Classes at The Yoga Flat

Yoga 1 (Basic practice)

This class offers a thorough introduction to the foundational elements of yoga. It’s perfect for beginners and for anyone who wants to revisit the basics and refine their technique.

We focus on essential yoga postures, alignment, breath awareness, and the connection between movement and breath. With repetition and clear instruction, the class builds strength, balance, and confidence in your practice.

Expect a steady pace, attention to detail, and a supportive environment. This class prepares students for more dynamic, mixed-level classes while offering depth and clarity on its own.

Yoga 1 & 2 (Mixed Level Practice)

This is our primary class on the schedule - a class suitable for most.

It is ideal if you’re familiar with foundational postures and want to explore new variations, transitions, and challenges - while staying grounded in alignment and breath.

We build on Level 1 techniques by introducing more flow, strength-building elements, and deeper body awareness. You’ll be guided with clear instruction and offered options to adjust or progress, making the class both accessible, challenging and inspiring.

Yoga 2 & 3 (Intermediate Practice)

This class is for experienced practitioners who feel ready to explore some more challenging aspects of the yoga asanas. You’ll work with more advanced postures, including inversions, arm balances, and deeper variations of familiar poses.

Expect a stronger physical focus, smooth transitions, and more complex sequencing. The pace is dynamic, and while a solid understanding of foundational poses is important, the most essential skill is knowing how to listen to your body and set your own boundaries.

Ashtanga Inspired

This class blends the structured Ashtanga Primary Series with the freedom and creativity of Rocket® Yoga. While the sequence remains largely consistent, it offers opportunities to explore variations, arm balances, and inversions.

You'll flow through a dynamic practice that builds strength, flexibility, and balance. Instructors provide options to adjust intensity, allowing you to tailor the practice to your energy and level each day.

Ideal for those who appreciate structure but also seek the freedom to challenge themselves, move creatively, and grow their personal practice without the pressure of perfection.

Yin Yoga

Calm, grounding practice for all levels.

Yin Yoga is a slow, meditative practice that works deep into the body’s connective tissues—such as ligaments, joints, and fascia - through gentle, passive postures. Unlike more active (Yang) styles that build heat and engage the muscles, Yin invites stillness and softness, encouraging you to relax fully and stay present with what arises.

The practice supports joint mobility, improves flexibility, and helps release physical and emotional tension stored in the body. It also nourishes the nervous system, offering a quiet space to slow down and reconnect with yourself.

Yin can be both soothing and challenging, as it requires patience, presence, and a willingness to meet yourself where you are.

No prior experience needed - everyone is welcome.

Yin & Yoga Nidra

Deep rest and stillness for body and mind

This class weaves together the gentle depth of Yin Yoga with the profound relaxation of Yoga Nidra, offering a space to unwind, release tension, and reconnect with yourself.

We begin with slow, passive postures held for several minutes, allowing the body’s connective tissues, like fascia and ligaments, to soften and open. Through mindful stillness and breath awareness, Yin invites you to meet whatever arises with patience and presence.

The practice concludes with Yoga Nidra, a guided meditation practiced lying down, which invites deep physical, mental, and emotional rest. Known as “yogic sleep,” Yoga Nidra helps regulate the nervous system, ease stress, and restore inner balance.

Accessible to all levels, this class is an invitation to slow down, reset, and find nourishment in stillness, both physically and within. No previous experience needed. Everyone is welcome.

Pilates Flow

A mindful, full-body Pilates-inspired flow, designed to build strength, deepen breath awareness, and reconnect you to your body from the inside out.

Expect intentional, low-impact movement that challenges your core, supports joint health, and energizes your entire system. Rooted in classical Pilates principles and with a creative, grounded twist, this class blends precision, rhythm, and mindful intensity - leaving you feeling strong, balanced, and fully present.

No previous experience needed. Everyone is welcome.

Calm Yoga (Gentle Practice)

This gentle yoga class offers a more accessible practice, focusing on supportive, slower-paced asanas. The session includes gentle stretches, deeper releases, and restorative poses to promote relaxation and flexibility without intense physical strain. It's designed for those seeking a calm, mindful practice that nurtures the body and mind.

Breathwork & Mediation

A focused practice to regulate the nervous system and cultivate inner balance. This class weaves together evidence-based breathwork and meditation to reduce stress, support emotional well-being, and enhance mental clarity. Guided breathing techniques influence the nervous system, helping to shift from fight-or-flight into rest-and-digest. Meditation follows to integrate, ground, and reconnect you with a sense of presence and wholeness. Rooted in yogic wisdom and supported by modern science.

Open to all levels.

Prenatal Yoga / Pregnancy Yoga

To be pregnant does not in any way mean you should stop practicing yoga, and it is generally a great idea to practice, with modifications, to support the body through the process of a pregnancy. To carry and create a child is one of the most amazing and wonderful things, yet a demanding process for the body. To there for practice a type of yoga, specifically designed around this process can be a great support for women who are expecting.

The classes will mainly cover physical yoga and focus on poses you can use during your pregnancy. We will see the role breath can play and try different breathing exercises. We will also spend time on meditation, deep relaxation and the mental aspect of pregnancy and birth.

Postnatal Yoga / mom & baby yoga

Mom & Baby yoga is about being a mother, a woman and a yogi.
At each class we move in and out of yoga-poses with respect for your body as it is slowly transforming from being pregnant to being a mother.

We connect with the breath and our bodies and do stretches that are good for sore shoulders, neck and back. We practice moving with flow and pause when the babies needs the attention.
And most importantly we have fun.
Post-natal yoga is for you 6 weeks after you have given birth and until your baby is 8 months.

Strength

This strength focused class is designed for those who want to feel stronger, more grounded, and more resilient - without stepping into a traditional gym environment.

In a small, supportive group (max.12 participants), we’ll use simple free weights and bodyweight movements to build full-body strength with a mindful approach. The focus is on functional movements, healthy alignment, and cultivating a deeper connection to your body’s capacity while gaining physical strength.

Handstand

Curious about handstands? Whether you’re just starting your inversion journey or want to refine your technique, this class is designed to build confidence, strength, and balance through mindful, playful movement.

This is not a gymnastics class – it’s a yoga-based exploration of being upside down.

You don’t need to be able to handstand to join – just bring a willingness to try, play, and grow.

Expect a supportive environment where challenge meets curiosity, and strength is built step by step.

Somatic Movement

Somatic movement is a gentle, exploratory practice that focuses on sensing and moving from within, rather than following set forms. In this class, you’ll build mobility, release tension, and reconnect with your body’s natural expression.

Through guided, intuitive movement beyond traditional yoga postures, you’ll explore both physical and mental freedom. Open to all levels—no dance experience needed. A perfect complement to yoga, strength training, or any movement practice.