Muscle & Flow Fitness and Yoga

Muscle & Flow Fitness and Yoga


Check out Hot or Not Yoga NM’s virtual classes - they’ll do your body (and mind!) good, we promise!
TBT-2017 or Not Yoga NM
This would be a great way to close out 2019. Hot or Not Yoga NM is one of our favorite spots to either get a great workout or relax and heal. Check it out!
Come try Hot or Not Yoga. A great studio, wonderful classes, a good way to challenge yourself and be healthier. An amazing golf coach once told me, "If you only have time to do one thing, try yoga. It will make you stronger while increasing balance and flexibility. Those are the 3 things you need the most to improve your quality of life." Improve your quality of life and try Marisol and the other fantastic instructors at Hot or Not Yoga.
2 DAYS TO GO TIL Sip & Shop Moms Night Out! Our friends at Hot or Not Yoga NM have a sweet giveaway and some free class passes for ladies who are at this event.

Ya gotta be there to win all this fun stuff though! Grab a ticket here:
With the heat, the humidity, the hectic nature of getting back to school, this is going to be such a nice treat! Moms, dads, you deserve this event! Come see how to keep yourself, your kiddos, your home from falling susceptible to the irritability that the heat & chaos brings.
This weeks schedule! This week we arrive at the bladder meridian. Abu don’t opportunities to join me in sacred space to cleanse, clear, and stimulate the bladder organ and meridian lines!!

•Sunday 7/21
9am Yoga in the Bosque at
1pm Yin75 at Hot or Not Yoga NM

•Monday 7/22
6:30pm Yin Nidra at

•Tuesday 7/23
9am Yin Meditation with Gong at Mi Vida Yoga

•Thursday 7/25
9am Yin Meditation with Gong at

•Friday 7/26
9am Hatha Gong at The Unity Studio
12pm Yin60 at
Pride on the Pitch had an amazing turnout! A sea of rainbow flags and gear lined the stadium. Thank you to everyone that helped make the event a success.

We look forward to seeing everyone at Pride!

New Mexico United Casa Q Albuquerque Pride Equality New Mexico Encantada, The Band Of Enchantment Hot or Not Yoga NM Santa Fe Pride and Human Rights Alliance Pride House International Taos Pride SAGE Albuquerque Organizational Rebel Common Bond New Mexico GLSEN Albuquerque SIDEWINDERS BAR

Thank you to the various organizations that have helped promote Pride on the Pitch! It truly takes a village to organize and deliver these great events!

Make sure to buy your tickets to the New Mexico United game and Tailgate Party

Albuquerque LGBTQ Chamber of Commerce Albuquerque Pride Casa Q Equality New Mexico Encantada, The Band Of Enchantment Hot or Not Yoga NM Santa Fe Pride and Human Rights Alliance Pride House International Taos PrideSAGE Albuquerque Organizational Rebel Common Bond New Mexico GLSEN SIDEWINDERS BAR

🌟BIG GRATITUDE to the 11 Yogis that joined me today for a special extended Friday Yin with the addition of Nidra and Gong Bath at Hot or Not Yoga NM! I hope you have a beautiful and safe Friday evening!!

Off to teach a Private Group Gong Bath. ❤️

(Ps look at all the orbs in the picture! The energy was high in the room!!)
Weekly Schedule is up!!

🌟Saturday 12-2pm treat yourself to Aroma Nidra Gong Bath at Mi Vida Yoga!! Join me for two hours of deep relaxation, restoration, and rejuvenation! $25 earlybird $30 day of. Find under events on main Ashley Arnold Yoga Page!

•Mon 6:30pm Yin Nidra
at Hot or Not Yoga NM

•Tues 9am Yin Meditation w/ Gong
at Mi Vida Yoga

•Thurs 9am Yin Meditation w/ Gong
at Mi Vida Yoga

•Fri 12pm YIN60
at Hot or Not Yoga NM

🌟Private Gong Bathes Available this week! $40 for 30 min of resonant BLISS. Soothe and smooth the nervous system while deeply resting and restoring in the frequency and harmonization of the symphonic gong and singing bowls.
💌email ashley@sacredyogametry•com to schedule!
This Week’s Schedule starting tomorrow!

•Monday 4/22 6:30pm Yin Nidra w/Gong
at Hot or Not Yoga NM

•Tuesday 4/23 9am Yin Meditation w/Gong
at Mi Vida Yoga

•Thursday 4/25 9am Yin Meditation w/Gong
at Mi Vida Yoga

•Sunday 4/28
1pm Yin75
3pm Nourishing Gong Bath
at Hot or Not Yoga NM

•Private Gong Bath
•April’s Special: Reiki

Yoga and community for everyone and anyone in Albuquerque. We can’t wait to see you for an online class!

With online classes suitable for every level of practitioner, we can't wait for you to experience the gifts of yoga and wellness!

Operating as usual


Get strong, Yogis! 💪🏽
Did you hear? Steph is offering her strong challenge again in January!
Different this time, because it’s actual at-home strength training, with minimal equipment!
Different from her HIIT, Cardio, Pilates combos, this is focused strength building, which EVERYONE needs!
Check out link to find out more!

What you need to know:
45-60 min each
6 wks
Register in link to sign up, you’ll receive instructions for payment directly to Steph!


May we remind you to balance on one leg today? Stand up & join us!

⭐️ Step 1: Stand with both feet firmly rooted on the ground, about hip width distance apart.
⭐️ Step 2: Close your eyes and notice that your body isn’t completely still. Your breath is moving, and in every second, your muscles are making tiny little adjustments to keep you upright.
⭐️ Step 3: Rest your hand gently on a wall or a chair or a bookshelf, and shift your weight over to one foot & lift the other.
⭐️ Step 4: Notice all the muscles in the foot on the ground fire up to hep you balance. It is significantly more work to balance on one leg.
⭐️ Step 5: Put your foot down & repeat on the other side.

This exercise helps us to remember that our bodies are present. They are here, now. You are here, now. Your job is to bring your mind from the past or the future into this present moment. ⭐️ ⭐️ So, stand tall, close your eyes, breathe, and pay attention. ⭐️ ⭐️


Happy Pride, Albuquerque!


Get down & do a couple of full body crunches today, would ya? They’re good for you—promise!


May we remind you to try to change your perspective at least once today?


On this fine Friday, may we remind you to reach for your toes at least once a day?


May we remind you to fly high in spirit today?


May we remind you to sit Criss-Cross Applesauce at least once today?


May we remind you to take a little stretch rest for your side body today?


May we remind you to stand on your tippy-toes regularly?🦶


Take a step outside & enjoy nature’s fireworks instead of the ones you have to light on fire. Share pics of what you see! Happy 4th, everyone!

Photos from Muscle & Flow Fitness and Yoga's post 07/03/2021

Do you need anymore proof that when you bring peace & calm into your mind, body, and spirit through the practice of yoga asana, the others around you feel it, too? 🐶🐶
Thanks, for leading our two legged AND four legged friends to find their inner peace as we head into this 4th of July weekend! ☮️


What does a balanced world look like to you? 🌏

Asana is a practice, and although it’s but a small part of the larger practice of yoga, it is extremely powerful.

When you step on your mat, you allow time for nourishment and rebalancing of Self via breath and movement.

Imagine living in a world where everyone has the time and space to practice self nourishment and rebalancing. 🤗💛

Join for Yoga In the Park Saturday 7/3 at 9am!


What a perfect night for some the park. 🧘🏽‍♀️
And hugs.
Nice, tight hugs. 🤗
Here’s to being fully vaxxed & being able to connect again like this.
So special. 💚
Community—it’s what it’s all about.


Taking balancing practice into the day-to-day makes more fun! Fur animals seem inclined to join in. 😄🐶🐕


Feet tired from standing or walking? Or are they swollen from you sitting at your desk all day? Try this fun tip from to relieve pain, swelling, and a whole host of other things! 👣


Stoke your inner 🔥 with us online!

HNYNM has a thriving online community of peeps using movement to shake off the achy, tight joints & muscles that cold weather brings. Join us! Link to virtual studio here:


Oooh, baby, it’s cold outside!! 🥶
Did you miss your Mobility Yoga warm up this morning at 6:45a ‘cause it was so cozy in your bed? 🥱😴

That’s ok! You can be sure to warm up with:

Explosion Strength with at 5pm
Slow Flow Vinyasa with at 6pm.
Link to join in bio 💻


Have you ever had a plant you thought was fake, and then, a year after having it, learned it was real? That happened to us!
This lovely succulent was gifted to the studio back in 2018, and didn’t receive water until sometime in late 2019. 😂 Now, it’s got sweet new shoots growing out of it!
We hope that you take some time today to perhaps look at a skill you believe has grown dormant, or one that you don’t believe belongs to you, and see if watering it in your mind can spark a sprout! You never know what can grow! 🌱


“Rosa Parks had an interest in Buddhism. In her senior years she took yoga classes and added Buddhist meditation to her prayers. She also became a vegetarian and consulted a naturopathic doctor to improve her health.” -

It is NEVER too late to change your life OR change the world. ✨


“Raaga, or attachment, is the act of clinging or grasping to something which is illusory or impermanent. When you are deeply attached to something, it is an indication that you are afraid it of it being taken away. This creates a deep-seated sense of insecurity within you because you know that whatever you have might be lost—so you hold on even tighter. Attachment causes suffering by instilling in you a background current of fear, tension, anxiety, and dread of loss that is the inevitable byproduct of life on the material level.” -
What are you afraid of letting go of? 👀


Are you a seeker of the light? Of knowledge?
According to Sage Patanjali’s Yoga Sutras, one of the mental afflictions that prevents us from seeing and being our divinity, is avidya (ah-VID-yah), or ignorance.
Ignorance is not a bad thing, if it is innocent. If it is willful and growth and learning is simply refused, one stagnates. Willful ignorance is often borne of insecurity, fear, and dark imaginings and the stagnation can lead to the dehumanizing of others. The dehumanizing of others leads to a rise in the ego, as the world then becomes about “them versus me” and the elevation of one’s self above others.
Racism lives in this place of stagnation and ego.
To get out of this place, simply seek.
Here’s one question to ask: “What can I do today to remove the veil of my own ignorance?”


“We've seen a force that would shatter our nation rather than share it,
Would destroy our country if it meant delaying democracy.
And this effort very nearly succeeded.
But while democracy can be periodically delayed,
It can never be permanently defeated.
In this truth, in this faith, we trust.
For while we have our eyes on the future,
history has its eyes on us.”
Excerpt from “The Hill We Climb”, by Amanda Gorman.
While calls for Unity are great, and we all wish only for a time in which we do not have to sit in angst wondering what destructive & harmful headlines we will read today, and we can get back to feeling hopeful, there is much work left to do. We can rest, for today, and we can celebrate, today, and we can commit to doing better, today.
Change in the world begins with change within each of us.
Turn inward, away from the ego.
Commit to self-study so you may recognize the pull of the ego when it comes, and then make the choice to commit to non-harm for the world and for your Self. Commit to finding liberation for your spirit, and for the spirits of all other living things, including Mother Earth.
Indeed, today is a new day.
But it is one in which we commit to the climb upward, to maintaining integrity and authenticity and peace of Self through the grueling work of rebuilding of it all.


There’s hope in the flame of a candle. There’s hope in community.

During the our goal has been to unify our bodies and our minds. To each have a sound mind in a sound body.

•Strengthening the body with three strength sessions a week.
•Strengthening our commitment to breath & therapeutic movement with four various yoga sessions a week.
•Strengthening our minds with daily yoga philosophy lessons.
The result: UNITY of body & mind.🧘🏻‍♀️

The overarching lesson: You cannot UNIFY anyone or anything without dedication or devotion to being better, work for finding long-lasting change, and commitment to nourishing oneself.

UNITY on the surface, without deeper effect, is simply cosmetic. This world needs deeper change, and if we can transform ourselves to be the carriers of this change, it will happen.

BE the change. 🔥


Last year, we wished you a Happy New Year, and while 2020 started out that way, it was soon overcome by feelings of angst, uncertainty, stress, disappointment, loss, and isolation for the entire world. But, through it all, we have persevered, we have re-prioritized, we have found connection in innovative ways. We have tapped into our voices, our strength, our creativity, and our willingness to step up to help our neighbors.

Just like our practice shows us that our toes are connected to our shoulders, and our jaw is connected to our hips, this year has been a great reminder that we, as individuals across the world, are, in fact, each connected to one another. From Uruguay to Greenland, from England to Japan, from Australia to Mexico, and so on. However much of a struggle this past year has been for us, it has also been one of learning, connection, and hope, and an experience we all have lived through and grieved through, together.

Our wish for your New Year is that all the beauty and growth this past year has uncovered follows you not just into 2021, but for the rest of your life. Peace and Prosperity to all!


🦶Toes to Head Yin Yoga 🧘🏻‍♀️
NYE Special 430-5pm $5
Message us for the link!


We celebrate love, health, and humanity every day, and today, we happen to also be celebrating Christmas! So, Merry Christmas to all who celebrate with us today. We wish everyone who is celebrating something different a Happy Holiday, too! Please share a pic of your celebrations in the comments!


💫To be a unifier of people within our communities, we must first unify the body with the mind. 💫

Unity Challenge - Jan 2021

4 weeks beginning 1/4/21
Each week:
Complete 3 - 30 min strength classes
Complete 4 - any length, any style yoga classes
Receive - daily emails containing wisdom & philosophy from the yoga sages

Information session on 1/2 (info session counts as a freebie!)

Great news: you don’t need to be a member to participate!

Purchase this challenge for just $25!
Better yet, buy two, and give one to a friend!

Purchase Here:


As we move into Christmas Week...
Thanks, Gingie!


On this day, we wish you


Exhale. Finally!!
Now that we can breathe, rejoice in this breath!!
But, when you’re ready, remember the fight for unity, for equality, for decency, is NOT over.
We MUST do all we can to ensure that every person, not just in our country, but in the world, can live a life of fulfillment, nourishment, and peace.


🌟 24 Hour Stress Relief Access $5!!
First, an announcement:
Wednesday Park Yoga will be cancelled as a result of the time change! Sunset is coming earlier and earlier! 🌅
Don’t worry, tho!
Sunday Park Yoga is still on! ☀️
9am Palomas Park

NOW: We know election week already seems to have lasted a month, so let us help give you some stress relief! For a FULL 24 hours of access, simply use this URL: 👇🏼👇🏼👇🏼

We’ll help you stay strong and make it through this week without losing your mind! See you on the mat!! 🧡


Post park yoga shot. 🧘🏻‍♀️🌈
A wise person reminded me: in order to have compassion, one must have understanding, and without understanding, one cannot have compassion.
A reminder to put yourself in another’s shoes, especially a person you don’t understand.
Raise the vibration, people. There are ways to resolve differences without violence and anger. ❤️


Park yoga cancelled tonight! 😬
Don’t worry, though—in true NM fashion, 70’s again by the weekend. So, Sunday, it’s on!

Want your business to be the top-listed Gym/sports Facility in Albuquerque?

Click here to claim your Sponsored Listing.

Our Story

We are a yoga studio that has transitioned from in-person classes to online classes, like so many others, during the Covid-19 pandemic of 2020. We’ve hosted hundreds of virtual yoga sessions as a result, and we’ve learned how to successfully guide you through a healing, therapeutic, restorative, fulfilling, nourishing yoga session just as effectively as we did in person. We’d love for you to reap the benefits with us: strength, flexibility, mobility, mental peace and clarity, fortitude in mind and spirit. We look forward to seeing you soon!

Videos (show all)

Get strong, Yogis! 💪🏽 Did you hear? Steph is offering her strong challenge again in January! Different this time, becaus...
Stoke your inner 🔥 with us online!




Albuquerque, NM

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm
Sunday 9am - 5pm

Other Yoga & Pilates in Albuquerque (show all)
Bhava Yoga Studio Bhava Yoga Studio
520 Central Avenue SE
Albuquerque, 87102

Bhava |bah va| noun 1. The deepest feeling from your heart that inspires what you love to do. 2.

Hot Yoga Downtown Albuquerque Hot Yoga Downtown Albuquerque
724 Central Avenue SE
Albuquerque, 87102

The Hottest Hot Yoga in Burque.

Blissful Spirits Hot Yoga Blissful Spirits Hot Yoga
4300 Paseo Del NoRoute NE Ste D
Albuquerque, 87113

Healing the Body, Mind & Spirit

High Desert Yoga Del Pacifico High Desert Yoga Del Pacifico
PO Box 6100
Albuquerque, 87108

High Desert Del Pacifico located in Troncones, Mexico, offers private retreats, yoga retreats, and l

Nora Hansa Yoga Nora Hansa Yoga
4600 Copper Avenue NE

Nora Hansa Yoga offers regular in-person and online Yoga & meditation classes, privates, and retreats

theyogacoopabq theyogacoopabq
600 Central SW Suite 117
Albuquerque, 87102

We are a Yoga and movement space in downtown Albuquerque, NM.

Desert Lotus Yoga Abq Desert Lotus Yoga Abq
11200 Montgomery NE Ste 7
Albuquerque, 87111

Yoga studio in Albuquerque New Mexico. Breathe in the moment at Desert Lotus Yoga!

The Energy Otter The Energy Otter
333 Central Avenue
Albuquerque, 87104

A healthier you awaits! Rooted in kindness and playfulness, I offer yoga, meditation, pranayama, Rei

Bosque Om Yoga Bosque Om Yoga
1301 Rio Grande Boulevard NE, Ste 2
Albuquerque, 87104

A warm and welcoming yoga studio, nestled in an adobe style complex just north of Old Town. We have

Valluvanad Yoga Valluvanad Yoga
1630 Dr. MLK Jr Avenue, NE, Apt. 14
Albuquerque, 87106

New Mexico Dahn Yoga New Mexico Dahn Yoga
Albuquerque, 87109

Albuquerque 6300 San Mateo Blvd NE 797-2211 Cottonwood 1644 Alameda NW 792-5111 Santa Fe 540

Aumies Aumies
Albuquerque, 87122

Hi! Do you enjoy the Sandia Mountains or sunsets? Then try one of our outdoor yoga classes! 🧘🏻‍♀️🌅