January 26, 2024

Supercharge your spirit in this ultimate mind/body experience. Mana Flow is an out-of-this world 30-minute yoga practice that focuses on the supernatural force found in everyone! Dedicated Mandala Flow segments alternated with superpower Mana segments utilizing the Knux hand weights will leave you long, lean and lit. 

Why Try Mana Flow? 

  • Up your balance game. Balance postures in the Mana Flow format during the Intention Expression help strengthen muscles and joints by forcing the muscles, especially core muscles and tiny muscle fibers, to engage immediately to stabilize the body. 
  • Increase your strength! Build strength as you perform Supernatural Sets in Mana Flow. Using the 3lb weighted Knux, these strength exercises are more fluid, challenging both balance components and full range of motion. Supernatural Sets with the cool grips of the Knux allow the hand weight to become more of an extension of the body rather than using a traditional dumbbell. New tools, new results! 
  • Improve pain management. Dr. Natalie Devins, yoga instructor and member of the American Osteopathic Association, asserts, “The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome. Bounce back from stress as you learn to use your breath to control your movement during the challenges that apply in class and in your daily life.  

people in yoga class


What Is Mana Flow Like?  

Mana Flow is a true flow class. This workout alternates mandala (circular) yoga flow postures that travel all over the mat followed by one-minute supernatural sets designed to sculpt and tone your body using Knux 3-lb. hand weights. This flow and strength combination is where the magic happens!  Set your intention for each round and work your way around the mat as you move through flows that focus on strength, power and positivity for a super mind/body experience.  

Who Are Mana Flow Classes Best For? 

Mana Flow is for all fitness levels. Time management is maximized as this class blends strength, mind-body and balance training for phenomenal results. Mana Flow is customizable for all skill levels to feel challenged and invigorated.  

Is Mana Flow a Good Workout? 

Mana Flow alternates between Mandala flow segments and superpower Mana segments that leave you long, lean and lit. Mana Flow creates stress resilience by physically challenging the body and asking you to breathe steadily through the challenge. As a result of this practice, you can become responsive and less reactive. The Supernatural Set of weighted superhero strength sequences creates the magic for this powerful yoga flow workout.  

How Difficult is Mana Flow? 

5/10 Tap into your power with Mana Flow. Level options are available for the beginner to advanced yogi. Adding the Knux 3-lb. weights will level up your strength, power and positivity.  

How Long Is Mana Flow? 

Mana Flow dedicates 30 minutes towards tapping into your personal power with the perfect blend of strength, mind-body and balance training for phenomenal results.  

What Should I Wear? 

Cover Your Business. Typically, people wear fitted clothing what will offer ample coverage and will stay put, even in Downward-Facing Dog postures.  

Leave Your Shoes Off. Not only does being barefoot help you with stability, but your overall balance and foot strength will improve as a result of working without shoes or socks on. 


What Do I Need to Bring? 

Plan to bring your own yoga mat. A yoga mat is a thin, sticky mat that will allow you to protect your joints without slipping around when you’re in an awkward position.  You’ll be getting pretty up-close and personal to the floor, so having your own yoga mat for Mana Flow and other Crunch yoga classes will keep you feeling so fresh and so clean!  

What Types of Yoga Classes Are Available?

people in yoga class

Yoga Body Sculpt.

A strength-building Vinyasa flow class that focuses on sculpting your buns and thighs while flattening your belly and strengthening your core.  


Yin meets Yang in this yoga class serving a distinct mix of OM and HIIT. Flowing yoga sequences designed to promote strength, length and flexibility are interlaced with high intensity interval segments to deliver a singular mind-body experience. Become a powerhouse on the mat!  


Become unbreakable by utilizing the power of yoga, deep stretching techniques and myofascial release. Breathe, flow and find your way to an “unbreakable body” in this class that focuses on the power of restoration. This 60-minute class will start with traditional Vinyasa flow followed by specific releases using straps, lacrosse balls and blocks. Designed to relieve your body, calm your mind and light your soul, this class is the perfect addition to preserve and protect your most valuable asset, YOU.  

Hatha Flow. 

Flow through an easy-to-follow Vinyasa yoga practice that integrates posture, mindful breathing exercises, and relaxation to harmonize you on every level: body, mind, and spirit. Hatha Flow builds sequences, repeats them mindfully for mastery, then develops new sequences to explore. Find yourself in this delicious, mindful, and moving class. All levels are welcome. 

Ultimate R&R.

We all need more self-care, more recovery, more rest to continue to be our best. Ultimate R&R provides the break your mind and body need. Take the foot off the accelerator and pump the brakes, focusing on a slower, gentler yoga flow followed by longer-held restorative poses supported by blocks, for the ultimate in rest and recovery.  

True North Mandala Flow.

Travel your mat and find your true north in this centering, creative 60-minute vinyasa flow. At each directional point, explore strength, balance, core, and breath for a fully rounded discovery of the self and a sense of balance for both mind and body.    

  people in yoga class

Loaded Yoga.

Take your yoga practice to the next level in this unique class that combines flexibility and strength. This unique class links the mind and body in a totally different way delivering a challenge to remember. Start by introducing a sequence of poses “UNLOADED” with no weights and then take it to the next level as you “LOAD” the same sequence for a challenge that demands control from both the mind and body.  


Discover your body from the inside out in this welcoming, accessible yoga fundamentals practice. Not flexible? Perfect! That just means you’ll experience the benefits that much more quickly! Learn how to explore your edge using your breath to increase strength, balance, focus, and recovery. Held in a gently heated room, this class focuses on powerful standing and balancing postures, then grounded, seated, and reclining postures that challenge you from head to toe and leave you feeling relaxed and empowered.  

Hot Yoga: FLOW.

Designed to keep you moving through thoughtfully sequenced patterns, this heated Vinyasa flow class will take your yoga experience to the next level. Taught in blocks, Flow alternates a slow sequence of yoga postures with the same pattern at an increased pace to provide a unique mind-body experience. Beautiful movements along with music that enhances the class experience will leave your mind in flight as your body flows through this unique yoga practice.   

Hot Yoga: FIERCE.

Take your yoga practice to the next level in this unique class that combines athletic movement, power yoga and balance challenges. This unique class links the mind and body in a totally different way, delivering a challenge to remember. Start seated on the mat and then transition to a vigorous standing flow. Special “fire it up” challenges inserted throughout the workout are designed to challenge both your mind and body. This one-of-a-kind yoga class will leave you with a fierce attitude and a fit body.  

Find a Mana Flow Class at a Crunch Near You  

Can’t wait to try leveling up your mind-body routine?  Mana Flow is the right class for you!  Search here to find the class at a location near you! 

Not a Crunch Member Yet? Join Or Start Your Free Trial!  

If you’re excited about tapping into your superpower & supercharging your spirit, Mana Flow and other fiercely fun yoga classes ONLY available at Crunch, make sure you sign up in the app to take a class today!  Not a member yet?  Click here for a Get your free trial gym pass and give Hatha Yoga or one of our other yoga classes a try to see if you and Crunch are made for each other!  

Already convinced that Crunch is for you? Start your new gym membership here. 

Explore More Articles