Our studio caters to a wide variety of yoga styles so that there is a style of yoga for everybody. To read more about what each style entails choose one of the following:
Foundation Training for Spinal Health
In this 30 minute weekly Foundation Training class, Dr. Cameron Quillian lead you through a series of simple exercises, stretches, and movements designed specifically for back care by helping you change movement patterns that are hurting you, and to promote natural healing for back pain. We highly recommend this class to previous Foundation Training Workshop participants.
Foundation Training for Spinal Health will help you:
•Stretch and tone areas of your body that are commonly connected to back pain
•Identify and isolate specific muscles that are directly related to stabilizing your spine and easing pressure to your joints
•Relearn basic movements and rebalance your muscles.
•Become and stay back pain free.
Foundation Training utilizes a series of simple exercises, stretches, and movements to help the body move more functionally, correct and heal muscle imbalance, and promoting a life that is pain-free and full of vitality. Learn more at foundationtraining.com
What to Bring:
•Yoga mat (rental mats available at the front desk)
•Comfortable clothes you can move in
Please note: This is not a course used to recover from and acute injury or flare up. If you think you fit into this category, please call Cameron directly and he’ll help you find a more appropriate path to your healing (415) 463 0695.
Gentle and Restorative Yoga
Soothe your stress and gently transition into your weekend with this healing, calming and rejuvenating class.The first half of our practice will focus on slow movement, stretching and strengthening postures while the second half will be completely supported, quiet and restorative. In all parts of this meditative practice, we will connect mindfully to the breath, body and spirit.
Yogis of all ages, sizes and levels are welcome to attend, as are those with injuries and therapeutic needs. Pregnant women in all stages of pregnancy are encouraged to attend, as are new mothers (minimum 4 weeks postpartum) and those trying to become pregnant. Everyone will be given individualized, healing modifications as needed.
Using the styles of Iyengar, Ashtanga and classical yoga, Hatha classes move through a variety of poses, themes and focuses. The poses and themes will be chosen to suit those present, and aim toward a balanced body and mind: aware, powerful, and present. The pace is slower than that of a flow class, which makes Hatha classes valuable for both beginners and to experienced practitioners providing an opportunity to play with the foundation and subtleties of poses. Students are given suggestions for a range of possibilities so that they can express each pose in a way that suits and addresses how they feel. The class contains asanas (poses), pranayama (breathing practices) and meditation in order to address health and wellbeing on all levels.
Hatha with Restoratives
This down to earth, unitimidating blend of hatha and restorative yoga is accessible to all ages and abilities, whether your body leans towards being flexible or stiff. Learn simple yoga shapes, breathing techniques, and strength building exercises aimed at helping you increase your functional flexibility, strength and stamina, while bringing calm and quiet to the mind. The class will wind down with relaxing restorative poses designed to help melt away stress.
Healing Yin Yoga
Yin Yoga is a slower, meditative practice that involves holding and exploring poses for longer periods of time in order to let go of tensions stored in the body and to calm the nervous system. Practicing this way helps to target deeper connective tissues especially around the hips, pelvis and lower spine. Restorative poses may be included or when necessary can be substituted for some of the Yin poses. The restorative aspects will aid in creating greater calmness, deep relaxation and therapeutic support. This class will also incorporate conscious breathing techniques, reiki healing energy, and meditation into the practice. The class is suitable for most practitioners regardless of age, experience or familiarity with Yin yoga. Awareness, openings and insight become skillful tools in order to help overcome obstacles and challenges in life, increase joint mobility, heal injuries and provide necessary self-care.
An alignment based Vinyasa Flow class that focuses of using awareness and breath to drop deeply into a variety of poses. Classes place a strong emphasis on each student finding an authentic practice that fits their current needs. The class is appropriate for practitioners of various levels. Modifications and variations will be offered in a supportive way for each person to practice being where they are. Most classes will include sun salutations, standing poses, seated poses and inversions.
Start your morning with a blend of Pilates inspired exercises and simple yoga postures. Class will begin with simple MELT Method techniques to release “stuck stress” and help you find balance in your body. Throughout the remainder of the class we’ll focus on engaging core muscles and moving from center in this dynamic, and mindful practice. This class combines all three of these disciplines, Yoga, Pilates and MELT in a flowing class that is fun, stress relieving, energetic and habit forming. All levels are welcome.
Pilates Mat Class (All Levels)
About Pilates (pi-l?Â¬Â§’tez):
Joseph Pilates wrote that one’s self-confidence and health come from a balanced trinity of body, mind, and spirit-a belief that probably sounds pretty familiar to most yogis. The sheer physical emphasis of Pilates can give yogis a new body awareness about their strengths and weaknesses, help them become more mindful of their limitations, and give them insight into how the body moves. ~ Yoga Journal, March/April 2004
Mat work is the core of Pilates training. The precise exercises developed by Joseph H. Pilates in the 1920’s are tried and true in building core strength, increasing flexibility & range of motion, improving coordination, control of movement, alignment, and deep full breathing. With practice and intention, building strong abdominal and postural muscles – also k nown as the powerhouse – is invaluable in the support of the skeletal system. Pilates exercises focus on using the breath to channel core energy into the center of the body and out to the limbs. From there, Pilates works toward creating symmetry between the left and right sides of the body helping the body learn how to naturally prevent injury and improve overall physical performance. Over time, core-strengthening exercises can be incredibly invigorating and educational by informing one’s daily motions, athletic performance, yoga practice and overall health in general. The Pilates classes at Bernal Yoga are intended to help students gain a deeper awareness and respect for their own, unique bodies.
(Each Pilates exercise can be modified to suit most people, of any age or fitness level. At the same time, Pilates is widely recommended by doctors, physical therapists, and chiropractors for older people and those undergoing physical rehabilitation. If this is the case, however, please let the studio and your instructor know so that we can help direct or accommodate your concerns safely and effectively.)
A nurturing class designed to meet the changing needs of pregnancy. This class is a wonderful opportunity for pregnant women to share their experiences, connect with their developing baby, and prepare for childbirth through movement, relaxation and breath techniques.
Activate the healing science of your body and engage the wisdom of your spirit through mindful movement, breath work, meditation, reiki energy healing, restorative yoga and slow flow. This slow, deep, and powerful class combes somatic movement and yoga asana focused on unlocking chronic tension. Props are used. Open to all levels.
Restorative Flow with Reiki
Activate the healing science of your body and engage the wisdom of your spirit through mindful movement, breath work, meditation, reiki energy healing, restorative yoga and slow flow. No experience necessary, all levels welcome.
This is a great all around class for those looking to deeply relax, unwind and melt away stress. Calming breath exercises and a series of restful postures, using bolsters and and other props, will help to fully support the body and refresh the mind. Newer students will learn gentle approaches to poses and experienced students and athletes will benefit by adding restoratives to their practice and/or training program.
Stretch and Strengthen
A simple one hour class that combines strength conditioning exercises, traditional yoga poses, basic stretches, and relaxation exercises designed to strengthen and tone the body, and to focus and calm the mind. Props and humor will be used frequently in class. All levels welcome.
Sunday Renewal: An All-Levels Gentle & Restorative Yoga Practice
During the first half of the practice there will be gentle stretches and easy to follow poses that will help to increase your flexibility and warm up your body. The second half of the practice will included longer and deeper stretches, as well as restorative poses to help decrease stress, soothe your nervous system, and prepare you mentally and emotionally for the week to come. Often the classes will have a theme that will help to guide and tie together the sequences of poses. The classes will also include breathing exercises (pranayama) and guided mindfulness or meditation that will help to add another layer of meaning and focus to your life both on and off of the mat.
An evolving and creative form of yoga, Vinyasa Flow classes integrate breath and movement, awareness and alignment. Vinyasa is a logical arrangement and placement of asana (postures) where the intelligence is guided from within. Each class is unique, influenced primarily from hatha yoga traditions as well as other healing and expressive arts.
This class is a hybrid of yang (active) vinyasa and yin (passive) restorative sequences. Health is predicated on smooth flow in the channels of the body and mind, and that smooth flow results from the combination of wise movement and wise rest. The 45-minute sequence of heat-building standing poses will warm the body and get the energy flowing. Then, we’ll wind down into nurturing postures that fold the awareness inward. The class will cultivate yin within yang to create mental steadiness in strength-building postures, and yang within yin to brighten our awareness during deep relaxation.
This is a great class for beginning and intermediate students as well as those looking to further their understanding of the foundations and subtleties of yoga poses and breathing techniques. Yoga Basics focuses on alignment, adapting poses, working with breath and increasing flexibility, strength and balance. Assistance by way of props may be utilized to allow greater access, opening and awareness throughout the body, and to allow students of various levels to practice safely and comfortably. Self exploration occurs through discovery and release of physical tension, habitual patterns and psychological resistence. As individual practice continues, a student’s ability to relax and concentrate improves and self understanding is enhanced.
Yoga for Core Strength and Stability
Core strength is a yoga buzz phrase, but what does it really mean? In this class, we will work hard to access, employ, balance and build core strength through and through. Using asana, breath work and awareness to become more attune to the deep inner body, we will practice moving from this place for greater posture, health, vibrancy, stability and strength. Open to all with relatively healthy backs and familiarity with yoga.
Yoga for Stress Relief
This class will help alleviate stress and tension while preparing you for a good night’s sleep. We’ll practice simple, active and therapeutic poses in the first half of class to unwind pent up energy and tension. A blend of restorative poses with breathing techniques in the second half of class will allow your nervous system to calm and settle, alleviating stress and anxiety. This gentle and supported practice will give your body, mind and spirit the opportunity to deeply relax and restore. Yoga for Stress Relief is suitable for beginners and seasoned practitioners.
Yoga-Pilates Blend is a 1-hour class focused on deep breathing and engaging core stabilizer muscles in a precise practice that incorporates mindfulness, safety and movement. This class will help you tap into your inner strength, flexibility and peace of mind. See and feel your body getting longer, leaner and stronger. All levels are welcome.