through a series of Active Stretches for your entire body lengthen overactive muscles and strengthens underachieve muscles. Each class is different! Feel Better. Move Better!

Soft Tissue Therapy (Foam Roller & Therapy Balls Required)

Improve mobility. Assist Recovery. Feel Better from head to toe with this virtual Soft Tissue Therapy class. Michael Rosengart will help you to roll out your muscles, loosen up your joints and reduce pain with several different soft tissue therapy techniques.