Saturdays, 1:30pm – 2:45pm

Tuesdays, 12 – 1:00pm

In this 4 week series you will explore a gentle and empowering approach to taking care of your body by using a combination of yoga postures that incorporate use of the hammock, poses on your mat, and self-massage.

• Week 1: For healthy ankles and feet
• Week 2: For healthy knees and hips
• Week 3: For healthy neck and shoulders
• Week 4: For healthy hands, wrists, and elbows

This is an in-studio workshop series for a small group of 9 people. Sign up early to reserve your spot!

Cost of workshop:  $80 ($20 per class)

Wednesdays, 12 – 1:00pm

Through using the wall equipment and the principles of alignment we will break down poses to find a balance of effort and ease through our body.

This is an in-studio, 4 week workshop series for a small group of 9 people. Sign up early to reserve your spot!

Cost of workshop:  $120 ($30 per class)

Thursdays, 6 – 7:15pm

5 week beginners guide series to building a strong foundation for your yoga journey.

• Week 1 – Linking breath and movement.
• Week 2 – Foundation first, the guiding principle to all yoga postures.
• Week 3 – Building awareness and trust in yourself.
• Week 4 – Empowering your self-practice. We will learn a simple routine to do when you’re at home to keep you consistent.
• Week 5 – Empowering with props. How to utilize blocks, straps, wall, and blankets to experience different yoga postures.

This is an in-studio workshop series for a small group of 9 people. Sign up early to reserve your spot!

Cost of workshop:  $100 ($20 per class)

Sunday, 1:30- 3pm

The MELT Method is a simple self-treatment technique that eliminates chronic pain, improves flexibility, posture, and decreases the accumulated stress caused by the repetitive postures and movements of everyday living. Tap into your connective tissue system to enhance body awareness and release tension for vibrant health and pain-free movement. The first time you MELT, you’ll feel a difference!

No previous experience is necessary. All equipment will be provided and sanitized but if you prefer to bring your own equipment please do so. You will need the hand and foot kit and a soft roller.

Amy Liss is a Certified MELT Instructor, a Certified Nia Black Belt Instructor, and a Certified Ageless Grace Educator. She volunteers for Washington Women Outdoors, a DC area non-profit organization with a mission of empowering women, as a trip leader. She loves being active, playful, and outdoors; hiking, backpacking, biking, paddleboarding, kayaking, caving, and has done some rock climbing and tree climbing. Her passion is teaching seniors, people with Parkinson’s, and the homeless. She is a 1st Degree Black Belt in Tae Kwon Do. Amy has a Master’s in Library Science and works in the information management field.

This is an in-studio workshop. Space is limited to 9 people, please sign up in advance to save your space.

Cost of workshop:$35

Sunday, 3:00pm- 4:30pm

Cost of workshop: $35

Wednesday, 5:00pm- 6:15pm

Learn foundational spins, tricks, and poses, along with strength and conditioning exercises that will solidify your practice and aid in body awareness. All levels welcome, no experience required. Pants are OK, but wear shorts underneath for poses that require skin.

This is an in-studio workshop and limited to 4 students. Sign up early to reserve your spot!

Cost of workshop:$45

Saturday, 2:00pm- 3:15pm

Learn foundational spins, tricks, and poses, along with strength and conditioning exercises that will solidify your practice and aid in body awareness. All levels welcome, no experience required. Pants are OK, but wear shorts underneath for poses that require skin.

This is an in-studio workshop and limited to 4 students. Sign up early to reserve your spot!

Cost of workshop:$45

Saturday, 1:30pm- 3:00pm

Float away with a unique and relaxing sound healing experience… in an aerial hammock!

In this 90 minute workshop, you will have the freedom to float and sway to the womb-like environment of the supportive, aerial yoga hammock. You’ll learn a few restorative aerial yoga poses, so that you can explore the most relaxing shapes for you during the workshop. Poses can be grounded or flying. After taking shape with the support of the aerial hammock, you’ll enjoy deep vibrational, highly tuned sounds from perfect-pitch crystal quartz singing bowls and chimes. These powerful vibrations can balance dissonant frequencies in the body, bringing them to harmony and creating feelings of relaxation and connection. Each bowl and tone represents a different energy system or chakra, for deeply healing effects. Bring your intentions and be prepared to float away into bliss. You’ll leave feeling refreshed and relaxed in a very unique way.

This is an in-studio workshop. Space is limited to 9 people, please sign up in advance to save your space.

Cost of workshop: $40

Sunday, 12:00pm – 1:15pm

Learn how to conjure confidence in this body positivity workshop! We will be confronting the unfair expectations that we have set for our physical selves, and exploring ways to practice self-love through mindfulness and movement.

This is an in-studio workshop and limited to 4 students. Sign up early to reserve your spot!

Cost of workshop: $45

Sunday, 12:00pm – 1:15pm

Build your confidence and strength in this workshop designed specifically for bigger bodies and their unique needs. This is a safe space where you will learn to harness your natural strength and abilities, and where you will come to realize that the body you are in is one that can do amazing things – no matter the shape or size. All levels welcome, no experience required. Pants are OK, but wear shorts underneath for poses that require skin if you feel comfortable doing so.

This is an in-studio workshop and limited to 4 students. Sign up early to reserve your spot!

Cost of workshop: $45

Sunday, 1:30- 3pm

The MELT Method is a simple self-treatment technique that eliminates chronic pain, improves flexibility, posture, and decreases the accumulated stress caused by the repetitive postures and movements of everyday living. Tap into your connective tissue system to enhance body awareness and release tension for vibrant health and pain-free movement. The first time you MELT, you’ll feel a difference! No previous experience is necessary. All equipment will be provided (soft roller and small balls) and will be available for purchase.

Join me for an introduction to the MELT Hand & Foot Treatment. Learn this simple self-treatment that helps to erase pain and tension in your hands, feet, neck, and low back. This self-treatment can make your whole body feel better and provide relief from neck and low back pain, arthritis, bunions, plantar fasciitis, and carpal tunnel syndrome. You will learn simple ways to regain whole-body balance through MELT hand and foot self-treatments that rehydrate the connective tissue in your hands and feet, to make your whole body feel better. Come see how four little balls can change your life!

No previous experience is necessary. All equipment will be provided and sanitized but if you prefer to bring your own equipment please do so. You will need the hand and foot kit. Kits and DVDs will be sold at the workshop.

Amy Liss is a Certified MELT Instructor, a Certified Nia Black Belt Instructor, and a Certified Ageless Grace Educator. She volunteers for Washington Women Outdoors, a DC area non-profit organization with a mission of empowering women, as a trip leader. She loves being active, playful, and outdoors; hiking, backpacking, biking, paddleboarding, kayaking, caving, and has done some rock climbing and tree climbing. Her passion is teaching seniors, people with Parkinson’s, and the homeless. She is a 1st Degree Black Belt in Tae Kwon Do. Amy has a Master’s in Library Science and works in the information management field.

This is an in-studio workshop. Space is limited to 9 people, please sign up in advance to save your space.

Cost of workshop: $35

Saturday, 1:30pm – 3:00pm

This workshop will benefit those who want to start their own home practice as well as those students coming back to the studio who have opted to bring their own hammock rather than rent one.

When using your hammock in-studio it will be beneficial to learn how to confidently and safely tie your hammock to fit your needs as the size and height may be different if you bring your hammock home to practice (it’s also helpful for each time you wash your hammock!). We will break down the proper equipment, teach you how to tie 3 different aerial yoga knots (and how to pick which knot makes the most sense for you!), teach you how to care for your equipment, AND teach you a dozen poses to get your home practice started!

Space is limited to 8 students in person, so please register in advance to save your spot! Students will also be invited to join us virtually through Zoom.  Please make sure you register for the correct format.

Cost of workshop: $60

Sunday, 12:00pm – 1:15pm

In this workshop, we will focus on climbing with proper form, muscle engagement, and conditioning exercises that will have you off the ground in no time. This workshop is ideal for those who have never climbed before, or who have limited experience doing so. Shorts required, as we need our skin to stick to the pole.

This is an in-studio workshop and limited to 4 students. Sign up early to reserve your spot!

Cost of workshop: $45

Saturday, September 12th, 3 – 5pm

Sunday, September 13th, 3 – 5pm

The Yoga Trapeze ® is a unique inversion and suspension trainer designed to:

• relieve back pain with natural bodyweight traction and instant inversion therapy
• build strength with gravity resistance training and full body motions that are fun to practice
• increase flexibility effortlessly with passive stretching poses that feel great
• improve balance in a safe way with the support of the sling

Have fun and challenge yourself in new ways! Your practice with the Yoga Trapeze® will be framed by moments of mindfulness and breathing exercises. Every participant will be offered a healthy drink, freshly made of organic fruits and/ or vegetables and ginger (“ginger shot”).

 Our Teacher:

Martina Lazaro graduated as a Yoga Trapeze Instructor from the Yoga Teacher’s College, Barcelona (Spain), an approved education provider of Yoga Alliance. She is a passionate teacher and loves accompanying people on their journey towards new horizons and helping them breaking personal limits.

This is an in-studio workshop. Space is limited to 9 people, please sign up in advance to save your space.

 Cost of workshop: $40

Sunday, 1:30- 3pm

Want to learn some key techniques to reduce neck pain and low backache? This Mini Map Workshop will show you 2 10-minute maps that target these common body aches & dysfunction. Regular MELTing can help prevent pain, heal injury, and erase the negative effects of aging and active living. Experience immediate results as they guide you through Hands-off Bodywork™ using a Mini Map, MELT Hand and Foot Treatment Balls, and specialized rollers. Learn how to self-treat on your own at home in just minutes a day to create lasting changes.

No previous experience is necessary. All equipment will be provided and sanitized but if you prefer to bring your own equipment please do so. You will need one soft ball from the hand and foot kit and a soft roller.

MELT kits and rollers are available for sale at the workshop. Participants receive a MELT Map printout for at home treatment.

The MELT Method is a simple self-treatment technique that eliminates chronic pain, improves flexibility, posture, and decreases the accumulated stress caused by the repetitive postures and movements of everyday living. Tap into your connective tissue system to enhance body awareness and release tension for vibrant health and pain-free movement. The first time you MELT, you’ll feel a difference! No previous experience is necessary. All equipment will be provided (soft roller and small balls) and will be available for purchase.

Amy Liss is a Certified MELT Instructor, a Certified Nia Black Belt Instructor, and a Certified Ageless Grace Educator. She volunteers for Washington Women Outdoors, a DC area non-profit organization with a mission of empowering women, as a trip leader. She loves being active, playful, and outdoors; hiking, backpacking, biking, paddleboarding, kayaking, caving, and has done some rock climbing and tree climbing. Her passion is teaching seniors, people with Parkinson’s, and the homeless. She is a 1st Degree Black Belt in Tae Kwon Do. Amy has a Master’s in Library Science and works in the information management field.

This is an in-studio workshop. Space is limited to 9 people, please sign up in advance to save your space.

Cost of workshop:$35

Friday 5-9pm, Saturday 12:30am – 8:30pm, and Sunday 9:30am – 5:30pm

Aerial Yoga is one of the fastest growing forms of yoga practice! Take Flight and join Jessie Hill, Traci Tufano & Flying Buddha Studio for Flow & Fly’s Aerial Yoga Teacher Training! 

In this course, you will become a certified aerial yoga teacher and learn how to safely share this yoga practice with others of all levels. You can expect:

• To improve your own aerial yoga practice! Learn new poses, transitions, refreshing your own aerial yoga love
• To learn modifications and variations that you can share with students to make this practice accessible to all
• To explore the range of this practice! From strength building fire, to restorative decompression of the body (and more!)
• To find your teaching voice: find the confidence needed to make this practice encouraging, fun and safe
• To gain a deeper understanding of aerial yoga in the body as we explore anatomy, physiology and the subtle body
• To have access to Jessie Hill, Traci Tufano and the rest of the Flow & Fly network to support you in your teaching journey
• To be inspired and to create some magic!

Level 1 contains 80 beginner/intermediate aerial yoga postures, with a focus on safe transitions between them (after all, it’s FLOW & fly).

You will leave this class ready to teach! Expect to recoup your investment with the skills you learn in this training, which will prepare you to teach aerial yoga classes, privates, and workshops!

The Flow & Fly Teaching Manual is a full-color resource that you will be able to use long after the training is over. The Flow & Fly Teaching Manual is only available to students enrolled in the teacher training (for an additional $125.00).

This is an in-studio workshop. Space is limited to 9 people, please sign up in advance to save your space.

Cost of Training: $850

*Manual is purchased separately: $125

Sunday, 1:30- 3pm

During an average year, 85% of elite and recreational athletes are injured and 80% of all orthopedic injuries are sports or exercise induced. Too many people experience chronic pain and injury while doing something positive for their health. In this workshop, we will reveal a solution to achieve peak performance without painful side effects of training. Learn to self-treat the missing link just beneath your skin that remains untapped by exercise, yoga, stretching, or myofascial release techniques and gain immediate improvement in range of motion and alignment along with long-term benefits like improved performance and joint resilience. Workshop is open to athletes and non-athletes alike. No previous experience is necessary. MELT kits and rollers are available for sale at the workshop. Participants receive a MELT Map printout for at home treatment.

The MELT Method is a simple self-treatment technique that eliminates chronic pain, improves flexibility, posture, and decreases the accumulated stress caused by the repetitive postures and movements of everyday living. Tap into your connective tissue system to enhance body awareness and release tension for vibrant health and pain-free movement. The first time you MELT, you’ll feel a difference!

No previous experience is necessary. All equipment will be provided and sanitized but if you prefer to bring your own equipment please do so. You will need one soft ball from the hand and foot kit and a soft roller. Equipment will be available for purchase.

Amy Liss is a Certified MELT Instructor, a Certified Nia Black Belt Instructor, and a Certified Ageless Grace Educator. She volunteers for Washington Women Outdoors, a DC area non-profit organization with a mission of empowering women, as a trip leader. She loves being active, playful, and outdoors; hiking, backpacking, biking, paddleboarding, kayaking, caving, and has done some rock climbing and tree climbing. Her passion is teaching seniors, people with Parkinson’s, and the homeless. She is a 1st Degree Black Belt in Tae Kwon Do. Amy has a Master’s in Library Science and works in the information management field.

This is an in-studio workshop. Space is limited to 9 people, please sign up in advance to save your space.

Cost of workshop: $35

Friday 5-9pm, Saturday 12:30am – 8:30pm, and Sunday 9:30am – 5:30pm

Level 2 Aerial Yoga Teacher Training takes it up a notch and contains 80 postures and transitions! The sequence of postures warms up the body to prepare for more challenging core work, building upper body strength and deepening trust in yourself and the hammock!

Expect to:

• To deepen your own aerial yoga practice! Learn challenging new poses, transitions, refreshing your own aerial yoga love. To learn modifications and variations that you can share with students to make this practice accessible to all.
• Learn how to teach to mixed levels and introduce prep and peak poses.
• To find your teaching voice; find the confidence needed to make this practice encouraging, fun, and safe.
• To gain a deeper understanding of aerial yoga in the body as we explore anatomy, physiology, mudras, and chakras.

Our Level 1 Flow and Fly Aerial Yoga Teacher Training is the prerequisite for this training.

This is an in-studio workshop. Space is limited to 9 people, please sign up in advance to save your space.

Cost of Training: $850 ($250 deposit secures your spot)

*Manual is purchased separately: $125