Stretch.
Stretch is engineered recovery — long-hold yin yoga positions, myofascial release with therapy balls, and fully supported restorative rest targeting deep fascia, joint decompression, and nervous-system down-regulation. The hour that makes every other hour better.
Training breaks you down. Recovery is where you actually get stronger, looser, and calmer.
Yin holds
Long, passive positions held for minutes, not breaths — reaching the deep connective tissue that active stretching never touches.
Myofascial release
Therapy balls and targeted pressure work the fascia directly — releasing the knots and adhesions that limit your range and cause that “always tight” feeling.
Nervous-system reset
Slow breath work and supported positions down-regulate your stress response and lower cortisol. You’ll leave calmer than you arrived — measurably.
Three ways to recover.
Stretch: Yin · 60 min · all levels
The deep stretch your body has been waiting for. Often opening with a gentle flow to warm you up, Yin drops you into postures held 3–5 minutes that target muscles and connective tissue — releasing tension, improving flexibility, and calming your nervous system. Don’t be fooled by the stillness: holding poses is its own kind of spicy, but always worth it. Props, mellow beats, and a vibe that makes slowing down feel amazing. Yin is a complete practice in its own right — a discipline of stillness that trains patience as much as tissue, not just a cooldown for your other classes.
Stretch: Myofascial · 60–75 min · all levels
Recovery done right. Dynamic warm-ups, targeted deep stretches — shorter but repeated for deeper mobility — and release work using therapy balls, straps, and blocks. The goal: unstick tight areas, boost mobility, and make your body feel amazing in every other workout. Way more effective (and more fun) than rolling around at home wondering if you’re doing it right.
Stretch: Restore · 60 min · all levels
Sometimes the most radical thing you can do is nothing. Restore is fully supported restorative rest — three to four heavily propped postures held up to 10 minutes, with the props doing 100% of the work — plus guided breathwork and grounded meditation to power your nervous system all the way down. Lights low, room comfortably warm, ambient beats. This isn’t an expensive nap on a mat: it’s active rest that breaks the burnout cycle. If your battery is blinking red, this is your charging station.
No — the tighter you are, the more you’ll get out of it. And Restore requires zero flexibility by design: the props support you entirely so your muscles can switch off.
Yin = long, static 3–5 minute holds for deep connective tissue. Myofascial = therapy balls, straps, and shorter repeated stretches for targeted release — hips, shoulders, spine, all the usual suspects. Restore = zero-effort, fully supported rest with guided breathwork. You can’t pick wrong — rotate through all three.
Think recovery, not sweat. Myofascial can hit “hurts so good” territory when the therapy ball finds the right spot — always guided, always safe. Yin’s stillness is its own kind of spicy. Restore asks nothing of you at all.
No hot rooms at Popflow. Restore runs comfortably warm — 75–80° — so you can cozy up and sink in without freezing or sweating. Bring socks and layers if you run cold.
Probably not — it’s active rest and nervous-system regulation, and guided breathwork gives your busy brain a specific job to do (no blank-mind meditation required). But if you doze off in Restore, we take it as a compliment.
Everyone who trains hard.
If you’re taking Flow, Pilates, or Sculpt regularly, Stretch isn’t optional — it’s the format that keeps you progressing instead of plateauing. Desk workers, runners, and surfers: this is your hour too.
No flexibility required. That’s the point — you build it here.
Build your week.
Recover on purpose.
Stretch runs weekly at both studios. Start with the Intro Pass — 21 days unlimited for $60 and build recovery into your routine from day one.
All levels · Both studios · Great first class