Classes
Come As You Are. Move As You Need.
At Spiral Studio, we encourage students to listen inward—to let go of comparison, release expectations, and practice tuning into what their bodies, minds, and spirits need in each moment.
Our practice meets us where we are, and each breath and each movement offers an opportunity to reconnect with ourselves. When we allow ourselves to be fully present, transformation has room to unfold.
This fall, we're bringing that same spirit of intention to our class schedule. We've streamlined our class names and descriptions to make it easier to find the practice that's right for you.
While our offerings continue to draw from yoga, dance, Pilates, strength training, and somatic movement, we've shifted our focus from explaining the methods to highlighting the experience each class offers.
Whether you've been practicing with us for years or are stepping through our doors for the first time, we hope these changes make it even easier to find the classes—and the community—that meet you exactly where you are.
Yoga
Yoga Isn’t Any One Thing And At Spiral Studio It’s All About Finding What You Need In The Moment.
Open to everyone from beginners to seasoned yogis, our yoga program now follows a clear progression—from Vinyasa I and Vinyasa II to Vinyasa Breath to Slow Flow and Restore/Yin.
We encourage you to find what you need and we guide your way there, seeking a balance on and off the mat.
Vinyasa I
Best for: Anyone looking for a mindful, foundational flow. Beginners are always welcome!
Build strength, flexibility, and confidence as you connect breath with movement through foundational yoga postures. You'll practice sun salutations, standing poses, gentle twists, and balance work at an approachable pace, with clear guidance, alignment support, and options for every body.
Whether you're new to vinyasa or simply enjoy a mindful, steady practice, this class offers the perfect foundation for moving with greater ease and confidence.
Vinyasa II
Best for: Students with prior vinyasa experience who are ready for a faster-paced, more challenging practice.
Deepen, refine, and strengthen your practice in this energizing, flow-based class. Building on the foundations of Vinyasa I, you'll move at a quicker pace through more dynamic sequences while exploring deeper backbends, arm balances, inversions, and other opportunities to challenge yourself.
This class is designed for students who are comfortable with sun salutations, foundational standing postures, and the rhythm of a vinyasa practice. Modifications are always offered, creating a supportive, non-competitive space to build strength, focus, and resilience.
Vinyasa Breath
Best for: Students who are comfortable with foundational yoga postures and are curious about exploring deeper breathwork, embodied awareness, and the emotional dimensions of movement. No prior breathwork experience necessary.
Explore the power of breath, movement, and embodied awareness in this 90-minute practice. Building on the foundations of vinyasa, this class combines flowing yoga sequences with intentional pranayama, meditation, and the Five Tibetan Rites to create a practice that is both physically engaging and deeply inward.
You'll move, breathe, and pause with intention as you develop greater awareness of sensation, energy, and the connection between breath and body. The practice creates space to release tension, shift patterns, and explore whatever is ready to move—physically, emotionally, or energetically.
This is a more immersive breath-centered experience than a typical vinyasa class. Breathwork can be powerful, and some students experience strong sensations or emotional responses. You will always be invited to work at your own pace, with options and modifications available throughout.
Slow Flow
Best for: Anyone seeking a slower, more mindful practice, or students looking to complement a more active yoga practice. Beginners are always welcome!
Slow down, breathe deeply, and reconnect with your body through mindful movement. This grounding, accessible class combines gentle, flowing sequences with breath awareness to build strength, improve mobility, and release tension—all at a pace that invites curiosity rather than urgency.
Rooted in trauma-informed and somatic practices, Slow Flow encourages you to move in ways that feel supportive for your body. You'll be offered choices throughout class, creating space to reduce stress, regulate your nervous system, and reconnect with yourself through breath and movement.
Whether you're new to yoga, looking for a slower-paced practice, or seeking balance alongside Vinyasa I or II, Slow Flow offers a nourishing space to breathe, move, and restore.
Restorative/Yin
Best for: Anyone seeking deep relaxation, stress relief, or a restorative complement to a more active movement practice.
Slow down, settle in, and give your body and mind the opportunity to rest. This calming practice blends elements of Restorative and Yin Yoga, using supported postures, longer holds, and mindful breathing to release tension, improve mobility, and encourage deep relaxation.
With the support of props, you'll be invited to soften into each pose without striving or forcing. The emphasis isn't on doing it "right," but on allowing yourself to be fully supported. Whether the focus is on gentle (but challenging!) connective tissue release through Yin or deep rest through Restorative Yoga, each class is designed to help regulate your nervous system and create space for stillness, ease, and renewal.
For A Deeper Dive:
Foundations:
Monthly Workshops*
Go deeper. Build understanding. Expand your practice.
Foundations is a monthly workshop series designed to help you explore your practice beyond the weekly class. Each workshop aligns with Spiral Studio's monthly theme, seasonal rhythms, and mantra, offering an opportunity to slow down, get curious, and take a deeper dive into the physical, mental, and embodied aspects of movement.
We'll explore foundational yoga poses, vinyasa principles, breathwork, yoga philosophy, and embodied movement practices through detailed instruction, guided exploration, and reflection. You'll have time to break down poses and movement patterns, ask questions, experiment with different approaches, and discover how small shifts in alignment, breath, awareness, or intention can change your experience.
Each workshop is designed to complement the Spiral Studio class ecosystem while giving you tools to practice with greater understanding, confidence, and choice—whether you're newer to yoga and movement or have been practicing for years.
Expect to learn, explore, and practice—not perform. Come ready to slow down, get curious, and deepen your relationship with your body and your practice.
Wherever you are in your practice, you're welcome here.
*Please note that this workshop series will replace the regularly scheduled classes each first Wednesday of the month. Foundations workshops run from 6:00 to 8:00pm and require preregistration and separate payment.Your Spiral Studio Membership gets you a 20% discount to Foundations! Just use the code MEMBER at checkout.
September 2: Return to Rhythm
October 7: Root for the Season Ahead
November 4: Gratitude and Warmth
December 2: Rest in Stillness
Movement
Our signature Spiral Studio offerings
Empower Flow and Embody Flow reflect the unique blend of mindful movement, creativity, and community that has become the heart of Spiral Studio.
Empower Flow
Best for: Anyone looking for a creative, low-impact workout that builds strength, stability, and confidence while supporting whole-body wellness.
Build strength, confidence, and resilience through an energizing fusion of yoga, Pilates, dance, and functional movement. Guided by easy-to-follow movement sequences, you'll improve balance, mobility, and core strength while moving in ways that feel supportive for your body.
Using props such as resistance bands and Pilates balls, this full-body practice blends mindful movement with strength training to leave you feeling grounded, empowered, and energized.
Embody Flow
Best for: Anyone seeking joyful movement, stress relief, creative expression, or a welcoming introduction to dance and embodied movement.
Move beyond steps and into self-expression through this guided, music-inspired movement experience. Drawing from conscious dance, yoga, qigong, and other embodied movement practices, each class invites you to explore intuitive movement, connect with your body, and discover the joy of moving from the inside out.
There is no choreography to master and no way to do it "right." Instead, you'll be gently guided through a themed movement journey that encourages creativity, nervous system regulation, and authentic expression in a welcoming, trauma-informed space.
For A Deeper Dive:
Empower/ Embody ~ Evolve
A quarterly somatic movement mini-retreat for reflection, connection, and transformation.
Rooted in our weekly Empower and Embody classes, this special event is infused with myth, metaphor, and ritual. Each session unfolds through breath, reflective activities, intuitive movement, and intentional rest. You’ll dance through themes and elements that invite you to release, reconnect, and realign with who you’re becoming.
This is transformational healing through movement.
Begins January 2027. By invitation and application.
Dance
Drop-in and Pop-Up
In addition to our Yoga and Signature Movement Offerings, we connect our community through $5 dance drop-in classes and special events. All the proceeds from these classes go directly to The Spiral Goddess Collective Care Fund Scholarship Program.
Belly Dance
Join our local belly dance community for a collaborative belly dance experience. Open dance for the first part of class followed by the invitation to learn instruction and/or preview choreography for upcoming performances.
Whatever Moves You
Want less structure, more freedom? Whatever Moves You offers free form dance that kickstarts your week.
After an invigorating four flights of stairs, we will engage in 55 minutes of free movement (with occasional ideas offered) to an eclectic bunch of music that will inspire us to move our body/mind, heart, and soul. A brief closing circle will conclude this collective movement experience and invigorate you for the rest of your day and week.
Create a Practice That Fits and Expands Your Life
We know that not every movement practice is for every body.
That’s why we offer a variety of options—so you can find what works for you, right now.
What matters most isn’t how you move—it’s that you move.
And when you do it with consistency, curiosity, and care, especially across different modalities, powerful things can happen.
With regular practice, you can:
Rewire your brain through intentional movement
Release stuck energy and reclaim your body’s wisdom
Strengthen your stress response without shutting down or burning out
Spark joy and stir up “hope molecules” (yes, that’s a real thing!)
This isn’t just about fitness. It’s about finding your rhythm, your resilience, and a life worth living.
Ready To Build A Practice That Meets You Where You Are?