Little answers to the questions we hear most, so you can arrive relaxed, present, and ready to flow.
Not at all. Defend & Flow is designed to meet you exactly where you are, no background in self-defense, breathwork, or heels required.
No. You don't need to bring any heels. Come ready to move freely in your own body.
Absolutely. Every tier of the experience is beginner-friendly, and just as meaningful for those who already have a movement practice.
Wear black activewear, something comfortable you can move freely in. You can wear socks or be barefoot for the experience.
A reusable water bottle and an open mind. Everything else, mats, props, and the space to breathe, is provided.
Everyone is welcome. The practice is intentionally accessible and can be softened or deepened to match your body on the day.
Of course. Many of our guests arrive solo and leave with a new circle of women. The room is intentionally warm and welcoming.
There is a small parking lot where you can pay with ParkMobile or with a card on the corner of 6th St & Meridian. Metered street parking is also available.
Still curious?
Reach out and we'll get back to you with the details you need.
contact@defendandflow.com