Alexa, our bodywork therapist shares a 5-minute daily routine to prevent and rehab pain and tension around our low back and hips. You can schedule a massage with her and join her in classes where she guides us through mindful daily preventative selfcare practices like yoga and core strengthening.

Time to unwind and feel more like ourselves. This unique joyful gentle yoga class with tension-release toys is ideal for everyone stiff, stressed, and tired: we'll stretch, reset our posture, and declutter our heads. Working with a foam roller and therapy balls adds the 'feels' to the whole experience, great both for the mind and our tight shoulders, back, and legs. After the class, we will feel more like ourselves - grounded, relaxed and centered. Taking it regularly helps restore our freedom of movement, support our immune and nervous systems, and increase our mental and emotional capacity. Class is ideal for all ages. Recommended Tension Relief Set for this class: www.glowyogasf.com/product-page/pain-inflammation-tension-relief-set

We have combined these two incredible release techniques because they compliment each other. Your digestion is responsible for 80% of your immunity - learn how you can support and activate it using self-massage techniques. Tension in our jaw (TMJ) contributes to dental issues, stress, headaches, and putting our wellbeing at risk. With the regular release, we can start feeling better long term. Sign up to melt away stress and: - improve circulation and tissue renewal - tune in to your parasympathetic nervous system, the “rest/digest/repair” phenomenon of being truly relaxed - improve your digestion and immunity - help reduce inflammation all throughout your body - get better sleep, prevent migraines and more The product we recommend for this class: - yoga block or a few thick books - Pain-Inflammation Relief Rub and TuneUp Therapy Balls: www.glowyogasf.com/product-page/pain-inflammation-tension-relief-set

A thoughtful sequence of myofascial release using the therapy balls and a foam roller. Our body can heal all of its physical and emotional pain with regular self-massage using myofascial tissue release work. Your body thrives on bodywork. Start releasing today: - melt away stress and anxieties - unburden areas of high-tension, revive overworked muscles - release knots and trigger points - improve circulation and tissue renewal - tune in to your parasympathetic nervous system, the “rest/digest/repair” state - increase mobility and flexibility - help reduce inflammation all throughout your body - improve your sleep, prevent migraines and more The product we recommend to enhance your healing: www.glowyogasf.com/product-page/pain-inflammation-tension-relief-set

A mindful selfcare to reduce anxiety and stress while caring for our eyes with breathwork, mobility training and massage. Buteyko Method is a relaxing form of pranayama, alternative physical therapy for asthma and other respiratory conditions. As all breathing techniques, it is a mindfulness practice that releases stress, cleanses our minds while gently strengthens our breathing muscles. We finish with a few minutes meditation to help our brain shift into parasympathetic state - our repair mode. This class can be purchased individually, or with Unlimited Virtual Membership $79 www.glowyogasf.com/plans-pricing The product we recommend to enhance your healing: TuneUp Therapy Balls & Inflammation Relief Menthol Oil www.glowyogasf.com/product-page/pain-inflammation-tension-relief-set

Feel Better Today. This is a mindful selfcare sequence for our knees using breathwork, stretching, and massage using Yoga TuneUp Therapy Balls. Learn how to keep your knees healthy and injury-free. We'll finish with a few minutes of meditation to help our brain shift into a parasympathetic state - repair and recharge mode. Unfortunately, stress hormones promote chronic inflammation - and the mindfulness techniques I offer in every class are essential in creating an environment for healing and renewal. Contraindications: none, this is a gentle self-care - seated class. The product we recommend to enhance your healing: TuneUp Therapy Balls: www.glowyogasf.com/product-page/yoga-tuneup-therapy-balls-1 Pain-Inflammation Relief Rub: www.glowyogasf.com/product-page/inhale-nature-relieve-repair-oil-rub

This is a great class for everyone who has legs:) Designed to prevent and heal now too common RLS, as well as neuro-muscular leg deterioration, tension-inflammation buildup, and all injuries. Restless legs syndrome is a condition that causes uncomfortable sensations in the legs and affects 10% of adults. Because of RLS, people suffer with serious sleep problems which in a long term affects our brain function and deteriorates our immune system. This class outlines the ways to treat the condition and offer us simple techniques to balance our brain, restore the dopamine, as well as a sequence of exercises and self massage to improve circulation and neuromuscular health. The Inhale Nature anti-inflammatory oil ointment I mention in the class can be purchased at Glow. The product we recommend to enhance your healing: - Pain-Inflammation Relief Rub: www.glowyogasf.com/product-page/inhale-nature-relieve-repair-oil-rub - TuneUp Therapy Balls: www.glowyogasf.com/product-page/yoga-tuneup-therapy-balls-1

A thoughtful sequence of myofascial release using therapy balls. Our body can heal all of its physical and emotional pain with regular self-massage using myofascial tissue release work. Your body thrives on bodywork. Start releasing today: - melt away stress and anxieties - unburden areas of high-tension, revive overworked muscles - release knots and trigger points - improve circulation and tissue renewal - tune in to your parasympathetic nervous system, the “rest/digest/repair” state - increase mobility and flexibility - help reduce inflammation all throughout your body - improve your sleep, prevent migraines and more The product we recommend to enhance your healing: www.glowyogasf.com/product-page/pain-inflammation-tension-relief-set