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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Practice Makes Progress

by Nicci Randall in Thoughts, Yoga

March 27 – April 2 We want to know… What’s changed when you step on the mat? Are you now lifting one or even both feet off the ground in crow pose? Are you feeling stronger in your Vinyasa flows or more open in your backbends? Whatever is happening on your mat, YOU are working hard and that is really the only way to progress in this practice. This week, we felt inspired by all the work you’re doing on the mat. From taking risks and falling out of poses to pushing your edge and taking those extra push-ups, handstands, and…

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Weekly Updates: Our time is NOW.

by Nicci Randall in Events, Thoughts, Yoga

March 20 – March 26 We’re flying through March with all the fun classes and events at Flex & Flow! This week was sweaty to the max – from running to bootcamp to all the core in our classes – the studio was steamy all week long thanks to all of your hard work! As we head on into the new month and new season, we’re feeling that itch to try new things, challenge ourselves, and learn everything we can along the way. And what better time than the present? Keep reading to see what we’ve been up to and what’s to…

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Weekly Updates: Yoga is a journey, not a destination.

by Nicci Randall in Fitness, Health, Run Club, Yoga

February 13 – February 19 Nothing inspires us more than watching your journey on and off the yoga mat. This week, we experienced and supported each other working hard to be present, to float, to run, and to have fun at Flex & Flow. Thanks for yet another amazing week! Mud, miles, and smiles This weekend, the Flex & Flow runners hit the trails for up to 6 muddy miles. Running through the rain and mud isn’t ideal but it’s part of the journey (especially in the PNW) and it always makes us much more grateful when the warmer days and…

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If yoga mats could talk.

by Nicci Randall in Fitness, Health, Run Club, Workshops, Yoga

Weekly Updates: January 23 – 29 If yoga mats could talk, then your mat’s most likely saying, “WOAH, the sweat was real this week!”. It felt like we worked every muscle and did every yoga pose this week. From twists and binds to backbends and hamstrings – y’all did it all. Thanks for joining us for another amazing, sweat-filled week at Flex & Flow! All the flows There’s nothing like a week of dynamic flows. There wasn’t one theme for the week because we did it all. In class on Sunday, Liz rocked all the hip flexor and backbend poses and we all…

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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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