Yoga and Mindfulness

Yoga and Mindfulness Exercises

At Family Roots, we know it can feel hard to find the time or resources for self-care. We also believe that embodied practices can help us feel less stressed, more in-control, and centered. That’s why we offer yoga and mindfulness exercises to help you and your family find a sense of groundedness in chaotic times.  

New Weekly Yoga Series Coming!

We are starting a weekly yoga series in the new year. For more information, or to sign up contact with the subject Yoga with Sage

Prenatal Yoga Series

This series is a package of 6 videos that are each 60 minutes long. You can watch the videos when it’s convenient for you and you will have access to them at your leisure.

Prenatal yoga helps pregnant people find peace and mobility. Prenatal yoga gives room for baby to grow and helps strengthen the structures that surround the uterus- supporting an easier, more natural labor. We’ll move slowly and intentionally, using props liberally.

Shoulder Openers & Spine Lengtheners– Create flexibility and space in the top body to find easier breathing and movement.
Pelvic Openers– Create more space for baby to come down and through!
Hip Strengtheners– Find stamina and strength in muscles around the pelvis to prepare for birth.
Twists– Release stuck emotions and strengthen the side-body.
Core Strength– Stabilize the muscles around baby.
Leg Work & Foundations– Power up the lower half of the body to create a stable foundation.

Gentle Yoga Series

This series is a package of 6 videos that are each 60 minutes long. You can watch the videos when it’s convenient for you and you will have access to them at your leisure.

Gentle yoga moves slow, focusing on breath, strength, and alignment. This series incorporates chakras- tapping into subtle-body energy centers. Gentle yoga is appropriate for all ages, abilities, and skill levels- a great grounding activity for families.

Neck Release & Throat Chakra– Release tension in your neck while building shoulder strength. Tap into compassionate and creative expression and communication.
Back Bends & Heart Chakra– Strengthen the muscles in your back while creating openness in the chest. Connect to courage and empathy in order to protect yourself and your community.
Core Strength & Solar Chakra– Find strength in your core abdominals. Radiate your personal power by balancing independence and responsibility.
Hip Openers & Root Chakra– Create flexibility and strength in the hips and pelvis. Tap into a sense of grounded safety and creativity.
Leg Work & Power Poses– Strengthen the quads and calves. Find power for your day by activating the lower body.
Feet & Foundation– Focus on alignment and the muscles in the feet. Create a stable base for your week.

Yoga Instructors

Emily Davis

Emily Davis is a hatha and prenatal yoga instructor (RYT200 & PYT85), birth doula, and therapist. She is passionate about integrating mental, physical and spiritual health. Her yoga and mindfulness sessions focus on strength and alignment for all bodies and levels, with verbal cues and modifications that center accessibility. Emily believes that intentional, breath-focused movement has incredible healing power, and that yoga and meditation can help us find a feeling of embodied connection and safety.    

Sage Freeburg (MA, CSWA, RYT200)

Sage is a hatha and vinyasa yoga instructor and therapist. As a yoga instructor, Sage is guided by the mind-body connection and believes that by attending to both our minds and bodies, we may gain deeper wisdom and find stillness in ourselves. Her classes are often focused on movement, breathwork, and meditation. Sage guides her classes with the understanding that each individual knows their body best, and welcomes students to modify, adjust, and practice in ways that feel authentic and accessible. Sage has been practicing yoga for over ten years, completed her teacher training in 2017, and also loves yin yoga.

  • Our therapists are highly trained in counseling for young children, new mothers, and couples.
  • Our treatment rooms are designed for children to feel comfortable and have fun, with plenty of toys and art supplies.
  • New parents are welcome to bring babies to sessions.
  • We believe that there is no one right way to parent or to be a family, and we respect and honor your family’s values and beliefs.

7346 NE Sandy Blvd
Portland, OR 97213

1235 SE Morrison St Suite 200
Portland, OR 97213

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