Downdog Flow Studio
We offer a variety of options that deliver optimal results. Our group classes are guaranteed to make you sweat and challenge you at every turn, all while surrounded by a fun and encouraging community of students. Whether you’re trying Pilates or Barre for the first time, or you’re an experienced yogi, you’ll find your fit here. Looking for more targeted 1:1 workouts? Contact us to design a personal training program custom-tailored to your goals. If you’re serious about looking and feeling better, begin your journey at Downdog Flow Studio.
Group Class Descriptions
We offer classes for All Levels , Level 2: Moderate and Level 3: Intense
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Level 2/3
In this 60 minute class, we begin with a slow warm up and intention setting, gradually building heat through challenging flows, and culminating in a grand peak pose. Sequences are designed with powerful movements and breath alignment, integrating core exercises for building strength and flexibility. The room is heated to encourage stretching and the sweating out of toxins. Each class brings a new fun and creative journey to keep your muscles confused and your mind sharp! -
Level 3
Grip socks required! An intense and unique blend of practices, this class is sure to get you fired up! Powerful postures and exercises are incorporated from the disciplines of barre, Pilates and power yoga, designed to sculpt your calves, inner/outer thighs, glutes and core. Varied weights and props are used for toning and strength building. Be prepared to sweat and burn! -
Level 3
This 75 minute class is guaranteed to burn your core, shake your inner thighs and fire up your shoulders. You’ll feel the heat through dynamic movements including planks, 100’s, lunges, squats, swimming and more - incorporating props like Pilates' balls, rings and weights. Get ready to walk out feeling lean, strong and confident. -
All levels
The perfect winddown to the week, this 60 minute class starts off with a warming vinyasa flow to stretch the body and release tightness. Aligning breath and movement brings things into focus as you begin to build just enough heat. Then we’ll slow things down with restorative ball rolling, deep facial release and meditation, focusing on a different area of the body in each class. Closing things out with savasana brings a sense of peace and rejuvenation. This class is ideal for all, from students new to yoga and to experienced athletes. -
Level 3
Shredded is the ultimate trifecta of a workout, combining body weight movements, kettle bells and the deep stretch and strength of power yoga. Rev up your metabolism and torch fat through intense intervals, varied with fast and slow yoga flows. Guaranteed to make you sweat, you’ll feel the benefits of this 60 minute interval workout all day long. -
Level 2/3
A unique interval class like no other, this 60 minute Saturday morning sweat combines 3 classic disciplines for the ultimate full body workout. The elegance and toning of barre, the strength and core power of Pilates, and the flexibility and restoration of yoga target your legs, core, shoulders and arms to leave you feeling strong and energized. A little cardio keeps things heated in between exercises. You’ll be ready for anything after this one of a kind workout! -
All levels
Improve your swing, mobility, and recovery with our Flexibility for Golf class. Designed to increase range of motion, reduce stiffness, and enhance performance on the course through targeted stretching and mobility work. -
All levels
A one-of-a-kind workout created by owner, Melissa Martin. BarreCEPT uniquely blends barre, pilates, and power yoga into one intentional class designed to build strength, improve balance, and leave you feeling energized and aligned—both mentally and physically. It’s thoughtful movement with a serious burn and a whole lot of purpose.
Locally owned fitness boutique
All levels welcome
Fun & challenging classes
Supportive community
Find us at 167 South River Road Bedford New Hampshire in suite 4, first floor
What everyone is saying
“I have taken many yoga classes before, but Melissa adds so much more. Whether you take Yoga, Pilates, or Barre-20-20-20, you never get the same exact class. She is always bringing in new ideas and props to build your own practice. Her connection with her students is extraordinary. She makes everyone feel special, empowered, and strong! Thank you Melissa.”
“Melissa has always inspired me to be at my best in her class. When I go to her class, I get to explore my limits, heal my soul and focus on me. I highly recommend her as your guide in yoga, not matter your level.”
“If you want to better yourself on and off your mat, need a vigorous workout that is guaranteed to give you results physically and mentally, and would like to be part of a fun community atmosphere that motivates you, I highly recommend Downdog Flow Yoga and Pilates studio.”
What is barreCEPT?
barreCEPT is a one-of-a-kind workout created by DownDog Flow owner, Melissa Martin. This signature class thoughtfully blends barre, Pilates, and power yoga into one intentional experience designed to build strength, improve balance, and leave you feeling energized, empowered, and aligned—both mentally and physically.
Expect purposeful movement, deep core engagement, and a serious burn, all delivered in a fun and motivating environment. barreCEPT is more than just a workout—it’s movement with intention and results you can feel.