flex and flow

Play. Sweat. Community.

Upcoming Events

  1. Afternoon Qi Party

    July 20 @ 1:00 pm - 3:00 pm
  2. Saturday Sweat

    July 27 @ 8:30 am - 9:15 am

New Student Special

10 classes for $10



1461 N Skidmore St Portland OR 97217


Class Descriptions

Our classes come with a side of the three Cs: Cardio, Conditioning, and Community.

Classes are open to all levels. If you’re new to yoga, we recommend starting with our Saturday Intro Class.





Power Hour Vinyasa

Strength training, Yoga

A dynamic vinyasa flow class with an emphasis on strengthening the core, mobilizing the body for increased athletic performance, and learning to move with breath. This class will offer more advanced poses, but will be appropriate for all practitioners who are looking for a steady, continual flow to increase, strength, balance, flexibility, and breath control.

Prior yoga experience is recommended but not required.


Vinyasa Flow


This class is designed to be accessible to all students, whether advanced or brand new to yoga. We will work on strength and balance in a series of basic poses and transitions with explanation of alignment and modifications, and breath control.  


No prior yoga experience is necessary for this class.


HIIT & Flow

Strength training, Yoga

This class is designed to challenge you! This innovative strength training, endurance building, and cardio-focused class alternates between our signature power flow sequences and HIIT (high intensity interval training) movements for a total body workout. Students will explore unparalleled strengthening exercises and experience a full-body training session that will take your muscles out of their comfort zone, increase your strength, and enhance your flexibility and stamina.

No prior yoga experience is necessary for this class.

Upside Down

Strength training, Yoga

For students looking to add more inversions and advanced transitions to their everyday practice, Upside Down classes incorporate and build awareness of the strength, stability, and focus developed in our yoga practice to help you fly, balance, and maybe even levitate. Class format varies week to week: sometimes we’ll work on strengthening movements and drills to break down an advanced posture, and sometimes we’ll dynamically flow for the length of the class while learning to incorporate inversions and arm balances throughout.  Like all of our classes, this class is open to all levels but we strongly encourage Upside Down students to have a strong yoga foundation.

Prior yoga experience is recommended but not required.

Active Restoration Yoga


Restore and recover with this gentle, relaxing class. We will progressively release areas of the body that tend to get tight and immobile from athletic activity (or just daily life!). Focusing on points like the hips, hip flexors, hamstrings, lower back, and shoulders, this class will keep you mobile and comfortable so you can continue to participate in the activities you love injury free. This is our most gentle and slow paced practice, and a great option for yoga newbies!

No prior yoga experience is necessary for this class.

Prenatal Yoga

Strength training, Yoga

Yoga is good for you anytime, but especially when pregnant! The asanas, or physical practice of yoga, increase flexibility, balance, and circulation. In class, we focus on postures that strengthen key muscle groups used for supporting mama’s growing belly and baby, birthing, and postpartum healing. We also incorporate meditation and pranayama (breathwork practice) to calm the nervous system and slow the thoughts down to refocus your energy on yourself and the baby. Want to learn more about the benefits of prenatal yoga? Head over here!

This class is great for expecting mamas and those planning to get pregnant soon. You’ll gain the tools and knowledge to modify or amplify your yoga practice in any other yoga classes.

No prior yoga experience is necessary for this class.

Intro to Vinyasa


This entry-level class will introduce foundational yoga poses and concepts in a series of simple flows with plenty of explanation of alignment and modifications. This is the perfect class for a beginner yogi looking to learn the key foundations of Vinyasa flow based classes so they can then feel prepared to step on the mat at any class at Flex & Flow!

No prior yoga experience is necessary for this class.

Flex & Flow Run Club - Portland

Run Club

Trail running

Join us for FREE weekly run club run every Saturday starting at 6:40 am (for trail runs) OR 7 am (for road runs) at Flex & Flow (1461 N. Skidmore).  We alternate road runs and trail runs every week, and carpool or caravan to the trailhead. This an all levels, paces, and distances run club. We typically run anywhere from 3-7 miles and you are welcome to partake in any and all!

Make sure to join the Flex & Flow Runner Facebook Group to meet the runners, get updates on weekly runs, and more!

This is open to all levels – walkers, joggers, runners, hikers!


flex and flow yoga portland


Strength training

We believe that everyone is an athlete, so we’ve designed our Flex & Flow bootcamp classes to help you unleash your full potential. Our classes are a perfect blend of conditioning, cardio, and community that focus on having fun while getting your sweat on. In our bootcamp classes, we encourage each other to find and ignite our inner athletes and work together to get great results. Our instructors are the best in the business and will modify and adjust workouts depending on fitness level and ability. Our bootcamp classes are either performed indoors or outdoors and are focused around bodyweight movements but can also involve light weights and resistance bands. And let’s not forget about the cardio intervals! These classes are open to all experience levels.


Community Love <3

Flex & Flow's HIIT & Flow class is one of the only places on earth I can simultaneously feel like my legs are on fire and have a total blast. I can always count on class being both challenging and fun, and I love that the low-impact cardio and strength-building routine is accessible to people of all fitness levels. Thank you to the instructors for bringing your fierce energy to these classes and helping me leave the studio stronger every time!

Lauren Thomas

I came to yoga as a long distance runner who did almost no strength training at all. I could barely do a single push up. HIIT & Flow classes were a much more approachable kind of strength training for me and I feel so much stronger and more balanced than I ever did from going to the gym. Flex & Flow classes have made me really value a more total body workout and I feel less injury prone, stronger, faster, and committed to an exercise routine beyond just running. I also really appreciate the supportive and community oriented environment, it makes me want to work harder and go more often!

Heather Buletti

The Flex & Flow yoga studio has a great lineup of regularly scheduled classes available to choose from and I appreciate how they mix things up with some different workshops and special events. The instructors are super friendly and inviting, extremely knowledgeable, inspiring, and are consistently beaming with joyfulness and gratitude that always brightens my day and leaves me looking forward to the next class!

Chad Alexander

Flex & Flow has become my second home. It is helping me transform my practice––all thanks to the variety of vinyasa classes and cross-training. On days when I don't feel I have it in me to get on the mat the F&F community inspires me, and reminds me to come as I am and to sweat it out. The F&F community embraces and empowers me each day. It's a space that has transcended the label "yoga studio," it’s so much more than that.

Amber Koski

At Flex and Flow you learn to build a relationship with mind and body. The instructors care greatly for their students and help support their individual goals. The environment is motivating and full of positive energy!

Jared Blank

One thing I can guarantee is that you won’t leave wondering if you could have pushed yourself harder.


It's where I want to be, every day, all day. It's so welcoming and friendly!


New Students!

To take advantage of our new student specials (10 classes for $10, or 2 months for $70), create an account here, and you'll be eligible to purchase either pass when you join us for your first class. To claim your new student special, just come in 10-15 minutes before class starts and we'll get you all set up.