FireFlow Yoga


Light up your Yoga Practice with FireFlow™ Yoga. FireFlow’s unique design makes it approachable to beginners while providing a massive challenge to veteran yoga teachers. FireFlow’s origin comes from Astanga, Bikram, Rocket, and Animal Flow. A best of breed practice, FireFlow utilizes the most effective elements of each of these yoga practices and fuses them into eight heart-pounding vinyasas. Learn to float, stretch, and sweat as we turn up the heat in FireFlow.

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FireFlow Yoga

FireFlow features carefully sequenced asanas that build balance, endurance, and strength. Take the intensity of Bikram, the diversity of Astanga, the transitions of Animal Flow, and sprinkle in Rocket’s sequencing, and boom, you have FireFlow.

What is FireFlow Yoga?

What if an Experienced Yoga Teacher Teamed Up with a Professional Strength & Mobility Coach To Build a New Kind of Yoga?

A Yoga That Would you Make You Stronger? Improve Your Flexibility & Balance? What if that Strength Coach & Yoga Teacher Worked Together Every Week to Make the Flow Better?

Imagine No More … FireFlow is here with a unique design making it approachable to beginners, powerlifters, and experienced Yogis. FireFlow will light up your practice like never before.

Systematically sourced from Astanga, Bikram, Rocket, and Animal Flow. A best-of-breed practice, FireFlow fusing the best elements of each style into eight heart-pounding vinyasas. Learn to float, stretch, and sweat as we turn up the heat in FireFlow.


FireFlow Fitness Yoga Class

FireFlow is a live and online fitness class at Sand and Steel Fitness.  You can signup for a class membership here.

Get a Copy of the 8 FireFlows

If you’d like a copy of the 8 Flows, please contact us here.

FireFlow Overview

Like the Primary Series of Astanga and the 26 + 2 of Bikram, FireFlow follows a consistent sequence of asanas or poses. Poses you learn and practice, but can take years to master. A balanced practice, FireFlow teaches all eight aspects of yoga.

  1. Folds for Back and Legs Flexibility
  2. Hip Openers for Hips and Groin Flexibility
  3. Heart Openers & Backbends
  4. Twists and Side Bends
  5. Inversions & Arm Balances for Strength and Control
  6. Planks and Core Stability
  7. Standing Poses for Improving Balance and Symmetry
  8. Seated Poses for Recovery and Building Maximum Range of Motion

FireFlow maintains the therapeutic properties and careful sequencing of Bikram. But unlike Bikram, you’ll learn to flow your poses in a Vinyasa. We built the sequencing of FireFlow based Animal Flow and Rocket Yoga. With practice, each pose effortlessly flows into the next. Unlike Bikram, Rocket, and Ashtanga, FireFlow features 8 Sequenced Flows.

Foundation Flow
Foundation Flow focuses on teaching many of the base poses used in the more advanced flows. Foundation Flow also introduces the concept of transitioning and learn how to float from one pose to the next.
Big Twist Flow
The Big Twist Flow will challenge your balance and improve your rotational control. Balance and rotational control are crucial to building and strength and are not easily trained through other fitness disciplines. 
Ashtanga Express
The Ashtanga Express: Ashtanga is one of the oldest forms of Yoga. Ashtanga’s practice follows a consistent sequence of poses known as the primary series (more advanced students practice the secondary or tertiary series.) For most people, the primary series still contains too many unnecessarily difficult asanas. Plus, beginners typically need two hours to complete the class. Our modified Ashtanga Flow simplifies the primary series making it far more approachable to beginners.  
Yin and Yang Flow
The Yin and Yang Flow begins with a high energy, body-drenching yang flow. The Yang builds into a challenging muscular sequence that will leave your legs burning and asking for more. We push and push for 30 minutes until you can take no more. And then, the practice switches to a relaxing Yin flow on the mat. Yin will help bring down your body and stretch your spine and legs.
The Sun Flow
The Sun Flow: the Sun Salutation is a bedrock practice of the Ashtanga and Rocket Flows. Practiced for a hundred years, Sun Salutations A and B provide an excellent warmup for more advanced sequences. We introduce five more sun salutations in the Sun Flow, each slightly more challenging than the next. The Sun Flow features Inversions, Standing Balances, & Hip Openers.
The Moon Flow
The Moon Flow features longer poses allowing us to take our time and carefully work each pose. Two strong pranayamas surround a sequence of hip openers, folds, and arm balances. Like the moon’s phases, our bodies slowly turn on the mat each time we complete the 29 Moon Flow Asanas.  
FireFlow I
FireFlow I starts with Rocket’s challenging opening sequence of arm balances and balance challenges. It seamlessly transitions into Astanga’s Standing Balances and concludes with the infamous Jump Through sequences we explored in the Ashtanga Express.
FireFlow II
FireFlow II starts with Classical Sun Salutation and transitions into the forward splits and Ashtanga’s Standing Heel Lock Poses. From there, we build strength in the core with a score of power yoga exercises. We conclude the flow with some handstand practice and a thorough cooldown on the mat.

The Pranayamas – Breath Control

FireFlow features 5 of the most powerful pranayamas.  Pranayamas help focus the mind and improve circulation.  More importantly, the build diaphragmatic control and strength.  When was the last time you exercises your diaphragm?

Ocean Breath- Ujjayi Pranayam
Exhale into your hand and fog the mirror.  Pretend your hand is a mirror.  Constrict your throat to make that happen.  As you inhale with your nose, maintain the throat constriction to make the ocean sound.

As the throat passage is narrowed thus, too, is that the airway, the passage of air through that creates a “rushing” sound. The length and speed of the breath are controlled by the diaphragm, the strengthening of that is, in part, and the aim of Ujjayi Pranayama.

Fire Breath - Bhastrika Pranayama
A forced inhale and exhale of 2.5 seconds.  You’ll build the power of your fire breath as you strengthen the intercostal chest muscles and diaphragm.  There are two different techniques for Bhastrika Pranayama.  One is predicated on the classical approach given within the Hatha yoga Pradipika. The other is a modern and changed version of the technique and involves the movement of the arms and shoulders alongside the breath.  This style is similar to the open pranayama in Bikram.  FireFlow performs Fire Breath for 2.5 seconds in and out.  The Bikram variation is generally 6 seconds.
Bahya Pranayama - Vacuum Breath
Bahya Pranayama or vacuum breath utilizes a forced inhale, forced exhale, and retention in the exhaled state.  Bahya Breath operates on a 1:2:3 ratio.  Beginners should try 1 second in, 2 seconds out, 3 seconds hold.  More experienced yogis can aim for 4 seconds in, 8 seconds out, 12 seconds retention.

Bhramari Pranayama - Bumble Bee Breath
The name for Bhramari Pranayama comes from the sounds the breath makes —  bumblebee.  This particular breath is very effective at calming and resetting the mind.  It helps you block out the noise and stress of the outside world.

To practice Bumble Bee breath you perform the following steps:

  • Close your ears lids or flaps with your thumbs.·
  • Place your index finger just above your eyebrows and the rest of your fingers over your eyes
  • Applying gentle pressure to the sides of your nose with your middle fingers .·
  • Concentrate your mind on the area between your eyebrows.·
  • Keep your mouth closed; breathe out slowly through your mouth making the humming sound of Om.·
Kapalabhati Pranayama - Skull Shining Breath
Kapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly (between the pubis and navel), which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs.

Focus on your lower belly. Many beginners aren’t able to isolate and contract this area. If needed, cup one hand lightly in the other and press them gently against your lower belly.

Now quickly contract (or pump your fisted hands against) your lower belly, pushing a burst of air out of your lungs. Then quickly release the contraction (or your hands), so the belly “rebounds” to suck air into your lungs. Pace yourself slowly at first. Repeat eight to 10 times at about one exhale-inhale cycle every second or two. As you become more adept at contracting/releasing your lower belly, you can increase your pace to about two exhale-inhale cycles every second.

FireFlow Comparison with Bikram, Ashtanga, Rocket, and Animal Flow

The 4 practices from which FireFlow is based (Bikram, Ashtanga, Rocket, and Animal Flow) are some of the best styles of yoga available.  FireFlow builds on the most successful elements of these practices.  Here is a summary of key differences.

FireFlow Versus Bikram
FireFlow includes all 26 poses from Bikram and the two pranayamas. And to Chaudray Bikram’s credit, he picked 26 excellent poses. But in creating such a limited sequence, there were many vital poses (like Downward Facing Dog, Lion’s Pose, and Crow) that he didn’t include. FireFlow fixes this oversight. To practice Bikram yoga, you need to devote 90 minutes to each class. We built FireFlow to require only 45 minutes. And while Bikram eschews any use of Yoga props like blocks and bands, we realize that these tools are essential for assisting beginners.
FireFlow Versus Ashtanga
Ashtanga is a legendary practice and many of the Asanas aren’t readily available to most people (especially the poses in the secondary and tertiary series.) Some of the sequencing from Astanga is pure brilliance, and we wholesale copied it into FireFlow. Where Astanga struggles the most is that so many of the poses are just too hard for beginners. In FireFlow, we take the mindfulness of a rigorous Astanga practice but break down the barriers to entry.
FireFlow Versus Rocket
Of the big three, FireFlow is most similar to Rocket. Rocket’s flows are entirely too long. Classes are often half completed. We liked Rocket’s attention to teaching arm balances and inversions. Like Rocket, you’ll learn not only the asanas but also the transitions to maintain time under tension. This principle from personal training is critical for leveraging yoga into a strength-building practice.
FireFlow Versus Animal Flow
Animal Flow isn’t yoga — it’s a yoga-inspired / gymnastics inspired primal movement flow class. Like yoga, Animal Flow is a practice. Where Animal Flow shines is in its sequencing and its transitions. In Animal Flow, the challenge is to transition smoothly with control between base poses. In contrast, most Yoga practices focus on the pose itself (and the transition is often an afterthought). In contrast, in Animal Flow, the transition is everything. In FireFlow, we bring the knowledge and technique of Animal Flow into a yoga practice.


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  1. Book your classes online.  You can register for one class per day.
  2. You must register for every session you attend. You must attend every session you book. You must check-in on the app for every session you attend. No show fees are $10.  It does not matter if you were really there or if you signed the COVID-19 Safety Declaration.  If you don’t check-in on Zen Planner, you’ll be automatically assigned the no-show fee.
  3. Booking Window: 2 hours to 2 Weeks before the session.
  4. Cancellation Window: 2 hours to 2 Weeks before the session.
  5. Please Arrive 10 Minutes Early.
  6. Sign the COVID-19 Declaration, Wash Your Hands.
  7. Bring your phone, you’ll need to log your workout into SugarWOD.
  8. You’ll need a dedicated pair of sneakers for the gym.  We recommend Nobulls, Metcons, Nano, Innov8, Chucks, Yoga Socks, or similar.  Please make sure your shoes are clean when you enter the gym. This policy is designed to keep the gym clean, and your knees and ankles safe.
  9. Yoga and Beyond Stretch are barefoot or yoga socks.  Bring a mat for Yoga and Beyond Stretch.
  10. Keep 10 feet from other members at all time.
  11. Clean and Dry all equipment you use.
  12. Put all the equipment that you use away.

Review all 10 Safe Barbell Handling Videos Before Attending a Class

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Free Guest Pass: You may obtain a free guest pass for your friends.  Please fill out our guest pass form.

The following terms and conditions apply to all packages.  Buying a training package of any type constitutes acceptance of the below Membership Policy.

1) Zero Tolerance Policy for Discrimination, Bullying, or Creating a Poisoned Workout Environment.

We accept no justification for ANY Discrimination, Bullying, or Creating a Poisoned Workout Environment.  Any member or employee found to be in violation of this policy IN OR OUT OF SAND AND STEEL FITNESS will have their membership canceled or employment status terminated.

It’s not OK… not now… not ever.

Discrimination: treating people differently, negatively, or adversely because of: race, color, ancestry, place of origin, political belief, religion, age, sex, sexual orientation, marital status, family status, or physical or mental disability.

Bullying: attacking and diminishing another by subjecting a person to unjustified criticism and/or trivial fault-finding, humiliating the recipient (especially in front of others), and/or ignoring, overruling, isolating, and excluding the recipient.

Poisoned workout environment: is behavior that creates a hostile or offensive place to workout. Examples include sexual, racial or religious insults or jokes, or abusive treatment of a member or an employee.

2) COVID-19 Policies

Sand & Steel’s COVID-19 Mask Policy is as follows:

  • Members must wear masks at all times in the gym.  This applies to all fitness classes, open gym, barbell club, and personal training members. The mask must cover your mouth and nose.
  • You can briefly remove your mask to drink or to open your phone.
  • All personal items water bottles, phones, masks, etc. must be kept in cubbies.  You may not put them on the floor or on equipment.
  • You must maintain a social distance of ten feet from other members when you are working out.
  • You must maintain a social distance of six feet in the lobby.
  • Employees are required to wear masks when they are coaching or working with other staff.

Sand & Steel’s Complete COVID-19 and Face Mask Policies can be found here. The entire document is incorporated by reference in its entirety.

3) SSF COVID-19 Sick Policy

You may not train with any cold symptoms whatsoever, including but not limited to:

If you have had potential exposure to Covid-19 in the last 14 days;
Have a fever (100.4 degrees Fahrenheit or higher) or a sense of having a fever;
Have a new cough that cannot be attributed to another health condition;
Have new shortness of breath that cannot be attributed to another health condition;
Have new chills that cannot be attributed to another health condition;
Have a new sore throat that cannot be attributed to another health condition;
Have new muscle aches that cannot be attributed to another health condition or specific activity (such as physical exercise);
You may not train at Sand & Steel for 14 days from the first onset of any of the above symptoms.

4) Checking In

Checking in: you are required to check-in with your personal trainer, through the app, or online at our member connect portal. While coaches may remind you, it is ultimately your responsibility to check-in. If you do not check-in, the session will be counted as a no-show, even if you were in-fact present.  If you do not check-in, you will be assigned a no-show fee.

5) Booking Policy

A) Personal Training

  • Personal Training Sessions may be booked 6 hours to 2 weeks in advance.
  • Early Cancellation is 24 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in you losing your session unless it’s for an emergency.

B) Group Classes

  • Group Classes may be booked 2 hours to 2 weeks in advance.
  • Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in a late cancellation fee $5 unless it’s an emergency (within 2 hours of the scheduled time).
  • No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session.

C) Open Gym

  • Open Gym may be booked 2 hours to 2 weeks in advance.
  • Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in a late cancellation fee $5 unless it’s an emergency (within 2 hours of the scheduled time).
  • No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session.

6) Membership Cancellation Form & Policy

  • Cancellation fee is $100 if you cancel within 60 days of your enrollment date;
  • Cancellation Fee is $50 if you cancel within 120 days of your enrollment date;
  • Cancellation Fee is $0 if you cancel after 121 days of your enrollment date;

If you are upgrading or downgrading your membership, there is no cancellation fee.  Please use our Membership Upgrade Form to make changes.  Additionally, members are only charged this fee once — the first time they make an early membership cancellation.  So if you come back to Sand and Steel later, there will be no second cancellation fee.  To cancel your membership, please review our Membership Cancellation Policy and fill out the requisite cancellation form.

7) Late Cancellation Form & Policy

If you would need to cancel your reservation within the time window, please review our Late Cancellation Policy and fill out the requisite late cancellation form.

8) Late Reservation Form & Policy

If you would like to reserve within the time window, please review our Late Reservation Policy and fill out the requisite late cancellation form.

9) SSF Standard Sick Policy

Policies When You Are Sick: To protect all clients and trainers, we won’t train you if you have visible symptoms of being sick. It doesn’t matter whether you are contagious or not. Exception: you have symptoms and a Dr.’s note that says you are not contagious. It’s impossible to sterilize every surface you might touch. Because we have a responsibility to our other clients, we will turn you away if you come to the gym sick or display any symptoms of being sick. You might say, “I’m not sick… it’s just allergies.” If it’s just allergies, take some Claritin and you won’t have any symptoms. Symptoms = no workout.

10) Membership Autorenew

All memberships renew until you cancel your membership. There is no turning off or disabling autorenew. When you are ready to cancel, please fill out the membership cancellation form.

11) Early Membership Renewal

If your membership is limited to a certain number of sessions and you book more than that number of sessions, your membership will renew early to allow you to book that additional session.  For example, our Personal Training 8 membership is valid for 4 weeks.  If you book 9 personal training sessions inside the 4 week period, our billing software will renew your membership on the date of the 9th session.

12) No Rollovers or Time Extensions

Unused sessions do not rollover.  There are no time extensions for unused sessions.  Unused sessions expire automatically at the end of your membership term.   If you are not able to make it to the gym for an extended time period, you should consider placing your membership on hold

13) Hold Form & Policy

If you would like to put your membership on Hold, please review our Membership Hold Policy and fill out the requisite hold form.

14) Open Gym Rules

The Open Gym Rules available at apply to this agreement.  For everyone’s safety, you are required to follow these rules at all times.

15) Session Length

  • Personal Training is approximately 45 minutes long.
  • Group Classes are approximately 45 minutes long – you can only book one group class session per day.
  • Open Gym is 2 Hours long

16) Apps

  • Zen Planner: to book, cancel, and buy memberships
  • SugarWOD: to view and track workouts and personal records for personal training and group classes. For personal training, you’ll need to record each of your workouts.
  • Kisi: for entry into Sand and Steel Fitness
  • MyFitnessPal: for tracking food for nutrition coaching

17) Sneaker Policies

You’ll need a dedicated pair of sneakers for the gym.  We recommend Nobulls, Metcons, Nano, Innov8, Chucks, Yoga Socks, or similar.  Please make sure your shoes are clean when you enter the gym. This policy is designed to keep the gym clean, and your knees and ankles safe.

18) Personal Items

Do not leave any personal items in the gym after you leave.  Sand & Steel is not responsible for any items you leave in the gym.  Due to safety issues associated with COVID-19, Sand & Steel does not maintain a lost and found.  Items left in the gym after it closes will be discarded.

All Personal Items like Water Bottles, Keys, Phones, Masks, etc. must be kept in the cubbies in the gym.  Please see our social distancing article for more information.

19) Photography

Dawn and Paul, occasionally take photos and videos of clients in the gym. We use these photos for marketing and fostering an environment of positivity for all clients. We also share the photos with you during the session to make sure they like them. Photos that coaches take are uploaded to our smugmug account: We take care not to publish unflattering pictures, we’ll provide you a copy of the pictures, and make sure you look good to inspire others. If you don’t want your picture taken, just remind your coach during the session.

20) Cancellations of Memberships

Cancellation of Memberships: from time to time, Sand and Steel Fitness discontinues certain types of memberships.  Generally, we cancel membership based on changes in the economy and/or global member preferences.  We may, at our discretion, cancel your membership at any time.  If we cancel your membership, we will determine the value of the unused portion of your membership (by the remaining time in the month and/or number of sessions.)  We place the value of this unused portion into your account as an account credit.  Account credits do not expire, and they may be used to purchase any membership type.  You will be emailed with screenshots of your account so that you understand you are being adequately compensated for the unused portion of your account.

21) General Items

Merger Clause: I understand that this Agreement and the Informed Consent document are the final, complete and exclusive statement of the agreement between the Sand & Steel and the Client with respect to the transactions contemplated herein, and all prior or contemporaneous written or oral agreements with respect to the subject matter hereof are merged herein.

Membership Updates: Sand & Steel reserves the right to update this membership FAQ from time to time.  Any major update to our membership policy will be distributed via newsletter and updated on this document.

Equipment Overview

Optimal Equipment is the equipment that we use at Sand and Steel.  It is usually the best equipment money can buy and is the best suited for these types of workouts.

Minimum Equipment: for some of our Online Fitness Classes, there are some types of equipment that will be used frequently.  Not having the minimum equipment may significantly impair the functionality of the workout.

Recommended Equipment means that the equipment is sometimes used and is generally not vital to the execution of the workout.

Fire Flow Equipment

Optimal Equipment

Yoga Mat

Two Cork Yoga Blocks

One Yoga Strap

Minimum Equipment

Yoga Mat

Recommended Equipment

Two Yoga Blocks

Yoga Straps

Butts & Guts Equipment

Optimal Equipment

Hip Thrust Barbell

Bumper Plates

Barbell Sponge

Hip Thruster Bench

5 Pack of mini bands

Dumbbell set 5-50lbs

Minimum Equipment

Olympic Barbell

Weight Plates

Barbell Sponge or some sort of padding for the bar

10-14 inch soft Bench or pad

Medium resistance mini band

Light, Medium, and Heavy Dumbbell or kettlebell

Recommended Equipment

Same as Minimum Equipment

CoreFit Equipment

Optimal Equipment

TRX Gen IV Suspension Trainer

TRX Rip Trainer

NextGen Bosu Ball

Rogue Competition Kettlebells 24KG, 16KG, 14KG, 12KG

Two 15lb Dumbbells

Minimum Equipment

TRX Gen III or GenIV Suspension Trainer, Jungle Gym Trainer, or a TRX Alternative like Keafols.  Alternatively, exercise tubing and Olympic rings can be used in place of a suspension trainer.

TRX Rip Trainer, Rip Trainer Alternative, or a Homemade Variation (one PVC, Two Zip Ties, and Two Exercise bands)

Any model Bosu Ball, Bosu Alternative or similar balance trainer

Any Cast Iron kettlebells Heavy, Medium, and Light

Any pair of light dumbbells

Recommended Equipment

Same as Minimum Equipment

Beyond Stretch Equipment

Optimal Equipment

Soft Gym Mat 6ft x 6ft

Two Massage Balls

Two Cork Yoga Blocks

Two Foam Yoga Blocks

One 5 foot PVC Pipe with 3/4 to 1 inch diameter

5 Pack of mini-bands

12 inch Triggerpoint Foam Roller

Padded Plyobox

Minimum Equipment

Yoga Mat or Carpet

PVC, Broomstick, or any type of pole

Any Brand Foam Roller

Recommended Equipment

Two Lacrosse Balls

Soft, elevated platform (e.g. a yoga mat on a chair)

FireFlow Yoga
FireFlow Yoga

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