Flow Hood River: Yoga Move Connect

06/18/2026

Prenatal Yoga with Jessica
Sunday July 5th,
then Saturdays after that through August 22nd
11am - 12:15pm

This will be a great time to meet other pregnant moms while you experience the unique practice of prenatal yoga. This class is appropriate for all stages of pregnancy.

You can pre-register here:  https://www.flowhoodriver.com/event-calendar.htm

There’s something truly special about practicing prenatal yoga within a supportive circle of expectant moms. Build confidence in your changing body, and learn practices you can use through every trimester (and beyond).
Each week includes:
✨ Supportive breath work
✨ Empowering movement
✨ Pelvic floor wellbeing
✨ Therapeutic stretching
✨ Self-myofascial release
✨ A welcoming community
All stages of pregnancy welcome. Spots always fill quickly — save yours early!

No credits/refunds for missed classes.
Register at flowhoodriver.com ✨

06/17/2026

What does it really mean to “release” your hamstrings?

“Hamstring release” usually means the backs of the thighs feel less tense, restricted, tender, or guarded after stretching, rolling, massage, movement, or nervous-system regulation. The muscles are not literally being released from anything.

A meaningful release may be less about eliminating tension and more about giving the body a better reason not to create so much of it.

Several changes may contribute:
• Reduced protective muscle tension
• Greater tolerance for the sensation of stretching
• Temporary changes in tissue sensation and stiffness
• Improved strength and coordination
• Changes in pelvic position, hip mobility, or spinal mechanics

It is also helpful to remember that pulling behind the thigh is not always muscular. Burning, tingling, electrical sensations, or pulling that changes when the ankle or spine moves may involve neural sensitivity rather than a hamstring that simply needs more stretching.

A more accurate description of hamstring release might be:
Reducing tension and sensitivity while improving comfortable, supported hip mobility.

Our newest science-informed blog explores what tight hamstrings may actually need—and includes a helpful 4-minute practice video. Learn how Roll & Recovery Flow, Flow Yoga, and Strength45 work together to help your body feel more available, supported, and strong—not simply more flexible.

Read the blog: https://www.flowhoodriver.com/release-tight-hamstrings.html

06/15/2026

☀️ POOLSIDE YOGA IS BACK! 🌊🧘‍♀️

Join us outdoors this summer for fresh air, warm sunshine, river views, and joyful movement on the gorgeous pool deck at the Best Western Plus Hood River Inn.

Tuesdays + Thursdays | 8:30 am

Practice poolside with the Columbia River as your backdrop—and start your day feeling grounded, open, and energized.

✨ Included with Flow Studio memberships
✨ $25 drop-in
✨ $15 for Best Western Plus hotel guests

Please pre-register through the link in our bio.

Bring your mat and soak up the summer vibes with us! ☀️💦

hoodriveroregon

06/13/2026

One of our favorite things about summer?
Taking movement outside. 🌞🌿🌄

🫶TEMPO on the Ferment Deck blends strength, rhythm, conditioning, and presence into one energizing hour designed to leave you feeling alive—not depleted.

🧚Come catch the vibe, the views, and that post-class summer feeling.🩵

Mondays & Wednesdays • 9–10 AM
See you on the deck ✨

Pre-registration at 🔗

06/11/2026

☀️ Summer schedule is serving fresh air and good vibes 🌿

Lots of great studio options (rolling door open for Strength45, Tempo and Cycle) plus join us by the river for our seasonal favorites:

⚡ Tempo on the Ferment Deck — MW 9–10
(High vibes. Questionable dance moves. Great workout.)

🌊 Poolside Yoga — TTh 8:30
(Your nervous system called. It wants this.)

Grab your mat. Bring water. Meet us outside.

Pre-register at the link.

06/05/2026

A more shoulder-friendly vinyasa practice that incorporates mechanics. Supports scapular upward rotation, shoulder stability, and spaciousness around the upper arm bone, helping reduce unnecessary compression and irritation in the front/top of the shoulder.

A short tutorial on how to practice overhead reach/Urdhva Hastasana, Downward Facing Dog/Adho Mukha Svanasana, Plank, Chaturanga Dandasana, and similar weight-bearing or overhead shapes in a way that that better aligns with your shoulder anatomy.

06/05/2026

SAYF mechanics that make your vinyasa practice more shoulder-friendly. Support scapular upward rotation, shoulder stability, and spaciousness around the upper arm bone, helping reduce unnecessary compression and irritation in the front/top of the shoulder. A short tutorial on how to practice overhead reach/Urdhva Hastasana, Downward Facing Dog/Adho Mukha Svanasana, Plank, Chaturanga Dandasana, and similar weight-bearing or overhead shapes in a way that that better aligns with your shoulder anatomy.

A simple tutorial on how to practice overhead reach/Urdhva Hastasan...

06/02/2026

What do all these activities have in common?

The oblique sling: functional diagonal strength system that connects your shoulder, core, pelvis, and opposite hip. It helps transfer force across the body so you can rotate, stabilize, balance, and move with more power and control.

Surfing, golf, paddle sports, tennis, pickleball, skiing, hiking uneven terrain, lifting, carrying, reaching, twisting, balancing — these all require more than isolated strength. They require integrated strength.

This matters every time you:
Lift something from the floor
Reach across your body
Catch yourself when balance shifts
Run, climb, paddle, swing, skate, surf, snowboard, ski, throw, corner on a bike, or twist

In sports, your oblique sling is essential.
It supports better rotation, more efficient movement, stronger balance, and a body that feels capable in every direction.

Tuesdays + Wednesdays in June, we are uniquely training the oblique sling in our Strength45 sessions.

We train the whole body in creative planes and ranges of motion because life and sport do not happen in straight lines.

Strength45 is indoor training for everything you love to do outdoors.

People who do this program consistently say they have never felt stronger or more capable.
45 minutes
2–4 times per week
Real strength for real life

Pre-register — these classes are very popular!

HoodRiver

05/31/2026

During menopause, I gained 30 pounds over three years.

This is Steph. I tried so many things to stop or reverse it — food tracking, intermittent fasting, low-carb approaches, metabolic testing, hormone support, and more.

What finally helped was not another quick fix.

It was a foundation of yoga (stress affects our metabolic health), strength training, healing my relationship with food, and learning to nourish myself in a way I could actually sustain.

At 59, I feel stronger than I ever have — and more at home in my body than I did when I was trying to control it.

New blog: What Gaining Thirty Pounds in Menopause Taught Me About Strength, Food, and Self-Trust

https://www.flowhoodriver.com/menopause-weight-gain-strength-training-self-trust.html

Stephanie Adams Ruff

Stephanie Adams Ruff shares her personal experience with menopause weight gain, strength training, healing her relationship with food, macro tracking, protein, fiber, HRT, and sustainable midlife health.