Heart Spring Health

Anti-Inflammatory Eating Class
2027-04-08 18:00 - 19:00, 2027-04-15 18:00 - 19:00 (America/Los_Angeles) | Heart Spring Health – Clove Kitchen, 7886 SE 13th Ave, Portland, OR, 97202, United States
Food has the power to either fuel inflammation or support the body’s natural healing processes. In this class, we’ll explore the foundations of anti-inflammatory eating and how nutrition can impact energy levels, digestion, immune function, mood, and overall well-being. You’ll learn which foods help reduce inflammation, common dietary habits that may contribute to it, and practical ways to create balanced, nourishing meals.
This class focuses on realistic, sustainable changes rather than restrictive diets. Participants will leave with simple meal-building strategies, grocery shopping tips, recipe inspiration, and a deeper understanding of how to use food as a tool for long-term health and vitality.
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Anti-Inflammatory Eating Class Details
When: Every Thursday
Time: 6:00 – 7:00PM
Cost: $29
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Hosted By Nikki

Nikki is a board-certified Functional Nutritionist, wellness educator, and the founder of Rooted Spirit Wellness. Her work is rooted in a holistic and personalized approach to health by helping individuals reconnect with their bodies through nutrition, lifestyle, and mindful practices.
Nikki’s journey into this field began through personal healing, loss, and a deep curiosity about how the body functions and restores itself. With a background in Health and Wellness from the University of Arizona and certification in Functional Nutrition, she combines science-backed knowledge with a grounded and intuitive approach.
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Class Registration
Sign up below to reserve your spot! Please complete the form to begin your registration. A member of our team will follow up to help you finish the process and share details about what to bring and how to prepare.

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- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

Writing Ourselves Human
2027-04-08 18:30 - 20:00, 2027-04-15 18:30 - 20:00 | Heart Spring Health – Dandelion Group Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Writing can be a beautiful way to express ourselves from the inside out – to explore creativity, play, grieve, heal, and celebrate. We can use words to go past and beneath words. We can honor memories, create worlds, describe things just as they are or transform them into what was unknown until the words flowed onto the page. We can connect deeply with others by sharing words on the page or spoken out loud.
Writing Ourselves Human is a class for writers at all levels of their journey. Whether you are experienced or are just dipping one toe in the water you are equally welcome. We will focus on generative writing (letting words flow onto the page). We will not critique one another’s work, although supportive feedback is available for those who want it.
You are welcome to write in any form – fiction, poetry, essay, journaling, even song. All you need is a notebook and a writing implement (or laptop), some curiosity, and you.
In this ongoing series, we’ll explore themes related to our common humanity, like:

Belonging
Embodiment
Impermanence
Play

Ruth will provide prompts (phrases, poems, images, music) to inspire your real-time writing. If you wish (and only if you wish – everything is by invitation and choice), you can share your writing out loud and invite group members to provide feedback about what is strong in your work. Any feedback offered is about the writing, not the writer, and is offered “as if” the writing is fiction. This creates a sense of safety and mutual support that many people find therapeutic.

Writing Ourselves Human Event Details
Dates: Every Thursday
Time: 6:30 – 8:00PM
Cost: $40
Space is limited — register now to reserve your spot!
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Meet Ruth

Ruth is a writer, facilitator, psychotherapist, and Tai Chi instructor. She certified as an Amherst Writers and Artists (AWA) facilitator in 2002 after experiencing the healing qualities of a writing circle. She loves this approach because it is non-hierarchical, active, and supportive of new writing. Pat Schneider, founder of AWA says it this way:
“Whether your purpose for writing is artistic expression, communication with friends and family, the healing of the inner life, or achieving public recognition for your art – the foundation is the same: the claiming of yourself as an artist/writer and the strengthening of your writing voice through practice, study, and helpful response from other writers.”
Ruth has also facilitated several Write Around Portland groups and writes one-on-one with veterans through a program supported by the Wounded Warrior Project.
She is a published writer (poetry, flash fiction, creative non-fiction).
If you have any questions about this class series to help you decide if you’d like to join, please feel free to contact Ruth by email at Beautifulwordstogether@gmail.com.

Class Registration
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- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

Breathwork Patterns and Theory
2027-04-08 19:15 - 20:30, 2027-04-15 19:15 - 20:30 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
This Breathwork Patterns and Theory class is an educational and experiential breathwork class focused on learning a variety of therapeutic, active, and yogic breathing techniques while exploring how different breath patterns influence the nervous system, emotional states, energy levels, and mind-body connection.
Participants will explore breathwork through both practice and theory, learning how specific breathing styles can support grounding, regulation, activation, emotional release, focus, relaxation, embodiment, and nervous system awareness. This class combines guided experiential practice with accessible education on the science of breath and how breathing patterns can influence stress, energy, emotional balance, mental clarity, resilience, and overall wellbeing.
Breath patterns explored may include therapeutic breath patterns, active breathwork patterns, and yogic breathing techniques. Classes are designed to help participants develop practical tools they can integrate into daily life for stress management, emotional regulation, grounding, self-awareness, burnout, anxiety, and overall wellbeing.
Classes are trauma-informed, beginner friendly, and may include guided breathwork, nervous system education, meditation, somatic exercises, music, discussion, and integration practices depending on the focus of the session.
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The Five States of Awareness Class Details
When: Every Thursday
Time: 7:15 – 8:30 PM
Cost: $39 per session
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Meet Rachel
I believe the breath is connected to everything. Our muscles are connected to fascia, fascia is connected to the nervous system, the nervous system is shaped by the heart, and the heart is sustained by the lungs. Breath is one of the most basic signs of life, but it is also one of the most powerful tools we have for reconnecting with the body.
The mind, body, and spirit are not separate parts of us; they are always communicating. Our thoughts, emotions, relationships, stress, and lived experiences shape the way our bodies function, affecting sleep, energy, mood, digestion, tension, pain, and our ability to feel safe within ourselves. Likewise, what is held in the body can show up as anxiety, emotional overwhelm, fatigue, disconnection, or a sense of being stuck.
Through my approach, I bring a trauma-informed lens to breathwork that honors the relationship between the body, the nervous system, and lived experience. Breathwork supports the whole system because breath touches the whole system. Intentional breathing practices may support stress reduction, emotional regulation, anxiety relief, increased body awareness, nervous system resilience, and a greater sense of calm, presence, and inner steadiness. Through breathwork, we can begin to support the body from the inside out, creating more space, awareness, regulation, and connection throughout the whole self.

Class Registration
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- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

The Safest Place: Trauma-Informed Yoga Fridays
2027-04-09 10:15 - 11:45, 2027-04-16 10:15 - 11:45 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Trauma-Informed Yoga for Self-Trust, Strength, and Wellbeing
This gentle, accessible yoga class that combines mindful movement, yoga postures, balance practices, breath awareness, and guided relaxation. This trauma-informed approach emphasizes personal choice, body awareness, and learning to trust your own experience.
Through movement and breath, students are invited to cultivate strength, mobility, resilience, and a greater sense of inner safety and self-trust. Suitable for all levels and especially supportive for those navigating stress, chronic pain, health challenges, life transitions, or anyone seeking greater ease, resilience, and connection.

Mark Your Calendar for Trauma-Informed Yoga
Dates: Held every Friday
Time: 10:15 – 11:45AM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $49 per session

Meet Linda

Linda Munsey is a Yoga Instructor, Certified Personal Trainer, and wellness professional with more than 20 years of experience helping people improve strength, mobility, confidence, and overall well-being through mindful movement.
Her approach blends evidence-based fitness principles with yoga, breath awareness, and trauma-sensitive practices to create supportive and accessible experiences for people of all ages and abilities. Linda believes that lasting health begins with learning to listen to and trust your own body. Whether working with individuals recovering from injury, managing chronic health concerns, navigating life transitions, or simply seeking greater vitality, she meets each person where they are with compassion, curiosity, and respect.
Space is limited — register now to reserve your spot!

Class Registration
Sign up below to reserve your spot! Please complete the form to begin your registration. A member of our team will follow up to help you finish the process and share details about what to bring and how to prepare.

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Birth Date(Required)MonthMonth123456789101112DayDay12345678910111213141516171819202122232425262728293031YearYear202720262025202420232022202120202019201820172016201520142013201220112010200920082007200620052004200320022001200019991998199719961995199419931992199119901989198819871986198519841983198219811980197919781977197619751974197319721971197019691968196719661965196419631962196119601959195819571956195519541953195219511950194919481947194619451944194319421941194019391938193719361935193419331932193119301929192819271926192519241923192219211920Disclaimer- All classes before 9:00am must be registered for by the evening prior.
- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

See full selection of Heart Spring Health events »

Align and Strengthen Full Body Workout - Fridays
2027-04-09 16:30 - 17:30, 2027-04-16 16:30 - 17:30 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
This full-body class focuses on building strength through intentional movement, mind-muscle connection, and functional training. By combining progressive strength work, bodyweight exercises, and mobility-based movements, participants will improve strength, balance, coordination, and overall body awareness in a supportive, mindful environment.
This align and strengthen full body workout class is designed to help you move with greater confidence and control. It also emphasizes proper form, stability, and connection to the body while enhancing flexibility and mobility. Whether you’re looking to build foundational strength, improve balance, or reconnect with your body through purposeful movement, this class offers an accessible, empowering experience for all fitness levels.
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Class Details
When:

Mondays from 10:15 – 11:15 AM
Tuesdays from 11:30 AM – 12:30 PM
Fridays from 4:30 – 5:30 PM

Cost: $35
What To Bring:

Comfortable clothes to move in
A water bottle

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Hosted By Babs

My name is Babs, and I’m a Personal Trainer and Health Coach passionate about helping others build sustainable, healthy habits that support both physical and mental well-being. My approach to wellness is holistic, rooted in the belief that true health comes from caring for the mind, body, and lifestyle as a whole.
As a strength coach, I prioritize proper form, foundational movement patterns, mind-muscle connection, and effective breathing techniques. From there, I guide clients through progressive overload at a safe and sustainable pace to support long-term results. I also incorporate functional training into both one-on-one sessions and group classes, helping clients develop stability, mobility, and balance—essential skills for everyday life. My goal is for every workout plan to reflect real-world movement patterns, so clients feel strong, confident, and supported in their day-to-day lives.
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Class Registration
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- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

Yin & Win: A Saturday Yin Yoga Class
2027-04-10 10:00 - 11:15, 2027-04-17 10:00 - 11:15 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
A Saturday Yin Yoga Series
Welcome to this beginner-friendly Saturday Yin yoga class series hosted by Heather! This a slow, calming practice designed to help you unwind and reset.
This yin yoga class is a gentle, floor-based style of yoga where poses are held for longer periods (typically a few minutes at a time) to deeply stretch the connective tissues, improve flexibility, and encourage stillness in both body and mind.
In this class, we’ll settle into simple, supported shapes and focus on relaxed breathing, allowing gravity and time to do the work rather than effort or intensity. You’ll be invited to go at your own pace, with options to adjust or come out of poses whenever you need. This is a space to slow down, release tension, and cultivate a sense of ease—perfect for easing out of the day and leaving feeling grounded, open, and deeply restored.
All levels welcome!

Mark Your Calendar
Dates: Every Saturday
Time: 10:00 – 11:15AM
Cost: $39 per session

Meet Heather
Heather Day-Melgar is an instructor of yogic based mindful movement, with a focus on grounding stillness and presence, accessibility, nervous system care, strength, and stability. She began a dedicated yoga practice in 2015, completed a 200-hour certification in 2017, and has consistently continued to build expertise through workshops, study, and a solid personal practice. Her goal is to help students feel liberated and joyful in their movements, building a new understanding and relationship to their bodies.
Space is limited — register now to reserve your spot!

Class Registration
Sign up below to reserve your spot! Please complete the form to begin your registration. A member of our team will follow up to help you finish the process and share details about what to bring and how to prepare.

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Phone(Required)Email(Required)Submitting this form won’t subscribe you to our regular mailing list. Your email submission will be used to create your class reservation and notify our office to complete your registration.

Class or Event Name(Required)Please let us know which class or event you'd like to register for so our team can follow up with more information specific to your class or event.Class or Event Date(Required)Please tell us the date of the class you'd like to sign up for.

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Birth Date(Required)MonthMonth123456789101112DayDay12345678910111213141516171819202122232425262728293031YearYear202720262025202420232022202120202019201820172016201520142013201220112010200920082007200620052004200320022001200019991998199719961995199419931992199119901989198819871986198519841983198219811980197919781977197619751974197319721971197019691968196719661965196419631962196119601959195819571956195519541953195219511950194919481947194619451944194319421941194019391938193719361935193419331932193119301929192819271926192519241923192219211920Disclaimer- All classes before 9:00am must be registered for by the evening prior.
- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

See full selection of Heart Spring Health events »

Strength & Balance Hatha Yoga - Saturdays
2027-04-10 11:30 - 13:00, 2027-04-17 11:30 - 13:00 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
This Friday Strength & Balance Hatha Yoga class is designed for all bodies, abilities, and levels of experience. Through mindful movement and intentional breath, we explore strength, flexibility, and balance while cultivating a deeper connection between mind and body.
Students are invited to move at their own pace, with options and variations offered throughout the practice. The class provides a space to find respite and restoration while building physical and inner strength, flexibility, and equanimity, both on and off the mat.

Mark Your Calendar
Dates: Held every Saturday
Time: 11:30AM – 1:00PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $49 per session

Meet Heather
Heather Day-Melgar is an instructor of yogic based mindful movement, with a focus on grounding stillness and presence, accessibility, nervous system care, strength, and stability. She began a dedicated yoga practice in 2015, completed a 200-hour certification in 2017, and has consistently continued to build expertise through workshops, study, and a solid personal practice. Her goal is to help students feel liberated and joyful in their movements, building a new understanding and relationship to their bodies.
Space is limited — register now to reserve your spot!

Class Registration
Sign up below to reserve your spot! Please complete the form to begin your registration. A member of our team will follow up to help you finish the process and share details about what to bring and how to prepare.

Name(Required)

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Last

Phone(Required)Email(Required)Submitting this form won’t subscribe you to our regular mailing list. Your email submission will be used to create your class reservation and notify our office to complete your registration.

Class or Event Name(Required)Please let us know which class or event you'd like to register for so our team can follow up with more information specific to your class or event.Class or Event Date(Required)Please tell us the date of the class you'd like to sign up for.

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Birth Date(Required)MonthMonth123456789101112DayDay12345678910111213141516171819202122232425262728293031YearYear202720262025202420232022202120202019201820172016201520142013201220112010200920082007200620052004200320022001200019991998199719961995199419931992199119901989198819871986198519841983198219811980197919781977197619751974197319721971197019691968196719661965196419631962196119601959195819571956195519541953195219511950194919481947194619451944194319421941194019391938193719361935193419331932193119301929192819271926192519241923192219211920Disclaimer- All classes before 9:00am must be registered for by the evening prior.
- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

See full selection of Heart Spring Health events »

The Safest Place: Trauma-Informed Yoga Saturdays
2027-04-10 13:15 - 14:45, 2027-04-17 13:15 - 14:45 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Trauma-Informed Yoga for Self-Trust, Strength, and Wellbeing
This gentle, accessible yoga class that combines mindful movement, yoga postures, balance practices, breath awareness, and guided relaxation. This trauma-informed approach emphasizes personal choice, body awareness, and learning to trust your own experience.
Through movement and breath, students are invited to cultivate strength, mobility, resilience, and a greater sense of inner safety and self-trust. Suitable for all levels and especially supportive for those navigating stress, chronic pain, health challenges, life transitions, or anyone seeking greater ease, resilience, and connection.

Mark Your Calendar for Trauma-Informed Yoga
Dates: Held every Saturday
Time: 1:15 – 2:45PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $49 per session

Meet Linda

Linda Munsey is a Yoga Instructor, Certified Personal Trainer, and wellness professional with more than 20 years of experience helping people improve strength, mobility, confidence, and overall well-being through mindful movement.
Her approach blends evidence-based fitness principles with yoga, breath awareness, and trauma-sensitive practices to create supportive and accessible experiences for people of all ages and abilities. Linda believes that lasting health begins with learning to listen to and trust your own body. Whether working with individuals recovering from injury, managing chronic health concerns, navigating life transitions, or simply seeking greater vitality, she meets each person where they are with compassion, curiosity, and respect.
Space is limited — register now to reserve your spot!

Class Registration
Sign up below to reserve your spot! Please complete the form to begin your registration. A member of our team will follow up to help you finish the process and share details about what to bring and how to prepare.

Name(Required)

First

Last

Phone(Required)Email(Required)Submitting this form won’t subscribe you to our regular mailing list. Your email submission will be used to create your class reservation and notify our office to complete your registration.

Class or Event Name(Required)Please let us know which class or event you'd like to register for so our team can follow up with more information specific to your class or event.Class or Event Date(Required)Please tell us the date of the class you'd like to sign up for.

MM slash DD slash YYYY

Class/Event Instructor Name(Required)Please list the instructor name teaching the class or event you'd like to register for.Are You An Existing Patient?(Required)

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Birth Date(Required)MonthMonth123456789101112DayDay12345678910111213141516171819202122232425262728293031YearYear202720262025202420232022202120202019201820172016201520142013201220112010200920082007200620052004200320022001200019991998199719961995199419931992199119901989198819871986198519841983198219811980197919781977197619751974197319721971197019691968196719661965196419631962196119601959195819571956195519541953195219511950194919481947194619451944194319421941194019391938193719361935193419331932193119301929192819271926192519241923192219211920Disclaimer- All classes before 9:00am must be registered for by the evening prior.
- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

See full selection of Heart Spring Health events »

Sacred Rest: Candlelight Restorative Breathwork
2027-04-10 16:45 - 18:15, 2027-04-17 16:45 - 18:15 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Step away from the week and into stillness. This deeply relaxing, candlelit class weaves gentle restorative movement, calming breathwork, guided meditation, and mindfulness into a cozy, nourishing 90-minute experience. Soft lighting, grounding practices, and a slow intentional pace create a sanctuary for your nervous system to soften, your body to release held tension, and your mind to settle into quiet presence. A beautiful practice for anyone craving rest, restoration, and deep reset.

Mark Your Calendar for Candlelight Restorative Breathwork
Dates: Held every Saturday
Time: 4:45 – 6:15PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $49 per session

Meet Your Instructors
Linda – Teaching Until July 18th

Linda Munsey is a Yoga Instructor, Certified Personal Trainer, and wellness professional with more than 20 years of experience helping people improve strength, mobility, confidence, and overall well-being through mindful movement.
Her approach blends evidence-based fitness principles with yoga, breath awareness, and trauma-sensitive practices to create supportive and accessible experiences for people of all ages and abilities. Linda believes that lasting health begins with learning to listen to and trust your own body. Whether working with individuals recovering from injury, managing chronic health concerns, navigating life transitions, or simply seeking greater vitality, she meets each person where they are with compassion, curiosity, and respect.
Jody – Teaching July 25th and onward
Hello, and thanks for taking the time to get to know me. My name is Jody, and I’m originally from San Diego. After spending the last year in Baja California, Mexico, I’m excited to be planting roots in Portland. I’m an RYT 500-hour yoga teacher and NB-HWC Health and Wellness Coach with a deep passion for integrative, trauma-informed movement and healing.
My teaching weaves together gentle asana, breathwork, mindfulness, and somatic awareness to help students ground into their bodies, regulate their nervous systems, and cultivate lasting well-being. Rooted in a philosophy of radical inclusivity and personal choice, I believe everybody deserves access to practices that meet them exactly where they are. I hold additional certifications in Yoga of Recovery, Meditation and Mindfulness Instruction, Yoga and Ayurveda Foundations, and Self Myofascial Release, and bring a rich, multidisciplinary perspective to every class I teach.
I’m a dog-obsessed, long-distance runner, and my goal is to run my first full marathon to celebrate my 50th birthday. I’ve survived cancer, and I’ve also been living with a kidney/pancreas transplant since 2009. I understand the challenge of striving for a vibrant, healthy life while balancing challenging health issues. It’s why I began teaching Yoga. Helping others on their wellness journey is also how I help myself. I am honored to be part of the Heart Spring Health community and look for ward to sharing this work with you.
Space is limited — register now to reserve your spot!

Class Registration
Sign up below to reserve your spot! Please complete the form to begin your registration. A member of our team will follow up to help you finish the process and share details about what to bring and how to prepare.

Name(Required)

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Chakra Clearing Meditation with Mudras
2027-04-12 07:45 - 08:45, 2027-04-19 07:45 - 08:45 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Chakra Clearing Meditation
This guided chakra clearing meditation is a gentle yet powerful practice designed to support energetic clearing and balance. Using specific hand mudras, participants are guided to open and connect each of the seven chakras, allowing energy to move freely through the body.
The meditation intentionally links the chakra system with the grounding energy of the Earth below and the expansive energy of the “Heavens” above, creating a clear vertical flow that supports release, alignment, and integration. Through this connection, stagnant or heavy energy is invited to clear naturally, making space for greater clarity, presence, and ease.
This meditation was created by Leong Tang of Sum Phat Meditation and was passed on through teaching by Meg Laughlin. The practice is accessible to beginners and experienced meditators alike, and is done seated, with focused attention on breath, hand positions, and energetic awareness.
Participants may experience a sense of grounding, lightness, emotional release, or deep calm. Each experience is unique, and all are welcome just as they are.
No prior meditation or mudra experience is required.
___________
When: Every Monday, 7:45 – 8:45AM
Cost: $15
___________
Meet Your Instructor
As a naturopathic physician, Serron Wilkie, ND honors your unique preferences and wisdom, as she offers guidance through dis-ease transitions to find health so that you can live a life that is full, satisfying, peaceful and holds the freedom and sweetness that awareness can bring. Outside of work to cultivate her own wellbeing, she maintains a meditation practice that she’s excited to share with you.

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- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

Align and Strengthen Full Body Workout - Mondays
2027-04-12 10:15 - 11:15 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States

The Safest Place: Trauma-Informed Yoga Mondays
2027-04-12 11:30 - 13:00 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Trauma-Informed Yoga for Self-Trust, Strength, and Wellbeing
This gentle, accessible yoga class that combines mindful movement, yoga postures, balance practices, breath awareness, and guided relaxation. This trauma-informed approach emphasizes personal choice, body awareness, and learning to trust your own experience.
Through movement and breath, students are invited to cultivate strength, mobility, resilience, and a greater sense of inner safety and self-trust. Suitable for all levels and especially supportive for those navigating stress, chronic pain, health challenges, life transitions, or anyone seeking greater ease, resilience, and connection.

Mark Your Calendar for Trauma-Informed Yoga
Dates: Held every Monday
Time: 11:30AM – 1:00PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $49 per session

Meet Linda

Linda Munsey is a Yoga Instructor, Certified Personal Trainer, and wellness professional with more than 20 years of experience helping people improve strength, mobility, confidence, and overall well-being through mindful movement.
Her approach blends evidence-based fitness principles with yoga, breath awareness, and trauma-sensitive practices to create supportive and accessible experiences for people of all ages and abilities. Linda believes that lasting health begins with learning to listen to and trust your own body. Whether working with individuals recovering from injury, managing chronic health concerns, navigating life transitions, or simply seeking greater vitality, she meets each person where they are with compassion, curiosity, and respect.
Space is limited — register now to reserve your spot!

Class Registration
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- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

See full selection of Heart Spring Health events »

Align and Strengthen Full Body Workout - Tuesdays
2027-04-13 11:30 - 12:30 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States

Meditation in Motion
2027-04-13 17:45 - 19:00, 2027-04-15 17:45 - 19:00 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Meditation in Motion is a 75-minute trauma-informed, somatic class designed to gently bridge mind, body, and spirit. Through slow, intentional movement, guided breathwork, and mindful awareness, this class invites you to tune inward.
Offering techniques to help you ground into the present moment, helping you to reset the nervous system, build emotional resilience, and cultivate a deeper sense of embodiment, each session honors personal choice and self-paced exploration, making it accessible for all bodies and experience levels.
This class is particularly supportive for those navigating chronic pain, stress, or seeking greater ease and freedom in movement. No prior yoga experience needed.

Mark Your Calendar for Meditation in Motion
Dates: Held every Tuesday and Thursday
Time: 5:45 – 7:00PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $39 per session

Meet Jody
Hello, and thanks for taking the time to get to know me. My name is Jody, and I’m originally from San Diego. After spending the last year in Baja California, Mexico, I’m excited to be planting roots in Portland. I’m an RYT 500-hour yoga teacher and NB-HWC Health and Wellness Coach with a deep passion for integrative, trauma-informed movement and healing.
My teaching weaves together gentle asana, breathwork, mindfulness, and somatic awareness to help students ground into their bodies, regulate their nervous systems, and cultivate lasting well-being. Rooted in a philosophy of radical inclusivity and personal choice, I believe everybody deserves access to practices that meet them exactly where they are. I hold additional certifications in Yoga of Recovery, Meditation and Mindfulness Instruction, Yoga and Ayurveda Foundations, and Self Myofascial Release, and bring a rich, multidisciplinary perspective to every class I teach.
I’m a dog-obsessed, long-distance runner, and my goal is to run my first full marathon to celebrate my 50th birthday. I’ve survived cancer, and I’ve also been living with a kidney/pancreas transplant since 2009. I understand the challenge of striving for a vibrant, healthy life while balancing challenging health issues. It’s why I began teaching Yoga. Helping others on their wellness journey is also how I help myself. I am honored to be part of the Heart Spring Health community and look for ward to sharing this work with you.
Space is limited — register now to reserve your spot!

Class Registration
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- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

See full selection of Heart Spring Health events »

Mindful Eating
2027-04-13 18:00 - 19:15 | Heart Spring Health – Clove Kitchen, 7886 SE 13th Ave, Portland, OR, 97202, United States
In today’s fast-paced world, many of us eat while distracted, rushed, or disconnected from our body’s signals. This mindful eating class introduces the practice of mindful eating, helping participants cultivate greater awareness around hunger, fullness, cravings, satisfaction, and the emotional aspects of eating. Through guided exercises, discussion, and reflection, you’ll learn how to slow down and create a more intentional relationship with food.
Rather than focusing on rules or restrictions, mindful eating encourages curiosity, self-compassion, and trust in your body’s innate wisdom. Participants will gain practical tools to reduce stress around food and feel more connected to their eating experience.
_______
Mindful Eating Class Details
When: Every Tuesday
Time: 6:00 – 7:15PM
Cost: $39
_______
Hosted By Nikki

Nikki is a board-certified Functional Nutritionist, wellness educator, and the founder of Rooted Spirit Wellness. Her work is rooted in a holistic and personalized approach to health by helping individuals reconnect with their bodies through nutrition, lifestyle, and mindful practices.
Nikki’s journey into this field began through personal healing, loss, and a deep curiosity about how the body functions and restores itself. With a background in Health and Wellness from the University of Arizona and certification in Functional Nutrition, she combines science-backed knowledge with a grounded and intuitive approach.
_______

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- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

The Five States of Awareness Breathwork
2027-04-13 19:15 - 20:30 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
The Five States of Awareness series is a breathwork-based somatic exploration series focused on the five states of awareness:

Physical State
Emotional State
Energetic State
Spacious State
Open State

This series invites participants to explore how different states of awareness shape the way we experience the body, breath, emotions, thoughts, energy, relationships, and nervous system. Through guided breathwork, nervous system education, embodiment practices, meditation, music, self-inquiry, and integration, participants are supported in building a deeper relationship with themselves and their internal world.
Rather than trying to “fix” emotions or force a specific outcome, this series focuses on noticing what is already present. Participants will learn how stress, trauma, anxiety, grief, burnout, overthinking, emotional suppression, and disconnection can show up in the body and breath, while exploring practices that support grounding, regulation, emotional expression, presence, and reconnection.
Classes are experiential, trauma-informed, beginner friendly, and rooted in choice, consent, and nervous system safety. Each class may include active breathwork, restorative grounding practices, guided meditation, journaling prompts, somatic exercises, music, and group discussion depending on the focus of the session.
_______
The Five States of Awareness Class Details
When: Every Tuesday
Time: 7:15 – 8:30 PM
Cost: $39 per session
_______
Meet Rachel
I believe the breath is connected to everything. Our muscles are connected to fascia, fascia is connected to the nervous system, the nervous system is shaped by the heart, and the heart is sustained by the lungs. Breath is one of the most basic signs of life, but it is also one of the most powerful tools we have for reconnecting with the body.
The mind, body, and spirit are not separate parts of us; they are always communicating. Our thoughts, emotions, relationships, stress, and lived experiences shape the way our bodies function, affecting sleep, energy, mood, digestion, tension, pain, and our ability to feel safe within ourselves. Likewise, what is held in the body can show up as anxiety, emotional overwhelm, fatigue, disconnection, or a sense of being stuck.
Through my approach, I bring a trauma-informed lens to breathwork that honors the relationship between the body, the nervous system, and lived experience. Breathwork supports the whole system because breath touches the whole system. Intentional breathing practices may support stress reduction, emotional regulation, anxiety relief, increased body awareness, nervous system resilience, and a greater sense of calm, presence, and inner steadiness. Through breathwork, we can begin to support the body from the inside out, creating more space, awareness, regulation, and connection throughout the whole self.

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Birth Date(Required)MonthMonth123456789101112DayDay12345678910111213141516171819202122232425262728293031YearYear202720262025202420232022202120202019201820172016201520142013201220112010200920082007200620052004200320022001200019991998199719961995199419931992199119901989198819871986198519841983198219811980197919781977197619751974197319721971197019691968196719661965196419631962196119601959195819571956195519541953195219511950194919481947194619451944194319421941194019391938193719361935193419331932193119301929192819271926192519241923192219211920Disclaimer- All classes before 9:00am must be registered for by the evening prior.
- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

Gentle Hatha Flow & Mindful Strength
2027-04-14 11:00 - 12:30 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
This gentle hatha flow and mindful strength class is a grounding, full-body practice. It pairs the intentional alignment of gentle Hatha yoga with functional movement, calisthenics, weight-bearing exercises, and gentle strength-building, all woven together with mindful attention and breath.
Grounding techniques and nervous system awareness are threaded throughout, helping you build physical resilience while staying connected to your body’s inner landscape. This longer-format Wednesday class includes an extended meditation and breathwork sequence, giving you space to move, build, and then fully arrive in stillness. All bodies welcome.

Mark Your Calendar for this Gentle Hatha Flow
Dates: Every Wednesday
Time: 11:00AM – 12:30PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $49 per session

Meet Jody
Hello, and thanks for taking the time to get to know me. My name is Jody, and I’m originally from San Diego. After spending the last year in Baja California, Mexico, I’m excited to be planting roots in Portland. I’m an RYT 500-hour yoga teacher and NB-HWC Health and Wellness Coach with a deep passion for integrative, trauma-informed movement and healing.
My teaching weaves together gentle asana, breathwork, mindfulness, and somatic awareness to help students ground into their bodies, regulate their nervous systems, and cultivate lasting well-being. Rooted in a philosophy of radical inclusivity and personal choice, I believe everybody deserves access to practices that meet them exactly where they are. I hold additional certifications in Yoga of Recovery, Meditation and Mindfulness Instruction, Yoga and Ayurveda Foundations, and Self Myofascial Release, and bring a rich, multidisciplinary perspective to every class I teach.
I’m a dog-obsessed, long-distance runner, and my goal is to run my first full marathon to celebrate my 50th birthday. I’ve survived cancer, and I’ve also been living with a kidney/pancreas transplant since 2009. I understand the challenge of striving for a vibrant, healthy life while balancing challenging health issues. It’s why I began teaching Yoga. Helping others on their wellness journey is also how I help myself. I am honored to be part of the Heart Spring Health community and look for ward to sharing this work with you.
Space is limited — register now to reserve your spot!

Class Registration
Sign up below to reserve your spot! Please complete the form to begin your registration. A member of our team will follow up to help you finish the process and share details about what to bring and how to prepare.

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Birth Date(Required)MonthMonth123456789101112DayDay12345678910111213141516171819202122232425262728293031YearYear202720262025202420232022202120202019201820172016201520142013201220112010200920082007200620052004200320022001200019991998199719961995199419931992199119901989198819871986198519841983198219811980197919781977197619751974197319721971197019691968196719661965196419631962196119601959195819571956195519541953195219511950194919481947194619451944194319421941194019391938193719361935193419331932193119301929192819271926192519241923192219211920Disclaimer- All classes before 9:00am must be registered for by the evening prior.
- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

See full selection of Heart Spring Health events »

Gentle Hatha Flow & Mindful Strength
2027-04-14 12:45 - 14:00 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Build functional strength and body awareness in this mindful movement class combining gentle Hatha yoga, calisthenics, and somatic-informed sequencing. Grounding practices and nervous system support are woven into every session, creating a practice that strengthens the body, steadies the mind, and helps you leave feeling balanced and at home in yourself. A focused, nourishing midday class for all levels.

Mark Your Calendar for this Gentle Hatha Flow
Dates: Every Wednesday
Time: 12:45 – 2:00PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $39 per session

Meet Jody
Hello, and thanks for taking the time to get to know me. My name is Jody, and I’m originally from San Diego. After spending the last year in Baja California, Mexico, I’m excited to be planting roots in Portland. I’m an RYT 500-hour yoga teacher and NB-HWC Health and Wellness Coach with a deep passion for integrative, trauma-informed movement and healing.
My teaching weaves together gentle asana, breathwork, mindfulness, and somatic awareness to help students ground into their bodies, regulate their nervous systems, and cultivate lasting well-being. Rooted in a philosophy of radical inclusivity and personal choice, I believe everybody deserves access to practices that meet them exactly where they are. I hold additional certifications in Yoga of Recovery, Meditation and Mindfulness Instruction, Yoga and Ayurveda Foundations, and Self Myofascial Release, and bring a rich, multidisciplinary perspective to every class I teach.
I’m a dog-obsessed, long-distance runner, and my goal is to run my first full marathon to celebrate my 50th birthday. I’ve survived cancer, and I’ve also been living with a kidney/pancreas transplant since 2009. I understand the challenge of striving for a vibrant, healthy life while balancing challenging health issues. It’s why I began teaching Yoga. Helping others on their wellness journey is also how I help myself. I am honored to be part of the Heart Spring Health community and look for ward to sharing this work with you.
Space is limited — register now to reserve your spot!

Class Registration
Sign up below to reserve your spot! Please complete the form to begin your registration. A member of our team will follow up to help you finish the process and share details about what to bring and how to prepare.

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Birth Date(Required)MonthMonth123456789101112DayDay12345678910111213141516171819202122232425262728293031YearYear202720262025202420232022202120202019201820172016201520142013201220112010200920082007200620052004200320022001200019991998199719961995199419931992199119901989198819871986198519841983198219811980197919781977197619751974197319721971197019691968196719661965196419631962196119601959195819571956195519541953195219511950194919481947194619451944194319421941194019391938193719361935193419331932193119301929192819271926192519241923192219211920Disclaimer- All classes before 9:00am must be registered for by the evening prior.
- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

See full selection of Heart Spring Health events »

Deep Yoga
2027-04-15 12:45 - 13:45 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Deep Yoga Series
Deep yoga is a restorative, vinyasa-based class that incorporates the Spiral Structure Technique® to connect the mind and body, while encouraging vibrational change on a cellular level. Deep is low-impact and focuses on micro-movements with physical touch, self massage, and pressure-point activation to help release the muscles in restorative yoga poses.

Mark Your Calendar
Dates: Every Thursday
Time: 12:45 – 1:45 PM
Cost: $29 per session

Meet Eejé

I was first introduced to yoga at 20 years old when my focus shifted toward my own personal health. For years yoga was only something I did for myself after teaching different fitness classes, but in 2022 I completed my 200 hour and began my journey as a Vinyasa instructor. I also became certified in four newer fitness formats that were yoga-based, but also intertwined traditional practices that use shaking and vibration to encourage the releasing of stagnant energy and stored trauma within the body.
I had come to love the inter-connected workings that happen within our brains and bodies through my many trainings, as well as my personal journey of healing with a severe concussion. That love and passion has given me the ability to help others find their own way of deepening their mind-body connection through movement and many other natural modalities.
Space is limited — register now to reserve your spot!

Class Registration
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Birth Date(Required)MonthMonth123456789101112DayDay12345678910111213141516171819202122232425262728293031YearYear202720262025202420232022202120202019201820172016201520142013201220112010200920082007200620052004200320022001200019991998199719961995199419931992199119901989198819871986198519841983198219811980197919781977197619751974197319721971197019691968196719661965196419631962196119601959195819571956195519541953195219511950194919481947194619451944194319421941194019391938193719361935193419331932193119301929192819271926192519241923192219211920Disclaimer- All classes before 9:00am must be registered for by the evening prior.
- Classes prior to 9:00am on Mondays must be registered for by the prior Saturday. I understand.

See full selection of Heart Spring Health events »
