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नमस्ते Namaste. Namaskār. Namaskāram. 

Welcome to the 8-limbed path of yoga as a way of life

Health Savings Account (HSA) & Flexible Spending Account (FSA) Payments Accepted

Learn more under Resources

Come On In We're Open
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.

"I have been doing 1:1 yoga sessions with Rowena for months and she has completed changed my association with yoga -- I now love it and look forward to our practice as a key part of my week. Rowena is incredibly knowledgable and patient. I started working with her due to some health issues, and she is so supportive and always willing to adjust or slow down to accommodate me."

Kim N.

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Yoga for Every Body Classes

Semi-Private Class for New to Level 2/3 Practitioners

Wednesdays 12:00 - 1:00pm

1605 Church St, San Francisco, CA (map)

JUNE 2025 SCHEDULE: Classes on June 11th, 18th, and 25th 2025 will be held virtually due to summer camp activities at the studio. Book these virtual classes here ala carte or using your existing class package or monthly membership.

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

  • Yoga for Every Body Membership

    90$
    Every 28 days
    For students committed to the study of yoga in community
     
    • 4x Semi-Private Classes ($100 value)
    • Online YFEB Community Group Access
    • 20% Off Workshops

Or Save 10% with a Membership

"Rowena is one of the best teachers at Yoga Flow. Classes are thoughtful - and combine breath, strength, and alignment. Rowena's clear, simple cues allow you to focus and connect with your body."

Student, Yoga Flow SF

Yoga for Fertility Care Classes

Semi-Private Class Supporting Preconception

Fridays 12:00 - 1:00pm

1605 Church St, San Francisco, CA (map)

JUNE 2025 SCHEDULE: Classes on June 13th, 20th, and 27th 2025 will be held virtually due to summer camp activities at the studio. Book these virtual classes here ala carte or using your existing class package.

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!

Yoga teacher Rowena Mittal standing on a pillar at Sutro Baths in San Francisco, CA in tadasana (mountain) pose.

Class Benefits

  • Reduces stress and cortisol levels naturally by engaging the parasympathetic nervous system, which may boost egg quantity or quality and implantation

  • Promotes circulation to reproductive organs and reduces discomfort from treatment side effects through safe yoga postures and dynamic movement

  • Aids in maintaining physical strength, mobility, energy, and focus on and off the mat

  • Eases tension and reduces anxiety by providing a supportive community around physical and emotional well-being 

  • Yoga for fertility over 6 weeks was shown to reduce anxiety by 20% which led to better conception outcomes (Jasani, 2016)

  • For those with ovaries: Excludes inversions, twists, or high-impact pelvic movement so you can maintain practice while reducing risk of exercise-induced ovarian torsion

  • Students within 10 days post egg retrieval or embryo transfer practice nourishing restorative postures (rest on props) which support healing and implantation by tapping into the parasympethetic pathway while the rest of class is practicing dynamic movement

  • Yoga for Fertility Care Membership

    126$
    Every 28 days
    For students committed to the study of yoga in community
     
    • 4x Semi-Private Classes ($140 value)
    • Online YFFC Community Group Access
    • 20% Off Workshops

Or Save 10% with a Membership

"I’m going to start trying to conceive in a few months. I’m glad I found this practice to balance out heated vinyasa classes and nurture my fertility."

CM

© 2014 - 2025 by Rowena Mittal Yoga | All Rights Reserved

Questions? Text or call 628-400-6592

1605 Church Street, San Francisco, CA, USA

Aboriginal land of the Ohlone (Costanoans)

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