Form + Flow

🌟 Starting today 🌟 Mat Pilates for Spinal Mobility. To support long-term spinal health, we’re introducing a new weekly class that focus on Spinal Mobility. Through mindful movement, core strengthening, and mobility-focused exercises, you’ll explore ways to create more space, freedom, and ease throughout your body.

“You’re only as young as your spine is flexible.” While the exact wording varies, the wisdom behind the saying remains the same: a healthy, mobile spine is one of the keys to moving well and feeling well as we age.

Our modern lifestyles often leave us sitting more, moving less, and carrying tension through the back and shoulders. Over time, this can affect not only how we move, but how we feel.

Join us Mondays 12pm at Form + Flow Waterfront
Led by Irene Gannon

A serene and peaceful weekend with our beautiful yoga community. 🌿

So grateful to gather on this land and do the deep inner work together. Time seemed to dissolve into slow mornings, yoga practices, dharma talks, sound meditations, nourishing meals, quiet nature, and meaningful connection.

And somehow, the rain made it all even more special - created space for us to soften, slow down, and simply be.

Thank you to every single person who said yes to this retreat and shared your presence, openness, and heart with us. We truly couldn’t ask for more.

Until next time. 🤍




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This Summer Sound Journey is an invitation to soften into the rhythm of the season, reconnect with your body and breath, and create space for reflection, renewal, and ease. Whether you are seeking grounding, clarity, or simply a moment to pause and receive, this experience offers a sacred container to reset, restore, and reconnect under the energy of summer.

Guided by

As the warmth and vitality of summer arrive, you’re invited to lie down and immerse yourself in a nourishing sonic landscape of gongs, singing bowls, and other overtone-emitting instruments.

Through mindful listening and conscious intention, we allow the vibrations to guide us into restorative meditative states, supporting nervous system regulation, energetic alignment, and emotional spaciousness.

Please arrive 10 minutes early to settle in, as late entry will not be permitted.

www.formandflow.co

✨ MEMORIAL DAY SPECIAL ✨

— 6 MONTH UNLIMITED MEMBERSHIP (Mat rental included) — $950

Includes:
• Unlimited classes at both locations
• Yoga, Mat Pilates, Sculpt + Sound
• Complimentary mat rentals
• 3 guest passes
• 10% off workshops + events
• Up to 3 complimentary pauses

✨ CLASS PACK PROMO ✨

• Buy 5 classes → receive 1 free
• Buy 10 classes → receive 2 free
• Buy 20 classes → receive 4 free

Summer in the city can feel fast, scattered, and overstimulating. Let this be your reminder to stay connected to yourself through movement, stillness, breath, and community.

Sale ends Monday, May 25th at midnight.

We can’t wait to practice with you 🤍
www.formandflow.co/pricings

Not your typical date night or yoga class. Come spice it up on your mat with something fun and different! Beginner friendly partner yoga.

Partner yoga is a playful way to stretch and connect with another person which enhances body strength and flexibility and builds nonverbal trust and communication. Partner yoga can be done with anyone - romantic partner, a friend, sibling, parent or even the new person in class next to you.

Working with a partner provides balance in yoga poses while establishing and maintaining proper body alignment and it has so many health and heart benefits! Discover the joy of bending, folding, and lifting one another up - both physically and mentally - by using your partner’s weight and breath to deepen poses, relieve stress and work up a sweat.

No previous experience or partner needed!

Here’s our class schedule for the month ✨

Save it, plan your week, and stay consistent.

Quick note: schedules may shift occasionally, so please check the live calendar before class to stay updated.

We’ll meet you on the mat.

+flow

🌸 Cacao Ceremony Honoring Mothers and Motherhood in All Stages🌸

This is a co-ed experience for all mothers, partners of mothers, women desiring children anyone grieving the passing of a mother, those exploring IVF, women moving through miscarriages or abortions... and all other facets of motherhood.

This cacao ceremony is an invitation to honor, be with, and process your experiences of/ relationship to mothers and motherhood.

What previous attendees have said:
“This was life changing. I feel completely new.”
“Wow, that was beyond anything I could have anticipated”
“I feel so much peace... A full mind-body-heart recalibration.”

This is a deep energetic reset + recalibration specifically curated to support the intensity of life here in NYC.

A transformational journey woven in communion with the Spirit of Cacao, La Medicina del Corazon, and the power of Sound as Medicine.

As our hearts expand and intentions crystalize, we will experience a sonic landscape of cosmic frequency, an intuitive deep dive of listening and alchemy.

Whether you’re brand new to the art and technology of ceremony or you’re a seasoned veteran, you are most welcome.

Hosted by Ceremonialist + Spiritual Guide Serena Grace

Meet our new teacher - 🌿✨
Kasha’s path is the kind that runs deep. After years of devoted practice, she’s studied with some of the most influential voices in the yoga world - Raghunath Cappo and Sondra Loring up in Hudson, NY, and then Tanya Bulton and Loren Basset at Pure Yoga here in the city, where she trained in Hot Power Yoga. 🔥

In her classes, you’ll build heat, endurance, flexibility, and strength while staying anchored in breath-centered meditation. Her sequencing is creative and often rooted in Surya Namaskar - giving you both structure and flow.

Flow with her: Mondays at Waterfront - Vinyasa, 7:30pm.
Subbing at Queensbridge (keep an eye on the schedule!)

Formandflow.co

Join us for Restorative Yoga with Live Guitar, a special session led by , an evening of deep rest soundtracked by live acoustic guitar as you melt into long-held restorative poses.

Thursdays, April 23 & May 14
Form + Flow Waterfront

Sign up with your regular class packs & membership. Don’t miss it!
Link in bio 🎸🧘‍♀️

Some wonderful news to share - Dorita is officially stepping into the role of studio manager at Form + Flow, and honestly, it just feels right.

Dorita has over 20 years of personal practice, a decade of teaching, and spent six years living and teaching inside a Bhakti tradition yoga ashram. Her classes weave together Hatha, Vinyasa, Ashtanga, Yin, and Dharma yoga, always grounded in alignment and yoga philosophy.

Before becoming a yoga teacher, Dorita spent over a decade in the corporate world. That background gives her a real understanding of what stress does to the body and mind — and it shows in the way she teaches.

Born and raised in Cali, Colombia, Dorita brings so much warmth and heart into this community. Rooted in Ayurveda and yogic tradition, she helps you understand not just how to move, but what your body actually needs.

We’re so happy to have her leading with us. Come say hi and welcome her into this new chapter. 👏👏

If you’re an early bird, you can catch her Monday, Tues, Wed and Friday at 7:30am. Or Monday 7:30pm Yin at Waterfront studio.

Thank you!! 🫶❤️🙏