Port of Portland
Virtual Classes
Wellness, Meditation, Nutrition, Yoga, HIIT, Pilates & Barre/Sculpt
Welcome to the Port of Portland wellness page!
All classes are pre-recorded so you can enjoy when it best fits your schedule. All classes are “all-levels”. The instructors prioritize accessibility by suggesting props and alternative options for different body types and experience levels throughout the class.
This is a great opportunity to explore classes that are new to you. Start from week one or select a different class that piques your interest. Click around and explore! In addition to movement classes, we offer educational nutrition videos and cooking demonstrations. Each of them has a nutrition topic, and recipes for meals prepared in the videos.
Health Disclaimer
The Urban Balance website may provide information related to exercise, fitness, and nutrition. It is intended for your personal use and informational purposes only. You should consult with a physician before beginning any exercise, fitness, or nutrition routine, especially if you are pregnant or have pre-existing health conditions. Nothing contained in this Site should be considered as medical advice or diagnosis. Your use of the Urban Balance website is solely at your own risk.
May 01, Meditation 1 of 4— Grounding Awareness | Lizzy | 15 mins
A 15-minute yoga nidra practice to ground mind and body, and promote relaxation.
May 01, Meditation 2 of 4— Energy Center Meditation | Lizzy | 15 mins
A 15-minute yoga nidra practice to promote relaxation and clear the energy channels of the body.
May 01, Meditation 3 of 4— Respite in Nature | Lizzy | 15 mins
A 15-minute yoga nidra practice inspired by nature.
May 01, Meditation 4 of 4— Healing Energy of the Sun| Lizzy | 15 mins
A 15-minute yoga nidra practice to promote mental clarity and relaxation.
Wellness Webinar, Sept 4 — Cultivating Inner Harmony: Nurturing Mental Health and Gratitude through Mindfulness | Curtis | 60 mins
In a fast-paced world filled with various stressors, maintaining good mental health and practicing gratitude can be transformative. This wellness webinar is designed to guide participants on a journey toward holistic wellbeing, with a special focus on the profound effects of gratitude and mindfulness. In this webinar, you will learn practical techniques to nurture your mental health, enhance your sense of gratitude, and embrace mindfulness as a powerful tool for self-awareness and stress reduction.
Wellness Webinar, May 01— Tapping Into Transformation | Heather | 60 mins
“Always meditate on whatever provokes resentment.” “Transform adversity into the path of awakening.” “Don’t expect applause.”
Definitely unconventional in nature, the meditative practice of Lojong uses pithy phrases or “mind training slogans,” to uproot the habitual patterns that keep us stuck in cycles of fear, aggression and isolation. With 59 slogans in total, Lojong offers us a way to apply the view of awakened heart and mind we experience in connected, peaceful moments of contemplative practice to the often stickier, more complicated aspects of our daily lives. The result is a path for honest, compassionate action.
In this hour-long session, we will explore some of these transformational slogans through a series of bite sized meditations, breath work, and guided contemplation, with plenty of opportunities for reflection and integration.
Wellness Webinar, February 06— Heart-Centered – A Beneficial Way to Be | Sara | 60 mins
The heart: a central organ that not only keeps us alive but also provides oxygen and nutrients to our body. You probably know that keeping this organ healthy and well is absolutely necessary to maintaining your health, but what you might not know is there are so many ways to do just that. Learn the many ways to care for your heart and discover why we associate emotions with this very special organ.
Wellness Webinar, December 05— My Energy Feels Off Today. Wait, What Does That Even Mean? | Sara | 60 mins
In this workshop-style webinar, we take the time to demystify the concept and idea of energy. In the first part of the webinar, we will learn about the energy within our body; where it is, and how it influences us on a daily basis. In the second part, we will practice some simple techniques that will teach us how to manage and use our energy to feel great and improve our health and wellbeing.
Wellness Webinar, December 05— Improve your Resilience to Burnout with Self-Compassion | Cassie | 60 mins
Research suggests that self-compassion may be the best tool one can employ to improve resilience to stress and burnout. In this presentation, you will learn the difference between stress and burnout and how the practical principles of self-compassion can increase your resilience to both. Learning objectives include comparing and contrasting stress and burnout, defining resilience and how it impacts both stress and burnout, and defining the 3 elements of self-compassion and how you can practically apply them to increase resilience.
Wellness Webinar, November 07— Making Better Financial Decisions Under Pressure | Hanna | 60 mins
I work best under pressure” is something we’ve all heard or said. But do we? Contrary to popular belief, we do NOT make better choices under pressure, we just make FASTER choices. Making choices under pressure may not be optional, but we can learn and practice making wiser choices under pressure. What would your financial life look like if the next time a financial choice (even just which peanut butter to get) was presented to you you felt confident and clear in your options and decisions? In this class we’ll be talking about a quick tool you can use every day to make better and better financial choices without feeling obligated or shamed.
Wellness Webinar, November 07— Having Healthy Financial Conversations with Your Partner | Hanna | 60 mins
Oooo boy, the money talk. Maybe you’ve tried many, many times to “just push through it” and have the talk with your partner, only to have it devolve into avoidance, hurt, and starting back at square one over and over. There is an unspoken lie that makes talking about money with our partners so much harder than it needs to be. This overly simplistic mindset sets an unrealistic expectation without providing any skills or strategies. In this class we’ll be picking apart that common piece of “wisdom” that is setting most couple’s financial conversations up for failure, and actionable ways you can immediately make money talks with your partner more efficient, more connected, and maybe actually fun!
Wellness Webinar, September 05— Navigating the Biggest Financial Changes of Our Lives | Hanna | 60 mins
Big disruptions are coming your way. It could be as a result of a choice you made, or it could be a choice that is being made for you. Regardless, how you navigate through these big changes can deeply impact your future and your finances. And what about the possible disruption of something huge and good? How do we determine if the risk of something new is worth it? This webinar will explore strategies for quickly working through possible outcomes of a big choice or change and how to prevent and recover from potential negative outcomes.
Mindful Movement, August 07— Mindful Movement: The Present of Presence| Monika | 42 mins
Studies show that paying close attention during an activity (being present) greatly enhances its effectiveness. Leave distractions behind and focus on listening to and getting in touch with your body. You will recognize elements of yoga, Pilates, and somatic modalities in this class. Learn new mindfulness tools and build a resilient nervous system to keep life stressors at bay.
Mindful Movement, February 06— Mindful Movement: Mindful Moves for the Heart | Linda | 42 mins
This 60-minute mindful movement based cardio class includes a variety of movements from sports, dance, and yoga. We will be putting these together in combinations to explore and have fun! Class will be standing so please wear shoes, bring a water bottle, and towel. No equipment is needed.
Mindful Movement, October 03— Functional Strength and Movement | Jennifer | 42 mins
Functional Fitness concentrates on undoing what occurs during the aging process and daily life. This class focuses on functional movement and strength patterns designed to increase flexible strength for daily living activities.
Props: 1 long resistance band, 1 loop resistance band (a belt, bungee cord, or robe tie, or yoga strap can be substituted for resistance bands), 2 weights (substitute canned food or any heavy item that is easy to grip).
Mindful Movement, October 03— Roller Full Body Workout | Jean | 60 mins
This 60-minute roller workout will target key areas that tend to be weak in most of us; deep core, hips, and shoulders. We will be using MELT Method and Pilates techniques to connect to our core and find more optimal muscle pathways to strengthen and stabilize. There will be modifications for some of the more challenging exercises. We will also work on flexibility and creating length and hydration in the fascial system. Drinking water before and after the workout is recommended.
Props/Equipment: Yoga mat, foam Roller (preferably soft), flex band, or hand weights
Mindful Movement, October 03— Mobility for Power | Monika | 60 mins
Balance your sports activities with complementary exercises that foster mobility in your hips, trunk, and shoulders. Hitting that golf ball or pickle ball will feel so much more satisfying when your body can rotate to create optimal force. Join this class to learn strength and mobility movements that can make a difference in your game.
Props: 1-2 Yoga Blocks, a strap or hand towel, a bath towel or a sturdy blanket
Nutrition & Cooking Video, July 03—Snacking for Blood Sugar Balance | Frankie
We have all heard, we are “what” we eat. In this class, we will explore the details of “how” we eat to enhance energy, metabolism and blood sugar stability. How and what we choose for snacks has a huge impact on how we feel throughout the day, how we sleep and how we clearly we think. This is because blood sugar stability is at the foundation of our overall health and wellbeing. Learn the key habits and macronutrient balance needed to create an even keel in your day and to avoid a blood sugar rollercoaster. Takeaway blood sugar balancing snack recipes to get started right away.
Nutrition & Cooking Video, July 03—Nutrient Dense Snacks | Amanda
Learn how to make three nourishing and delicious snacks that feature the abundance of local produce available via farmer’s markets and gardens this time of year.
Nutrition & Cooking Video, March 06—Reinvigorate Your Goals | Lauren
Oftentimes we have the best intentions in new year’s goal setting, but a few months in we’re starting to drag. This class will give you pointers to get back on track and retool your goals to ensure you’re set up for success – all within the context of learning to get more plants in your diet. You’ll learn to prepare a variety of amazing healthy dishes using the same ingredients but different techniques!
Nutrition Video, March 06—Should You Choose a “Non-Diet” Approach to Health? | Cassie
Non-diet approaches to health, such as Intuitive Eating and Health at Every Size, are gaining popularity as people ditch food rules and body shame in favor of restoring a healthy relationship with food and body that allows for consistent healthy choices. Find out what this non-diet movement is all about and if it’s a good choice for you.
October 2 – Simple Yoga to Connect with Your Feet and Hips | Monika | 60 mins
This class focuses on your physical foundation — your lower body. Experiment with balance and learn some tricks to release tight feet, legs and hips for more easful and fluid walking.
Props: one small ball (tennis, Lacrosse, golf ball size), 1-2 yoga blocks
October 2 – Yoga for Healthy Walking | Jennifer | 60 mins
This practice focuses on how a yoga movement practice supports walking and vice versa. Walking is a great form of exercise that can benefit heart health, improve mood, reduce stress, and improve sleep. Yoga can do all of those things, too. A regular yoga practice tones and strengthens muscles, improves balance, encourages flexibility, and supports circulatory health making it a great compliment to a regular walking routine.
Props: 2 yoga blocks/couch cushions or folded tightly woven blankets, 1 blanket or towel.
September 04 – Vibrant Awareness: The Seat of Mind-Body Balance | Lizzy | 60 mins
We spend much of our day directing energy outward into our relationships and work. In this class, we’ll redirect energy inward to acknowledge and replenish ourselves through awareness and movement in mind, body and breath. With the support of the chair, students mindfully increase range of motion, strength, mobility and balance while improving cognitive awareness, mood and circulation through seated and standing poses. A thoughtful sequence of postures ensures a well-rounded experience for body and mind.
Props: Chair, block
August 07– Balance in Motion| Sidney | 60 mins
Find strength and focus with this vigorous, heart pumping asana that will challenge you with balances through range of motion, shape your body with movement and release tension in all the right places! This flow will help you build a stronger body to support you in doing the activities you love!
Props: For this class use any props necessary for adjustment such as blocks, bolster/pillow and small blanket.
HIIT, December 27 | Video 1– Legs and Glutes Circuit | Becca | 30 mins
This workout consists of a warmup followed by a leg and glute-focused circuit. I completed 2 rounds in a little over 30 minutes.
Equipment/household items: 25 lb medium kettlebell + 40 lb heavy. You will want a heavier weight as legs need more load to build strength.
HIIT, December 27 | Video 2– Full Body HIIT with Hand Weights | Becca | 30 mins
This workout consists of a full-body HIIT circuit. Try to complete as many rounds as you can in 30 min without losing your form. I completed 3 rounds in 30 min.
Equipment/household items: light hand weights (I am using 8 lb)
HIIT, December 20 | Video 1– Stability, Mobility and Core Strength | Becca | 30 mins
This workout consists of a mobility warmup followed by a gentle strengthening circuit using light hand weights and a kettlebell. I completed 2 rounds in 30 min.
Equipment/household items: light hand weights or canned food, water bottles, light kettlebell
HIIT, December 20 | Video 2– Upper Body and Core | Becca | 30 mins
This workout consists of a warmup followed by a circuit of upper body and core exercises (with some lunges) using light hand weights. I completed two rounds in 30 min.
Equipment/household items: Light hand weights or canned food/water bottles (I am using 8 lb).
October 2 – Power, Stamina and Balance for an Active Lifestyle | Sidney | 30 mins
This class focuses on building power and stamina while also working on balance through range of motion. The exercises in this program will translate to any physical activity, from doing yard work, to playing tennis.
Equipment: At least an 8×8 space is required for this class, as well as access to dumbbells or exercise bands.
July 04 – Strength and Conditioning: Low-Impact Lower Body Strengthening | Becca | 30 mins
This class will focus on lower body (outer hip and glute) strengthening using a power band. This is a great class if you want to tone and build strength without jumping or heavy weights.
Equipment: 1) Power band 2) Exercise mat
February 07 – Strength and Conditioning for Winter Sports: Arms, Obliques and Lunges | Becca | 30 mins
This workout consists of a mobility warmup followed by a circuit that focuses on the muscle groups used in winter sports such as skiing, snowboarding, etc. I completed two rounds in 30 min.
Equipment: Light hand weights or canned food/water bottles, a light kettlebell (I am using 15 lbs), a medium kettlebell (I am using 25 lbs). You don’t need all the weights, but it is helpful to have different kettlebells depending on your strength-building needs.
February 07 – Warm Up for Winter Activities: Low Impact Yoga Warm Up with Abs and Leg Strengtheners | Becca | 30 mins
This low-impact strength-building workout consists of a yoga warm up followed by core work and leg strengthening exercises. This is a great workout if you want to do some low impact strength building before an intense activity or as a rest day movement snack!
Equipment: Light hand weights or canned food, 15 or 25 lb kettlebell, gliders or cds, socks or magazines.
Qigong, June 05 – Summer Qigong & T’ai Chi Practice For A Healthy Heart | Trace | 60 mins
When we think of what it means to be physically fit, a healthy heart is at the top of the list. Good cardiorespiratory fitness, aerobic endurance and flexibility are all connected with an efficient heart. However, organ function alone is not the whole picture. The Chinese healing and martial arts of qigong and t’ai chi also emphasize our emotional wellbeing. In this class, you will experience a range of dynamic and quiescent forms that pump the heart, cultivate joy and transform stressful emotions while staying calm and grounded. No previous experience with qigong or t’ai chi is needed. All movements can be modified for a seated or standing practice.
Qigong, May 02 – Qigong Practice for the Heart: Emotional & Mental Wellbeing | Trace | 60 mins
Experience moving meditation through the Chinese healing art of qigong. This session focuses on balancing and understanding the energies of the heart.
Props: A yoga mat is preferred when working on a hard or slippery surface. Please wear loose clothing and bare feet or sneakers.
Qigong, January 10 – Winter Qigong to Strengthen Our Foundation | Trace | 60 mins
The ancient Chinese healing art of Qigong is often described as meditation in motion as it uses slow, fluid, symmetrical movements and deep breath cycles to create awareness and a calm state of mind. Honoring the cycle of the seasons is a strong current that runs through all of qigong theories and practices. Winter is associated with building a strong foundation in the lower body and sending nutrients to our “roots”. This practice will support you in feeling more stable and flexible in the base of the body, which can help reduce tension and stress and in the upper body and also help to transform stagnant emotional energy.
Props: A yoga mat is preferred when working on a hard or slippery surface. Please wear loose clothing and bare feet or sneakers.
Tai Chi, December 27 – Tai Chi & Qigong Class #12 | Trace | 60 mins
This class series focuses on learning and practicing a short, beautiful taijiquan (t’ai chi ch’uan) form called Wudang Taiji 18. Each class will begin with warming up and bringing awareness to the body through the Chinese healing art of qigong. This class is designed for all levels and is easily customized for health and mobility concerns.
Props: A yoga mat is preferred when working on a hard or slippery surface. Please wear loose clothing and bare feet or sneakers.
Barre/Sculpt, June 05– Embrace The Shake | Jennifer | 60 mins
Who wants to get the best workout and activate a lot of different muscle groups?! This barre sculpt class works multiple areas of your body, including arms, legs, core and glutes. The exercises are set at a slow pace that aims to build strength and flexibility — you won’t have to worry about high impact moves, like jumping. During class, you may find muscles that you don’t use all time. If you find yourself shaking don’t worry… you’re doing barre class right, the muscles are going to work to the point that they start to burn and shake. Embrace the shake. You’re not alone!
Barre/Sculpt, January 09– Kick Start Your Happy! | Jennifer | 60 mins
Join Jennifer for a fun and upbeat full body barre sculpt class. Lengthen, strengthen and tone your lower and upper body muscles. Feel free to play music in the background to help motivate you. Now let’s get movin’ and groovin’ to our happy pulses!
*Household Prop Items / Equipment: Chair or Countertop (For barre stability), Light Hand Weights or Food Cans and Mini Stability Ball. *It’s okay if you don’t have a prop you can still do the exercises without it.
Barre/Sculpt, Week 48– Barre Burn | Jennifer | 60 mins
It’s a full body workout today using micro movements. “Just an inch.” Connect with your low abs and magnetic holds. A couple of movements are on repeat so you’ll get to focus on your form.
*Household Prop Items / Equipment: Chair, Hand Weights or Canned Food/Goods. It’s okay if you don’t have a prop you can still do the exercises without it.
Pilates, October 2 – Walking for Health with Help from Pilates | Sarah | 60 mins
Walking is one of the best things you can do for your body, but what does it take to get the most benefits from walking? How do you use your muscles with the most efficiency and keep injuries at bay? In this class, we will use the principles of the Pilates method and influences from other movement methods to address the mechanics of walking, the small and large load muscles that are most important for walking properly, and ways to integrate your core so you can activate your entire body while doing this very ‘pedestrian’ form of exercise!
Pilates, August 07– Pilates: Pilates Sculpting With a Small Ball | Sarah | 60 mins
In this Pilates mat class, we will address all the major muscle groups of the body by doing traditional and contemporary Pilates exercises while using a small ball. If you don’t have a ball, a small pillow can be used in its place.
Props: Using a prop can provide you wtih valuable feedback from the nervous system, helping to engage muscles so that the body becomes toned, strong, and long.
Pilates, January 09– Pilates: Reassess, Rehydrate, Reconnect – Pilates in the New Year | Sarah | 60 mins
For this first Pilates class of 2023, we will focus on both micro-movements and traditional, full-body Pilates exercises to find our balance, strengthen our core and bring some much needed hydration to the joints.
Pilates, September 05– Pilates: Pilates and Everyday Habits | Sarah | 60 mins
In this Pilates Mat class, we will focus on the 6 principles of Pilates while moving through all planes of movement and working all the major muscle groups. These principles are: Breath, control, flow, concentration, centering, and precision. Using Pilates exercises, we’ll focus on learning how to put these principles into action during our daily lives, thus minimizing bad movement habits, and instilling new ones.