02/24/2026
Quamay “I3” Sams three
is a Vinyasa-based yoga instructor and movement educator specializing in biomechanics, joint health, and injury prevention. His teaching is built on one core belief: flexibility without strength is a liability — and most yoga injuries happen not because students push too hard, but because they lack control at the edges of their range.
Quamay began his yoga journey in 2016, using movement and mindfulness as tools to navigate mental health and heal developmental trauma. That personal reckoning with the body sparked a deeper curiosity — one that expanded well beyond the mat into yoga philosophy, neuroscience, and exercise science. He wanted to understand not just how poses feel, but why bodies break down, and what it actually takes to build a practice that lasts.
After earning his 200-hour certification in Vinyasa, Quamay began teaching in New York, where his classes quickly stood out for their precision and anatomical clarity. In 2018, he traveled to the Bay Area to train under renowned teacher Jason Crandell, completing his Advanced 500-hour certification in 2020.
Today, Quamay teaches through the i3 Yoga System+ — a method rooted in isometric strength, end-range control, and joint-specific loading. His classes are designed for experienced practitioners who are mobile but not stable, flexible but not injury-free, and eager for a smarter way to move. Students leave not just stronger, but with a clearer understanding of their own bodies — empowered to practice with confidence, precision, and longevity.
Starting March meet Quamay on the mat for hot vinyasa
Thursdays 9:30am
Sundays 11:45am
