Flex & Flow with Katie Bona

Flex & Flow with Katie Bona Welcome! Fun & Fitness. Yoga based classes. PiYo. Yoga. Ashtanga. And more! Classes available.

I’ll post an ‘order by’ date ASAP. I have a little flexibility on color of the blank shirts, so lmk if you’d like to se...
09/10/2026

I’ll post an ‘order by’ date ASAP. I have a little flexibility on color of the blank shirts, so lmk if you’d like to see if a different color is available. I’d like to order by Tuesday so I have enough time to make them!

Ashtanga 101: Deconstructing the Primary Series starts in less than 3 weeks! Here’s some new merch to get psyched ab...
09/10/2026

Ashtanga 101: Deconstructing the Primary Series starts in less than 3 weeks! Here’s some new merch to get psyched about! Prices TBD ASAP. I promise. Trying to keep it simple so I can get them ordered and completed quickly but I like the idea of options … sooooo. Whatta ya think?? We likey???? I def likey. I want them all. Plus a bag! 🤣🤣. Pre-orders ASAP so decide exactly what you want and it’ll be semi customized.

09/09/2026

What if your yoga practice wasn't about how impressive the pose looks?

What if the real practice was what happens inside the pose?

Can you breathe when things get difficult?

Can you stay focused when your mind wants to wander?�

Can you remain steady when your body is challenged?

The posture is the doorway.

The practice is what happens when you walk through it.

Come find your Zen before the last bbq of the season! Let’s start with a warming then finish with some deep stretchin...
09/06/2026

Come find your Zen before the last bbq of the season! Let’s start with a warming then finish with some deep stretching. 🥵Labor first. Lounge later.😊. MultiSport Fitness Monday morning (Labor Day). 9:00 am. Sign up on the website or on MindBody.

I have a nice juicy FLOW planned for Saturday morning.
08/29/2026

I have a nice juicy FLOW planned for Saturday morning.

See you at MultiSport Fitness at 9:00, Monday morning. Our focus will be hip openers! Go to the website to sign up or ...
08/17/2026

See you at MultiSport Fitness at 9:00, Monday morning. Our focus will be hip openers! Go to the website to sign up or on MindBody.

Happy Birthday to the one I trust to bend me in half, ! Here’s to many many more. 🎈🎈🎈🎈🎈
05/08/2026

Happy Birthday to the one I trust to bend me in half, ! Here’s to many many more. 🎈🎈🎈🎈🎈

Please contribute now, if you are so inclined. We’re almost at our goal of $1500 to a 2026 graduate to honor our frie...
05/07/2026

Please contribute now, if you are so inclined. We’re almost at our goal of $1500 to a 2026 graduate to honor our friend, Sam.

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2016 S Delaware Dr
Mount Bethel, PA
18343

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