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
Use your funds. Learn more at Resources
The shala awaits your transformation!
Private Yoga Sessions In-studio or Online
Appointments M - F 7:30am - 8:00pm
1605 Church Street, San Francisco, CA (map)
Rowena Mittal Yoga Shala (studio) at 1605 Church Street (and 28th St.) invites you to begin or transform your personalized yoga practice with direct student-teacher energy exchange that enables growth and self-realization. Book in studio or virtual one-on-one or one-on-two private yoga sessions. Whether you're seeking strength, mobility, balance, ease, relief, or a mindful retreat, Rowena will guide you through a program tailored to your unique needs using yoga, sister science ayurveda, and self myofascial release therapy. 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. Serving clients in Noe Valley, Mission, Glen Park, Bernal Heights, Miraloma, the greater SF/Bay Area, across the US, and as far as the Carribean and European Union.
Yoga Lab Masterclass
Semi-Private Weekly Workshop for All Levels
Wednesdays 12:00 - 12:50pm
1605 Church St, San Francisco, CA (map)
Seeking a yoga practice accessible to all levels? This unheated (room temperature) yoga class incorporates vinyasa, bhakti, ashtanga, iyengar, yin, and restorative styles of asana (postures), somatic movement, and self myofascial release therapy to balance the mind and body so that you can continue to do your best work off the mat.
Break up your week with a reset! This "yoga lab" or "masterclass" is for students interested in diving deeper into asanas beyond the time allotted in vinyasa classes and keen on learning the unique modifications that will help their body express the posture with ease and comfort - the path toward growth. Modifications offered in this class are for beginners, prenatal, postnatal, and seasoned (level 2/3) practitioners. Join the community (sangha) today!
Class Benefits
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Receive direct student-teacher relationship, ask questions, receive feedback
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Learn asanas at a deeper level than what is offered in commercial vinyasa classes
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Balance out the yang (heated yoga, running, cycling, lifting, crossfit, HIIT, stressful job/life) with yin (unheated yoga, myofascial release, restorative, recovery) so you can do it all again
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Slip to and from yoga between work-from-home Zoom meetings without having to shower
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Promotes circulation, prevents or reduces strain, and manages or eliminates chronic pain from sedentary lifestyle
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Reduces stress and cortisol levels naturally by engaging the parasympathetic nervous system with breath work and mindfulness
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Continue thoughtful movement practice during prenatal and postpartum periods
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Manage diverse symptoms of perimenopause and increase health span to life span ratio in postmenopause
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Develops physical strength, mobility, energy, and focus on and off the mat
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Improves sleep, metabolism, digestion, and hormone balance
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Expands breath volume through breathwork and releasing fascial constrictions
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Prepares the mind and body for meditation practice
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Offers a supportive, local community (a sangha) on the path of yoga
Yoga Lab Masterclass Membership
162$Every 28 daysA committment to practice in semi-private small group setting- 4x Semi-Private Classes ($180 value)
- 20% Off Workshops
- Members-only Events
- Cancel Anytime
Or Save 10% with a Regular Practice
Yoga for Fertility Care Classes
Semi-Private Class Supporting Preconception
Fridays 12:00 - 12:50pm
1605 Church St, San Francisco, CA (map)
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. That's why Rowena Mittal, MS, PhD, CYT, is thrilled to share her weekly semi-private Yoga for Fertility Care classes to support your family's formation whether preserving your egg or sperm fertility, trying to conceive naturally, or TTC with the help of science including the lifestyle improvement, egg or sperm retrieval, IVF, embryo transfer, and waiting periods. This class is a welcome and affirming space for female, male, and gender diverse patients who are trying to concieve or pursuing treatment and parenthood solo or with a partner; for the first time or becoming a parent again. These are the only fertility yoga classes offered in the San Francisco/Bay Area and recommended by BlueOva Health. 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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Access to an actively listening and supportive practioner on your fertility care team
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Reduces stress and cortisol levels naturally by engaging the parasympathetic nervous system, which may boost egg quantity or quality and implantation
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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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Aids in maintaining physical strength, mobility, energy, and focus on and off the mat
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Eases tension and reduces anxiety by providing a supportive community around physical and emotional well-being
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Yoga for fertility over 6 weeks was shown to reduce anxiety by 20% which led to better conception outcomes (Jasani, 2016)
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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
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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
162$Every 28 daysA committment to health in a semi-private small group setting- 4x Semi-Private Classes ($180 value)
- 20% Off Workshops
- Members-Only Events
- Cancel Anytime
Or Save 10% with a Regular Practice
Chair Yoga Classes
Semi-Private Class In-Studio or Online
Mondays 2:00 - 2:40pm
1605 Church St, San Francisco, CA (map)
Break up fascial adhesions from work or life with this full-body reset! This semi-private chair yoga class for every body incorporates asana (postures), pranayama (breathwork), and mindfulness practices adapated to the chair to maintain balance and strength. Practice will involve sitting on and standing behind a chair. Great for all bodies that spend any hours sitting at a desk, standing at a counter, or bodies which cannot sit or kneel on the floor. All levels of experience with yoga or mindful movement are welcome. Modifications will be offered in this accessible class. Join the community in studying yoga (sangha)!
Who Should Attend?
This class is open to all ages and levels of experience with yoga. This class can be beneficial to students seeking to,
• Manage stress or balance hormone levels
• Foster long-term health, wellness, and fitness
• Develop a community
• Adopt a healthy lifestyle with accountability
• Premept preventable diseases or manage osteoporosis or arthritis
• Rebuild physical activity during recovery from surgery, injury, chronic pain, chronic fatigue, or long-COVID with healthcare provider clearance
Learn more
Or Save 10% with a Regular Practice
Chair Yoga Membership
90$Every 28 daysFor students committed to taking a break on Mondays in-studio or online