Class Descriptions

With the exception of Restorative and Yin class, all other classes are taught in the Spira Power Yoga style. All classes are held in our West Seattle location. We heat our room to a mild 86-88F, so we are warm yoga, not hot yoga.

The Spira Power Yoga® Powered by M3B® Methodology:

Spira Power Yoga® is an inquiry-based multi-disciplinary practice that emphasizes curiosity and investigation. Spira uses the M3B® (Mindful Movement Meditation and Breathing) technique developed by Dora Gyarmati.

This highly accessible, but challenging, flowing form of yoga will sculpt and tone the muscles of your body and mind. The yoga studio is heated a comfortable 86-88 degrees (body temperature); this allows a good sweat, but it is not so hot that you cannot work hard.

The Breathing:

Spira Power Yoga® teaches conscious deep diaphragmatic breathing that has been shown in multiple scientific studies to lower blood pressure, stress and improve concentration.

The Movement:

The movements are based on yoga poses that have been modified and corrected to fit current safe alignments guides by sports professionals and physical therapists. All poses from yoga and gymnastics have been altered to fit ‘healthy range of motion’. We do not teach poses that are in the range of over-flexibility and hyper-flexibility. We teach forward extension of the torso with the utilization of gluteal and core muscles to create strength and vitality for the spine. Spira Power Yoga’s goal is to balance flexibility with strength and to allow the smaller stabilizing muscles to gain strength. Stabilizing muscles are responsible for balance and joint stability thus making this form of exercise really beneficial against aging. The class is structured in such way as to provide for active warm-up of muscles as recommended by physical therapists, Spira Power Yoga® only uses active stretching after warm-up, never passive stretching without the engagement of antagonistic muscle groups. Spira Power Yoga® always starts class with a motion-rich warm-up.

The Meditation:

At Spira the teacher’s job is to remind the students to keep the mind (thinking) focused on the breath and on the actual movement.There is a difference between simply following someone’s direction vs. feeling every movement that the body creates. The teacher’s job is to keep the student’s mind focused on the feeling associated with the movement, he or she is not allowed to simply call poses and demonstrate. The teacher’s job is to guide not just the exercise but also the breath and the feeling associated with breathing and moving. The mind has to focus not just doing, but perceiving and feeling the perfect alignment of the exercise. Conscious focusing on the movement with conscious feeling associations encourages plasticity in the brain, it is the key element to improving focus and alleviating stress.

Meditation is a state when the mind is able to release aggravating sensations caused by repetitive thoughts such as worry. During teaching Spira Power Yoga teachers are required to teach poses with proper alignment, call attention to focus the mind on diaphragmatic breathing as well as mindful feeling associated movement. Teachers are encouraged to use poetry, literature and inspirational quotes from all traditions (east, west, Africa, South America…ALL traditions) to enrich the exercise with creative, intellectual dimension.

The combination of mindful movement with breathing and conscious sensation processing occupies the mind to such degree that all other thoughts are temporally pause. At this state, though the practitioner is exercising and physically working really hard, his or her mind is more relaxed and calm.

Teachers of Spira Power Yoga® need to have certification from Dora Gyarmati and the school of Spira Power Yoga® to be able to teach Spira Power Yoga® and M3B® methodology.




All levels Spira Power Yoga® class

This accessible, challenging, and flowing form of yoga will sculpt, tone and hone the muscles of your body and your mind. Instructors provide modifications and variations to best serve the needs of all experience levels. Get ready to take your practice seriously, but yourself lightly, as you explore your edge, discover your strength, and awaken your spirit! The yoga studio is heated to a comfortable 85-88 degree.



Mindful Yoga PUMP – MYP (for fans of brevity) -powered by M3B®

You’ll be guided through a mindful and powerful yoga flow and BONUS we’ll incorporate the use of dumbbells.

We’ll provide the weights – you provide the sweat.

Why include weights – why not? Here are a few more good reasons to include weights in your overall fitness routine:

  • Increase over all strength and muscle tone
  • Improve core strength
  • Boost flexibility and range of motion
  • Promotes circulation
  • Deepen self & body awareness and grounding
  • Focus on balance and coordination
  • Building bone density

Basic yoga – Yin style

Ready to compliment your yoga practice witha Yin yoga class? Expect passive, long holds in poses that apply moderate stress to connective tissues, tendons, fascia and ligaments with the aim of increasing circulation in the joints and improving flexibility. Yin Yoga poses are designed to help improve the subtle flow of energy which is believed to improve organ health, immunity and emotional well being. This slow moving class will leave you feeling rejuvenated and relaxed without feeling rung out — a great way to end the day! 


INTRO to Yoga Series – not required but recommended if you are new to yoga

Class meets every Monday at 7:15 pm and typically starts at the beginning of the month.

This 4-class series provides you with the tools needed for a safe, fun yoga practice. Poses and sequences are taught step by step so that you understand the basics of the poses and how to modify. Each class builds on the knowledge of the previous class, developing your understanding for the sequencing. This class is a powerful mind and body workout. It’s recommended  for individuals who are new to yoga and for those new to the studio without prior Power Flow Yoga exposure. This series can be repeated many times to build strength and stamina. Make the commitment!  You can do anything for a month!





This class is meant to restore you, prepare you for a lazy Sunday evening and relax as the weekend comes to and end. In other words — zero power poses and no sweat! You will be led through long, slow stretches, breathing exercises, and meditation. The lights are dimmed and you’re encouraged to move slowly and listen to your body. Great partnered after the All Levels class or drop in and find balance with just this Restorative class.