Acupuncture + Yoga with Lindsay MacDougall - Saturday, Dec 22nd 1:00 - 3:00 PM
Yoga Basics for Beginners with Abby Dobbs - 4 Sundays in January 12:00 - 1:30 PM

Flow I/II

This class is taught by:

Sophia Spencer

Sophia Spencer received her teaching certificate in 2005. She went on to take more training and attended workshops with different master teachers. Sophia has been teaching Vinyasa Flow in DC and MD ever since. She taught at SEC, NASA and other government agencies, and she also taught three teacher trainings. Her classes are challenging yet accessible. She encourages students to explore their ability under her safe instruction and yet find their edge physically and mentally. Her focus is to help students build a stronger yoga practice and get all the benefits associated with a serious yoga practice.

Jen Dryer

Jen is a native New Yorker who moved to DC in 2009, after 14 years of living and practicing yoga in NYC. She began her journey into yoga in 1996 to help combat the stress of life as a NYC public school teacher, and since then has made yoga an integral part of her world. She completed a Vinyasa Yoga Teacher training in 2006, where she was trained to teach in both Prana Flow yoga and power yoga styles. Now a mother of 2, she has become well-trained on how to modify for pregnancy and post-partum yoginis. She has taught yoga to children, teens, expectant mamas and adults and loves sharing what yoga has given her. Her teachings embrace creative flow sequences and mindful movement, while retaining attention to alignment and breathing practices that you can easily bring with you off the mat. Her classes allow her students the chance to strengthen, lengthen, relax and let go of daily stresses. Her yoga teaching influences include Shiva Rea, Lauren Hanna, Jonathan Fields, Twee Merrigan, David Regelin, Jessica Lazar and Rob Hess.

Nolan Rodman

Born and raised in Cabin John, MD Nolan Rodman found the mat at the age of 17 after a soccer injury that required extensive therapy. After graduating from Salisbury University in 2011 he decided to do his first teacher training with Yandara Yoga in Bali studying under internationally recognized teacher Dylan Werner (worth checking out) and Shane-Christopher Perkins. By 24 he had over 500 hours of training and was teaching in DC/MD. In each class Nolan tries to get students to realize that true yoga doesn't happen on the mat, instead the lessons we learn should be taken off the mat and that is truly where the "practice" is.
This class is a dynamic Vinyasa flow class where students move through creative sequences that help establish alignment in key yoga poses. It is an open level class, with a range of pose variations offered. It is not intended for a beginning practitioner; some experience with yoga is recommended. In the class, students will move through a range of yoga poses, using breath to link movements in a continuous flow. This class intends to strengthen and lengthen and to offer students an opportunity to sweat, play, release and rejuvenate. Breath work is infused throughout the class.

The studio temperature will be adjusted depending on outside weather conditions to suit the comfort level of students and to optimize the benefits of the practice.


Upcoming classes:

  • Mon Dec 24 9:30 am - 10:45 am with Sophia Spencer
  • Mon Dec 31 9:30 am - 10:45 am with Jen Dryer
  • Mon Jan 07 9:30 am - 10:45 am with Jen Dryer
  • Mon Jan 07 6:15 pm - 7:30 pm with Nolan Rodman
  • Mon Jan 14 9:30 am - 10:45 am with Jen Dryer
  • Mon Jan 14 6:15 pm - 7:30 pm with Nolan Rodman
  • Mon Jan 21 9:30 am - 10:45 am with Jen Dryer
  • Mon Jan 21 6:15 pm - 7:30 pm with Nolan Rodman
  • Mon Jan 28 9:30 am - 10:45 am with Jen Dryer
  • Mon Jan 28 6:15 pm - 7:30 pm with Nolan Rodman