Best yoga sf, pilates north beach San Fraancisco
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WELCOME TO GLOW BLOG
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SELFCARE REWARDS WINNERS
It's easy to get rewarded! We offer unique and different classes to diversify your weekly schedule: 360°Barre, 360°Pilates, Vinyasa Yoga, Yin Yoga, Foamrolling, Restorative Yoga +Reiki Touch, Meditation, and SoundBaths.
VISIT US 3 DAYS A WEEK, or 12+ days a month for in-studio classes and/or spa appointments to receive a $20 gift credit towards a massage, classes, or to pay forward for a friend. Our mission is to help you establish a lifelong sustainable feel-good workout routine so you never want to quit on your health again!
March Winners*:
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* Everyone enrolls automatically. Glow Selfcare Rewards accumulate and don't expire. You can use them for any services and products.
* Your rewards will be added automatically on the 5th of the next calendar month. You do not need to request anything.
* Different types of rewards do not combine and are limited to 1 reward per 1 calendar month.
* To see and use your Glow Account $ Balance, please use the yellow Sign In button above via Browser, not an App.
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This Month's Glow Curriculum
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What 100 yo and 70 yo Yogis Are Like
WHY WE LOVE RESISTANCE STRENGTH TRAINING
3 Reasons we’ve been teaching resistance strength classes for 13 years:
1. Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build muscle mass, strength, anaerobic endurance of skeletal muscles and bones. More strength - more freedom - more energy - less pain!
2. Studies show that there is no difference between the gains found with a band to a free weight. Both are great but please be extra careful with free heavy weights.
3. Resistance bands is a safer option (why physical therapists and we at Glow love them). It’s unfortunately common to cause back pain and other injuries while training with free heavy weights. The bands load 5-300lb without the dangers of bending to lift-lower the metal off the ground.
Join our daily 360°Barre and 360°Mat Pilates classes to build more strength.
Follow our IG to for Movement Video Tips and inspiration.
ECO-ADVENTURE: CROSSTOWN TRAIL
Last Sunday of April, on 28th at 1p, please join me for a 6-mile Crosstown Trail hike. We've been getting fit together, now let's take those strong legs of yours out into the wild :)
We will walk parts 4+5, starting at 16th & Judah via Golden Gate Park, Park Presidio, and finishing at stunning Lands End.
About the hike:
I learned about this fun city trail last year, and was only able to complete Part 1-3 in one day, the 11 miles, until I ran out of energy. It was gorgeous! We walked from Candlestick Park through the adorable mini-neighborhood gardens of Visitation Valley, through wild and green Glen Park Canyon, mystical rainforest-y Laguna Honda Park, and ended up at the cheery colorful tiled stairs of the Sunset Hills. The full length of the trail is about 17 miles. I would love to continue this Vrosstown adventure... with a little support of course, please come with?
And I know some of you can share my dream… which is: to plan a week-long hike on some part of the Camino trail in Portugal or Spain in 2025. We can start by walking around Angel Island, baby steps😄
At some point during the hike, we'll stop for an hour to stretch out, unwind, have a picnic feast, catch up, and take in the views. Slow down.
Whether you're a seasoned hiker or just up for some fun, everyone is welcome! Bring your partners, kids, or whoever needs a little gateway, and down to enjoy a 2-3 hour walk. It's not challenging, below 400ft elevation.
Prepare: bring lunch, wear a light down jacket, hiking shoes, sunscreen, and a hat. We can enjoy a sit-down lunch together somewhere on a trail.
Reserve: please sign up for class to 'RSVP' - a free class for members and all 10+ pack holders.
Meet: by 16th and Judah Muni stop
HOT GLOW WALK: TUES 7:45p
Join our 3-month walking series to build a new, more active after-dinner habit.
Break free from the sofas & screens by joining us for a refreshing life change.
Lace up your walking shoes and stroll along with the company of great neighbors into the beauty of North Beach and surrounding neighborhoods. Let's finish our day breathing the fresh air, digesting our dinners while taking in the breathtaking vistas. We will alternate 2-3 routes that culminate with the inspiring view of the bridges and skylines that make all fall in love with San Francisco.
All levels, all ages: it’s a casual walk speed that allows for the walkie-talkie. Do bring your teenagers, kids, partners, and fur babies 🐾 whoever needs to be rescued from their screens :)
Evening walks are amazing for our digestion, overall strength, stress relief, and improving our sleep.
Where: Meet at Glow at 7:30p to make a cup of warm herbal hydrating tea before heading out at 7:45p
Included in All Memberships and all class rates apply. Members can bring any amount guests complimentary.
Reservations: required via Class Schedule
NEW AT GLOW SPA
Zen Radiance Duo: Full Body with Facial Massage. Our most decadent treatment with Carolina combines a customized full-body massage to melt away tension and a rejuvenating facial, neck, and scalp massage for a radiant glow. Surrender to tranquility, erase stress, and revitalize your entire being. Experience the perfect blend of relaxation and renewal with Zen Radiance Duo. 100min $300
NEW MID-MORNING CLASSES
8:30a Tuesday + Thursday Glow Flow with Mathilde
8a Friday Glow Flow with Katrina
7:30a Tuesday + Thursday Glow Flow with Mathilde
7:30a Monday + Wednesday 360Barre with Kat
Glow Monthly Curriculum
for Physical & Spiritual Growth
Ksama Yama: 3 Life-Altering Reasons to Embody Patience
There are 10 Yamas and 10 Niyamas - yogic take on human values and ethical practices that help us reach our full potential for personal, spiritual, and professional growth, and to liberate us from the repetitive cycle of suffering. When we live in contradiction to the highest values, when we avoid taking the higher road - we get stuck in a rat.
In ancient yogic and Buddhist philosophies, the value of Patience is taking a front row and must be practiced moment to moment to eliminate unnecessary suffering. Even though it's not the worst of our human qualities, and we tend to embrace our impatience, please consider these 3 life-changing benefits to truly cultivate the noble quality of Kṣamā.
1. Create Less Harm.
When we are impatient we move fast, we injure our body, we drive over the speed limit, and we react harshly - all of which are dangerous to ourselves, and even worse, may cause harm to others. Patience is a path of peace and compassion.
2. Build Safely Functioning Relationships.
Patience helps us preserve and nurture all our relationships. When we are patient with the shortcomings of our loved ones, when we stay kind even if our expectations aren’t met - we give the space for people to breathe, develop, and bloom. Patience gives us time to assess what action to take for the greatest good, what is our responsibility in the situation, what is in our control, and what is in others'.
3. Achieve Your Dreams.
Often, when we are impatient to see the results as fast as we falsely desire, we sell out of the stock market, we quit our fitness, careers, music lessons, language school, education, relationships... you name it. Running Glow now for 13 years I've been so lucky to witness our members getting physically stronger, heal their wounds, grow their careers, families, and companies, and move more and more gracefully as they turn from their 30s to 40s, from 50s to 60s and from 60s to 70s. Perseverance and decades of showing up are superhuman powers. I'm inspired every day by our members. We shall erase the misbelief that fast and furious, can bring us lasting satisfaction or vitality. We can't force health. The slow and steady does it. Fulfilling life requires patience, boots on the ground, and an open mind not to miss the precious lessons along the way.
Those are just 3 benefits I wanted to bring your attention to, but they are truly limitless. We get out of it what we put into it: let's become more aware by reflecting daily, asking ourselves:
What moment could I have been more patient today?
I am looking forward to seeing you in classes this month where all of our teachers will be giving you plenty of opportunities to apply patience in physical practice, as well as sharing different ways of applying patience into our life off the mat. Please join our classes this month - we'll be considering the embodiment of Ksama from different angles.
Sending so much love. Let's be courageous to look at what attitude limit our well-being, connections, and success in every area of this fascinating human experience ❤️❤️❤️
Natasha & Glowing Team
The material on my blog cannot be shared or quoted without my reference. Thank you for reading!
SPIRITUAL RESOURCES I LISTEN TO:
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Adyashanti recordings - he has many recorded sanghas I like listening to on my walks >
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The Untethered Soul by Michael Singer (constantly, on repeat - it's a lifelong reminder) >
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The Spiritual Psychology teacher Michelle Chalfant's Adult Chair Podcast >
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Weekly recordings from the Spirit Rock The Heart Wisdom Podcast of Jack Kornfield >
WHAT CLASSES DOES GLOW OFFER?
Holistic Yoga, 360°Barre+Pilates, Trauma-Sensitive Mindfulness Education, Inflammation Relief & Massage are the pillars of the Glow Program. Whether you're 15 or 85 - daily strengthening paired with tension & stress release is essential for feeling good in your body. Your life is now. Here. In the city. Go outside, move, make new friends, learn new ways, and enjoy yourself every day.
ENJOY OUR WEEKENDS WITH WELLNESS EXPERIENCES
Your life is now. Here. In the city. Make it more meaningful, enjoy it, and do something different. We are bringing a variety of holistic leaders and healers to educate, unwind, nurture our spirit, and entertain our curiosity every weekend >
Complimentary Yoga Class for 60+ from homes on Thursdays at 10a
Please share this note with anyone over 60yo: we teamed up with NextVillageSF to offer a weekly accessible all-level friendly Yoga Class via Zoom. Anyone can join. Besides yoga, NextVillageSF has a fun schedule of free weekly social activities for our local retirees. See their Event Schedule and sign up
North Beach Organizations To Follow and Take Part In
Salesian Boys & Girls Club (at St.Peter & Paul): please contact them and see how you can contribute to our local kiddo's inner growth and development, they will be grateful for your participation. Also, I am personally inviting certified yoga instructors to teach there once a month with our team. >
NEXTVillage SF - you can volunteer 1-2 hours a month to pick up groceries, drive a neighborhood senior to a doctor's appointment, or any group activity >
Telegraph Hill Neighborhood Center: you can help with children or adults within this organization, please check here >
Glow Yoga & Wellness: we are looking for 3.5h weekly desk volunteers to support our students. Please email us to join & get Free Membership >
Thank you for reading our blog, and please let me know how else we can help you feel better. We are always grateful to you!
Natasha, Glowing Team
7 Ways to Heal Your Feet and Improve Your Balance
Our feet are some of the most used and abused parts of our bodies. They carry us through life, absorb shock, distribute our weight, and adapt to surface changes when walking, running, and climbing. After years of teaching yoga to thousands of people, I have noticed that most of us have incredibly weak feet, ankles, and frozen toes. Just like Acme bread turns stale on the next day, our feet become immobile and rigid wearing shoes most of our life. This immobility is widespread and unfortunately contributes to many injuries, falls, and chronic back, hip, knee pain. Lack of foot strength and flexibility contribute to fallen arches, plantar fasciitis, and many other foot conditions. While knee and hip surgeries have been skyrocketing, most doctors would agree that the only way to prevent the surgery is to keep your body stable by making your feet strong.
Each foot is made up of 28 bones, 30 joints, and more than 100 muscles, tendons, and ligaments, all of which work together to provide support, balance, and mobility. The only way to strengthen and reclaim the mobility of our feet is to perform focused barefoot exercises and stretches regularly. The great news is that all our classes at Glow are barefoot, helping strengthen, stretch, prevent deterioration, and undo the damages the shoes cause. In the video below, Jordan shares one simple way to activate your feet and toes at home. She also mentions an interesting fact: when your pinky toes are inactive - some of your leg muscles are inactive too. Using our toes turns on the vital supportive muscles in our legs, meaning that our balance and strength completely depend on the use of all of our toes. I find it fascinating; our body is intelligent in so many ways. Please remember, that knowing about it is not enough: transformation comes from regular practice.
7 Steps for Your Feet To Unleash Your Body's Potential:
1. Avoid wearing any pointing shoes, and shoes with the hard inflexible sole on a daily basis.
2. In yoga classes, please pay closer attention to your feet: stretch your toes and press all of them into the floor in every standing pose, use them!
3. The best way to strengthen your feet is in one-legged poses: Half Moon, Warrior 3, Standing Splits, Tree Pose. While your standing foot is getting super strong, don't forget to flex or point your lifted foot, and stretch its toes; you can activate all 100 of your foot's muscles while it's free of shoes.
4. Take a weekly 360Barre class: with a lot of attention paid to feet and toes, there are many opportunities to activate and strengthen.
5. Join our Yin classes to release all tension and myofascial congestion in legs and throughout your body. Long holds in Yin classes restore your posture, release long-term damage and stress.
6. Join our Saturday 10:30a Soft Flow+Foamrolling Class, where we explore our body and use tools like Therapy Balls to get deeper into the tissues.
7. Create a new habit of stretching and flexing your toes for one minute after you take your shoes off.