flex and flow

Play. Sweat. Community.

Upcoming Events

  1. HIIT It for the holidays

    November 26, 2018 @ 8:00 am - January 4, 2019 @ 8:30 am

New Student Special

10 classes for $10

SIGN UP FOR CLASS


971-336-7669

1461 N Skidmore St Portland OR 97217

Our Culture

 

Flex & Flow is a community-centered yoga, bootcamp, and fitness studio based in Portland, OR, founded by Jamie King and Alyse Mason Brill, creators of Sweat Pink, a popular online fitness community and the Flex & Flow HIIT & Flow workout.
The Flex & Flow community helps unleash your inner athlete through fun, upbeat and dynamic yoga and fitness classes. Flex & Flow classes will both challenge and support you – no matter where you are on your fitness journey. Join our sweaty tribe and transform your life – one sweaty hug, one sweaty class, and one high five at a time!

FAQ

You have questions about classes? We’ve got you covered!

 

I’m new. I’ve never done yoga. And I’m slightly terrified. What can I expect?

 

We’ve all been there. We were all beginners once; in fact, most of us are still beginners.  Whatever hesitations you have, throw them aside, grab your mat and just come to class and trust that you’ll be in good hands. We provide a welcoming, safe, and inclusive space for all-levels, all ages, and all bodies.

 

You don’t have to be flexible and you don’t have to have any sort of introduction to yoga to get started – you just have to start to begin! If you’re brand new, arrive a few minutes early for class, let the instructor know you’re new, and get ready to have some fun.

 

And once class starts, remember, it’s just yoga. Don’t take it or yourself too seriously. Just come ready to breathe, sweat, explore your body and movements, and play. And if you need to sit on your mat and just breathe, that’s perfectly fine – in fact, as long as you’re breathing, you’re doing yoga.

 

I’m still terrified. Can you suggest classes that are good for beginners?

 

Our Vinyasa Flow classes are an all-levels class that are perfect for newbies and advanced practitioners alike (every M-F at 9 am, Tu/Th at 12 pm, and Sundays 8:15 am and 4:15pm). Also, check out our Intro to Vinyasa Flow class on Saturdays at 11:30, and our wonderfully stretchy Active Restoration classes every Wednesday night at 8pm and Sunday night at 7:15pm.

 

Can’t make it to any of those times? Don’t fret! Our Power Vinyasa classes are also suited to all levels. If you’re just getting started and feeling intimidated, we recommend starting out with one of our early morning (6 or 7:30 am) Power Vinyasa classes (they tend to be more intimate and more morning paced!).

 

What should I bring to class?

 

Bring a mat, towel, water bottle, and positive attitude! We have hair ties, bobby pins, and various props for your use (blocks, straps, blankets, and HIIT & Flow gliders).

 

If you forget your mat, no problem – we have them for rent ($1-3 if paying in cash and $3 if paying with a credit card). Don’t have a towel? We have some for sale!

 

What should I wear to class?

 

Wear something that you’ll feel comfortable in – anything that you can move, sweat, and breathe in is great attire for yoga!

 

And if you’re coming in for bootcamp, don’t forget to bring your sneakers!

 

Ok, ok, I’m convinced. How do I sign up for class?

 

If you want to sign up for class, visit our schedule, create an account, and sign in for class! If you have any difficulty signing in for class, shoot us an email: hi@flexandflowyoga.com or just come on in 5-10 minutes before the class you want to take and we’ll take care of you!

 

If you’re interested in purchasing a new student special (10 classes for $10, 2 months unlimited for $70), or are using a Groupon voucher, just come on in a few minutes early and we’ll get you all set up!

 

I’m already a member and would like to sign up for class ahead of time. Gotta stay accountable! How do I do that?

 

You have two options to sign up for classes. You can visit our schedule, on your desktop/laptop, sign in to your account and sign up for class.

 

The other option is to download the FREE Zen Planner student app onto your phone, sign in with your login information and pick your classes from there. We find that this is the easiest option when signing up for classes ahead of time.

 

Don’t know your login/password? Shoot us an email: hi@flexandflowyoga.com so we can reset your password

 

I signed in online ahead of time. Do I need to do anything else when I show up for class?

 

Thank you for pre-registering! It does make checking in a little easier. When arriving for class, please let your instructor know that you’ve signed up ahead of time and they’ll be able to finish checking you in.

 

Please do take a moment to make sure your instructor does get you checked in for class. Even if you’re pre-registered, you know your instructor, you come in late, or it’s busy at the desk and you want to put your mat down.

 

I pre-registered for class and can’t make it anymore! What do I do?

 

We totally get it that life happens last minute sometimes and you can’t make it to class. Shoot us an email at hi@flexandflowyoga.com to last minute cancel your registration at no penalty. If you have a monthly unlimited membership, no-showing doesn’t really matter, but if you have a class pass and we don’t hear from you, it will deduct a class from your pass.

 

What types of classes do you offer?

We are proud to offer a variety of classes here at Flex & Flow. Our heart and soul is in our heart pumping, sweat inducing, high energy power vinyasa and HIIT & Flow classes, but we also love our vinyasa flow, active restoration, intro vinyasa flow, and prenatal classes. We also offer special bootcamps and a weekly community based run club!

What’s the difference between Vinyasa and Power Vinyasa?

All are classes can be modified and amplified to suit your wants and needs. Generally speaking, our Vinyasa classes involve longer holds in poses and our Power Vinyasa classes involve fast-paced movements, more vinyasas, and even cardio elements. Both classes are all-levels and will challenge you on the mat.

 

What is HIIT & Flow? I’ve never heard of this before.

 

HIIT & Flow is our signature blend of cardio, strength training, balance work, and flexibility. It combines the heart-pumping benefits of high intensity interval training with the strength, flexibility, and core-firming attributes of yoga, for a total body workout in just under an hour. It includes 25-30 minutes of interval cardiovascular workouts (often performed with gliding discs!) and 25-30 minutes of a high-energy yoga flow designed to build strength, flexibility and muscle tone.

 

What is Flex & Flow run club? Do I have to be a runner to join?

Flex & Flow run club is our favorite weekly Saturday morning community activity – it’s 100% FREE to join us for run club – and we encourage all levels, all paces, all types of runners (slow runners, fast runners, walkers, hikers, joggers, stroller runners, and even furry friends) to join in on the fun!

Each week we alternate between a road run and a trail run (typically in Forest Park!). For road runs, we meet at the studio at 7 am and for trail runs, we meet at the studio by 6:40 am or at the designated trailhead at 7 am. We often carpool and grab coffee after our trail runs!

The mileage, pace, and how much fun you have out there is entirely up to you! 🙂

Join our Facebook group to keep up with our weekly run club schedule and for any updates on that schedule, the weather (ahem, Portland), and otherwise important details.

 

I’m visiting Portland for the week and would love to take some yoga classes. What options do you have for visitors?

We have many students passing through for work or play and we are happy to offer a special Traveler’s Pass at Flex & Flow. The Traveler’s Pass includes 5 classes and free mat rental. This pass is $20 and expires 7 days after purchase.

 

Questions about the facility? We’ve got you covered!

 

Where are you located?

We’re located in the Prescott Building (1461 N. Skidmore, Portland, OR 97217) in North Portland, right on the corner of Skidmore and Interstate. You can find us in the same building as Untapped and Eisenhower Bagelhouse!

 

Can I rent a mat?

Absolutely! We have high quality Gaiam mats available for rent. They are 100% FREE to use for your first class at Flex & Flow and then $1-3 if you pay with cash and $3 if you pay with a credit card.

 

Can I rent a towel?

No, we do not offer towel rentals. However we have amazing yoga towels for sale!

 

Do you have showers?

No, unfortunately we don’t have showers on site but many of our students go from yoga to work or play just using our handy ShowerPill wipes and a quick bathroom refresh after class!

 

Where should I park?

There is ample free street parking along Skidmore and Interstate and in the surrounding neighborhoods. Allow yourself a little extra time to find parking (especially in the evenings!).

 

Is your studio accessible by public transportation?

If you are commuting by MAX train, we are conveniently right off the Prescott stop on the Yellow Line heading North. See here for the MAX Yellow Line schedule.

 

Do you have bike parking?

We have bike racks right out in front of the studio! Just remember to bring your lock.

 

Is there somewhere to change?

We have a changing area set up in the studio or feel free to use the bathrooms down the hall!

 

Is there somewhere I can leave or store my mat?

If you’d like to leave your mat with us, we offer mat storage for $8 / month, or $5 / month if you’re have a membership with us (unlimited auto-pay monthly members ONLY).

 

Do you have childcare available?

Unfortunately we don’t have childcare available on site. But we do have plenty of pre-teen and teenagers who love to join in for classes.

 

I still have questions. Who can help me?

Email us: hi@flexandflowyoga.com