Rowena Mittal Yoga

Rowena Mittal Yoga Personalized yoga rooted in tradition and science, designed for modern life. Rowena Mittal, MS, PhD
Yoga Educator & SMFR Instructor

Build mobility, strength, and resilience through mindful movement, breathwork, meditation and myofascial release (MFR). Rowena Mittal, PhD, Yoga Alliance RYT-210 hr, is a bhakti flow teacher with a biomedical engineering background in San Francisco, CA offering private, public & corporate yoga classes. Read more about her here: www.rowenamittalyoga.com

NEW class for you! Chair Yoga Mondays 2p in studio or virtualAs many of you know, I run a yoga studio in Noe Valley wher...
03/23/2026

NEW class for you! Chair Yoga Mondays 2p in studio or virtual

As many of you know, I run a yoga studio in Noe Valley where I offer semi-private classes and private sessions for students who have asked for more personalized, deeper practice directly with a teacher beyond commercial classes.

These classes and privates are designed so that you’re receiving personalized feedback, asking questions, and learning what your body needs on the path.

Current class schedule (link in bio to book):

✨ NEW! Chair Yoga: Mondays 2pm (in-studio or virtual)

✨ Yoga Lab Masterclass: Wednesdays 12pm

✨ Yoga for Fertility Care: Fridays 12pm

Most students come because they’re:

• Managing health challenges, injury recovery, or chronic pain
• Supporting fertility, pregnancy, postpartum, perimenopause, or postmenopause wellness
• Balancing work that requires long hours sitting or standing
• Seeking functional strength and myofascial or muscle tone balance with well-rounded practice

Recent student experiences:

– Getting into headstand within a month
– Improving posture and mobility in strength training
– Feeling supported through fertility, IVF, pregnancy, postpartum, perimenopause and postmenopause challenges
– Sleeping more deeply and consistently

My teaching blends yoga as both science and philosophy (a way of life), shaped by my background in biomedicine and healthcare, myofascial release, and traditional practice.

In small classes, students actually get to know each other — a real sense of local community (sangha)!

If a yoga practice could support one thing in your mind-body right now, what would it be?

THIS THURSDAY! I’ll be pouring shrub mocktails courtesy of and offering a coupon code for weekly yoga practice at the s...
12/03/2025

THIS THURSDAY! I’ll be pouring shrub mocktails courtesy of and offering a coupon code for weekly yoga practice at the shala. Visit me at OTOT (24th/Vicksburg St)!

Wine and NA drinks will be offered by visiting wineries hosted by local merchants. Come enjoy all the good food and company that Noe Valley has to offer!

Plus, thanks to a local business grant, the first 300 guests who pickup their glasses receive gift vouchers to use at participating merchants (including my Shala). How sweet is that?

Noe Valley Winter Wine Walk
Thurs Dec. 4th, 2025 4-7p
Tickets link in bio

Check in and get your glass at Noe Valley Town Square or the parking lot next to Yoga Flow.

Brought to you by the Noe Valley Merchants & Professionals Association (NVMPA)



PS - I recently joined the board of , so I really hope you’ll join us! ✨

Tomorrow (YF Ocean) and I (YF Noe) will be sharing bhakti flow at the same time from two different spaces - sending sou...
11/27/2025

Tomorrow (YF Ocean) and I (YF Noe) will be sharing bhakti flow at the same time from two different spaces - sending sound waves and good bhav through the hills of SF. Let’s chant before we can’t!

I’m bringing my drum and a heart-opening flow. Class is full/waitlist is open! You know how bhakti works… there’s always a little room for a few more friends 🤗

Gratitude Flow
Noe
Thurs 11/27 9:30-10:45a
With

Stop scrolling and join us IRL, TODAY SAT 11/15 3-5p! One-Year Shala Anniversary Open House & CelebrationJoin me in cele...
11/15/2025

Stop scrolling and join us IRL, TODAY SAT 11/15 3-5p! One-Year Shala Anniversary Open House & Celebration

Join me in celebrating One-Year of the yoga shala at 1605 Church St in Noe Valley. I sent a more formal invite to clients and subscribers as a token of my gratitude for their support. This invite is for all of you — my scrolling friends 🤗

Rowena Mittal Yoga Shala
1605 Church St., San Francisco, CA

Open House Schedule
3:00 - 3:30pm Mix & Mingle, Check out the shala
3:30 - 5:00pm Yoga Documentary
Event is free
Drop-in welcome

Take some rest before your evening plans this Saturday. Come as you are, bring your friends and family! Kids, babies, and service animals are welcome. Stay as long as feels right. Baked treats and hot tea will be provided before the film.

I’ll be sharing a yoga documentary by a desi film maker that explores the dynamics between spiritual teachers and students in the West. The film is a conversation starter that invites us to examine our relationship with authority, authenticity, and the guru concept. It is one of my favorite films, it's mostly a comedy that makes me laugh the entire time and at the end, I can't help but cry a little. I cannot wait to share it with you.

Seating
Mixed floor or chair seating. Standing or lying down is also welcome. Yoga blankets, bolsters, and blocks, light stools and a few folding chairs will be provided. No food allowed in the studio where the film will be shown. Wear comfy clothes.

What to bring (Optional)
Homemade or locally-made baked goods or refreshments to share.
If you prefer, your favorite folding chair, pillow/blanket, or stadium seat for the film.

Hope to see you soon!

✨Big News✨ I'm honored to be on the faculty of Lotusland’s Fall 2025 200-Hr Yoga Teacher Training 13 weekends Sept 5th -...
07/14/2025

✨Big News✨ I'm honored to be on the faculty of Lotusland’s Fall 2025 200-Hr Yoga Teacher Training 13 weekends Sept 5th - Dec 14th. Tomorrow, Tues July 15th is the LAST day to save $300 with early registration! Whether you want to become a teacher or dive deeper into your own practice and understanding of yoga -- with authenticity and inclusivity while honoring the roots of yoga -- this program is for you.

➡️ Apply today: www.lotuslandyogasf.com/200app/
🧾Learn more: www.lotuslandyogasf.com/200-hour/

I’ll be teaching a wide range of modules including:
• Accessible Yoga
• Asana and Aging (osteoporosis, perimenopause, hip/knee replacements, and more)
• Asana and Injuries
• Asana for Seniors
• Chair Yoga
• Cultural Appreciation vs Appropriation (from my perspective as a desi student & teacher)
• Teaching Private Yoga Sessions
• Yoga Philosophy & Ethics (Yamas)
• The Business of Teaching Yoga

Visit link for complete syllabus

Why choose Lotusland YTT?
💫 World-class faculty with 100+ years of collective teaching experience
📚 Training rooted in yoga’s rich history, philosophy, and ethics — not just physical practice
🌈 Inclusive & diverse faculty reflective of San Francisco's vibrance and student population
🌿Student:faculty ratio is intentionally low at 2:1 to ensure each trainee is seen, supported, and challenged in a safe and transformative space

📅 Early registration ends Tuesday, July 15, 2025
💰 Save $300 when you pay tuition in full

Have questions? DM me! Or click link in bio to learn more and register.

Can’t wait to share this transformative journey with you. 💛

TOMORROW! I’ll be sharing a 50% off discount code for Yoga for Every Body classes at the free Noe Valley Night Market, T...
03/25/2025

TOMORROW! I’ll be sharing a 50% off discount code for Yoga for Every Body classes at the free Noe Valley Night Market, Tuesday March 25th 4-7p in the square at the booth 🫒🧘🏻‍♀️🤸🏻‍♀️

Come by and say hello, grab the code, try some delicious olive oils/vinegars, and ask me anything about your yoga!

Rowena Mittal Yoga Shala
1605 Church Street (at 28th)

Weekly Classes
Wednesdays 12:00-1:00p Yoga for Every Body
Fridays 2:30-3:30p Yoga for Fertility Care

Private Sessions
Mondays-Fridays 7:30a-7:30p
Yoga Asana (postures), Pranayama (breathwork), Dhyana (meditation), and Nada (sound) for seasoned, beginner, senior, and returning students alike

Learn more and book online at www.rowenamittalyoga.com. Complimentary consults available. Hope to see you tomorrow, weather will be glorious! ☀️🌱

Now Open! A private yoga studio for your 1:1 or 1:2 yoga asana, pranayama, dhyana practice or mentorship studies. Use co...
11/30/2024

Now Open! A private yoga studio for your 1:1 or 1:2 yoga asana, pranayama, dhyana practice or mentorship studies. Use code GIFTYOGA by 12/06 for 25% off your first session to celebrate 🎉

After years of playing schedule tetris with clients and studios, I’ve found us a yoga home (shala) and urban oasis for you to book yoga sessions anytime from anywhere ✨ Complimentary tea, meditation garden, and yoga props included (including massage therapy balls).

Rowena Mittal Yoga Shala
1605 Church St at 28th, San Francisco, CA
Book instantly, packages available
Business hours M-F 7:30a-7:30p

Offering personalized yoga practice and programming for new and experienced practitioners in studio and virtually.

1:1 Sessions
Yoga Asana (Physical postures practice)
Somatic, Yin & Restorative Yoga
Stress, Hormone, or Chronic Pain Management
Injury or Surgery Recovery Support
Yoga for Fertility Care (Preconception)
Yoga for Perimenopause
Prenatal Yoga
Postpartum Yoga
Postnatal Yoga with Baby (Pre-crawling)
Mentorship: Philosophy & Applied Practice
Chair Yoga
Yoga & Myofascial Release Therapy Program in partnership with

1:1 or 1:2 Sessions
Yoga Pranayama (Breathwork, energy balance, breathing practice)
Yoga Dhyana (Meditation lessons)

To book now or learn more please visit link in bio. If you’d like a 10-min complimentary consult, please send me a message or ask me after public classes. If you’d like to gift a session or package to a loved one, please send me a message, email, or ask me after public classes.

Please feel free to share this resource with your community, friends, family, teachers and students who may benefit. 🙏🏽

TOMORROW! Friday 11/01 5:30-7p on Valencia/24th St — Join me for a Vinyasa, Yin, and Kirtan Class with Live Drumming!Ex...
11/01/2024

TOMORROW! Friday 11/01 5:30-7p on Valencia/24th St — Join me for a Vinyasa, Yin, and Kirtan Class with Live Drumming!

Experience a transformative, heart-opening yoga practice that is accessible to everyone! Bhakti flow is a non-sectarian spiritual practice that focuses on the whole being - teaching us to love unabashedly, unapologetically and unconditionally. Without harm to Self or Other. To rebalance the energy centers which allow us to love clearly, we will practice a vinyasa and yin asana (physical postural practice), pranayama (breathwork), and nada (voice/sound practice) yoga. Rowena will share historical and modern context of bhakti and lead the class through call & response (kirtan) chants — including their meanings — accompanied by voice, djembe, and tambourine. Hari bol! You are welcome to just listen or join in anytime. Come as you are, or bring a friend to kick off the weekend.

Signup link in bio. Free for members ✨ Bring your friends and let’s celebrate the season ✨

ANNOUNCING! Yoga & Myofascial Release (MFR) Therapy Workshop Series at Yoga Flow SF Noe Valley with myself and Gregory H...
09/20/2024

ANNOUNCING! Yoga & Myofascial Release (MFR) Therapy Workshop Series at Yoga Flow SF Noe Valley with myself and Gregory Harty, Myofascial Release Therapist for you to learn methods for routine self-care this fall season.

Release Your Hips & Pelvis
Sat, October 5th 1-3 PM
Release Your Neck, Shoulders & Upper Back
Sat, October 19th 1-3 PM

No experience needed. Save your spot at one or both workshops at bit.ly/yogamfrseries

From these workshops you'll,

- Understand basic anatomy of each region
- Practice MFR techniques to release constrictions or tension through partner work
- Receive a yoga sequence for self-maintenance of these regions
- Learn how to avoid, alleviate, or manage chronic stress, pain, or strain
- Develop your mobility, strength, alignment, ergonomics, and posture

Come as you are, or bring a friend!

Rowena leverages her experience as an MIT-trained biomedical scientist and engineer, a decade-long yoga teacher, and a patient of physical therapy to relate the 8-limbed practice of yoga to modern daily life. www.rowenamittalyoga.com

Born into a family of physical therapists, Gregory brings years of experience as a therapist in myofascial release as developed by John F. Barnes to share how we work with the innate mind-body system to promote relief and support healing. www.gregoryharty.com

Myofascial release is a type of manual therapy that employs long, sustained holds, releasing constrictions in the fascia – an uninterrupted network of connective tissue that winds and wraps around every structure throughout the body. Yoga asana, or physical posture practice, is one of the eight limbs of yoga that helps us achieve ease and comfort in our bodies so that our minds can stay clear and focused.

Pls feel free to share. Questions? Send a DM or email hello@rowenamittalyoga.com

THIS SATURDAY! Learn the ancient and modern science behind yoga for fertility care, get your questions answered, and exp...
09/05/2024

THIS SATURDAY! Learn the ancient and modern science behind yoga for fertility care, get your questions answered, and experience this class at my workshop:

Yoga for Your Fertility Journey
THIS SAT. Sept. 7th 1-3p
at Yoga Flow SF Noe
Link in bio to signup

Did you know daily heated, vigorous exercise has been found to negatively affect fertility in men and women? And that in some people, treatment side effects make it difficult to perform strenuous tasks?

After multiple rounds of egg retrieval procedures and nowhere but home to continue my safe, 8-limbed yoga practice to nurture my fertility, my mission has been to create a space we can go during natural preconception or before, during, and after treatment with shared experiences and needs.

While I’m grateful for support from my clinic, TCM doctor and acupuncturist, and therapist, I needed more weekly in-person support during an isolating time -- a sangha -- where I could sit in community on the path. I hear the same unmet need from my students, friends, and colleagues.

And thus, Yoga for Fertility Care was born.



Between fertility preservation, infertility (affects 1 in 6 people globally, in couples 50% male and 50% female contribu...
09/05/2024

Between fertility preservation, infertility (affects 1 in 6 people globally, in couples 50% male and 50% female contribution), same-sex couples, and individuals, it’s likely that you know someone who may benefit from the nurturing practices of yoga for fertility care, whether planning to conceive naturally or with the help of science weeks to years from now.

Yoga for Fertility Care
Fridays 2:30-3:30p
At Mobu Studio
1605 Church St, San Francisco, CA
Link in bio to signup

Class Benefits

• Reduces stress & cortisol levels naturally
• Promotes circulation to reproductive organs
• Reduces discomfort from treatment
• Maintains strength, mobility, energy, and focus on and off the mat
• Excludes inversions, twists, or high-impact pelvic movement reducing risk of exercise-induced ovarian torsion
• Eases tension and reduces anxiety by providing community

Class includes yogic tools such as fellowship (sangha), yamas (restraints), niyamas (observances), asana (posture), pranayama (breath, life force), pratyahara (sense withdrawal), dharana (concentration), and dhyana (meditation). Class is open to all genders and any stage of preconception, and is beneficial for menstruation.

Pls share this resource with friends and family. If you are not located in SF, please reach out for virtual classes.



Address

1605 Church Street
San Francisco, CA
94131

Opening Hours

Monday 7:30am - 8pm
Tuesday 7:30am - 8pm
Wednesday 7:30am - 8pm
Thursday 7:30am - 8pm
Friday 7:30am - 3pm

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