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1109 Coliseum Blvd.

Greensboro, NC 27403

336. 303. 8674

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© 2018 by Rise and Flow, LLC.



“Rise and Flow has such a warm and welcoming atmosphere! Everything from the owner's warm greeting to the cozy decor and soothing aroma made me instantly feel relaxed and comfortable.” 


—  Tanya Dickens, Owner of Savor the Moment Bakery


Stephany McMillan, RYT-200

Studio Owner + Yoga Instructor


Our team is genuine, passionate and inspiring! Learn more by stopping by the studio for a class or appointment with the team!

Tamara Y. Jeffries, RYT-200

Studio Yoga Instructor

Photo credit: Shaw Photography Group

James R. Cotton II

Studio Masseuse + Manual Body Therapist

Esha Hickson

Studio Dance Instructor

Graduate from UNC-Charlotte, daughter, friend and passionate service leader, Stephany strives to provide mindfulness through her work. She strongly believes in the quote "everything you need is already within you." Together we can make a difference as long as it begins with ourselves.

As a writer, editor, and professor, Tamara's work has been all about communicating wellness. Since completing yoga teacher training in 2013, she’s enjoyed teaching yoga to the young women at Bennett College, where she developed the “Whole Yoga” approach that incorporates movement, breath, philosophy and science. Tamara believes in yoga to elevate mental, physical and emotional health.

Graduate from Kneaded Energy's school of massage, and a firm believer in living in the moment, which is why he chose massage as his profession. "I love massage because it allows me to help people slow down, relax and just be present in their bodies."

Esha has been dancing since the age of 10 and professionally training since 13. Her classes are filled with lots of passion, energy and women empowerment! With the new edition of SEXE-FIT™️ to the studio, Esha brings fun, fitness and life to loving our body.


What is a good class to start with?

Together we flow - it is a class that caters to the foundations of yoga, allowing you to explore the basics of a yoga practice. Classes welcome all levels!

What should I wear to a yoga or meditation class?

We recommend wearing comfortable athletic wear to a yoga class. For meditation classes you are welcome to come as you are!

Can I bring my kids to class?

Kids are welcome to join a yoga class as long as the parent sees that they are old enough to actively participate. However, we have a class: Parent's Peace, held every Saturday at 9:30am that welcomes Parents and their kids ages 5yo and up to practice yoga together!

Can I rent your space for my own event?

Of course! Contact us via email for more information.

What should I bring to class?

The necessities: a water bottle, yoga mat (the studio has mats if you do not), a positive attitude.

Where is Rise and Flow located?

Yoga studio located in Greensboro, NC. Located across from the Greensboro Coliseum and Aquatic Center.

What is your standard pricing?

Drop-in rate is $10 for all classes, Private (one-on-one) sessions, $45/hr. Join our community on to become a member with amazing perks starting at $30 per month!


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A note from our founder

Love and light,


Welcome to the start of an exciting journey!

Rise and Flow is an energy driven mindfulness boutique serving its customers through yoga, health and

wellness education and meditation. The goal is to bring awareness of mindfulness into areas of our

community in which it is not taught and to continuously explore the many nooks and crannies of its

teachings. Mindfulness should be universal and experienced among all cultures and societies.


“When you can find stillness in the mind, you have found your inner strength. And intuitive peace is powerful!”

I invite you to join us in exploring our inner selves. All bodies are welcome and loved - together, let's give rise to mindfulness.