Class Offerings
At Paus Yoga, our classes are designed to meet you where you are and elevate your practice—whether you seek the grounding energy of Take a Pause (earth & water), the fluidity of Find Your Flow (water), or the strength and lift of Rise with Power (fire & air).
Take A Pause
Take a moment to slow down and reconnect with yourself in our Take a Pause classes—designed to ease tension, restore balance, and leave you feeling refreshed. Whether it’s the deep release of RecoveRing, the soothing vibrations of Sound Bath, the mindful flow of Paus Flow, or a deep stretch in Empower Stretch, these sessions are your reset button. Rooted in elements of earth and water, these classes help you move with intention, relax deeply, and find stillness amidst the chaos of daily life.
Find Your Flow
Our Find Your Flow classes blend music and movement through Inside Flow, where every sequence is choreographed to the rhythm of a song. Whether you’re starting with Inside Flow Basics, leveling up in Inside Flow L2, or diving into Inside Flow 101, each class refines your transitions and deepens your practice. For a traditional vinyasa experience, Empower Flow offers a dynamic, non-choreographed Hatha Vinyasa class to build strength, flexibility, and presence.
Rise With Power
Our Rise with Power classes are here to ignite your strength, push your limits, and elevate your practice, all while being supported by an empowering community. Whether you’re building core strength in Strong L1, taking flight in Acroyoga, or mastering the fundamentals in Acro Basics, these classes are made for those craving dynamic movement, partner play, and powerful breakthroughs—together.
TAKE
A
PAUSE
Pause
Take A Pause
Beginners
I Feel Grounded
Pause and reconnect with your body in Yin and Gentle Stretch, a grounding class designed to release tension and restore balance. Through passive holds, gentle movements, and optional myofascial release, this practice targets connective tissues, enhances mobility, and promotes deep relaxation.
With props like bolsters and straps, every posture offers support and ease, leaving you feeling refreshed, centered, and calm. Perfect for all levels, this class invites you to slow down, unwind, and nurture your body and mind.
Pause & RecoveRing
Take A Pause
Beginners
I Feel Released
Take a pause and care for your body with Pause and RecoveRing, our restorative class using RecoveRings to release tension, improve mobility, and realign your body. Ideal for runners, gym-goers, or anyone needing a reset, this class combines breathwork, gentle stretches, and myofascial release for deep relief.
Finish with a soothing neck, head, or face massage, leaving you feeling refreshed, rejuvenated, and ready to move with ease. Recover, realign, and reset—you’ve earned it!
Yoga Basics
Take A Pause
Beginners
I Feel Centered
Discover the foundation of your practice with Yoga Basics, a class rooted in the element of earth to build stability and strength. Focused on alignment and foundational poses, this session blends active and passive holds to enhance both strength and flexibility.
Explore each shape with intention, honoring your body’s uniqueness, with modifications for all levels. Leave feeling grounded, confident, and in tune with your body, ready to move with mindfulness. Whether new or revisiting the basics, this class empowers your practice from the ground up.
Yoga Basics With RecoveRing
Take A Pause
Beginners
I Feel Refreshed
Rediscover the basics with Yoga Basics with RecoveRings, a class designed to refine alignment, build body awareness, and create space through mindful movement. Perfect for beginners or anyone revisiting the roots of their practice, this class blends foundational poses with RecoveRings to deepen alignment, improve flexibility, and explore functional movement.
With modifications for all levels, this practice enhances posture, mobility, and balance, building a strong foundation for your yoga journey. Leave feeling aligned, flexible, and refreshed, ready to move with confidence and mindfulness.
Empower Stretch
Take A Pause
Intermediate
I Feel Open
Ignite strength and stability in Empower Stretch, a dynamic class inspired by the elements of fire and earth. Focused on deep stretches, mobility drills, and functional movements, this practice enhances flexibility and body awareness.
Each session targets a specific area, like shoulders, hips, or hamstrings, helping release tension and improve mobility. With props and modifications for all levels, this class is perfect for anyone dealing with tightness from daily life, whether you're a gym-goer, runner, or sitting at a desk.
Feel grounded, open, and empowered after class, with enhanced mobility and strength to move with ease.
Empower Stretch With RecoveRing
Take A Pause
Intermediate
I Feel Mobile
Empower Stretch with RecoveRings is a dynamic class that blends deep release techniques with mobility work, myofascial release, and trigger point therapy using the innovative RecoveRings. These versatile tools help alleviate deep-seated tension, enhance posture, and improve mobility, allowing you to access deeper, more effective stretches.
Each session focuses on a specific area—such as shoulders, hips, or hamstrings—to build strength, increase flexibility, and release tightness. Ideal for gym-goers, runners, and yogis looking for an active, functional approach to stretching, this class incorporates targeted myofascial release techniques with accessible modifications for all levels.
Leave feeling strong, open, and fully aligned, ready to move with greater ease and freedom.
Paus Flow
Take A Pause
Intermediate
I Feel Balanced
Find balance and rejuvenation in Paus Flow, a slow vinyasa class blending fluid movement, grounding stretches, and invigorating energy. Guided by the elements of water, earth, and fire, this practice offers a harmonious yin-yang experience that builds heat while grounding you in stability.
Ideal for those seeking mindful movement, improved mobility, and a bit of sweat in a meditative flow, this class is accessible to all levels, with props and modifications provided.
Leave feeling refreshed, grounded, and energized, reconnected with your body, breath, and balance.
Candlelight Sound Bath (45 mins)
Take A Pause
Beginners
I Feel Rested
Unwind in a serene atmosphere with a candlelit sound bath, guiding you into deep relaxation. In this 45-minute class, settle into a supported savasana, surrounded by the calming tones of Tibetan singing bowls, as gentle sounds ease tension and quiet the mind.
Ideal for ending your day peacefully, this class offers a tranquil space to unwind before sleep. Leave feeling relaxed, balanced, and ready for a restful night with a sense of inner peace.
Sound & Restore (45 mins)
Take A Pause
Beginners
I Feel Restored
Immerse yourself in the calming vibrations of a sound bath paired with restorative yoga in this 45-minute escape. Start with gentle stretches and poses to release tension, grounding you before settling into a supported savasana. The soothing tones of tibetan singing bowls wash over you, melting stress and calming the mind.
This practice offers deep relaxation, mental clarity, and emotional balance, perfect for recharging during a busy day. Leave feeling refreshed, grounded, and ready to return to your day with renewed peace.
Melodic Sound Bath
Take A Pause
Beginners
I Feel Calm
Take a pause and immerse yourself in a soothing soundscape designed to calm the nervous system and restore balance. This deeply relaxing experience blends the harmonious vibrations of crystal singing bowls, chimes, and other healing instruments to help release tension, quiet the mind, and guide you into a state of peace. No prior experience is needed—simply arrive with an open heart and let the frequencies wash over you.
For those who wish, the session concludes with an optional tarot or oracle card draw, offering a moment of personal reflection to deepen your journey.
Please note: If you have any health conditions, especially a pacemaker, we recommend consulting your doctor before attending. We provide towels, bolsters, and blankets to support your comfort—just wear something cozy and let yourself fully unwind.
FIND
YOUR
FLOW
Inside Flow
Intermediate
Find Your Flow
I Feel Uplifted
Experience the magic of movement and music with Inside Flow Signature, our signature class at Paus Yoga. Rooted in the element of water, this class is ideal for vinyasa flow enthusiasts seeking a modern twist on yoga.
Warm up with a breakdown of the main choreography, moving to the beat of the music. Minimal alignment cues are given for basic yoga poses, with a focus on unique transitions in the sequence. Then, flow to a main track—repeating it 3-4 times to fully immerse yourself in the rhythm.
Using contemporary pop music, this class offers a refreshing blend of movement and self-expression. In the final 15 minutes, students can record themselves completing the flow. Each session features themed playlists curated by our talented Inside Flow Teachers.
Expect to sweat, feel invigorated, and leave class more in tune with your emotions, self-expression, and the rhythm of your body—a truly uplifting experience!
**Note: This class is great for those already familiar with vinyasa and not recommended for yoga newcomers.
Inside Flow L2
Find Your Flow
Advanced
Feel Invigorated
Take your Inside Flow practice to the next level with Inside Flow Level 2, an advanced class for those who thrive on a challenge. With complex choreography, mandala-inspired flows, and double-beat BPM tracks, this session deepens your connection to music and movement in an exciting, immersive experience.
Begin with a warm-up to break down intricate transitions and prepare your body. Minimal alignment cues keep the focus on refining advanced movements and mastering the choreography. Flow through the main track multiple times, fully embracing the rhythm and creativity.
For seasoned practitioners, this class pushes boundaries, enhances self-expression, and unlocks new levels of movement. Expect to sweat, move with purpose, and leave feeling energized, empowered, and in sync with the music.
**Note: This class is great for those already familiar with Inside Flow and not recommended for Yoga/ Inside Flow newcomers.
Inside Flow Basics
Intermediate
Find Your Flow
I Feel Energized
Discover the joy of movement and music with Inside Flow Basics, a beginner-friendly class that introduces you to flowing seamlessly to the rhythm. Combining breath, music, and movement, this dynamic vinyasa experience is both fun and approachable.
You’ll learn unique transitions and movements that define Inside Flow, focusing on technique and building a strong foundation. While beginner-friendly, a basic understanding of yoga poses and body awareness is recommended, as the emphasis is on moving to the beat rather than alignment cues.
Perfect for music lovers and vinyasa enthusiasts, this class will leave you feeling energized, uplifted, and deeply connected to your body and rhythm.
**Note: This class is great for those already familiar with vinyasa and not recommended for yoga newcomers.
Inside Flow Gentle
Beginners
Find Your Flow
Feel Refreshed
Inside Flow Gentle is a soothing, slower-paced Inside Flow class that blends gentle stretches and passive holds with choreographed movements, all set to the rhythm of the music. This class offers a yin-yang style flow, combining the fluidity of movement with the stillness of deep, restorative stretches.
You’ll flow to the beat of the music, moving through a sequence that builds slowly, allowing for release and relaxation. While the pace is gentle, the connection to the music and the flow remains strong, creating a mindful practice that leaves you feeling refreshed, relaxed, and more connected to your body.
Ideal for those looking to unwind, recover from stress, or enjoy a gentle, rhythm-based flow.
**Note: This class is great for those already familiar with yoga and not recommended for yoga newcomers.
Inside Flow Gentle WIth RecoveRings
Beginners
Find Your Flow
I Feel Renewed
Inside Flow Gentle with RecoveRing is a soothing, music-driven class that combines choreographed movements, gentle holds, and yin-like stretches with RecoveRings for myofascial release. Perfect for those looking to release tension, enhance flexibility, and unwind at a slower pace.
With fewer technical cues than Inside Flow Basics, this class focuses on flowing with the music. It’s beginner-friendly but a basic understanding of yoga poses helps you fully enjoy the rhythm-based experience.
Leave feeling refreshed, relaxed, and deeply connected to your body, ready to move with ease and grace. Ideal for stress relief or a gentle, calming flow.
Inside Flow 101 L1
Intermediate
Find Your Flow
I Feel Inspired
Dive into the fundamentals of Inside Flow with Inside Flow 101 Level 1, a deeper learning class perfect for beginners eager to explore the artistry of moving to the beat.
This session breaks down key movements like cobra rolls, wild thing, balancing poses, and weight transfers, all while emphasizing alignment, technique, and the connection between rhythm and breath. While the class doesn’t feature a full choreographed sequence, you’ll flow to the music and refine your movement with purpose.
Ideal for those with a vinyasa background, this class builds a strong foundation for Inside Flow, leaving you feeling empowered, inspired, and ready to embrace music-driven yoga.
**Note: This class is great for those already familiar with vinyasa and not recommended for yoga newcomers.
Inside Flow 101 L2
Find Your Flow
Advanced
Feel Confident
Inside Flow 101 Level 2 is a workshop-style class for aspiring Inside Flow teachers to refine their skills in a supportive environment. Designed to deepen your understanding of this music-driven vinyasa, it focuses on teaching techniques, cueing, music analysis, Spanda, and more.
Pre-requisite: Completion of Inside Flow Teacher Training.
Note: This class is exclusively for aspiring teachers.
As a deeper learning experience, it may not include a full choreographed flow. 3 credits.
Inside Flow With Aly & Teacher-in-Training
Find Your Flow
Intermediate
I Feel Open-Hearted
Join founder Aly and our Teacher-in-Training team for a unique Inside Flow experience! Aly will guide the flow with her signature style, while aspiring teachers lead portions of the class, offering fresh perspectives and a collaborative energy.
Flow to curated music, explore unique transitions, and deepen your practice in a fun, supportive atmosphere. Perfect for beginners or seasoned practitioners of Inside Flow, this class combines learning, connection, and the vibrant energy of our teaching team.
Come flow, support emerging teachers, and experience the magic of Inside Flow with us!
**Note: This class is great for those already familiar with vinyasa and not recommended for yoga newcomers.
Empower Flow
Find Your Flow
Advanced
I Feel Powerful
This energizing Vinyasa-style class is perfect for advanced practitioners who want to challenge themselves with deep stretches, dynamic flow, and a good sweat.
Expect a combination of core-building sequences, balancing poses, hip and heart openers, and invigorating inversions or arm balances. The class begins with breathwork and meditation, followed by a dynamic flow to build strength and flexibility, and finishes with cool-down stretches and savasana.
Empower Flow will leave you feeling strong, centered, and energized.
RISE
WITH
POWER
Strong L1: Inversions With RecoveRings
Rise With Power
Intermediate
I Feel Energized
Step into inversions with Strong L1: Inversions with RecoveRings, a beginner-friendly class that uses the RecoveRings to build confidence, strength, and mobility. Integrated throughout the class, the RecoveRings enhance core work, mobility drills, and muscle activation for a more effective practice.
Each session begins with targeted prep, including core strengthening and mobility exercises, followed by clear demonstrations and partner work to make inversions accessible for all levels.
End with myofascial release for relaxation and recovery. Leave feeling strong, mobile, and energized, ready to elevate your inversion practice with support and empowerment.
Strong L1: Inversions & Arm Balance
Rise With Power
Intermediate
I Feel Strong
Step into inversions and arm balances with Strong L1, a beginner-friendly class designed to build confidence and strength. Guided by the elements of air and fire, this workshop-style class focuses on cultivating lightness, strength, and energy.
Perfect for those with a consistent yoga or movement practice, each session includes prep, core work, and mobility drills to prepare you for inversions. Clear demonstrations and partner work provide support and insight, making the practice accessible for all levels.
Leave feeling strong, mobile, and energized—your perfect starting point for inversions with guidance, community, and empowerment.
Stronger L2
Rise With Power
Advanced
I Feel Confident
Take your inversions to the next level with Stronger L2, an advanced class focused on complex inversions, arm balances, and seamless transitions. Building on Strong L1, this class dives into Handstands, Forearm Stands, and Headstands with a playful yet focused approach.
Each session begins with warm-ups, mobility drills, and core work, followed by step-by-step breakdowns and partner work to refine technique and alignment.
Designed for those with inversion experience, Stronger L2 helps build confidence, strength, and flexibility. Leave feeling empowered, mobile, and inspired to tackle even more advanced poses with control.
Acro Basics (75 mins)
Rise With Power
Beginner
I Feel Uplifted
Start your Acroyoga journey with Acro Basics, a beginner-friendly class designed to build strength, balance, and trust. Learn essential poses and techniques while discovering the roles of Base, Flyer, and Spotter in a fun, supportive environment.
Focus on partner poses, body alignment, and communication skills with step-by-step guidance. Whether you come with a buddy or fly solo, you'll build trust, teamwork, and community.
No prior experience needed—just bring curiosity, fun, and a desire to connect. Leave feeling strong, energized, and more connected!
AcroYoga (75 mins)
Rise With Power
Intermediate
I Feel Freedom
Experience the joy of Acroyoga, where strength, balance, and trust meet in a dynamic, playful practice. Combine yoga and acrobatics as you partner up to explore creative poses, improve flexibility, and build communication skills.
Work together to lift, balance, and support each other, while developing trust, teamwork, and creativity. Perfect for beginners or experienced practitioners, this class fosters connection and confidence.
Bring a partner, a friend, or come solo to meet new ones. Dive into the fun and defy gravity while having a blast!
