नमस्ते Namaste. Namaskār. Namaskāram.
Welcome to the 8-limbed path of yoga as a way of life
The yoga shala is now open!
A space for private 1:1 or 1:2 yoga sessions
Appointments available M - F 7:30a - 7:30p
1605 Church Street, San Francisco, CA (map)
A new, private yoga shala (studio) is now open at 1605 Church Street (at 28th) serving Noe Valley, Mission, Glen Park, Bernal Heights, Miraloma and more! Book private 1:1 or 1:2 sessions instantly online. Whether you're seeking strength, mobility, balance, ease, relief, or a mindful retreat, Rowena will guide you through a program tailored to your health, wellness, or self-study needs. Offerings are diverse and rooted in tradition and designed for modern life. With complimentary tea, patio garden, and indoor lounge, retreat to the shala for peace and focus in your weekly routine.
Yoga for Every Body Classes
A Weekly Class Supporting All Levels Practice
Wednesdays 12:00-1:00pm
1605 Church St, San Francisco, CA (map)
Seeking an yoga practice accessible to all levels? This unheated (room temperature) yang to yin yoga class incorporates vinyasa, bhakti, hatha, yin, and restorative styles of asana (postures practice) to balance the mind and body so that we can continue to do our best work off the mat.
Break up your week with a humpday reset! All levels of experience with yoga or mindful movement are welcome. Modifications will be offered in this class for beginners, experienced, and seasoned (level 2/3) practitioners. Join the community in studying yoga (sangha)!
Class Benefits
• Balance out the yang (heated yoga, HIIT, heavy weight lifting, stressful job/life) with yin (unheated yoga, myofascial release, restorative, recovery) so you can do it all again
• Slip to and from yoga between work-from-home Zoom meetings without having to shower
• Promotes circulation, prevents or reduces strain, and manages or eliminates chronic pain from sedentary lifestyle
• Reduces stress and cortisol levels naturally by engaging the parasympathetic nervous system with breath work and mindfulness
• Develops physical strength, mobility, energy, and focus on and off the mat
• Improves sleep, metabolism, digestion, and hormone balance
• Expands breath volume through breathwork and releasing fascial constrictions
• Prepares the mind and body for meditation practice
• Offers a supportive, local community (a sangha) on the path of yoga
Or Save With A Package
Yoga for Fertility Care Classes
A common question we have when we start our family planning or formation journey is, "Do I have to stop practicing yoga or exercise? How do I manage stress and hormone levels while modifying my movement practice? How far in advance can I start nurturing my fertility?" Empowering your fertility goes beyond the clinic – it encompasses your holistic well-being -- for females and males. That's why Rowena Mittal, MS, PhD, CYT, is thrilled to share her weekly Yoga for Fertility Care classes to support your family's formation whether preserving your fertility, trying to conceive naturally, or TTC with the help of science including the lifestyle improvement, gamete retrieval, IVF, embryo transfer, and waiting periods. Rowena has tailored the 8-limbed yoga practice to meet your needs to stay physically active, mentally balanced, emotionally nourished, self-empowered, and spiritually enlightened in a safe space!
Class Benefits
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Reduces stress and cortisol levels naturally by engaging the parasympathetic nervous system, which may boost egg and sperm quantity or quality
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Promotes circulation to reproductive organs and reduces discomfort from treatment side effects through safe yoga postures and dynamic movement
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Maintains strength, mobility, energy, and focus on and off the mat
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Eases tension and reduces anxiety by providing a supportive community and physical place to show up as you are during an isolating time, nurturing fertility and creating a comprehensive experience that promotes physical and emotional well-being
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Yoga for fertility over 6 weeks has been shown to reduce anxiety in patients by 20% which led to better conception outcomes (Jasani, 2016)
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For those with ovaries: Excludes inversions, jumping, twisting, or high-impact pelvic movement so you can continue your yoga practice while reducing the risk of exercise-induced ovarian torsion
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Supports monthly cycles, menstruation, pelvic floor proprioception, and overall wellness
Or Save With A Package
For students committed to yoga practice and fertility care with the benefit of 10% discount