Jamie King and Alyse Mason Brill are two women who have it all—at least in terms of their workouts. The pair founded Portland's Flex and Flow Yoga, a community-centered studio where classes combine high-intensity interval training with yoga for full-body workouts. Read on to learn about a few of the classes on Flex and Flow Yoga's schedule.

• Flex & Flow HIIT Yoga is the studio's signature class. As such, it helps students build strength and flexibility with uptempo full-body workouts. Generally, one half of each class is devoted to cardio exercises aided by gliding disks, and the other half features high-energy yoga moves.

• Flex & Flow Upside Down courses blend breath and movement with energy and a lot of upside-down poses. Designed to build awareness and help students explore the world from a different angle, these sessions are best for pupils with a strong yoga foundation.

• Flex & Flow Power Hour sessions keep the athlete in mind by focusing on opening body areas that tend to grow stiff during fitness routines, such as shoulders, hips, quads, and hamstrings. They aim to improve balance, focus, and breath capacity, so pupils experience less soreness and reduce their risk of injury.