train with Flow.
Timed pose flows that grow with you
One membership covers every coach.
Your data tells you what happened. Phorme tells you what to do next.
The plan that changes when your life changes.
Training, nutrition, recovery, and coaching. One system. One next step.
How Flow trains you.
Flow method. Timed flows on the banks of the Ganges.
How it trains
- Move with the breath
- Holds that grow
- Easy beside training
- No loads
What you can train for
Morning Flow
Sun salutations and standing poses
Runner's Recovery
Hips, hamstrings and calves after miles
Hips & Spine
Rotation, hip opening and backbends
Power Flow
Strong vinyasa with balance and core
Wind-Down
Slow floor poses and a long exhale
Plans from Flow
Morning Flow: Four Weeks
A short flow to start the day: sun salutations, lunges and standing poses. Four sessions that grow in length and complexity.
4 weeks · 1 days a week
Runner's Recovery: Four Weeks
Long, easy holds for the tissues running loads most. Four sessions that grow in length and complexity.
4 weeks · 1 days a week
Hips & Spine: Four Weeks
Hip openers and spinal rotation that build toward a backbend. Four sessions that grow in length and complexity.
4 weeks · 1 days a week
Power Flow: Four Weeks
A strong, steady flow: sun salutations B, warriors, balance and core. Four sessions that grow in length and complexity.
4 weeks · 1 days a week
Wind-Down: Four Weeks
Slow floor poses on a long exhale for the evening. Four sessions that grow in length and complexity.
4 weeks · 1 days a week
one loop, under every coach.
The coach changes what you train. The practice stays the same. It teaches you to read your own body, then act on it.
01 Perceive
Notice what your body is telling you.
02 Organize
Get ready for what today asks.
03 Explore
Find the options you have.
04 Create
Do the work with intent.
05 Adapt
Learn from it. It shapes what is next.
move.
Some days you need to act. Push, commit and do the work.
meet.
Some days you need to slow down, feel and pay attention. That is training too.
