Yoga, Dance and Fitness
Mamalates Prenatal Pilates
Thursdays, starting May 29th
5:30 pm - 6:40 pm
8 week series $125
Limited to 10 participants.
Celebrate your Pregnancy through conscious movement. Enter into your labor feeling fit and strong!
Prenatal Pilates Circuit is an intimate 75 minute class designed to promote good posture and spinal alignment, movement awareness and overall conditioning. This eight-week class will teach the principles developed by Joseph Pilates with proper modifications to accommodate all stages of pregnancy and levels of fitness. Some prenatal Yoga is incorportaed into the class and we will use resistance bands and stability balls to maximize results.
Benefits may include:
- Increased deep abdominal strength which provides support for the weight of the baby and takes pressure off the spine
- Increased pelvic floor strength and greater awareness of the muscles used during childbirth
- Improved muscle endurance especially in the "core" region including the abdomen, back, pelvic and shoulder girdle
- Deeper relaxation supported by flowing movements and focus on the breath.
Taught by Wendy Foster of Divine Pilates.
TO REGISTER FOR THE CLASS: Please call Wendy Foster at 503-459-8936.
Wednesday Evenings 5:30-6:30 pm on-going
Saturdays 10:00-11:15 am on-going
$12 drop in
5-class package: $55.00
10-class package: $95.00
Celebrate your pregnancy and prepare your body for labor, birth, and motherhood! This gentle yoga class is tailored to your specific needs during this amazing time of transformation and expansion. Poses help alleviate the common discomforts of pregnancy, and holistic childbirth information is woven in throughout the class. Nourish your body, connect with your baby and create community with other expectant mamas.
Taught by Camille Mülchi of
MotherWise Yoga
Saturdays 11:30-12:30 (ongoing)
Postpartum is a sublime, amazing, and challenging time. Postnatal yoga focuses on healing, energizing, strengthening and re-toning the body as it recovers from giving birth. In addition, a postpartum practice facilitates a more conscious connection to both your baby and yourself, expanding your ability to be fully present in your mothering. One of the greatest aspects of class is sharing in the support and wisdom of a community of other new mamas.
Taught by Camille Mülchi of MotherWise Yoga
Khalsa Way Prenatal Kundalini Yoga
Tuesday 10:45-11:45 am through June 24th
$12 drop in, 5 classes for $50
The Khalsa Way Prenatal Yoga brings a holistic approach to birthing and explores the emotional, physical and spiritual journey to a healthy and joyous childbirth and motherhood. It is also geared to help a new mother find within herself the awareness and ability to bring her baby forth with strength and grace, as well as educate women to become conscious mothers, and help create a more conscious world.
Kundalini Yoga and meditation as taught by Yogi Bhajan are the cornerstones of this class. We will use yoga postures specifically tailored for strengthening and relaxing the rapidly changing body of a pregnant woman, as well as breathing, meditation, songs, mantras and mudras. The science of Kundalini Yoga allows us to tap into a technology that helps us cope with the changes of the body during pregnancy. The inner science of the mind is the tool that will enable us to cope with the transitions of these changes. It is the mind that interprets our outer and inner worlds and it is the mind that we must train to guide us through the flow of change.
Shannon Burns has been working as a prenatal and labor doula since 2002 and has earned her Yoga Certification from Gurnukh Kaur Khalsa at Golden Bridge Yoga Studio in Los Angeles. She is also currently finishing her certification as a Lactation Educator through CAPPA.
Itsy Bitsy Yoga for Babies ®
(Infant Massage/Touch Communication)
Taught by Carol River - see link for more info
Thursdays 9:15am-10:00am
8 week session $80
next session TBA
Taught by Lisa Goldberg
Call for more info or to register (pre-registration is required): 503-279-1482
Itsy Bitsy Yoga ® offers a fun way to engage your child in physical movement, through a flow of yoga poses, songs, and activities. Designed for children ages 21 months to 4 years with a parent or caregiver, Itsy Bitsy Yoga for Tykes is a 45-minute class that teaches kids yoga in a safe, playful, and developmentally appropriate manner. Itsy Bitsy Yoga builds on your child’s interests and skills to enhance awareness and self-confidence.
Preschoolers have a mind of their own, and trained Itsy Bitsy Yoga facilitators know exactly how to honor and appeal to these independent spirits. Each Tyke IBY class is personalized around the curiosities of the child participants as the children learn yoga through social interactions, repetition, and play. Parent or caregiver does not need yoga experience. You and your tyke will delight in practicing yoga, discovering new movements, and singing together!
Lisa Goldberg is a mom, yoga practitioner, and certified Itsy Bitsy Yoga facilitator delighted to be sharing yoga and song with tykes and parents in Portland.
dates to be announced
ages: almost crawling to 24 months with a parent or caregiver
A fun-loving, supportive, and active yoga practice filled with dozens of Itsy Bitsy Yoga poses just for tots. In a time when tots naturally become busier, Itsy Bitsy Yoga continues to build the parent/child bond, helps our tots feel happier and more confident in their moving bodies, and encourages their creative spirit.
IBY founder, Helen Garabedian, has discovered many proven techniques to playfully teach tots yoga postures while they are standing, sitting up, walking, running and jumping. Parents get to do a little yoga too (no yoga experience required). Experience the shared joy when tots move into yoga poses on their own!
Itsy Bitsy Yoga Facilitators are highly trained in seeing the Yoga in each child. You and your tot will delight in practicing Yoga, discovering movement, and singing IBY rhymes together. Tots participate according to their ability, learning style, and personality. They will learn yoga through repetition, play, and bonding.
Taught by Carol River, LMT
To pre-register for this donation-based 4-week series, contact:
Carol River, LMT
503-280-0238
carol@riverhealing.com
For more information about Itsy Bitsy Yoga and its creator, visit: http://www.itsybitsyyoga.com.
Carol River is a mom, Itsy Bitsy Yoga class facilitator, Certified Instructor of Infant Massage, Licensed Massage Therapist and Birth Doula. Carol is passionate about nurturing family relationships from preconception onward. She has been serving families in Portland for many years, and is excited to add Itsy Bitsy Yoga classes to her service offerings.
MAMAlates! ® Post Partum Pilates
Thursdays 10:30 - 12pm
New series starts every six weeks
$85/6 week series. Space limited.
Postpartum Pilates mat class for Portland Mamas and their new babes!
Come enjoy conscious movement with your babe while re-connecting with yourself in this unique, uplifting class. Focusing on mindful movement to help reclaim posture and build stamina, we will use a variety of props including resistance bands and balls for a challenging, efficient workout. Awaken and strengthen muscles you didn't even know you had , learn correct biomechanics for holding& lifting your baby & connect with other Mamas. This class is appropriate after six weeks postpartum and exercises are easily modified to meet individual needs and all fitness levels. Modifications provided for Diastasi recti and Cesarean recovery. Pre- crawling babes welcome!Please check with your healthcare provider before registering for this class.
Taught by Wendy Foster of Divine Pilates.
TO REGISTER FOR THE CLASS: Please call
Wendy Foster at
503-459-8936.
MUST PRE-REGISTER FOR CHILDCARE. PLEASE CALL Zenana Spa and Wellness Center at 503-238-6262.
No Class on 11/26 12/24 12/31
- Fusion Belly Dance Class
Wednesdays 7pm-8pm
Learn Grace's unique fusion bellydance that embraces many styles. Great low-impact workout with drills & conditioning; focus on form, musicality & fun! Class begins with yoga warm-up. Please wear comfortable clothes that are easy to move around in; yoga pants work wonderfully. This class is ongoing, multi-level, for all ages & body types. Drop-ins are welcome!
- Advanced Fusion Belly Dance Class
Wednesdays 8:15-9:15pm
Designed to complement the earlier class; expand your dance vocabulary with props, combinations, unusual styles, in a matrix of creative improvisation! Students of all levels are welcome, as long as you attend the 7pm class, (so that everyone is dancing in the same language). Performance opportunities are associated with this class.
Both Classes:
- Class Fees: $12 drop in, 5 class card for $50, and 10 class card for $85.
- Mother-Daughter Bellydance Special:
Take classes together, and your child's fees are 50% off! ( For children under 18, when classes are purchased together.)
Grace's goal as an instructor is to teach form and musicality, so you can dance from your heart by exploring the emotional range of the music with mind and body. Deviant Dance is Grace's unique blend of belly dance, which embraces many styles. The name Deviant Dance comes from the notion that each dancer's style can and should be different - deviating from everyone else's - for each dancer's experience is unique. Your dance is a journey of self-expression that comes from within. Create a new dance mythology and let music express its story through you.
Taught by Grace of www.deviantdance.com
e-mail: grace@deviantdance.com
telephone: 503.459.9541
