flex and flow

Play. Sweat. Community.

Upcoming Events

  1. YogaFest PDX

    June 24
  2. HIIT & Flow Instructor Training

    September 23 - September 30

New Student Special

10 classes for $10

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This is how we roll, and why!

by Liz in Workshops, Yoga

A lot of people see that we have a bag of tennis balls in the studio and wonder why the heck we’d need those in a yoga studio. My answer to them is everyone needs tennis balls in their lives. Or lacrosse balls. Or foam rollers. WHY WE ROLL My go-to explanation for myofascial release, usually given as distraction while my students are writhing in sweet, sweet agony on some balls, is that our muscles are encased by a layer of fascia. As we move, whether we’re summiting a peak or walking from the couch to the fridge during a…

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Always a student…

by Liz in Fitness, Workshops, Yoga

This December marks 10 years that I’ve been practicing yoga. Ten years. Woah, that’s kind of crazy to me. After 10 years of doing something, you’d think I’ve mastered it. Well, I’ll be the first to tell you that is far, very far, from the truth. The beauty of yoga is that there’s always more to learn. New poses to build towards, funky transitions to play with, changes in your body to navigate. Even the most advanced of practitioners are always working with things in their practices. And just because someone is a “teacher” or has gone through any training doesn’t mean…

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Let’s party in the park!

by Liz in Fitness, Health, Workshops

After a long weekend of sunshine, cookouts, and outdoor fun, are you as ready for summer as I am?? We’re guaranteeing a summer full of sweat with our Summer Sweat Series! Whether you’re running a race this summer or fall, a lot of us use the beautiful weather as extra incentive to get outside and get those miles in. I’m with ya! I’m so excited to be training for EMPOWER and Molalla all summer long. Most of us can’t just run and run and run, and stay healthy without doing anything else. Cross training and recovery are incredibly important parts of…

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It’s going to be a sunny, sweaty weekend!

by Liz in Fitness, Yoga

This weekend is Memorial Day weekend! AND it looks like it’s going to be sunny, warm, and absolutely GORGEOUS! We will have a modified schedule Friday – Monday for the holiday weekend, so check below or on ZenPlanner when planning your weekend yoga dates. See you on the mat! Let’s get sweaty! Friday 6pm is cancelled. All other classes are regularly scheduled. Saturday 9:30am Power Vinyasa with Liz Sunday 9:30am Power Vinyasa with Nicci 5:45pm Power Vinyasa with Nicci Monday 9am Vinyasa with Josephine 12pm Power Vinyasa with Nicci 6:45pm Power Vinyasa with Jamie Sign up here!

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Flow, roll, rest, repeat!

by Liz in Fitness, Workshops, Yoga

This Sunday night, in place of our normally scheduled Active Restoration, Liz will be leading a Myofascial Release body rolling class! Myo-whosit-whatnow?! Let’s talk theory and anatomy for just a second. All of our muscles are encased by a layer of fascia. As we move and go about our lives, as we use our muscles in any and all capacities, those layers of fascia rub together and get stuck. The only way to release those stuck layers is through friction, like deep tissue massage. Or body rolling! This won’t be a class you can sleep through, to be sure, but…

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