Embodied Yoga: A Yoga Therapy-Informed Practice
2027-03-02 10:00 - 11:15, 2027-03-09 10:00 - 11:15, 2027-03-16 10:00 - 11:15, 2027-03-23 10:00 - 11:15, 2027-03-30 10:00 - 11:15 (America/Los_Angeles) | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Discover Embodied Yoga
This is an accessible yoga class informed by the principles of yoga therapy, offering a whole-person approach that supports the physical, mental, emotional, and inner dimensions of experience. Each session may include gentle to moderate movement, mindful strength-building, breathwork (pranayama), mindfulness and somatic practices, and grounding techniques to support nervous system regulation and embodied awareness.
Classes are responsive to who arrives. Some days may feel like a slow, mindful flow; other days may offer more therapeutic pacing, chair-based options, or space for inquiry and integration. Depending on the group and intention, we may also explore sound, simple chant, or mantra as supportive tools for presence and regulation. Practices are often informed by seasonal rhythms and Ayurvedic principles.
For those curious about yoga therapy, this class offers a gentle entry point — a shared container to slow down, tune in, and explore with curiosity and intention. While this is a group yoga class, it reflects the broader scope of yoga therapy by weaving movement, breath, philosophy, and self-inquiry into an adaptable, co-created practice that may be soft or strong, quiet or dynamic, depending on who arrives and what is needed.
Want to know more about yoga therapy? Read about it here!
Mark Your Calendar
Dates: Every Tuesday
Time: 10:00 – 11:15AM
Cost: $39 per session
Extras: Mats and props provided — feel free to bring your own for comfort
Note: This class is capped at 4 people per session, so don’t wait to sign up!

Meet Maya
Maya Lake-Freeman is a Certified Yoga Therapist and experienced yoga teacher specializing in trauma-informed yoga therapy and accessible, mindful movement practices. Her work blends the ancient wisdom of yoga with modern neuroscience, Ayurveda, and complementary healing modalities to help clients find strength, balance, and stillness.
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)

Yes

No
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

Awaken & Align Morning Vinyasa Flow
2027-03-05 07:15 - 08:15, 2027-03-12 07:15 - 08:15, 2027-03-19 07:15 - 08:15, 2027-03-26 07:15 - 08:15, 2027-04-02 07:15 - 08:15
Rise & Shine
Ease into your morning with intentional movement, mindful breath, and a gradual, energizing flow. This class begins with grounding mobility and gentle stretching before building into accessible Vinyasa-inspired sequences designed to awaken the body, improve circulation, and cultivate steady energy for the day ahead. Emphasis is placed on breath, body awareness, and moving in a way that feels supportive to your unique needs. Leave feeling refreshed, centered, and ready to move through your day with greater ease and presence.
All levels welcome!

Awaken & Align Morning Vinyasa Flow Event Details
Dates: Every Friday
Time: 7:15 – 8:15 AM
Cost: $29
Space is limited — register now to reserve your spot!
____
Meet Steph

I teach yoga because I want others to experience the greatest gift my own practice has given me: the opportunity to reconnect with myself through movement, breath, and self-care. My hope is that each class offers a space to slow down, become more present, and leave feeling a little more grounded than when you arrived.
With over 15 years of experience teaching yoga and movement, my goal is to create a welcoming environment where people of all backgrounds, abilities, and life experiences feel supported in exploring movement that helps them feel stronger, more resilient, and more at home in their body.
I strive to create classes that are accessible, adaptable, and rooted in curiosity rather than perfection. My teaching blends mindful movement, breathwork, functional mobility, and nervous system regulation to help participants build strength, improve body awareness, and cultivate resilience. Rather than focusing on achieving the “perfect” pose, I encourage students to move with the natural rhythm of their own body and discover what feels supportive for them each day.

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)

Yes

No
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.

Wake Up Yoga & Pranayama
2027-03-06 07:15 - 08:15, 2027-03-13 07:15 - 08:15, 2027-03-20 07:15 - 08:15, 2027-03-27 07:15 - 08:15, 2027-04-03 07:15 - 08:15
Start your day with this gentle, all-levels class blending yoga and pranayama to help you mindfully wake up the body and nervous system. Rather than pushing for intensity, we move slowly and intentionally, working through mobility, grounding postures, and breathwork designed to ease you into your body rather than force it into shape.
This class is trauma-informed, meaning cues are invitational rather than directive, and you’re always encouraged to listen to what your body needs in the moment. Modifications and options are offered throughout every posture, so whether you’re new to yoga, recovering from injury, or simply craving a softer practice, you’ll find a version that meets you where you are. No experience necessary!
_______
Wake Up Yoga & Pranayama Class Details
When: Every Saturday
Time: 7:15 – 8:15 PM
Cost: $29 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.

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)

Yes

No
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.

Energizing Pranayama & Yoga
2027-03-06 08:30 - 09:45, 2027-03-13 08:30 - 09:45, 2027-03-20 08:30 - 09:45, 2027-03-27 08:30 - 09:45, 2027-04-03 08:30 - 09:45
Start your day with intention in this energizing, all-levels class that blends yoga and pranayama to help you build momentum and step into whatever’s ahead. Expect more active movement here with flowing sequences paired with breath practices designed to increase circulation, sharpen focus, and wake up the body from the inside out. This isn’t about intensity for its own sake; it’s about cultivating steady, sustainable energy you can carry with you long after class ends. Suitable for all experience levels, with options offered along the way so you can find the right edge for your practice today. Come ready to move, breathe, and set the tone for a strong, grounded day ahead.
_______
Energizing Pranayama & Yoga Class Details
When: Every Saturday
Time: 8:30 – 9:45AM
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.

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)

Yes

No
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.

Yin & Win: A Saturday Yin Yoga Class
2027-03-06 10:00 - 11:15, 2027-03-13 10:00 - 11:15, 2027-03-20 10:00 - 11:15, 2027-03-27 10:00 - 11:15, 2027-04-03 10:00 - 11:15
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.

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)

Yes

No
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
2027-03-06 11:30 - 13:00, 2027-03-13 11:30 - 13:00, 2027-03-20 11:30 - 13:00, 2027-03-27 11:30 - 13:00, 2027-04-03 11:30 - 13:00
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)

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)

Yes

No
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 »
