flex and flow

Play. Sweat. Community.

Upcoming Events

  1. SWEAT 30

    March 1 @ 6:30 am - March 31 @ 4:00 pm
  2. Flex & Flow Run Club: March 2019

    March 2 @ 7:00 am - March 30 @ 9:00 am

New Student Special

10 classes for $10


Practice Makes Progress

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 arm balances – YOU are crushing it and we hope you see that, too!

Keep scrolling to see this week’s happenings and what’s to come!

Practice makes you stronger.
This week was all about core, hips, and shoulder strength. From handstands to crow pose to challenging one-legged poses (all the burning muscles!) you all took your practice to a new level this week. It really is true what they say – practice makes progress.
The practice of falling.
We’re firm believers that falling is so necessary for yoga. When you fall, you learn that you went a little past your edge and how to train your muscles to stop you right when you hit that edge in a pose. That edge is where you find the balance, strength, breath, and focus to hold the poses longer.
Falling is exactly what we learned to do in Liz’s Handstand Workshop this weekend. Liz worked our core muscles and opened our shoulders, and we then explored cartwheels and wheel pose as our safe exit strategies. We fell, we laughed, and we found the exit strategy that works best for us. We are now READY to take our handstand practice anywhere!
Slow Flow & Reiki Slow it ALL down later this month with Alissa’s Slow Flow & Reiki class on Sunday, April 22 at 7:15 PM. You’ll move, breathe, restore and receive a personal Reiki treatment – what better way to end a weekend?

Do something great for your body and mind with this 2-hour practice where you’ll warm the body with a slow Hatha practice and then melt away in restorative postures. Alissa will be offering hands-on assists and a personal Reiki treatment for each student.

Due to time and energy, this class caps off at 12 students. The cost of this special class is $35. Sign up now!

Coming Up

  • LOST & FOUND: We have mats, water bottles and apparel in our lost & found behind the front desk. Most items have been behind the desk for over a month. Please claim your lost items before the end of the week when we’ll be donating the items to GoodWill. Thank you!
  • Saturday Run Club April 7 | Forest Park – Maple Trail | Meet at the Flex & Flow at 6:40 am or at the Saltzman Rd trailhead for anywhere up to 6 miles| Join the Flex & Flow Runners Facebook group to connect with all our runners and stay up to date on the run club schedule.
  • Live Acoustic Active Restoration with Alissa and live music by Justine | April 8 at 7:15 PM
  • Slow Flow & Reiki with Alissa | April 22 at 7:15 PM | $35
  • Gixo 5K run with Athleta May 5 at 7 AM
  • YogaFestPDX | June 24 | FREE Yoga Festival in NE Portland! Join Flex & Flow and many other yoga studios for a day filled with yoga classes and fun for everyone!


Nicci Randall

Nicci city-hopped until she landed in Portland, practicing yoga all along the way since 2007. She completed her 200 hr teacher training with YogaWorks in 2015, under Dani Ibarra and Risa Albertson. She teaches to challenge and inspire, with a well sequenced Vinyasa practice and a love for core and arm balances!

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