Programs
Our Most Popular Programs
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Add a mindfulness element to your meetings. Whether it’s a dedicated mindfulness room offering peace and calm, 15-minute stretch breaks, mini sound baths, or massages, our spaces are always the most popular stops at events.
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Inspire your team with expert-led sessions on topics like mindfulness, resilience, healthy habits, and team building. These interactive presentations reduce stress, improve mental health, and foster collaboration, helping your team thrive both personally and professionally. Perfect for boosting morale and learning practical tools for success.
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Wellness Classes Your Team Will Love
Empower your staff with access to over 50 weekly classes—yoga, barre, bootcamps, pilates, and meditation—available in-person (at your place our Flow Yoga Center, live-streamed, or on-demand. Led by our amazing team of experienced instructors, our classes fit every schedule and preference, ensuring your team stays engaged, supported, and inspired
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Mindfulness Based Stress Reduction Series
The gold standard in mindfulness training, MBSR combines meditation and yoga to reduce stress, improve focus, and build long-term resilience. Trusted by companies of all sizes, this evidence-based program equips employees to manage challenges, boost productivity, and foster a more collaborative, positive workplace culture.
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Boost morale and well-being with our immersive retreats, designed to leave your team inspired and refreshed. Hosted in our DC studio, at your location, or virtually, these sessions include mindful movement, wellness breaks, and presentations on topics like resilience, mental health, and healthy habits. Participants leave equipped with tools to reduce stress, increase motivation, and show up with renewed energy.
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Essential Oils Aromatherapy "Bar"
Enhance your next health fair or event with our interactive aromatherapy bar. Attendees learn about the benefits of essential oils, receive personalized tips, and create premium take-home samples. Always a hit at conferences and fairs, this unique experience brings a fun, hands-on way to promote relaxation and well-being. Rates are customized based on location and group size.
Supporting your team’s well-being is more critical than ever. Give your staff access to science-backed wellness programs they’ll truly value—programs designed to reduce stress, boost morale, and create lasting healthy habits.
Create a Wellness Program That Lasts
For lasting impact, we recommend a year-long plan with weekly classes, monthly lunch-and-learns, and our 6-8 week MBSR training. While one-time sessions are available, consistent programming helps create sustainable habits and meaningful results.
Local to Washington, DC? Combine sessions into a half-day retreat at our studios or your office—the perfect reset to refresh and energize your team. Below are examples of our offerings.
Engaging Lunch & Learns, Coaching Presentations & Keynotes
Our presentations are all geared at helping participants gain valuable tools to manage stress, build resilience, and find greater satisfaction in their work, contributing to a positive organizational culture. Here is a partial list of our workshops.
Exploring Mindful Meditation: Real Tools for Stress Relief
In this interactive workshop, participants will discover how mindful meditation can be a powerful tool for reducing stress and improving overall well-being. Through a combination of guided meditation, breath awareness, and mindful movement exercises, attendees will learn how to integrate mindfulness into their daily lives. We’ll explore the science of stress and how it shows up, simple techniques to calm the mind, easy practices to fit into any schedule, and strategies to overcome obstacles in maintaining a consistent mindfulness routine. Participants will walk away with practical, actionable tools to help them feel more present and balanced both at work and in life.
Small Steps, Big Impact: Building Daily Wellness Habits
This engaging workshop focuses on the power of small, manageable habits that can lead to significant improvements in stress management and energy levels. Participants will learn how simple actions, when done consistently, can transform their well-being. We’ll explore strategies for staying on track with wellness routines, tips for creating habits that stick, and quick wins to help measure progress and maintain motivation. Attendees will leave with easy-to-implement tools and insights, empowering them to make lasting changes that enhance their overall health and work-life balance.
Essential Oils for Health & Wellbeing: Hands-On Team Building
Perfect for team-building or special events, this fun and interactive workshop introduces participants to the many benefits of essential oils. We’ll cover how different oils can be used to reduce stress, improve focus, enhance sleep, and support overall well-being. Through hands-on demonstrations, participants will learn practical tips for incorporating oils into their daily routines. They’ll also have the opportunity to sample various oils, with an option to create their own custom blends or receive a gift. This session offers a unique, engaging way to enhance wellness in the workplace. Adaptable for conferences, conventions, health fairs and groups large and small.
Sample Yoga, Meditation, Fitness & More
We provide a diverse range of yoga, fitness, and wellness classes, led by seasoned instructors with experience working with corporate clients. Our classes are designed to be enjoyable and inclusive, welcoming individuals of all skill levels. Sessions are available in flexible durations of 15, 20, 30, 45, or 60 minutes.
In addition to the private classes listed below, your staff can enjoy access at a reduced rate to a full schedule of over 50 classes a week at our two DC locations (part of Flow Yoga Center) or virtually from anywhere, with a reduced rate for your team. This can be offered independently of the program options listed here or as a bonus.
Vinyasa Flow Yoga
Immerse yourself in our signature class, suitable for all levels. Flow seamlessly with your breath through sun salutations, standing and seated poses, stretches to open up tight shoulders & backs and deep relaxation. Expect a well-rounded and uplifting experience that brings flexibility to mind and body.
Mindful Flow
Blend mindfulness meditation, gentle yoga, and conscious breathing for all levels. Cultivate awareness, relaxation, and unity of mind, body, and breath in a serene and supportive environment.
Yoga For Deep Relaxation
Find balance and dissolve stress with this soothing and restorative class. We use props like bolsters & lavender eye pillows to help you feel utterly refreshed and renewed.
Chair Yoga x Stretching
Enhance posture, flexibility, and relieve aches and pains. Perfect for conference rooms, promoting wellness and relaxation in a corporate setting.
Non-Sleep Deep Rest Guided Meditation
Experience Yoga Nidra, known as "adult nap time," for focus, creativity, and peace through gentle movement, breathwork, and meditation.
Pilates
Strengthen core muscles, improve flexibility, and enhance body alignment and posture. Versatile and effective for physical fitness and well-being goals.
Crystal Bowl Sound Bath
Immerse in soothing vibrations to release tension and promote deep relaxation. Rejuvenate mind, body, and spirit with the sound of crystal bowls, chimes and other unique instruments.
Have A Blast Boot Camp
All-levels HIIT full-body workout incorporating cardio, barre elements, conditioning, and strength-building exercises.
Disco Yoga (or any music-themed genre)
Fun yoga class set to disco beats. Energizing and unique, leaving you focused and stronger.
Self Massage & Deep Stretch
Release tension with myofascial release techniques using yoga balls. Improve range of motion and flexibility - you’ll finish feeling like you just had a massage!
8-Week Mindfulness-Based Stress Reduction Series
Our 8-week mindfulness course, Mindfulness-Based Stress Reduction (MBSR) program, is a well-researched and widely endorsed therapeutic approach, skillfully combines mindfulness meditation and yoga to cultivate awareness and reduce stress, fostering profound mental and physical well-being. It’s the gold standard in mindfulness training and ideal in a corporate setting. Pricing begins at $550.00/person - email for quote. This length of this series can be modified for your teams.
Over the past three decades, academic research across several fields, including neuroscience, psychology, and physical medicine, has documented the extensive benefits of meditation, particularly in the format of a multi-week mindfulness course. With regular practice, mindfulness can act as a powerful remedy for reducing stress, which can often negatively impact our health, performance, and overall quality of life. The evidence suggests that meditation can also serve as an effective aid in treating various mental and physical health issues while enhancing our overall well-being, relationships, and performance.
This fundamental course delves into essential mindfulness meditation exercises and helps your staff foster new ways of dealing with thoughts, feelings, and experiences. Along with meditation, we cover topics such as stress management, relaxation techniques, and how to apply mindfulness to interpersonal communication.
Our weekly group sessions provide guided meditation, gentle stretching, facilitated discussions, and group dialogue to share your unique experiences. We also provide an overview of home practice assignments to sustain your practice and create a supportive community setting.
Facilitated by Janelle Mirabeau, MSN, RN, RYT-200, CWMF
Janelle holds a BA in Biology from Swarthmore College, BS in Nursing from West Chester University, Masters in Nursing & Healthcare Administration and Certificate in Healthcare Innovation from the University of Pennsylvania. She completed Mindfulness Based Stress Reduction with Brown University’s Center for Mindfulness and is a popular facilitator in Washington DC/DMV area.
“My new meditation practice is a game-changer. I’m already noticing that I feel more focused and productive throughout the day without feeling overwhelmed.”
Laura Ivers — World Bank
You’ll be in good company.
Our clients include workplaces, municipalities, insurance companies & brokers, hotels, schools, healthcare companies, commercial & management properties, fitness centers, conventions and more.
What makes us different.
Our Place or Yours
Many Choices. Swing by gorgeous studios & wellness-infused co-working space for an out-of-office “retreat” or we are happy to travel to your office, corporate conferences & conventions. All of our programs are also available virtually.
Fitness memberships your staff (and bosses!) will brag about
These are the perks your teams will brag about. Imagine how your communities will feel when they know that you are taking care of them by giving them access to top yoga + fitness classes & wellness activities.
Best in Class Teachers & Content.
Quality matters. Experienced facilitators and programs that cater to the unique demographics of your business make a HUGE difference for your program’s success. Everything we do is curated & managed by us. You won’t find a better team than ours.
It doesn’t have to be complicated (or expensive)
Affordable and easy to implement!. Our programming does not require long term commitments or heavy setup and complicated rollouts. All of our programs are accessible and you pay only for what your staff actually uses.
Meet the Team
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Janelle Mirabeau
Janelle is a former critical care nurse from Philly currently residing in the heart of Washington, DC. Her journey shaped by her time at Swarthmore College, West Chester University, and the University of Pennsylvania, is a fusion of the art and science of healing.
Janelle is dedicated to creating a haven for mindfulness, restorative yoga, and wellness. She is a 200hr Registered Yoga Teacher and Mindfulness Based Stress Reduction ( MBSR ) Teacher, and brings a wealth of expertise to guide her students on a path to well-being from wherever they are starting.
Whether you're amidst the chaos of life or seeking a deeper connection with your truest self, join Janelle in embracing stillness and finding strength in each breath.
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Debra Perlson-Mishalove
Debra is the Founder and Creative Director of Flow Yoga Center, honored with accolades such as Washingtonian x City Paper’s “Best Yoga Studio” in DC. She also spearheads workFlow Wellness, a leading corporate wellness provider with clients spanning from NBC to National Geographic. Her mission is to challenge the prevailing belief that success is synonymous with constant hustle, striving to dismantle the pervasive burnout culture.
At Flow and workFlow, we advocate a different ethos, centered on the understanding that well-being and balance are the bedrock of authentic success. With a focus on corporate yoga and meditation classes, coupled with my expertise in restorative yoga, aromatherapy and Reiki, I lead workshops on fostering healthy habits, stress release, and more. Grounded in scientific evidence, prioritizing self-care and team welfare not only enhances performance but also cultivates greater fulfillment in every aspect of our lives.
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Lorraine Hinds
Lorraine's teachings journey seamlessly intertwines my passions for yoga, music, and holistic healing.
As a classically trained opera singer, composer, and 500-hour certified yoga teacher with a master's degree in music, she's dedicated over 25 years to exploring the intersections of sound and movement.
Lorraine specializes in restorative and yin yoga, where her teachings blend breath, alignment, and gentle awareness, fostering a deep sense of inner peace and connection. In addition to her expertise in yoga, she’s a seasoned practitioner of sound healing, crystal bowl sound baths meditation, and energy work. Guiding individuals into states of profound relaxation and inner harmony, her holistic approach to wellness seamlessly integrates the healing powers of yoga and sound, offering her students and clients a unique journey towards holistic well-being.
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Dan Carter
Dan specializes in teaching yoga, pilates, bootcamp, foam rolling, myofascial release, and mindfulness classes. With extensive expertise in these areas, he ensures that each session promotes physical well-being, mental clarity, and holistic health. While his primary focus lies in conducting in-person sessions, he also excels in curating exceptional live experiences. In his previous role at The Discovery Channel, he was honored to receive an Emmy for his contributions to Sky Wire Live with The Flying Wallendas.
Making fitness fun is a cornerstone of Dan’s teaching philosophy. Whether it's incorporating light-hearted elements into yoga poses, infusing energy into bootcamp routines, or delivering engaging analogies during anatomy discussions, he strives to make every class enjoyable and informative. If you're seeking a teacher who can motivate and entertain in equal measure, look no further. Thank you for being a part of this journey with him.
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Tobie Whitman
Tobie Whitman has practiced yoga asanas since 2001 and vipassana meditation since 2010. She holds an RTY-200 yoga teaching certification from Flow Yoga Center DC and works as a mindfulness instructor at N St Village, leading unhoused women in mindful movement and meditation practices. Tobie also offers private yoga sessions to corporate clients, including National Geographic, independent schools and runs a weekly women’s mindfulness group under the Insight Meditation Community of Washington. She completed her Mindfulness Meditation Training Program Certificate with Tara Brach and Jack Kornfield.
Tobie founded Little Acre Flowers in 2014, focusing on marketing and partnerships for sustainable floristry. Before this, she worked in international development and women’s empowerment, serving as Director of Research at the Institute for Inclusive Security and consulting for NATO, USAID, and Women for Women International. Tobie earned a BA from Harvard and an MPhil and PhD in International Relations from Cambridge University. She lives in Washington DC with her husband and two sons.
Let’s Get started.
Want to learn more about our programs and meet our team? We look forward to meeting you!
Corporate Wellness Myths & Facts
“67% of employees who work for organizations with wellness programs like their jobs more + are extremely or very likely to recommend their employer to others.”
“3 in 5 workers say they are burned out in their current job, and 31% of respondents report extremely elevated levels of stress at work.”
“ 70% of employees enrolled in wellness programs have reported higher job satisfaction than those not enrolled in the companies’ program ”
The majority of employees report that their jobs are a huge source of stress. Before COVID-19 over 87% of employees surveyed said they believed their employers should support their efforts in seeking work-life balance. During these unprecedented times, finding balance is more essential than ever. Every company needs strong wellness programing to help their staff survive and thrive during these challenging times.
Successful workplace wellness programs help decrease stress. A recent Aetna study found employees who took part in their mindfulness program had, on average, a 28% decrease in stress levels and a 20% improvement in sleep quality. It’s no myth that wellness programs also reduce absenteeism, improve productivity, lower insurance costs, influence morale, physical and mental wellbeing . By participating in our programs, your teams can feel good about themselves, their contributions to your organization, and will show up inspired to do their best work.
Many wellness programs fall short of their goals - and we know what it takes to create one with positive impact.
Here are some of our top considerations when choosing your programs:
Too many bells & whistles & apps and screens. We get refreshed and rejuvenated when we unplug for a while!
Programs tend to cater to one demographic and fail to address the diverse needs of your staff. One size does not fit all: millennials, boomers, gen-xers all engage in wellness differently & your programs need to reflect that.
Complicated adaptation, reporting, unused features. Your HR teams are busy enough - no one needs more to-dos tacked on to their list and…you shouldn’t have to pay for things you won’t use.
Morale doesn’t improve when you get a company ping-pong table or sponsor happy hours. Good Work/life begins with real conversations like “how are you doing?” and “how can we support you right now?” and is supported by authentic and easy access to programs that meet your staff where they are.
We look forward to learning more about your vision & needs so we can help create the perfect program for your business.