Heart Spring Health

Uplifting Strength and Conditioning Class
2026-01-09 07:45 - 08:45, 2026-01-16 07:45 - 08:45 (America/Los_Angeles) | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Ease into your weekend with an uplifting hour of music, mindful movement, and strength building. Designed for all fitness levels, this one-hour strength and condition class combines functional movement, resistance training, and mobility work to build strength, boost endurance, and support overall wellness. Head into your weekend feeling strong, energized, and connected.
____
Dates: Every Friday
Time: 7:45-8:45AM
Cost: $35 per session
____
Meet Your Instructors
Sarah Nelson, ND is dedicated to the science and art of healing, as well treating the whole you. She works closely with the mind-body connection, and believes the most effective treatments include the integration of her patients’ physical, mental, and spiritual well-being. Her approach is both curious and nonjudgmental in nature.

Miquella Young, ND, LAc dives into the deeper messages that lie beyond a patients’ pain, trouble sleeping, anxiety, or depression. She understands that many people may have the same diagnosis as each other, but maintains that the way they express that diagnosis is unique to them. Dr. Young focuses more on her patients’ unique expressions, habit patterns, and cycles of illness and health than the disease labels they have been given.

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.

Yoga for Chronic Pain
2026-01-09 15:00 - 16:15, 2026-01-16 15:00 - 16:15 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Cultivating Gentleness and Self-Compassion: Yoga for Chronic Pain
This gentle, supportive yoga class is designed for those living with chronic pain. Through slow, mindful movement, breath work, and guided relaxation, we’ll explore techniques to ease tension, improve mobility, and cultivate compassionate connection with our bodies. Chair variations for poses will be offered to support comfort, safety, and self-care. Discover how yoga can help you move with greater ease and find moments of calm.

Mark Your Calendar
Dates: Every Friday
Time: 3:00 – 4:15 PM
Cost: $39 per session

Meet Deborah

Deborah Burke has completed her 200-hour, 500-hour advanced yoga, and 20-hour Love Your Brain training for healthcare professionals certifications. Currently, she is a yoga therapist in training with the Institute for Living Yoga. She has 20+ years of experience as a community-based, social justice educator and is currently a professor at Portland State University, where she facilitates a capstone course titled Communal Art Practice within a Brain Injury Community in partnership with Brain Injury Connections Northwest.
She is interested in offering accessible, trauma-informed yoga to people who have experienced brain injury or other groups of people who may experience barriers to attending a yoga class. Some of her teaching interests include chair or functional yoga; yoga for anxiety/depression; yoga to address compassion fatigue for healthcare workers, social service providers, and social justice leaders and activists; and yoga integrated with art.
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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- 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 »

Restorative Sound Bath
2026-01-09 18:00 - 19:00, 2026-01-16 18:00 - 19:00 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Relax, rest and receive.
Join sound healer Cathy Wright for a 60-minute sound bath and guided meditation designed to support nervous system regulation and deep relaxation. You’ll begin with a gentle, trauma-informed meditation to help you settle into your body and mind.
As you lie down or sit comfortably, you’ll be immersed in the calming vibrations of crystal and metal singing bowls, chimes, an ocean drum, and a rain stick. These healing sound frequencies help quiet the mind, release emotional tension, and restore inner balance.
This Portland sound bath is perfect for anyone experiencing stress, anxiety, burnout, or overwhelm. Whether you’re new to sound healing or a regular meditator, you’ll leave feeling grounded, clear, and calm.

Dates: Every Friday
Time: 6:00–7:00 PM
Soundscape: Crystal bowls, chimes, ocean drum, and more
Cost: $29 per session
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

Meet Cathy:
My journey as a healing sound bath practitioner began with a personal commitment to daily yoga and meditation. These practices became essential tools for centering myself, finding balance, and deepening my connection to my inner world. Along the way, I discovered the profound impact of sound baths and began participating in them regularly. Their ability to calm the nervous system, release emotional blockages, and create space for healing inspired me deeply.

A few years ago, I started collecting sound bowls and other instruments, incorporating them into my own daily self-care and spiritual practice. What began as a personal exploration gradually evolved into something I felt called to share. I recently began offering sound bath sessions to others, creating nurturing, immersive experiences that support relaxation, presence, and inner harmony.
I feel a deep sense of joy and alignment when guiding sound baths and am honored to offer this healing modality to others. It’s a practice that continues to nourish me as I hold space for others on their own healing paths.

Uplifting Strength and Conditioning Class
2026-01-10 14:00 - 15:00, 2026-01-17 14:00 - 15:00 | Heart Spring Health – Oak Movement Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Ease into your weekend with an uplifting hour of music, mindful movement, and strength building. Designed for all fitness levels, this one-hour strength and conditioning class combines functional movement, resistance training, and mobility work to build strength, boost endurance, and support overall wellness. Head into your weekend feeling strong, energized, and connected.
____
When: Every Friday
Time: 7:45 – 8:45AM
Cost: $35 per session
____
Meet Your Instructors
Sarah Nelson, ND is dedicated to the science and art of healing, as well treating the whole you. She works closely with the mind-body connection, and believes the most effective treatments include the integration of her patients’ physical, mental, and spiritual well-being. Her approach is both curious and nonjudgmental in nature.

Miquella Young, ND, LAc dives into the deeper messages that lie beyond a patients’ pain, trouble sleeping, anxiety, or depression. She understands that many people may have the same diagnosis as each other, but maintains that the way they express that diagnosis is unique to them. Dr. Young focuses more on her patients’ unique expressions, habit patterns, and cycles of illness and health than the disease labels they have been given.

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.

Seasonal Herbal Remedy Series
2026-01-10 17:30 - 18:30 | Heart Spring Health – Clove Kitchen, 7886 SE 13th Ave, Portland, OR, 97202, United States
Join Dr. Sam Koerner for a seasonal herbal remedy series! In this series, you’ll learn how to make your own herbal remedies to stay healthy and nourished during each season of the year.

Spring Sessions:
Milk Thistle Gomasio
This nourishing herbal seasoning is traditionally aligned with springtime wellness, a season associated with renewal, movement, and gentle cleansing after the heavier patterns of winter. Spring is often viewed as a time to support the liver and digestion, and milk thistle seed has long been used in herbal traditions for its affinity with liver function and metabolic balance. By incorporating ground milk thistle into a gomasio blend with sesame seeds, mineral-rich sea salt, and supportive herbs, this recipe offers a simple way to bring liver-supportive plants into daily meals.
Headache Roll-Ons
During spring allergy season, headaches often arise from sinus congestion, inflammation, and tension triggered by environmental allergens. Creating your own headache roll-on offers a simple, portable way to support relief during these flare-ups. By blending properly diluted essential oils known for their cooling, calming, and tension-easing properties into a carrier oil, you can make a topical remedy that’s easy to apply to the temples, forehead, or back of the neck as symptoms arise. In this class you’ll be able to personalize your own blend and support seasonal headache management as part of a holistic spring wellness routine.
Dates: Second and fourth Saturday of each month

April 11
April 25
May 9
May 23

Time: 5:30 – 6:30 PM
Cost: $35

Meet Your Instructor
Sam Koerner is a naturopathic doctor who believes healing happens when we restore connection; when we slow down, listen to what the body is saying, and bring harmony back to all parts of ourselves. Dr. Koerner’s approach is about supporting that natural intelligence within each person and helping it do what it’s meant to do: heal.
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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- 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 >>

Root & Rise Morning Yoga - Mondays
2026-01-12 06:30 - 07:30 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Awaken with Intention through Morning Hatha Flow in SE Portland
Start your week with a 60-minute root and rise morning yoga practice designed to gently awaken the body and center the mind. Led by Maya Lake-Freeman, E-RYT 500, this class begins with mindful centering and gentle movement to warm the body, gradually building into a steady hatha flow for strength, mobility, and full-body exploration before returning to stillness and ease.
Each class invites you to root and rise—balancing strength and receptivity while cultivating clarity for the day ahead. Practices may include pranayama, yoga therapy remedies, and seasonal inspirations with supportive tools to restore balance and connection.
This class is best suited for participants comfortable getting on and off the floor to explore full-body mat yoga. Mats and props are provided for your support.
Mark Your Calendar
Date: Every Monday
Time: 6:30–7:30 a.m
Cost: $25 per session
Extras: Mats and props provided — feel free to bring your own for comfort

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)

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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

Hatha Yoga - Monday Afternoons
2026-01-12 15:00 - 16:00 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Flow with intention and strength in this practice that blends the grounding principles of Hatha Yoga with the fluid movement of Vinyasa. Move mindfully through postures that build strength, flexibility, and awareness while connecting breath to movement. This class also integrates core-strengthening exercises to support balance and stability. Perfect for all levels seeking a well-rounded, energizing, and grounding practice.

Mark Your Calendar
Dates: Held every Monday until January 26th
Time: 3:00 – 4:00 PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $25 per session

Meet Chelsea
Chelsea is a yoga and qigong teacher with over 20 years of dedicated personal practice. A licensed massage therapist and Reiki Master, Chelsea is deeply devoted to the healing arts and holistic well-being. Guided by her own health journey, she views yoga and Qi Gong as essential practices for cultivating balance, harmony, and vitality in body, mind, and spirit. Her classes invite students to move with awareness, connect deeply, and cultivate and restore vital energy.
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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- 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 & Flow Hatha Series
2026-01-13 07:00 - 08:00, 2026-01-15 07:00 - 08:00, 2026-01-20 07:00 - 08:00 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Strength for the nervous system. Strength for the heart. Strength that translates into real life.
Join Baby Kramer for a dynamic, breath-led strength & flow Hatha practice designed to build intelligent strength, functional mobility, and structural integrity. Expect thoughtful sequencing, joint-safe progressions, and options that support every body in cultivating stability and power without force.

Mark Your Calendar for Strength & Flow Hatha
Dates:

Every Tuesday, Thursday, and Saturday through March

Time: 7:00 – 8:00 AM
Cost: $25 per session

Meet Baby
Frances “Baby” Kramer, MA, RYT-500, MMTCP is a trauma-informed yoga therapist and mindful meditation teacher whose work weaves together movement, breath, and contemplative practice as pathways home to the body. Rooted in decades of teaching across Asia, Europe, and the United States, her classes cultivate resilient strength, nervous-system integrity, and embodied belonging.
Baby’s teaching draws from Oncology-Informed Yoga, restorative and yin practices, breath-based meditation, somatic awareness, and harm-reduction-informed counseling. She specializes in supporting individuals navigating illness, trauma, recovery, and major life transitions—honoring each person’s innate capacity for healing. Her approach is warm, grounded, and relational, guided by the belief that the body holds a quiet wisdom if we learn to listen.
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 »

Somatic Strength + Slow Power Hatha
2026-01-13 08:15 - 09:30, 2026-01-15 08:15 - 09:30, 2026-01-20 08:15 - 09:30 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Slow doesn’t mean easy. Slow means precise, powerful, and sustainable.
Led by Maya Lake-Freeman, this somatic strength and slow power Hatha series is a grounded, deliberately paced strength class blending mindful resistance work, deep core engagement, and somatic awareness. Movements are slow enough to feel honestly, deeply, and safely—developing resilience from the inside out.
This is strength that supports the nervous system, honors pacing, and builds capacity without overwhelm.
Small group format — 6-person capacity. Advance registration recommended.

Mark Your Calendar
Dates: Every Tuesday & Thursday
Time: 8:15 – 9:30 AM
Cost: $39 per session

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.

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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 »

Movement to Stillness Meditation
2026-01-13 16:30 - 17:30, 2026-01-15 16:30 - 17:30, 2026-01-20 16:30 - 17:30 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
This simple four-part movement-to-stillness meditation is scheduled in the early evening to let go of the accumulated stress of the day. We’ll begin with gentle shaking to loosen tension, shift into free, joyful movement, then settle into quiet sitting or lying down to silently witness the body and the self. Everything in the movement to stillness meditation class is invitational with lots of options—seated or standing, tiny movements or bigger ones, eyes open or closed. Come as you are and leave more spacious, grounded, and clear.
Who it’s for: Anyone seeking a gentle way to discharge stress, lift mood, and settle into deep calm —great for people who carry stress, have busy minds, or have trouble dropping straight into seated meditation.
Goals: Loosen and mobilize stuck energy through shaking and free movement; shift into quiet observation; finish grounded, relaxed, and clear.
_______
When: Every Tuesday and Thursday
Time: 4:30 – 5:30 PM
Cost: $29 per session
_______
Meet Briana
Briana is a transformational life coach, somatic practitioner, and trauma-informed breathwork guide. Through an integrative blend of somatic awareness, movement, meditation, and breathwork, she helps people reconnect with their innate wisdom, release what no longer serves, and embody their most authentic selves. Her work bridges insight and embodiment—supporting nervous system empowerment, emotional healing, and holistic integration through the body, breath, and spirit.

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.

Gentle Flow and Restore + Yoga Nidra
2026-01-13 19:15 - 20:45, 2026-01-20 19:15 - 20:45 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Taught by Kate Sumanoharan, this gentle yoga flow & restore class offers a soothing blend of mindful movement and restorative stillness designed to replenish body and mind. We begin with a gentle flow to move energy and release tension, then settle into supported postures that nurture calm, reduce stress, and invite deep release through the physical, mental, and emotional layers of being.
The final thirty minutes of this session are devoted to Yoga Nidra, a guided journey into conscious rest. This deeply restorative practice supports nervous system regulation, improves sleep, enhances emotional balance, and cultivates a profound sense of inner peace. Yoga Nidra invites you to let go of daily concerns and return to the quiet clarity of your true inner nature.

Mark Your Calendar
Dates: Every Tuesday
Time: 7:15 – 8:45 PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $39 per session

Meet Kate
Kate Sumanoharan began her Yoga journey in 2005 with an Ashtanga practice in Reno, NV. After more than twenty years in the IT field, she transitioned to teaching Yoga, finding in it both personal healing and a way to support others on their own paths.
She completed her 500-hour training with Michele Loew, whose teachings, along with those of Ian LeMasters, inspired her to deepen her study and dedication to Yoga. Kate is currently studying trauma-informed Yoga Therapy with Sarahjoy Marsh while continuing her mentorship with Michele.
Rooted in Hatha Yoga, Kate teaches with a focus on cultivating equanimity, compassion, loving-kindness and joy. She is dedicated to nurturing presence within individuals and supporting a positive contribution to the collective consciousness.
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.

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Yoga for Anxiety and Depression
2026-01-14 10:15 - 11:30 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Befriending Your Nervous System: Yoga for Anxiety and Depression
In this yoga class we will explore breath work, gentle movement, and meditation to listen to and befriend our nervous system, which affects our psychology and how we see, sense, and engage with the world. Using the tools of yoga we will develop an understanding of our different nervous system states and use this knowledge to support our sense of well being. During our yoga practice we will listen to and attend to our nervous system, cultivate curiosity and compassion, and develop self-care strategies that nourish our mind, body, and spirit.

Mark Your Calendar
Dates: Every Wednesday
Time: 10:15 – 11:30 AM
Cost: $25 per session

Meet Deborah

Deborah Burke has completed her 200-hour, 500-hour advanced yoga, and 20-hour Love Your Brain training for healthcare professionals certifications. Currently, she is a yoga therapist in training with the Institute for Living Yoga. She has 20+ years of experience as a community-based, social justice educator and is currently a professor at Portland State University, where she facilitates a capstone course titled Communal Art Practice within a Brain Injury Community in partnership with Brain Injury Connections Northwest.
She is interested in offering accessible, trauma-informed yoga to people who have experienced brain injury or other groups of people who may experience barriers to attending a yoga class. Some of her teaching interests include chair or functional yoga; yoga for anxiety/depression; yoga to address compassion fatigue for healthcare workers, social service providers, and social justice leaders and activists; and yoga integrated with art.
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.

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Sustainable Strength Yoga
2026-01-14 13:00 - 14:00 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Soften, reset, and co-regulate in community. This sustainable strength yoga class offers a grounding space to return to one’s center through mindful movement, breath, and stillness. We’ll cultivate strength, flexibility, and fluidity in ways that support the nervous system and replenish rather than deplete. Students are encouraged to come as they are, allowing the practice to restore the healer within so they can continue their work with steadiness, clarity, and care.

Mark Your Calendar For Sustainable Strength Yoga
Dates: Held every Wednesday
Time: 1:00 – 2:00PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $29 per session

Meet Kate
Kate Sumanoharan began her Yoga journey in 2005 with an Ashtanga practice in Reno, NV. After more than twenty years in the IT field, she transitioned to teaching Yoga, finding in it both personal healing and a way to support others on their own paths.
She completed her 500-hour training with Michele Loew, whose teachings, along with those of Ian LeMasters, inspired her to deepen her study and dedication to Yoga. Kate is currently studying trauma-informed Yoga Therapy with Sarahjoy Marsh while continuing her mentorship with Michele.
Rooted in Hatha Yoga, Kate teaches with a focus on cultivating equanimity, compassion, loving-kindness and joy. She is dedicated to nurturing presence within individuals and supporting a positive contribution to the collective consciousness.
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 »

Slow Flow Yoga
2026-01-14 16:45 - 18:00 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Ground Into Calm Strength with Weekly Slow Flow Gentle Yoga Class in SE Portland
Steady movement, breath, and restoration to support your whole system
Join us for an ongoing slow flow gentle yoga class designed to cultivate full-body strength, calm the nervous system, and support a deep return to presence. Led by Maya Lake-Freeman, E-RYT 500, this class offers a steady and intentional practice that bridges movement and restoration.
This class is ideal for those seeking to build strength through slow, focused flow while also creating space for nervous system balance, breath awareness, and unwinding. Whether you’re new to yoga or returning after a break, you’ll leave each session feeling grounded, centered, and spacious.
Mark Your Calendar
Dates: Every Wednesday
Time: 4:45–6:00 PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $39 per session

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

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Make Your Own Fire Cider
2026-01-14 18:00 - 19:00 | Heart Spring Health – Clove Kitchen, 7886 SE 13th Ave, Portland, OR, 97202, United States
Learn How To Make Your Own Fire Cider
Create your own immune-boosting herbal tonic to support the health of yourself and your loved ones during cold and flu season. Drs. Andy Turner and Rachel Paran will lead a 1-hour class in Heart Spring Health’s kitchen, where they will go over the step-by-step process to make fire cider alongside you as you create your own concoction. Learn about the versatile uses of fire cider while sipping a seasonal tea provided for you. By the end, you will feel confident in making this recipe at home. And at the end of class, you will have a quart of fire cider and a recipe card to take home with you.
Want your kiddos to have an immune tonic but think fire cider is too spicy? You will also receive a bonus kid-friendly version of fire cider that swaps out spicy jalapeño and horseradish for sweeter ingredients, so you can make a yummy tonic for the little ones at home, too.
Don’t wait to sign up – each class is limited to 8 people!
______________________
Dates:

November 12
December 10
January 14

Time: 6-7pm
Cost: $35
______________________

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.

Ground & Release Yoga
2026-01-14 18:15 - 19:30 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
An Integrated Yin Yoga Class to Soften, Deepen, and Reconnect
Join us for an ongoing yin and restorative yoga class designed to shift you from doing into being while supporting deep release and nervous system balance. Led by Maya Lake-Freeman, C-IAYT, RYT 500, this series offers a mindful blend of gentle movement, long-held Yin postures, and supported restorative shapes, all paced with care to create space for stillness and presence.
Rooted in the philosophical depth of yoga and informed by yoga therapy, somatic tools, mindfulness, and Ayurvedic seasonal wisdom, this integrated Yin practice uses 2–5 minute holds to explore fascia and connective tissue, supporting subtle strength and nervous system regulation. By weaving breath, gravity, and props into the flow, each class offers both quiet challenge and profound ease.
This weekly yin-to-restore class is perfect for individuals seeking deep rest, nervous system support, and balance for an active life. Whether you’re new to Yin or experienced in contemplative practice, you’ll leave each session feeling centered, spacious, and reconnected to your calm center.
Mark Your Calendar
Dates: Held every Wednesday
Time: 6:15–7:30 PM
Extras: Mats and props provided — feel free to bring your own for comfort
Cost: $39 per session

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

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Artist's Way Series
2026-01-15 18:00 - 19:15 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Reignite Your Creative Spark: A 12-Week Journey Through The Artist’s Way
Join a supportive, weekly accountability group as we move through Julia Cameron’s The Artist’s Way—a 12-week journey to nurture your creative self. Whether you’re an artist, a seeker, or simply looking to reconnect with your inner voice, this group offers structure, community, and inspiration. Together, we’ll explore the connection between creativity and well-being, and support each other in showing up for the practices that reignite joy, purpose, and play in our lives.
“Creativity is the natural order of life. Life is energy: pure creative energy.”
— Julia Cameron
______
When: Every Thursday for 12 weeks, beginning January 8, 2026
Time: 6:00 – 7:00 PM
Cost:

$25 for drop-in sessions – book not included
$225 for the entire 12-week course – book not included

What To Bring:

Your personal copy of The Artist’s Way
A journal and pen/pencil

_______
Hosted By Sarah Nelson, ND
“As a naturopathic provider, I am dedicated to the science and art of healing, as well treating the whole you. I work closely with the mind-body connection, and believe the most effective treatments include the integration of your physical, mental, and spiritual well-being. My approach is both curious and nonjudgmental in nature. Together we will find the right tools for accessing your inner vitality to support your body’s innate ability to heal.
A midwesterner at heart, I have found my way to Portland by way of California, Vermont, and Seattle. When I’m not at the clinic, I’m most likely on an outdoor adventure, learning a new musical instrument, cooking, reading poetry, dancing, or spending time in community– perhaps all at once!” – Dr. Sarah
_______

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

Red Tent Womxn's Circle
2026-01-18 18:30 - 20:00 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Rest, Restore, Rise
Across generations and cultures, womxn have gathered in circle to rest, restore, and rise together. The red tent is our modern expression of that ancient tradition, a space to return to ourselves and to one another.
In a world where womxn’s rights, bodies, and voices are still being questioned, creating spaces of belonging and truth-telling is a radical act. This circle is our reminder that community is power, that healing happens in connection, and that rest is resistance.
Each new moon, we invite womxn and anyone who identifies as a woman to gather in circle to rest, to share, and to reconnect with the strength that lives in community. Together we honor our wholeness and wisdom through story, silence, and ritual, remembering what it means to be held and to hold others in return.
There will be tea and treats to share. You are invited to bring something that nourishes or inspires you: food, fiber art or craft projects, stones, crystals, flowers, or a small object to place on the communal altar. Together, we co-create a space of beauty, intention, and connection.
This is not a workshop or a performance. It is a living ceremony of renewal, courage, and collective power.
You are welcome here. Come as you are, tired or radiant, tender or fierce, and take your place in the circle. Together we remember our roots, our resilience, and our shared strength.
Hosted by Drs. Andy Turner and Courtney Coile
____________________
Upcoming 2026 Dates:

Sunday, January 18 (New Moon)
Tuesday, Feb 17 (Solar Eclipse on New Moon)

When: 6:30-8:00PM
Cost: $25
____________________

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

Family Constellation Group
2026-01-19 18:00 - 19:30 | Heart Spring Health – Cedar Mind/Body Room, 7886 SE 13th Ave, Portland, OR, 97202, United States
Reveal the Hidden Patterns That Shape Your Life
Join us for an ongoing group experience in Systemic Constellation, a profound therapeutic method that helps uncover the unseen dynamics influencing your relationships, health, purpose, and more. Led by Dr. Ava Gettinger, ND, each session offers space for personal growth and communal healing.
Rooted in family systems theory and ancestral trauma work, Systemic Constellation offers a unique lens for exploring the forces that shape our lives—often without our awareness. Whether you bring a personal challenge or come to witness, each group session offers healing insight and the possibility of deep transformation.
This event is ideal for those seeking clarity, healing, or emotional release in a supportive community setting. Learn more about Family Constellations Therapy here.

Dates: 1st & 3rd Mondays – Ongoing
Time: 6:00–7:30 PM
Cost: $50 per session
Space is limited — reserve your spot today!

Hosted By Ava Gettinger, ND
Health is more than just disease. It is vitality, resiliency, and capacity. My perspective on the healing journey is that it provides one of the greatest opportunities to get to know ourselves and align with our purpose. When you make the effort to know yourself well, you can more easily adapt to the world around you and become less burdened by its numerous challenges.
Becoming conscious in this way allows you to recognize what habits & environments are serving you and those that are not. In turn, this supports your vitality on an emotional, spiritual and physical level, leading to an ability to integrate parts of yourself that were once challenging to face.

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
