Attention to how you’re moving in the world changes your experience. When you attend classes or receive personal training with us, you will be more aware and resilient in your daily life. There are three ways you can move with us:

• Mats and props provided
• Focus on awareness and process over outcome
• Mindfulness practices to ground, restore and expand you
• Open studio

Power Flow Yoga
This class connects breath to movement through flow-based sequencing and builds body awareness and strength for students looking for medium to fast-paced yoga. This class may include optional inversions or arm balances and will provide many-level opportunities to practice.

Hot Power Flow Yoga
This class connects breath to movement through flow-based sequencing. The room will be heated to 80 degrees. This class builds body awareness and strength for students looking for medium to fast-paced yoga. This class may include optional inversions or arm balances and will provide many-level opportunities to practice.

Rest and Restore Yoga
This yoga class is designed for anyone needing to slow down, stretch out, relax and move without rush. This class includes longer holds and use of props to explore ways to restore reconnection with breath and body.

Slow and Strong Yoga
Enjoy this slow-paced class that focuses on internal awareness and alignment with the use of props. This class is excellent for those beginning a yoga practice or looking to refine their intentional flow.

Sculpt
This is a high-energy strength building class that combines repetition with weights. The class begins and ends with a short yoga flow, but is primarily tailored to build cardiovascular and muscle endurance and resilience.

Meditation and Movement
This class begins with mindful movement and ends with a guided meditation that is meant to lead students to an awareness of self. This slower-paced guidance will provide grounding and clarity.

Active Aerial Yoga
Using the Aerial Yoga Hammock, this class offers flow based sequencing to tone, open, and unify the body. You will be invited to go at your own pace through a series of standing, floating, floor and inverted poses adapted to aerial from familiar floor Yoga traditions.

This practice will leave you feeling more expansive inside and out. Expect core work, alignment insight, strength conditioning, and fun in a compassionate and safe class.

T- Shirt sleeves are always recommended for your comfort in class.

Restorative Aerial Yoga
Using the Aerial Yoga Hammock and drawing on traditions such as Yin and Restorative Yoga, this class focuses on breath, deep stretching and fascial massage. This is considered a "cold" practice because instead of building heat, we let gravity and time do the work of slowly releasing habits in the body and mind.

This class moves at a slow pace and offers a variety of Asana expressions to help you meet your body with compassion.

Dress in warm comfortable clothing for this class. T-shirt sleeves are always recommended for Aerial Yoga classes.

Yin Aerial Yoga
Using the Aerial Yoga Hammock and drawing on the traditions of Yin Yoga, this class focuses on breath, deep stretching held for two-five minutes, and fascial massage. This class aims to help you stretch and lengthen connective tissues while also teaching you how to sit with your thoughts.

Dress in warm comfortable clothing for this class. T-shirt sleeves are always recommended for Aerial Yoga classes.

Barre
This class is inspired by a unique combination of techniques used in ballet, Pilates and yoga. The focus is on small, controlled movements, isometric holds and high repetition. It is low impact but high intensity.

Pilates
Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment, stability, and flexibility. Most movements are performed on the floor with modifications and adjustments for more intense exercises. This group class is designed for all fitness levels.

Power Pilates
Built from the basic structure of Pilates, this workout is designed to get you sweating! Emphasis will be placed on activating the abdominal muscles in all movements for a results-driven burn in the core. Props will be used to challenge your stability and reinforce optimal alignment.

Cardio Dance
Cardio Dance gives you an opportunity to connect with your body, move with your breath and raise your heart rate. Start with mindful warm-ups and evolve to choreographed movement matched with song. Throughout this guided class, you will feel empowered to move in ways that feel powerful to you. No previous dance experience needed; simply bring a pair of shoes you can move in.

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• All equipment provided
• Coaching to meet your strength
• Build strength and endurance physically and mentally
• A community to cheer you on

Cardio HIIT 
From plyometrics to compound movements, this Cardio HIIT class provides exercises within a fast-paced and positive atmosphere. This style of both short and long bursts of movement is sure to have you sweating throughout the entire hour. 

Strength + Conditioning 
Meant to provide a muscle building focus, this Strength and Conditioning class offers heavier style weight training while incorporating cardiovascular elements. Instructors will help determine the correct weight for you and create an appropriate progression to build strength. The weekly classes alternate between squat-push and hinge-pull days to build all muscle groups.

Full Body TRX 
Offering increased control and stability, this Full Body TRX resistance class requires the utmost attention and connection between body and mind. With the use of the TRX system, the whole body will find cohesive strength.

Kickboxing
Our Kickboxing class is a mixture of basic boxing techniques mixed with non-boxing movements to promote full body coordination in this demanding workout. Bring a focused mind and an extra towel.

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• Attend your choice of group fitness class.
• Drop-in class only or with 1-hour Springs after your fitness class.
• Pre-pay for 5 non-transferable Class + Springs visits and receive 10% off.
• Email hello@knotsprings.com with questions.

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• 1st Session Complimentary
• Available to members and non-members
• Personalized coaching
• Booked as 1:1
• Available as single, eight or twenty-four session packages
• Build strength, stability and body awareness
• Create resilience and endurance
• Accountability to make and meet goals
• Mindset motivation
• Recovery soak in the Springs included with every session

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• 1st Session Complimentary
• Available to members and non-members
• Booked as 1:1 or 2:1 or group session
• Available as single, four or eight session packages
• Practice to build body awareness and mindfulness
• Personalized flexibility, strength, mobility and stability practices
• Opportunities for yoga philosophy, meditation and breathwork
• Accountability
• Recovery soak in the Springs included with every session

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