Settle in
Learn the room, the heat and the basics of yoga breath. Turn up rather than perform.
Suggested: Foundation, Yin
The Flow 4 week challenge
Better sleep, less stress. Or your money back.
Come to Flow 3 times a week for 4 weeks. If you don't notice an improvement in your sleep, stress or general wellbeing, we refund your $199.
How it works
Our challenge to you.
We believe in the power of yoga so much that we'll guarantee it for anyone who practises consistently.
- Invest$199 for 4 weeks of unlimited yoga
- Kick off30 minute session to meet your Flow support crew and the rest of the group. We'll pair you with a buddy for the 4 weeks.
- PractiseAt least 3 classes a week for 4 weeks
- Check in2 minutes a week rating your sleep, stress and general wellness, with a quick check-in with your Flow teacher
- Wrap up30 minute final session where results are shared
The 4 weeks
One focus each week.
Each week has a theme and a short list of suggested classes, so you always know where to start. You'll get a quick message at the start of each week with the focus and one tip.
Release
Mobility for hips, spine and shoulders.
Suggested: Foundation, Slow Flow, Yin
Build
Strength and stability. This is when most people start noticing changes.
Suggested: Foundation, Slow Flow, Yin, Dynamic Flow, Hot Sculpt
Carry it out
Staying calm under stress, a closing mindfulness session, and what to keep doing afterwards.
Suggested: Foundation, Slow Flow, Yin, Dynamic Flow, Hot Sculpt
The guarantee
Fair, simple and measured.
You rate three things at the start and at the end of every week. The same questions each time make progress easy to see, for you and for us.
Your weekly check-in
- SleepOver the past 7 days, how well have you slept? 1 is very poorly, 10 is very well.
- StressOver the past 7 days, how calm and in control have you felt? 1 is very stressed, 10 is very calm.
- WellbeingOverall, how have you been feeling in yourself? 1 is very poor, 10 is excellent.
- OptionalAnything you've noticed this week, good or bad.
The guaranteeIf there's no overall improvement* in your sleep, stress or general wellness, we'll refund you. No questions asked.
*An average 1 point improvement in your ratings across the 4 weeks, on any one of the three questions. Ups and downs along the way are normal.
*An average 1 point improvement in your ratings across the 4 weeks, on any one of the three questions. Ups and downs along the way are normal.
To qualify
- Attend at least 3 classes a week for the 4 weeks
- Complete your weekly check-ins
- Ask for your refund within 7 days of finishing
For workplaces
Calmer, healthier teams.
Stress and poor sleep show up at work. If you look after people in your organisation, there are two ways to bring Flow to your team, from a simple share with staff to a structured program built around rosters and shift work.
| Share the challenge | Wellness program | |
|---|---|---|
| Length | 4 weeks | 8 weeks |
| Each week | 3 classes of your choice | 1 private team class, 1 open class, 1 mindfulness session |
| Group size | Any number | 10 to 16 people |
| Who pays | Each participant, $199 | Shared between employer and participant |
| Measured | Weekly check-ins, with a money-back guarantee | Anonymous check at week 1 and week 8, group report for your organisation |
| Best for | Encouraging staff to look after themselves | A structured wellbeing initiative for a team or department |
Option 2 · The wellness program
Eight weeks to move, breathe and reset.
Work can ask a lot of people, physically and emotionally. This program gives a group from your organisation a regular, private place to move, breathe and reset. It's welcoming and practical, and no yoga experience is needed. It was designed with shift workers, such as hospital and health teams, in mind.
What each person gets, every week
- 1 private team class · 1 hourA Foundation class for your group only, taught by a Flow teacher briefed on your team, following the theme of the week.
- 1 open class · 1 hourA class of their choice from a list of beginner-friendly classes (Foundation, Yin and Slow Flow I, at low or medium heat), so practice fits around their roster and they meet the wider Flow community.
- 1 mindfulness sessionLed by Emily from The Calm Down: practical, evidence-informed tools for stress and for winding down after a hard day or shift.
Before week 1, everyone gets a welcome message explaining what a class feels like and how to choose heat, level and pace.
The eight weeks
| Week | Theme | Team class | Mindfulness |
|---|---|---|---|
| 1 | Arrive | Gentle, foundational, simple options | Noticing how you're arriving |
| 2 | Breathe | Breath-led movement | Breathing for stressful moments |
| 3 | Move | Mobility for lifting, standing and long shifts | Body awareness and releasing tension |
| 4 | Rest | Slow and restorative | Winding down after work |
| 5 | Steady | Strength and stability | Staying steady in hard moments |
| 6 | Connect | Partner and group practices | Peer reflection circle |
| 7 | Reset | Choice of style | Building a short daily practice |
| 8 | Carry on | A personal practice plan | Review and next steps |
Care and confidentiality
Built with care.
Wellbeing, not treatment
The program supports wellbeing and doesn't replace clinical care. Participants are pointed to your employee assistance program and other supports from day one.
Trauma-aware teaching
Teachers offer options, invite choice and never push. Anyone can step out at any time.
Confidential
Your organisation receives attendance and group-level results only, never individual responses.
Honest claims
We describe what the program offers and don't promise specific health outcomes. Participants with injuries or conditions are encouraged to check with their health professional first.
How it comes together
- About 6 weeks beforeWe agree the group, the class time and the fee with your wellbeing or people contact.
- 2 weeks beforeSign up closes and the welcome message goes out.
- Weeks 1 to 8The program runs, with an anonymous check-in at week 1.
- After week 8A second check-in, feedback and a short report for your organisation.
Enquire
Let's talk about your team.
Send us a quick note and we'll come back to you to talk through which option suits. It helps to include:
- Your organisation and team
- Roughly how many people might take part
- Which option interests you
- Any rosters or shift patterns we should plan around
Get in touch
Email lizzie@findyourflow.com.au
Phone 02 5698 5027
Flow · 80 Mildura Street, Coffs Harbour NSW 2450
Email us about my team