Available for private, semi-private and group classes, M-F and some Saturdays, by appointment. Office hours vary by week. Please inquire for current availability. "Prime time" hours available with 1-2 weeks advance notice.

Public Yoga Class Schedule
All classes at Bernal Yoga
421 Cortland Ave, SF 94110
bernalyoga.com

WEDNESDAY:
8:30-9:25am
Yoga for Core. An active, spirited class that helps you get going in the morning with a powerful, opening practice designed to cultivate core focus, strength and mobility, awareness of moving from center, and healthy posture/alignment. Suitable for those without back injuries and some yoga experience.

9:30-11am
Hatha with Back Care. This class is suitable for all and offers specific information on balanced posture, healthy ergonomics, and taking care of your spine from a yoga perspective. We use breath, asana (yoga postures) and relaxation to invite openness, aliveness and awareness of our wisest selves in global community. Suitable for all, including injuries.

7:30-8:45pm
Candlelight Flow. A quieter, internally focused flow class done by beautiful candlelight to enlighten your evening. We begin by cultivating presence and move into an active flow practice designed to bring you into a more balanced state. We end class with restoratives and/or relaxation, connecting to the greater yoga community. Suitable for those with some yoga experience.

FRIDAYS:
8:30-9:25am
Yoga for Core.

SUNDAYS:
6-7:15pm
Sunday Night Flow. An active, vigorous class, designed to cultivate flow and presence by using creative sequencing and breath to challenge the body and mind to focus, open and surrender to grace. Open to those with experience and no severe injuries.

Upcoming Workshops

Saturday, July 9th 1:30-3:30
Hips and Hamstrings
Release and make peace. Troubled or frustrated by forward bends? Does the thought of touching your toes seem impossible or conjure dread? Short hamstrings and/or hip rotators can cause low back pain, poor posture, knee problems, shin splints, and overall tightness. Join us for a fun and informative afternoon of delving into the center of these often chronically tight places. This class is especially great for runner’s and other athletes, habitual sitters and desk jockeys, and all those who suffer from stiff mid-sections.
bernalyoga.com/workshops

Saturday, September 10th 1:30-3:30
Yoga for Back Care
bernalyoga.com/workshops

Saturday, October 8th 1:30-3:30
Yoga for Athletes - with Carey Rockland
Are you an athlete who would like to incorporate (more) yoga into your current practice? Learn the differences between yoga and stretching, the best ways to combine these disciplines, and how to manage time to fit in a thorough and balanced practice. We will explore how to sequence your training, set smarter goals, and how most people waste time working out. Yogi TJ Burleigh and athlete Carey Rockland will bring you an active, informative workshop that teaches you how to blend yoga and athleticism with great results to prevent/heal injuries, work more efficiently, balance repetitive strain, hone focus, and develop optimal performance. Whether you are a professional competitor or an amateur adventurer, you will benefit from the wisdom of these 2 successful warriors. For more info, please visit
www.athletistry.com
bernalyoga.com/workshops

Sunday, October 9th 1:30-3:30
Yoga for Arthritis
A new workshop to Bernal Yoga, by request. If you suffer from arthritis of any sort, have symptoms and want to avoid further ones, or you are interested in preventing this disease with yoga, please join us for a soothing, informative afternoon of enjoyable and lasting relief for your joints. Learn practices that will help reduce inflammation, soothe pain and prevent future flare-ups. Suitable for all.
bernalyoga.com/workshops

Sunday, October 23rd 1:30-3:30
Hips and Hamstrings
bernalyoga.com/workshops

Sunday, November 13th 1:30-3:30
Yoga for Healthy Shoulders, Wrists and Carpal Tunnel
Do you suffer from pain or stress in your wrists, shoulders, elbows or hands? In this therapeutics workshops, we will discover the reasons behind these strains, and how to do gentle/active exercises to protect, open and balance these areas. This workshop is both for seasoned practitioners of yoga who find that vinyasa yoga, arm balances, etc put unnecessary pressure in these joints, resulting in pain and discomfort, and for people who may be new to the practice who'd like relief from yoga poses, mindfulness and conscious breathing. We will explore how to adapt poses to make them more comfortable, how to use props to enable certain positions, how to be better positioned during repetitive situations throughout our days, and how to create space in our bodies and minds for true healing to occur so we can be more relaxed, free and able. Open to all, regardless of experience. Handouts and take home practice provided. Traci Joy Burleigh works as a yoga therapist and teacher and has great joy in helping people live more active, able lives.
bernalyoga.com/workshops

Sunday, December 4th 1:00-4:0
Managing Stress with Yoga, Mindfulness and Ayurveda, with Rachel Lanzerotti
Deep sleep and a healthy nervous system are essential for health. Yoga can help the many of us that suffer from compromised sleep, anxiety, attention disorders, and
the inability to focus. Please join yoga therapist and teacher, Traci Joy Burleigh, for a lovely afternoon of asana, meditation, breath, and awareness. Learn techniques to help quiet the chatter in your mind so that you can live and rest well. Appropriate for all levels, beginning to advanced, this soothing class will give you the tools to establish your future health. Topics to be covered include foundations of focus, quieting the mind, body alignment, nourishment for the adrenals and nervous system, and somatic regeneration.
bernalyoga.com/workshops

Upcoming:
January/February 2012
New Year Immersion and Detox. More info soon.