Yoga, Dance and Fitness
The Khalsa Way®
Yoga and Meditation for Conscious and Joyous
Pregnancy and Birthing
with Rachel Robinson
Mondays 7:00 pm - 8:30 pm
$15 drop-in
$60 5 class pass
$100 10 class pass
Pregnancy is one of the most special times in a woman's life. It is a time for nurturing,
slowing down and learning to meditate, while being in the company of other mothers-to-be.
These unique Prenatal Yoga Classes provide safe, simple and effective
exercises designed to strengthen and relax your rapidly changing body, preparing you
for a conscious childbirth. Join other pregnant women as you strengthen your physical
body with yoga, and bring clarity and fearlessness to your mind through meditation,
and free yourself with dance.
Through the pregnancy yoga of the Khalsa Way, mothers learn to live more calmly,
purposefully, efficiently, and gracefully. And thus they are more likely to experience
birthing, even in its challenging and intense moments, as natural, doable and welcome.
Mama-to-be will discover a deeper sense of peace and harmony within, lifting blocks
of fear, doubt and old conditioning out of pregnancy, birth, as well as life. Developing a
meditative mind, she brings this to her birth experience, as well as to her family and
home.
Our goal... creating a more peaceful world through strong and conscious mothers.
To register, email Rachel.
Mamalates Prenatal Pilates
www.mamalates.com
Limited to 10 participants
Thursdays 8 week series
$130
5:30 pm - 6:40 pm
Sundays 8 week series - no class Aug. 2
$130
4:30 pm - 5:45 pm
Please bring cash or a check to pay your instructor directly.
Celebrate your Pregnancy through conscious movement. Enter into your labor feeling fit and strong!
Prenatal Pilates Circuit is an intimate 75 minute class designed to promote good posture and spinal alignment, movement awareness and overall conditioning. This eight-week class will teach the principles developed by Joseph Pilates with proper modifications to accommodate all stages of pregnancy and levels of fitness. Some prenatal Yoga is incorportaed into the class and we will use resistance bands and stability balls to maximize results.
Benefits may include:
- Increased deep abdominal strength which provides support for the weight of the baby and takes pressure off the spine
- Increased pelvic floor strength and greater awareness of the muscles used during childbirth
- Improved muscle endurance especially in the "core" region including the abdomen, back, pelvic and shoulder girdle
- Deeper relaxation supported by flowing movements and focus on the breath.
Taught by Wendy Foster
TO REGISTER FOR THE CLASS: Please call Wendy Foster at 503-459-8936 or visit the Mamalates Website.
Wednesday Evenings 5:30-6:30 pm on-going
Saturdays 10:00-11:15 am on-going
$12 drop in
5-class package: $55.00
10-class package: $95.00
Please bring cash or a check to pay your instructor directly.
Celebrate your pregnancy and prepare your body for labor, birth, and motherhood! This gentle yoga class is tailored to your specific needs during this amazing time of transformation and expansion. Poses help alleviate the common discomforts of pregnancy, and holistic childbirth information is woven in throughout the class. Nourish your body, connect with your baby and create community with other expectant mamas.
Taught by Camille Mülchi of
MotherWise Yoga
First Saturday Yoga for You and Baby Too!
11:30am to 1pm - First Saturday of each month
$15 drop-in / $10 for prior MotherWise prenatal students
Please bring cash or a check to pay your instructor directly.
Bring your new little one and join us the first Saturday of each month for this playful, interactive postpartum yoga class. Create community with other mamas as you share birth stories and explore some of the many joys and challenges of the fourth trimester (and beyond). Begin to consciously reclaim and restore your miraculous body with a gentle movement practice focused on healing, energizing, strengthening and toning—all while connecting with your sweet baby and your own innate wisdom as a mother!
This longer length, monthly workshop will take the place of the former, weekly class.
Camille draws upon her seven-plus years as a registered, certified perinatal yoga teacher, childbirth educator and doula to facilitate this fun, informal class. But much more importantly, she brings heart, and the (often self-deprecating) humor and humility that can only come from fumbling joyfully and gratefully through motherhood with her two greatest teachers by her side—six year old son Mattias and brand new daughter Helena.
Taught by Camille Mülchi of MotherWise Yoga
Itsy Bitsy Yoga for Babies ®
(Infant Massage/Touch Communication)
Taught by Carol River - see link for more info
MAMAlates! ® Post Partum Pilates
Thursdays 10:30 - 12pm
New series starts every six weeks
$85/6 week series. Space limited.
Please bring cash or a check to pay your instructor directly.
Postpartum Pilates mat class for Portland Mamas and their new babes!
Come enjoy conscious movement with your babe while re-connecting with
yourself in this unique, uplifting class. Focusing on mindful movement to
help reclaim posture and build stamina, we will use a variety of props
including resistance bands and balls for a challenging, efficient workout.
Awaken and strengthen muscles you didn't even know you had , learn correct
biomechanics for holding& lifting your baby & connect with other Mamas.
This class is appropriate after six weeks postpartum and exercises are
easily modified to meet individual needs and all fitness levels.
Modifications provided for Diastasi recti and Cesarean recovery. Pre-
crawling babes welcome!
Please check with your healthcare provider before
registering for this class.
Taught by Wendy Foster
TO REGISTER FOR THE CLASS: Please call Wendy Foster at 503-459-8936 or visit the Mamalates Website.
MUST PRE-REGISTER FOR CHILDCARE. PLEASE CALL Zenana Spa and Wellness Center
at 503-238-6262.
- Fusion Belly Dance Class
Wednesdays 7pm-8pm
Learn Grace's unique fusion bellydance that embraces many styles. Great low-impact workout with drills & conditioning; focus on form, musicality & fun! Class begins with yoga warm-up. Please wear comfortable clothes that are easy to move around in; yoga pants work wonderfully. This class is ongoing, multi-level, for all ages & body types. Drop-ins are welcome!
- Advanced Fusion Belly Dance Class
Wednesdays 8:15-9:15pm
Designed to complement the earlier class; expand your dance vocabulary with props, combinations, unusual styles, in a matrix of creative improvisation! Students of all levels are welcome, as long as you attend the 7pm class, (so that everyone is dancing in the same language). Performance opportunities are associated with this class.
Both Classes:
- Class Fees: $12 drop in, 5 class card for $50, and 10 class card for $85.
- Mother-Daughter Bellydance Special:
Take classes together, and your child's fees are 50% off! ( For children under 18, when classes are purchased together.)
Grace's goal as an instructor is to teach form and musicality, so you can dance from your heart by exploring the emotional range of the music with mind and body. Deviant Dance is Grace's unique blend of belly dance, which embraces many styles. The name Deviant Dance comes from the notion that each dancer's style can and should be different - deviating from everyone else's - for each dancer's experience is unique. Your dance is a journey of self-expression that comes from within. Create a new dance mythology and let music express its story through you.
Taught by Grace of www.deviantdance.com
e-mail: grace@deviantdance.com
telephone: 503.459.9541
