Please note that all substitute changes and any additional cancellations will be posted to our Instagram account @nalu.studio

all classes are drop-in $20 cash only

*10-class pass for $150 is valid for 1 month from the first use.  Passes are non-transferrable and non-refundable.

$10/class for all Costa Rican residents, must present cedula in order to receive this rate.

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CLASS DESCRIPTIONS​

 

Barre

The exercise is designed to increase flexibility, strength and endurance by combining elements of Ballet, Pilates and Yoga in a low-impact, full body workout.  Joins us in the HIIT + Barre day where we add 40 minutes of High Intensity Interval Training to improve our cardio and physical condition.

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Boxing

Join our boxing class, no matter what level you are at!  We train traditional boxing techniques, offensive combinations and defensive drills that help learn the concept of what boxing really is. Our coach will make sure you are practicing the right technique according to your level so you never feel overwhelmed or lost during the class. You will also work your strength, cardio and endurance with the drills and techniques you’ll be practicing. Find your focus, work your body and mind by learning the art of boxing!

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Breathwork

This practice of guided breathing exercises and techniques is designed to bring awareness to the breath and the body, release tension and promote relaxation. This is a tool of self-discovery, healing and transformation.

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The BURN: Strength Class

The Burn is where strength meets precision. This full-body workout is all about slow, controlled movements that fire up your muscles and push you to the edge—in the best way possible! With perfect form as the focus, we isolate, engage, and challenge every muscle group until you feel the burn and unlock your true strength. Get ready to dig deep, embrace the shake, and come out stronger than ever! 

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Candlelit Yin Yoga

This is a deep, meditative and often profound practice. Infused in the longer, more passive holds , the yin style involves surrendering into poses and exploring them for longer periods of time in order to let go of tensions stored in the body and to calm the nervous system. Practicing this way helps to target deeper connective tissues especially around the hips, pelvis and lower spine. Candlelight Yin Yoga is a peaceful way to end your day This practice will be lit entirely by candlelight helping us to balance our emotions, still our minds and open the deep connective tissues in the body using various yin asanas.

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Capoeira

A capoeira class starts with a warm-up, stretching, learning basic techniques like kicks and evasive movements, practicing partner drills within a circle ("roda"), with a focus on fluidity, acrobatics, and incorporating dance-like motions, creating a unique blend of martial arts, dance, and musical expression, where the emphasis is on playing a "game" rather than direct combat; beginners will start with foundational moves and gradually progress to more advanced techniques and rhythmic interplay within the roda. This class is for everyone, beginner through advanced students will learn and master a broad repertoire of capoeira moves. 

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Circuit SWEAT

In this class participants move through a series of stations, each focused on a specific muscle group or movement pattern. This type of exercise combines high-intensity Interval training HIIT with strength training to create a full body workout.

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Deep Yin
Yin yoga works deeply into our body with passive, longer-held poses.  It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, the deep fascia networks of the body and the meridians. This is contrast to a Yang yoga practice such as Vinyasa yoga which targets the muscles. Energetically, Yin yoga improves the energy flow, enhancing the flow of chi in the organs. To be healthy, we need healthy organs as well as healthy muscles. Yin yoga also offers wonderful emotional and mental health benefits.

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Free Flow Vinyasa Yoga

This class involves continuous movements synchronized with breath to create a fluid, dynamic sequence of postures, focusing on a proper body alignment in each posture to promote balance, stability and injury prevention.

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Foundation Training

Foundation Training is a movement-based fitness system that focuses on correcting imbalances in the body and improving posture. It is designed to help people relieve pain, improve mobility, and enhance athletic performance. This class includes a series of exercises that engage the deep muscles of the core, hips, and spine aiming to strengthen the body's foundation and improve alignment, while also reducing stress on joints and reducing the risk of injury. It is a low-impact class and uses bodyweight exercises with the help of a TRX, making them accessible to people of all fitness levels.​

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Kids Classes

Join us for Karate 6+ or Kids Tumbling class ages 6-9 and leave your kids in good hands with certified trainers to let them learn the discipline in a playful way.​

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Movenplay

Movenplay is a multidisciplinary class drawing inspiration from traditional martial arts, gymnastics, capoeira, parkour, primal movement and contemporary dance.  In these sessions we explore the principles of body awareness and physical dynamics. An opportunity to merge the intelligence of the mind with the intrinsic intelligence of the body through the lense of play!

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Muay Thai

Muay Thai is the martial arts of Thailand, also known as the art of eight limbs. This class includes fundamental drills, basic offensive and defensive footwork, proper form of punches, kicks, and knees, as well as loads of cardio and conditioning. You’ll learn great techniques as well as blasting out rounds on pads and partner drills, working the mental and physical discipline. This class builds confidence and focus, releasing stress and creating a positive vibe.​

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Pilates

A dynamic mat pilates class designed to elevate your strength and endurance. The Pilates class will leave you feeling empowered and accomplished. Expect a series of controlled, full-body movements that target core muscles, improve flexibility, and enhance overall body strength.

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Restorative Yoga

This style of yoga emphasizes relaxation and restoration of the body and mind. It is characterized by the use of props, such as blankets, bolsters, and blocks, to support the body in various passive poses. These poses are held for longer periods of time to encourage a state of deep relaxation and stress relief. The slow pace and focus on stillness and breath help to quiet the mind and soothe the nervous system, promoting feelings of calm and tranquility.

Join us for the different modalities Nalu has to offer: Deep Yin, Candlelit Yin, with Aromatherapy or Deep Restorative.​

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Spicy Power: Cardio + Weights

Spicy Power is a high-energy HIIT class that brings the heat!  Get ready to sweat, move with power, and push your limits—all while maintaining strong, controlled form. Using light weights, this class is designed to challenge your endurance, build strength, and keep your heart pumping. It’s fast, fierce, and guaranteed to leave you feeling unstoppable. Are you ready to turn up the intensity? Let’s go! 

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Vinyasa Yoga

This is a dynamic class in where each inhale / exhale is synchronized with a movement of the body flowing through different postures. The peace of this practice is typically faster than other yoga styles and can provide cardiovascular workout.

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Zumbra

Zumba is a cardio-dance fitness class that combines Latin and international music with choreographed steps. It's a fun way to have a total body workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of dopamine each time you leave class!