Our Approach to Yoga
At Sellwood Yoga, we are committed to being a welcoming and respectful studio for everyone. We have a non-dogmatic approach and believe that there are many valuable traditions, styles, and practices of yoga. Therefore, we offer a variety of styles and classes so that individual students can find the best classes for them, and our teachers can teach using their own unique and authentic voices.
Many of our classes contain teachings that draw from the more traditional roots of yoga, while also representing the current yoga methods of today. Our teachers all understand the personal nature of yoga, and we encourage students to feel safe and supported above all else.
Students of all ages, sizes, and levels are welcome and encouraged to attend classes. There is something for everyone at Sellwood Yoga, and you can start practicing yoga at any level of flexibility or fitness. In addition to yoga, we offer pilates and mindfulness class. We also offer a variety of workshops.
This gentle form of yoga is practiced while seated on a chair. Just like a regular yoga practice, Chair Yoga helps with flexibility, circulation and strength, improves balance, and relieves stress. The class incorporates breathing exercises, stretching, modified yoga postures and final relaxation. Sometimes standing poses are included and the chair is used to both help with and improve balance. Chair Yoga is ideal for students with limited mobility or those who find other types of yoga too challenging. This 45-minute class is only on Zoom and the instructor will be available to answer questions before and after the class. No yoga experience is needed and all ages and abilities are welcome.
Soothe your stress with this healing, calming, and rejuvenating class. This class combines slow and supported strengthening poses with gentle movement, stretching, and breathwork. Relax and reconnect to your body, breath, and energy. Experience distance energy work (Reiki) during an extended restorative savasana.
Gentle and Restorative Yoga + Yoga Nidra
Restorative yoga is a restful practice that is all about slowing down and opening the body through passive poses done on the floor with the support of props such as blankets, pillows, straps and blocks. Through the use of such props, many of the postures are held almost effortlessly. If you take a restorative class, there may hardly be any movement at all, doing just a few postures over the course of an hour. Each posture is typically being held between 7-10 minutes. It is a practice of deep relaxation that emphasizes the meditative aspect of yoga.
When the body enters a state of relaxation the mind can also consciously relax as tension is released from both body and mind. The only work that’s required during a restorative yoga practice is to pay attention to breath and become aware of any sensations or thoughts that may arise.
Restorative yoga is a completely different experience than most other styles of yoga.
Yoga Nidra is like meditation, but a little different. With Yoga Nidra you are lying down and Yoga Nidra literally means yogic sleep. It is a systematic practice of moving awareness from the external world and our outer experiences to the inner world and our innermost experiences. It can help to bring us into a state of deep relaxation where our senses, intellect, and mind can rest. When this happens, brain activity reduces and the body can go into a state of healing. It is also said that one hour of Yoga Nidra can give the same benefit of a four-hour sleep.
No yoga experience is necessary for this class.
Drawing on principles of Iyengar (alignment-based), Vinyasa (flow), and classical Hatha yoga, Hatha classes move through a variety of postures, themes, and focuses. The content of the classes will be chosen to suit those present and the energy of the group, working toward a balanced body and mind: aware, powerful, and present. The pace may be slower than that of a Vinyasa Flow class, which makes Hatha classes valuable for both beginners and experienced practitioners, providing time and attention to the foundation, alignment, and subtleties of each posture. Students are guided out of their trouble spots, so they can express each pose in a way that suits and addresses their individual needs. The class will include asanas (poses), pranayama (breathing practices), and meditation in order to address health and well-being on all levels.
Morning Yoga is a mixed levels class that incorporates elements of vinyasa flow with mobility, strengthening and balance movements into a creative and dynamic practice. Modifications and options are offered in a supportive way so that each person can explore different variations that suit their current needs. Most classes build around a group of similar poses.
Pilates & Fitness Fusion
This workout class combines elements of pilates, dance, yoga and strength training. Pilates reshapes your muscle tone, improves mobility and supports good posture. This well-designed sequence of specific movements will target areas like your abs, back, hips, arms, glutes and legs. Expect a low-impact workout that aims to strengthen muscles while improving postural alignment and flexibility. Stretches are incorporated throughout the class to tone and elongate your muscles. You will work your entire body.
A fast-paced Vinyasa Flow practice focused on building strength, balance, flexibility and endurance with each movement paired with the breath. Structured to slowly build and transition back to the stillness of savasana, this strong moving flow class to have you smiling and sweaty throughout.
Come unwind during the intensity of these times. This class is open to all levels and is for those looking to calm their nervous system, release stress and anxiety, and deeply relax. This practice will incorporate breathing exercises and a series of restorative postures, using simple props to help support tending to the body, mind, and heart.
Saturday Yoga (mixed levels)
Stretch and Strengthen
Stretch & Strengthen is an all levels online only strength building class. Each class starts with a warm up then transitions to a full body workout designed to progressively build strength. Technique instruction and progressions are provided for each exercise; people new to strength training and those with more experience lifting can feel challenged and successful. The last quarter of class is reserved for stretching and relaxation.
Stretch and Yin Yoga
The Stretch and Yin class is open to all levels of students including those who are newer to yoga. It is a great complement to other styles of yoga especially more active forms such as Vinyasa Flow. Yin Yoga is a slow-paced, therapeutic style of yoga. Yin postures are more passive postures, mainly done on the floor either seated or lying down, sometimes with the use of props. There are no sun salutations, no planks, no warriors.
Basic stretching is part of the warm up before spending longer periods of time in Yin yoga poses. Stretches in between some of the yin poses helps to further unblock and release tension.
Yin yoga allows you to explore deeper into your physical body, while also connecting with your breath and thoughts. Many people say they experience deep relaxation, less stress, more clarity and enhanced feelings of well being after a Stretch and Yin class.
A more challenging and moderately-paced Vinyasa Flow practice. The class is structured on developing strength and stability, endurance and focus, as well as balance and mobility.
Take A Breather (a mindful breathing and movement practice)
Join Margaret Townsend, certified breathwork facilitator since 1993, in a guided mindful breath experience to soothe your nerves, calm your mind, and settle into yourself. Expand awareness of your breathing and what you need in the moment, free and open your breathing with movement exercises, take a breath bath, and experience the healing power of conscious breathing and self-compassion.
An ever-evolving and creative form of yoga, Vinyasa Flow classes integrate breath and movement, awareness and alignment. Vinyasa is a logical arrangement and placement of asana (postures) where the intelligence is guided from within. Each class is unique and influenced primarily from Hatha yoga traditions, as well as other healing and expressive arts.
Yoga Basics classes are designed to be adaptable to a wide range of students, from beginners to more seasoned practitioners. These classes are slower moving and more detail-oriented then the Vinyasa Flow classes. Emphasis is on alignment with skillful instruction. Each class involves time for relaxation, breath awareness, and stress reduction. Different techniques and instructions will be explained in order to adapt poses to fit the needs and experience levels of the class.
Yoga for a Healthy Spine
Suboptimal postural habits in daily life and in your yoga practice can cause pain and sensitivity in different areas of your back. When coupled with the unconscious movement habits and compensations we develop as yoga practitioners, this can cause long-term, not-so-positive effects to your spine. Back issues are common to all and are often misunderstood.
Focusing on practicing postures in a way that enhances the health of the back and spine, you will learn to relieve tension in the back body, from the neck to the sacrum, and strengthen your core to support proper alignment of your spine, especially to support your lower back. This class suited for those new to yoga, seasoned yoga students, yoga instructors and those who have never practiced yoga before but are curious. You may currently have back issues you want to explore or you may have no current issues, but want to develop a preventative practice. All are encouraged to attend.
Yoga for Athletes
*Improves balance and flexibility
*Builds muscular strength and stability
*Increases mental alertness and focus
*Helps to induce deep relaxation
- increase your breath awareness to stay centered and present
- practice with good alignment to help prevent injuries and to repair and recover from overuse and training.
- try some challenging poses to build overall strength and improve balance
- work with longer more passive holds, in certain poses, to help open tight or sore muscle groups
- experience deep relaxation that is important for integration and restoration.
Yoga for Healthy Aging
Yoga is a wonderful way to maintain and build vitality as we age. In studio classes are a great opportunity to connect with others and meet new friends.
This slower-paced class is accessible and energizing for students desiring a yoga and mindfulness practice to support a healthy body and mind. More active than a restorative class, movement includes some traditional yoga poses, stretching and breath work. Focus is on maintaining and building balance, flexibility and overall well-being. Each class will finish with a restorative pose and a final resting pose.
All ages, bodies and experience levels are welcome, including beginners and those that have been off the mat for a while.