Noontime Flow (Hot Heat)


This class is taught by:

Cote Shaw

Favorite inspirational quote: You miss 100% of the shots you never take.


When/where/with who was your first yoga class? At my Mom’s (Shawn Shaw) first studio in our house(converted bedroom – yoga studio)


What / who inspires you? My mother-( my first yoga teacher), my sister because she exudes confidence, Johnny and Diana from Empowered Yoga and Bob Marley for his world views and perspective on people, love and life.


What I love most about yoga is: I can feel like I’ve eliminated the bad, and added the good.


What you can’t live without? Music, guitar, yoga and working out…ice cream!


What you might not know about me: I still love to be on my skateboard.


Best advice you’ve ever received (from who?): Be Yourself. Everyone else is already taken!


My favorite book: “Where the wild things are”.


Favorite Word: Infectious


Local escape: After the yoga studio(Metrowest of course) ..The Ashland Res


My favorite thing to do(other than yoga): Play my guitar

Lilly Caruso

Hometown: West Boylston, MA

Favorite inspirational quote: Magic strength is hidden in Love. It is the key which opens everything that is closed.
-May you trust that you are exactly where you are meant to be –
Favorite line from Saint Theresa’s Prayer


When/where/with who was your first yoga class? My first class was in 1999, at a local gym, with a woman named Christine. I was inspired and decided to deepen my practice at Flow Forms Yoga and later at Metro West Yoga Studio.


What / who inspires you? All my teachers that I have been blessed to have trained with, my husband, and my son and daughter because they continuously remind me to appreciate the little things in life, to laugh and to stay present to the moment. People who are courageous enough to be their personal best.


What I love most about yoga is: Yoga is endless….it will always be there for each and every one of us.


What you can’t live without? My beautiful family, sunshine, the beach and my sisters.


What you might not know about me: I love to sing and dance to my Latin music-instant joy!


Best advice you’ve ever received (from who?): If you can’t be truthful with yourself, who then, can you be truthful with – friend


My favorite book: Siddhartha by Herman Hesse


Favorite Word: Bliss


Local escape: The Railtrail in West Boylston, and Metro West Yoga


My favorite thing to do (other than yoga): Running and hugging my babies

Pamela Esty

Hometown: Southborough, Ma

Favorite inspirational quote: No Mud, No Lotus. - Thich Nhat Hanh


When/where/with who was your first yoga class? My daughter recommended that I get my(very stressed out)self to yoga. Thankfully, I listened to her and began my yoga journey with Gail Cannon at Earthsong Yoga. Gail's teachings in Kripalu and Ashtanga yoga changed the direction of my life.


What / who inspires you? My husband, my children, grandchildren, my teachers, fellow students and so many people who face their fears, embrace compassion and serve their community.


What I love most about yoga is:
Attention to breath and all the wonder and simplicity that comes with that focus on and off the mat.


What you can’t live without? Breath and Nature


What you might not know about me:
I spent 15 years living in Europe (Germany and Belgium) and never expected that I would come back to the US.


Best advice you’ve ever received (from who?): "Practice, practice, all is coming" - Guruji via Gail Cannon


My favorite book: For inspiration, The Language of Flowers by Vanessa Diffenbaugh. For a great adventure, Shantaram by Gregory David Roberts. For daily reading, No Mud, No Lotus, by Tich Nhat Hanh


Favorite Word: Compassion


Local escape: You can find my almost every day at one of these locations; The Beals Preserve, Breakneck Hill Farm, Chestnut Hill Farm, Hopkinton State Park, and The Memorial Forest in Sudbury. I love to walk!


My favorite thing to do (other than yoga): Paint, Walk and Hike, Garden, and Cross Country Ski

MYoga Flow Yoga covers a wide variety of yoga styles. Including; Ashtanga, Vinyasa, Bikram and Baptiste. It is a vigorous practice that strengthens the core muscles in the body, enhances flexibility, while encouraging deep concentration and focus. All Flow Yoga is practiced in a heated room. The heat encourages perspiration, which helps to detoxify and cleanse the body. The muscles respond to the heat by relaxing and allowing us to move deeper into a posture. There is an assumption that you have practiced before, so there is less attention to alignment ques. This moves at a faster pace to elevate the heart rate and elevate the cardiovascular system as well as develop strength and flexibility. This practice will tone and sculpt your body and heal your soul. Be prepared to sweat, and discover your inner strength!  (Hot Heat)

Upcoming classes:

  • Mon Dec 10 12:00 pm - 1:00 pm with Cote Shaw
    at Westboro
  • Tue Dec 11 12:00 pm - 1:00 pm with Lilly Caruso
    at Worcester/Millbury
  • Thu Dec 13 12:00 pm - 1:00 pm with Cote Shaw
    at Westboro
  • Thu Dec 13 12:00 pm - 1:00 pm with Lilly Caruso
    at Worcester/Millbury
  • Fri Dec 14 12:00 pm - 1:00 pm with Pamela Esty
    at Westboro
  • Mon Dec 17 12:00 pm - 1:00 pm with Cote Shaw
    at Westboro
  • Tue Dec 18 12:00 pm - 1:00 pm with Lilly Caruso
    at Worcester/Millbury
  • Thu Dec 20 12:00 pm - 1:00 pm with Cote Shaw
    at Westboro
  • Thu Dec 20 12:00 pm - 1:00 pm with Lilly Caruso
    at Worcester/Millbury
  • Fri Dec 21 12:00 pm - 1:00 pm with Pamela Esty
    at Westboro
  • Mon Dec 24 12:00 pm - 1:00 pm with Cote Shaw
    at Westboro
  • Thu Dec 27 12:00 pm - 1:00 pm with Cote Shaw
    at Westboro
  • Thu Dec 27 12:00 pm - 1:00 pm with Lilly Caruso
    at Worcester/Millbury
  • Fri Dec 28 12:00 pm - 1:00 pm with Pamela Esty
    at Westboro
  • Mon Dec 31 12:00 pm - 1:00 pm with Cote Shaw
    at Westboro
  • Thu Jan 03 12:00 pm - 1:00 pm with Cote Shaw
    at Westboro
  • Thu Jan 03 12:00 pm - 1:00 pm with Lilly Caruso
    at Worcester/Millbury
  • Fri Jan 04 12:00 pm - 1:00 pm with Pamela Esty
    at Westboro