Getting Started

WHAT TO EXPECT

GOOD FOR BEGINNERS

Our classes at Flow are a great place to start from any level. We do not offer any one particular style however we gather our teaching essence from all of the lineages, which our teachers have practiced and studied. The basis of our teaching is on the principles of breath (pranayama), movement (asana) and awareness (meditation). We employ these principles as the basis of our four class styles and we welcome you as a beginner or more advanced yoga practitioner.

Yoga promotes not only muscle toning, but also you benefit from increased endurance and flexibility.

Our classes are heated in a climate-controlled environment of temperatures between 30 - 38 degrees. Our high tech heating system exchanges the air and monitors co2 levels so 30 degrees feels more like and easy 25 degrees and 38 degrees feels like a comfortable 35 degrees.

WHAT TO WEAR

Comfort and fit are key, so you can relax and focus on the class. Wear something breathable and lightweight. We also sell a variety of yoga attire at our studio.

WHAT TO BRING


Bring a towel, water bottle and yoga mat (you can hire both a towel and/or yoga mat for $3 each). When you ride a bicycle to the studio we will provide free mat hire.

WHAT TO EAT / DO BEFOREHAND

Try to avoid eating anything heavy three hours beforehand, it’s best when you practice on an empty stomach. Arrive and remain hydrated.

CLASS DESCRIPTIONS

Flow Yoga (previously known as Flow Hot Yoga on Mandeville St) is based at the Flow Wellbeing Centre, 229 Fitzgerald Ave Christchurch. A beautiful purpose-built facility that is comprised of 3 studios, aptly themed by the elements. Each of the studios provides an experience that characterises the yoga and workshop classes on offer. Flow Yoga classes are hosted in the Earth (24 - 26°c) and Fire Studios (36 - 38°c) with both offering options for new comers and well versed yogis of all ages.

Flow Yoga Earth Studio

EARTH STUDIO

24 - 26°c
The nurturing ‘Earth’ studio encourages comforting reset.

For those who love the benefits of practicing in a neutral environment, 24-26°c is neither cool nor hot. This studio is darker and womb-like, to hold you comfortably while you maintain wellness.

YIN YANG (YY)

RELEASE + REJUVENATE
A balance between lying down (floor based), and upright-standing practice
60 & 90mins

Yin Yang offers the contrast of gentle floor to standing sequences, and back down to earth again. This class is all about the balance between being and doing. Perfect for those who love both the floor based slow and deep sequencing, and a wave of standing flowing Vinyasa between.

*Beginners Series or history of yoga practice recommended but not required.

**Not suitable for women beyond first trimester in pregnancy.

YIN (Y)

RELEASE + RECONNECT
This is a floor based practice
60 & 90mins

Yin gifts us the slow teasing out of space within the body. This meditative floor based practice explores a combination of gentle somatic movements and longer holds. When you require heart resting, know this will leave your body stretched and released.

*Beginners Series or history of yoga practice recommended but not required.

**Not suitable for women beyond first trimester in pregnancy.

RESTORATIVE (R)

REPAIR, RESET + RECONNECT
This is a floor based practice
60 & 90mins

This is a floor based practice using supportive props (blankets, bolsters, blocks, straps and balls), to encourage the body’s repair and reset. Designed to recreate the brainwaves of recovery and sleep, restorative yoga is for those who want to learn how to balance a fast and chaotic lifestyle, with a necessary stillness.

*Not suitable for women beyond first trimester pregnancy.

FLOW (F)

FLOW TO FIND YOUR NATURAL GLOW
Mostly upright-standing practice
60, 90mins

A flowing sequence, grounded in traditional sun salutation, with a diverse balance between strength and flexibility, within YOUR ABILITY. Perfect for those who love to practice yoga in a neutral temperature environment. Some like it hot and some like it cool.

*Previous Beginners Series or history of yoga practice recommended but not required.

SLOW FLOW (SF)

DISCOVER, BUILD KNOWLEDGE + CONFIDENCE.
Mostly upright-standing practice
60, 90mins

Slow FlowYoga offers the foundational shapes (asana) to prepare for practice.
Perfect for those who would love to move slowly and are wanting to learn how and what is yoga. There are multiple points of entry to any yoga sequence and we offer you the opportunity to slowly experience classes, so you are safely prepared to build upon your practice; ready – set – GO to Slow Flow.

THE BIG RESTORE (BR)

DEEP REPAIR, RESET + RECONNECT
This is a floor based practice
120mins

Immerse yourself with two hours to retreat within in this monthly Saturday celebration.

This is a floor based practice using supportive props (blankets, bolsters, blocks, straps and balls), to encourage the body’s repair and reset. Designed to recreate the brainwaves of recovery and sleep, restorative yoga is for those who want to learn how to balance a fast and chaotic lifestyle with a necessary stillness.

*Not suitable for women beyond first trimester pregnancy.

KARMA YIN (KY)

CONTRIBUTE, RELEASE, RECONNECT
This is a floor based practice
60mins

Your proceeds from this Karma Class are gifted to local charities that Flow Wellbeing support. Gift yourself and your community.

Yin offers us the slow teasing out of space within the body. This meditative floor based practice explores a combination of gentle somatic movements and longer holds. When you require heart resting, know this will leave your body stretched and released.

*Beginners Series or history of yoga practice recommended but not required.

**Not suitable for women beyond first trimester in pregnancy.

RESTORATIVE BREATH JOURNEY (RBJ)

CONNECT, FOCUS, STILLNESS
This is a floor based practice
60mins

The mind can control the body, and the breath can control the mind. In this busy world, you can learn to access your rest, digest and repair nervous system, strengthen your mind by focusing on breath. We blend East and West by using modern mindfulness, and ancient yogic breathing practices to support your journey. This class offers you the opportunity to learn more about your breath, and allows the whole body to find calm.

*no contraindications for this class - all welcome

MAT PILATES (MP)

STRENGTH, BALANCE, POSTURE
This is a mostly upright practice
60mins

Pilates is a practice designed to facilitate and encourage functional movement principles through the use of breath, control, and alignment. Emphasizing spine articulation and functional movement, Pilates enhances flexibility, improves posture, and increases body awareness. Ultimately, you will walk away with a positive movement experience.

*Not suitable for women beyond first trimester pregnancy.

 

Flow Yoga Fire Studio

FIRE STUDIO

36 - 38°c
The stunning ‘Fire’ studio encourages a detoxifying sweat.

For those who love the benefits of practicing in a heated environment, 36-38°c helps to facilitate a deep effective stretch for the whole body. Our heating system is state of the art. Optimal humidity offers a balance between dry and moist environment for your health and comfort.The air is continuously exchanged to eliminate extra co2. Our students say this studio feels more like a comfortable 35°c.

* Not suitable for women in pregnancy or children under 13yrs.

HOT FLOW (H)

HOT, FLOWING, STRETCH, STRENGTH + SWEAT
Mostly upright-standing practice
50(lunchtime), 60mins

A flowing sequence, grounded in traditional sun salutation, with a diverse balance between strength and flexibility, within YOUR ABILITY. Perfect for those who love a flowing practice and the detoxification of sweat.

*Previous Beginners Series or history of yoga practice recommended but not required.

POWER VINYASA (P)

50 (lunchtime), 60mins

Power Vinyasa is a dynamic movement practice, grounded in sun salutation, to suit those who like to build strength and feel strong. All classes include options to gradually support your strength, so we meet you where YOUR POWER is.

* Previous Beginners Series or history of yoga practice recommended but not required.
 

HOT YOGA 26+2 (H26+2)

MOBILITY, STABILITY, STRENGTH
60mins

A journey of 26 Hatha Yoga postures and two breathing exercises, this sequence begins with a standing series to restore your musculo-skeletal balance, followed by floor postures to align your spine.

The series aims to keep you supple and adaptive, enhancing mobility, stability, strength and attuned body awareness as you forge a powerful connection between body, mind and breath.

* Previous Beginners Series or history of yoga practice recommended but not required.
 

SOUND CLASS (SC)

UNHEATED
60mins

In this sound class you can let the healing frequencies take you into a deep meditative state,
where healing naturally occurs.
Sound bathing has been shown to reduce your stress levels, help with mental and physical health conditions, and improve your general well-being.
Teachers will use a variety of instruments and methods, including sound bowls, chanting, and singing.
 
*no contraindications for this class - all welcome

BENEFITS OF YOGA

Practicing yoga asana in a heated environment increases flexibility and mobility of your body. The heat revitalizes the cells and tissues, and increases blood circulation. This helps to rid your body of toxins through the heat promoting perspiration to flush toxins from your body via your largest organ, the skin.

Flow Yoga is dynamic and challenging, and all our teachers bring their own flair and knowledge to their classes. Our yoga sequences draw on traditional postures that encourage a strong and efficient body that regenerates daily for vitality.

Our heating system has been specifically engineered to ensure the consistency of the room temperature and humidity within a specific heat index, constant circulation of heated clean air helps promote perspiration and flexibility while constantly exchanging the air within the space so it is always fresh and clean. We here at Flow Yoga are extremely conscious about the environment of our studio. The studio room and bathrooms are cleaned daily with natural hypoallergenic cleaners so you can practice without any concerns.

WHAT IS THE DIFFERENCE BETWEEN POWER VINYASA AND BIKRAM YOGA?

These are two different styles within the same yoga family i.e. Hatha Yoga. Bikram is slower with concentrated postures and follows a fixed sequence of 26 asanas. Power Vinyasa is a more dynamic, moving, faster form of yoga which synchronises breath with movement – the posture sequence flows in correspondence with inhalations and exhalations (Vinyasa) and there is more variety in the series.

WHAT TO EXPECT IN A VINYASA CLASS

Expect to move and breathe smoothly from one pose to another. Your class will most likely include Sun Salutations. Vinyasa yoga is almost like a dance with synchronized breath and movements; the style and sequence will vary depending on the teacher, so try all the teachers out and get a variety of learning’s from them all.

WHAT TO EXPECT IN A YIN CLASS

Yin is focused on lengthening the connective tissue that surrounds joints in the hips, pelvis and lower back; you will notice most yin classes are spent on the floor. A typical yin class holds postures for 3-8 minutes, allowing the mind to surrender and restore your nervous system. Breath work and meditation during the class helps you to feel completely rejuvenated at the end of the class – Pure Bliss!

CLASS ETIQUETTE

NO experience or flexibility is required to practice yoga. ANYONE can practice yoga- so leave your expectations and ego at the door and come as you are!

  • Please allow 10 minutes before class begins to relax and unwind on your mat.
  • Please leave your shoes at the door – we practice with bare feet in the yoga room.
  • No cell phones in the Yoga room.
  • Come well hydrated.
  • Go to the bathroom before class.
  • Try to not leave class before the teacher.
  • No talking in the yoga room.
  • Classes start on time and finish on time. sorry, no late entry, as this can be disruptive once the class has begun.
  • No chewing gum.
  • Bring your own yoga mat, its more hygienic. We do hire and sell yoga mats if you do not have one.
  • Wear comfortable and appropriate yoga clothes, that you can move freely in and allow the skin to breathe.
  • Feel free to ask questions about anything that is not clear to you, either before or after class.
  • Refrain from wearing strong cologne, perfume or essential oils.
  • Respect your body and others health, if you are sick or on the brink of a cold, please stay at home. The yoga studio is not a place to sweat it out and share your germs.
  • Have good hygiene before you practice, the showers are there for you to use even before class if you need a quick rinse.

ONLINE BOOKING ETIQUETTE

  • If you book online, please still be here 10 minutes before the class begins. If you arrive less than 10 minutes before class begins, we can’t guarantee holding your spot, as we may think you are not coming and give your spot to someone else.
  • Our busiest times are the 6:30pm classes Monday–Thursday, and the 4:30pm classes on the weekend.
  • Coming early allows you to de-stress from your day, take time to create some space and be on your mat relaxed for practice.
  • And of course, if you can’t make it, please cancel online or give us a call to cancel.

Thank you,

Namaste