Move for reasons that matter, flow into a new sense of belonging.

Intelligently designed online workouts grounded on self-awareness and self-love.

Book an Experience

Workouts that Focus on What Matters

Build Strength

Our classes are designed to help you reach your fitness goals safely and effectively, in a space that is free of shame and guilt.

Improve Mobility

We flow so that we can move
and enjoy life off the mat. Our instructors prioritize functionality so that your gains are for a lifetime, not just for the gram.

Find Community

Surround yourself with others who lift you up and celebrate their bodies and capabilities as they are.

Build Strength

Our classes are designed to help you reach your fitness goals safely and effectively, in a space that is free of shame and guilt.

Improve Mobility

We flow so that we can move
and enjoy life off the mat. Our instructors prioritize functionality so that your gains are for a lifetime, not just for the gram.

Find Community

Surround yourself with others who lift you up and celebrate their bodies and capabilities as they are.

Flow With Us Today!

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The Move and Flow Team

Cathy Dario

Cathy is our bendy and snappy personal trainer and certified yoga teacher who also splits her time See more.
Cathy is our bendy and snappy personal trainer and certified yoga teacher who also splits her time and her legs teaching barre. When she’s not busy working as a freelance writer and copyeditor, she’s pushing our cores to their limits with multi-level Vinyasa and Core Flow classes. Don’t worry, she’ll treat you to overtime savasana in her Yin classes too. She’s the queen of keeping you grounded with her thoughtful meditations before guiding you to take flight in any peak pose.
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The Move and Flow Team

Sofie Sazon

An indoor cycling instructor, Vinyasa and Yin yoga teacher, and certified ACE personal trainer, Sofie proves See more.
An indoor cycling instructor, Vinyasa and Yin yoga teacher, and certified ACE personal trainer, Sofie proves that a good and challenging workout doesn’t always need fancy gym equipment. She’s responsible for that post-workout glow (or redness) as her Circuit and HIIT classes will keep you moving until you are drenched in sweat. Once you’re done kicking ass in cardio, join her for muscle recovery and fascia hydration with her insightful and calming Yin classes.
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The Move and Flow Team

Viella Galvez-Cui

Formerly a ballerina, Viella was inspired to pursue a career in movement and fitness. She is M&F’s See more.
Formerly a ballerina, Viella was inspired to pursue a career in movement and fitness.
She is M&F’s resident Mat Pilates instructor who also teaches slow resistance training, group boxing, and indoor cycling. Need to release tightness and relieve chronic pain? Grab your foam roller and massage balls and join Viella for Melt, a self-massage class that will get you craving for more!
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The Move and Flow Team

Marga Olivares

M&F’s resident Body Positivity, Anti-Diet, and HAES advocate, Marga helps educate both the instructors See more.
M&F’s resident Body Positivity, Anti-Diet, and HAES advocate, Marga helps educate both the instructors and the community on what it means to reject diet culture while pursuing health and fitness. She spreads the BoPo word through workshops and talks and by being there for the community whenever you need a self-loving hand. She also helps classes become safe spaces for people of all sizes to be themselves and move in ways that feel good! Marga traded in her spot as Erwan Heussaff’s social media and content manager to run M&F’s accounts so you know you’re getting quality content.
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The Move and Flow Team

Kara Mayuga

As an architect with a sharp eye for all things aesthetic and design, Kara is responsible for all the visuals and See more.
As an architect with a sharp eye for all things aesthetic and design, Kara is responsible for all the visuals and graphics related to Move and Flow. Her great taste is why M&F’s got such clear and focused branding! She’s a ray of sunshine in the community who always cheers up people and grounds them with her yinsights.
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The Move and Flow Team
Sinta Dario Managing Director
Pumpkin Sazon VP for Seniors
Layla & Clapton Dario Prop Destroyers
Pretzel Olivares Tech Intern
Unagi Cui Mat Warmer
Touie Sazon Unsatisfied Client
Tata Dario Yin Yoga Teacher Trainee
Cheddar Mayuga Design Assistant
Cathy Dario.
Sofie Sazon
200-Hour Vinyasa Yoga Teacher Training - Align & Refine Yoga
50-Hour Yin Yoga Teacher Training - Medicale Yoga Institute
50-Hour Kids Yoga Teacher Training - Rainbow Yoga
Personal Trainer Certification - American Council of Exercise
Functional Training Specialization - American Council of Exercise
Viella Galvez-Cui
Marga Olivares
Kara Mayuga
50-Hour Yin Yoga Teacher Training - Medicale Yoga Institute
Team pic of the M&F animalsTeam pic of the M&F animals
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What Our Students Say...

The Move and Flow community is the best friend all of us need! If you're looking for movement that is fun, effective, and 100% judgement-free, you've found it.

With a network of strong, intelligent girl-bosses taking the lead, you'll be able to find a variety of classes, informative discussions, and learn so much about your body as you work it. The Yin Yoga classes are a MUST-try no matter who you are or what you do -- don't say I didn't tell you!! Don't be shy - all bodies are welcome here ♥️

Angelica Alberto
Animal Flow Region Leader and Instructor

The Move and Flow Community is a safe space I would have a hard time to do without. Ever since joining, I've come to love movement and exercise again.

Between the supportive yelling and humorous banter in class, I also gained a better understanding of how and why my body moves the way it is. Not only are their classes a wealth of information and support, they’re also always super fun and enjoyable, which is something a gym session alone cannot be. With their passion for empowerment through fitness, I can say that I’ve never been more accepting of my body than I am today.
Thank you FlHoes!

Lasmyr Edullantes
Yoga student for 1 year & 2 months

I really have Move and Flow to thank for getting me back into yoga.

They didn’t just get me back into it, they helped me develop a new habit of movement all while building a community of like-minded people.

Nikki Blanco
Yoga student for 1 year

Each class is energising yet totally calming, and there's always something new to learn.

Cathy is an attentive and intuitive teacher who adapts every pose to work for everyone in the room.

Deasminne Cruz
Yoga student for 3 months

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Frequently Asked Questions

Can I share my credit with someone else if we are using one device?
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Credits are priced per head, regardless if you are sharing a device. If two people plan to attend class, you must have two valid credits. Sneaking in unpaid students is not allowed and will cause you to forfeit your credit.

I don’t have much equipment. Can I still take class?
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Of course! Our instructors will offer alternatives you can use in place of yoga blocks or weights if the class calls for it. However, we do recommend that you invest in basic props like a mat and yoga blocks to aid you throughout your practice.

Which classes are good for beginners?
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All of our classes are open-level, which means that anyone and everyone can join! Our instructors will always offer variations for the exercises and make use of props to accommodate everyone’s needs.

How do I join the community?
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Joining a class already makes you a part of the Move and Flow community! But you can always follow us on Instagram or join our Telegram group for real-time updates, memes, and chikahan.

Does my camera need to be on during class?
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Our instructors require that students turn their cameras on and angle their devices in a way that shows their whole body as much as possible. This is so that our instructors can make sure you are safe throughout the class. However, we understand that if you have internet connectivity issues you may opt to leave your camera off.

Can I purchase credits or packages as a gift?
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Our credits and packages are non-transferable once purchased but you can buy them as a gift for a loved one! Simply state that you are purchasing for someone else and let us know their name, email, and contact number.

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