The
Sanctuary.
"When you walk inside carrying your burdens and heartaches, your joys and your jubilee — you will be strengthened, transformed, and fortified."
functions
each week
No commitment.
Closer than you think.
We're right over the Frederick Douglass Memorial Bridge — walking distance to Audi Field, Navy Yard, and Anacostia Metro (Green Line). Validated parking is available on-site.
You don't need a gym and a yoga studio.
You need FlowWell.
Every class at FlowWell lives inside one of four training functions — Strength, Flow, Endurance, and Recover. Together they let you program a full week of training in one place: build power, move through vinyasa, build stamina, and let your nervous system actually rest. Come for the class you know. Grow into the rest.
Equipment-based and bodyweight conditioning — dumbbells, resistance bands, and vinyasa sequencing that adds real load to your practice. Strength classes build the physical power to carry yourself, and each other, through everything else you do.
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Vinyasa sequencing with light dumbbells woven in. Every hold earns something, every flow builds something — strength training that moves. Expect heat, intention, and a class that follows you out of the room.
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Athletic conditioning, mat-based and movement-forward — dumbbells, resistance bands, and bodyweight circuits structured in rounds: build, recover, repeat. This is not a yoga class with weights. This is a conditioning class inside a yoga studio.
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A foundational entry point for classical mat Pilates, focused on precision, core engagement, and the essential mechanics of movement. No experience required.
Vinyasa yoga in every register — a dynamic style that links each breath to a movement in one continuous sequence, from a student's first Sun Salutation to fully self-directed practice. This is the core of the FlowWell schedule.
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The on-ramp for a student who has never stepped on a mat. No experience, no flexibility, no prior vocabulary required — poses are taught by name and built slowly into the two sequences that anchor nearly every vinyasa class on this schedule.
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A standard, beginner-friendly vinyasa class — breath-led, steady-paced, with space to explore alignment and flow. All levels welcome, especially those new to yoga or returning to their practice.
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A Sunday morning embodiment experience designed to fortify you for the week ahead. Set to soulful music and held in soulful community, built for anyone seeking a deeper connection to the Divine through movement.
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An intermediate vinyasa class that moves faster and cues less — sequences layer, transitions quicken, options run deeper. You don't need to be advanced. You need to be comfortable moving breath-to-movement without step-by-step instruction.
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An intermediate vinyasa class that integrates multiple limbs of yoga into one practice — pranayama (breathwork), meditation, and asana (movement) — moving fluidly between all three rather than isolating any one element.
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An advanced, self-directed vinyasa class. Two guided rounds bring the room onto one breath — then the mat is yours, with a rotating instructor on the floor the entire class for hands-on, consent-based support.
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An intermediate-to-advanced power vinyasa class — bodyweight, breath, and longer holds, built for endurance and heat. A full-body experience rooted in the mat, nothing else.
Cardiovascular output and stamina — on the mat and in the street. Endurance classes build the staying power that makes everything else sustainable, because liberation is a long game.
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A community-paced neighborhood run departing from and returning to The Sanctuary every Saturday morning, followed by a guided post-run stretch and recovery session inside the studio. No one runs alone. All paces welcome.
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An intermediate-to-advanced power vinyasa class built for endurance and heat — bodyweight, breath, and longer holds that challenge stability and ask you to stay present through intensity.
Fully supported rest and nervous-system regulation using props, breath, and stillness. Recover classes aren't a break from training — they're the part of training that protects everything else and keeps you in the game.
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A heart-centered, all-levels vinyasa experience — soulful, rooted in community, music, and intention.
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Candlelight, soft music, and a room full of blankets, bolsters, and blocks — a guided rest, not a deep stretch. Every prop is there to hold you fully, so nothing in your body has to work. Particularly good for active minds, active lives, and active bodies.
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Blends long, passive holds with the fully supported rest of Restorative — props, breath awareness, and plenty of time to settle into each shape. Pairs well with Sit + Soften or Sound Sanctuary for a deeper reset.
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Meditation and applied mindfulness led by a licensed psychotherapist — a grounding introduction, guided meditation with light sound healing, and open Q&A. Alternates biweekly with Sound Sanctuary.
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Guided breathwork drops the room into presence, then a deep sound bath with singing bowls carries it through to close. Come as you are. Leave fortified. Alternates biweekly with Sit + Soften.
Book your spot.
Real-time class times, straight from Mindbody. Pick a class below and book in a couple clicks.
Saturdays + Sundays
are their own thing.
Strong Saturdays is FlowWell's signature Saturday morning arc — three classes back-to-back, each one building on the last: a free community run, a strength and conditioning session, and a power vinyasa flow to close it out. Stay for one, or stay for the whole morning.
Sturdy Sundays is FlowWell's Sunday lineup, built to open the week grounded and fortified: an embodiment flow, a soulful community class, and a recovery close built for stillness. Come for one class or move through the whole day.
Find your way in.
Every membership includes unlimited classes and access to the full schedule. No surprises. No hidden fees.
- Unlimited classes for 2 full weeks
- Access to every class type
- No commitment — the easiest way to try FlowWell
- New to FlowWell only
- Unlimited classes
- Rate never increases — ever
- Book 2 weeks in advance
- Priority access to workshops + events
- Founding Member designation
- Unlimited classes
- Full schedule access
- Book 1 week in advance
- Cancel anytime
- Unlimited classes
- Full schedule access
- For Ward 7 & 8 residents
- Purchased in studio only
Not ready to commit? Drop in for $25 or grab a class pack.
Receive 15% off any membership or class pack. Not available for online purchase — email hello@flowwellyoga.com to redeem.
The Community Library.
Powered by the Black Folx Wellness Collective. Members can check out as many books as they like, at a time — browse the full catalog online, then pick up your stack in studio.
Browse the Library →Give the gift of FlowWell.
A FlowWell gift card is stillness, strength, and community — delivered straight to their inbox. Perfect for a birthday, a milestone, or just because. Redeemable toward any class, class pack, or membership.
Buy a Gift Card →Everything you need
before you arrive.
Washington, D.C. 20020
Saturday: 8:00-1:00 PM
Sunday: 8:30 AM–1:00 PM ; 5:00-7:00 PM
Studio Assistants.
The heartbeat behind every class — greeting you at the door, setting up the room, and holding space for the FlowWell community. Click a card to meet them.