Form + Flow

03/02/2026

02/12/2026

🌟 New class starting tomorrow at Queensbridge! We’re overjoyed to have return to the studio, leading you through a Midday Reset flow, every Friday .

This gentle, slow-moving flow is designed to help you step away from work, release built-up tension, and reconnect to your breath. Expect accessible stretches, mindful movement, and moments of stillness that support mobility, circulation, and mental clarity so you can return to your afternoon feeling refreshed and grounded.

Sign up: formandflow.co

02/11/2026

This ceremony is an invitation to lead from the inside out.

Through shamanic breathwork, sound, and guided somatic inquiry, we’ll create a container to release what’s no longer needed, recalibrate the nervous system, and reconnect you to your inner authority, remembering the wisdom already living in your body.

Embodied leadership asks us to listen deeply: to sensation, intuition, and truth beyond the mind. Breathwork becomes the doorway to move energy, clear stagnation, and open access to insight. Sound weaves the journey, supporting integration, grounding, and expanded awareness.

This experience is for those who:
- Feel called to lead with integrity, presence, and heart
- Are navigating growth, transition, or increased responsibility
- Want to cultivate clarity, resilience, and trust in their inner compass

Sign up: www.formandflow.co/upcoming-workshops

02/03/2026

As we begin to finalize our upcoming 200-Hour Teacher Training, we’re down to the last 3 spots!

YTT is a real commitment - energetically, financially, and with your time. It asks for presence, curiosity, and a willingness to meet yourself honestly. Before joining, we encourage you to sit with the question: Is this something I can truly commit to right now?

Many who step into this training don’t come with the goal of becoming a teacher. They come to deepen their personal practice, to understand yoga beyond the poses, and to reconnect with themselves in a more meaningful way.

It’s a beautiful, transformative path. And if it feels aligned, we would be honored to walk it with you.

🤍 3 spots remain.
Reach out if you feel the call.
www.formandflow.co/yoga-teacher-training

02/01/2026

Spring Retreat is Here! - Discovering the Eight Limbs of Yoga

Yoga was never meant to live only on the mat. As B.K.S. Iyengar reminds us, it is “a way of life” - a path that guides how we live, relate, and meet the world with awareness.

This retreat is created to support a return to yoga beyond the mat - as a way of listening inward, slowing down, and reconnecting with what truly matters.

Stepping out of daily routines and constant stimulation, we create space to notice how we feel, what we value, and how we want to move through our lives with greater clarity and care.

Rooted in the wisdom of the Eight Limbs of Yoga, our time together explores yoga as a living framework - one that supports grounding the body and nervous system, cultivating the courage to meet yourself honestly, and developing the clarity that comes from steady attention and insight.

Through movement, meditation, dharma talks, and quiet reflection, we practice being with ourselves in a more honest and embodied way.

Held at the beautiful in the Catskills, the retreat unfolds in late spring - a season that naturally supports renewal and perspective.

Over four days, we will be nourished by clean mountain air, fresh spring water, wholesome meals, and access to both indoor and outdoor sanctuaries.

During free time, you’re invited to do as little or as much as you like: walk forest paths, rest by the water, explore Menla’s nature-based offerings, or simply be with yourself in silence.

Early Bird Discount: $200 off until Feb 28
Book your room at www.formandflow.co/retreat

01/30/2026

Let’s get upside down tomorrow! This weekly inversion & arm balance class is beginner friendly, and will guide you step by step into inversions (headstands, forearm stands and handstands).

We will facilitate gradual and safe entry into popular yoga arm balances such as crow, side crow, grasshopper, peacock and others, focusing on building core and upper body strength, shoulder stability and confidence.

And thanks to the enthusiasm and support from our community, we’re planning to extend this weekly offering beyond its original end date of February 28. Stay tuned!

Book with membership, class packages or drop in.

Sign up ⬆️
www.formandflow.co

01/30/2026

We’re open for classes today. 100% of today’s class profits will be donated to the Safe Passage Project, an organization that provides free legal services and representation to immigrant and refugee children.

Our studio was built by and for community. We believe in dignity, safety, and humanity for all!

01/26/2026

🌟 1,300 classes, 1,300 smiles 🌟

Congrats to Vicky on her 1300th class at Form + Flow! Thank you for always showing up with the brightest energy, open heart and creative spirit. You’ve painted (literally) our community with so much love. We love you, Vicky!

01/20/2026

For our early birds 🐦 - a new 7:30am Power Vinyasa is landing next Monday.

Start your week grounded, energized, and clear before the city wakes up.

01/20/2026

Supporting your body through every season of motherhood

This pre & postnatal workshop is designed for pregnancy and postpartum, offering an empowering foundation of education, breathwork, and movement to support your evolving yoga practice.

Together, we’ll explore how structural changes before and after birth affect the breath, core, and pelvic floor through a format that’s both practical and accessible.

You’ll leave with nourishing tools you can use on and off the mat, supporting strength, ease, and confidence in your body.

✨ Open to those from pre-conception through postpartum (once cleared by your provider).

Led by Certified Prenatal & Postpartum Corrective Exercise Specialist and 500-hour E-RYT - whose work centers pelvic floor health and nervous system wellbeing.

Sign up ⬆️