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Buddha-full Bodies

Farika/Leslie Williamson Hold It: Students at Pretzels Yoga School enjoy the benefits of a well-rounded workout. Where to enjoy the physical and spiritual benefits of yoga without killing yourself By Christa Palmer CRAMMED INTO A STUFFY, SWEATY ROOM, skinny women in high-cut leotards and pasty-white men in Speedos coiled up on the floor in yoga postures like wet noodles on a plate. The suffocating heat was intolerable, and the postures were excruciating. That's about all I remember of my first yoga class, aside from the instructor reprimanding me for opening the window a crack. I couldn't understand how everyone in the room was still alive, because I was just about dead. It didn't take too long before I realized that this particular yoga studio was not for me. It took five yoga studios and more pain and humiliation before I finally found a yoga class that I like. I also discovered that yoga is not just for yogis, swamis, Speedo-wearing New Agers and granola-eating hippies. There are plenty of yoga classes filled with corporate types and body builders, bike messengers and attorneys, pregnant women and artists. In a kernel, there's a yoga class for everybody, and it's possible to enjoy the physical and spiritual benefits of yoga without killing yourself. San Francisco has plenty of yoga schools to choose from that offer Hatha classes in the Ashtanga, Bikram and Iyengar styles. These three physical branches of Hatha yoga ("Ha" means sun and "tha" means moon. Yoga is union--the union of body, mind and spirit) are the most frequently practiced styles in the U.S. and are equally demanding and challenging on the mind and body. Below are explanations of each of the three styles and capsulated descriptions of six highly recommended yoga studios in San Francisco. Ashtanga consists of six progressive series of postures linked by breath and movement to keep the body in a heat-generating flow and to cleanse and strengthen the body. It is dynamic and aerobic. After mastering one series, the student moves on to the next series. Each series can take years to master, and only a handful of people in the world have conquered all six. Ashtanga yoga oxygenates the blood and helps circulation. It's great for developing upper body strength. Bikram is a demanding 26-pose series, and every pose is meant to be performed in the given order to the best of one's ability. Controlled breath and centered concentration are important to achieve the deepest pose possible. The principles of the practice are to make oneself work harder, deeper, yet calmer. Be prepared to work hard and sweat--it is incredibly challenging. Rooms are heated, and classes are usually held in front of mirrors. Iyengar is known for its emphasis on specific alignment of the body and focuses on the tradition of the pose. Poses are held while becoming aware of the subtleties of the inner and outer body. Breathing into the poses is important. Because the focus is on achieving an exact alignment with the body, yoga props like blankets, blocks, straps, back-bending benches and yoga ropes are used quite often throughout a class to help align the body. Iyengar is very therapeutic, gentle and great for beginners. Integral Yoga Institute 770 Dolores Street Call for schedule: 415/824-9600. Drop-in: $7, Ten-class card is $60 for three months This immense Victorian house that looms over Dolores Street has so many pictures of the infamous Reverend Sri Swami Satchidandna inside of it, visitors may feel obligated to chant "Om Shanthi." A family, communitylike operation, the Integral Yoga Institute is very spiritual, offering traditional Hatha classes, meditation and chanting workshops and vegetarian cooking classes. Every floor in this huge house has a room or two for yoga classes and meditation. Classes are generally gentle and nurturing, especially for beginners and for those with chronic illnesses. It's Yoga 848 Folsom Street Call for schedule: 415/543-1970 Drop-in: $10, Three months for $150, Introductory offer: $90 for 90 days of unlimited classes With a predominately younger crowd, It's Yoga is probably the hippest place to practice Ashtanga yoga. It's lofty, airy, smells faintly like incense and is very industrial-like with high ceilings, large windows and white brick walls. Wooden cubicles are available to store your personal belongings. The classes are 95 percent physical and serve well for a rigorous workout. It's Yoga offers photocopies of the postures used in their classes, which are perfect for those who are just beginning or for the more advanced who want to work on postures independently. The 4:30 classes are recommended; the late evening classes are very crowded. Mindful Body 2876 California Street Call for schedule: 415/931-2639 Drop-in: $12, 20-class card (valid three months): $200 For those who are put off by excessive chanting and incense burning, Mindful Body is the place for you. With light, clean studios and a warm, knowledgeable staff, Mindful Body offers a wide variety of traditional Hatha classes for all levels. There are plenty of introductory classes to learn the basic postures of yoga before moving onto the more advanced classes. Mindful Body also has its share of intense classes like Hatha Flow, which moves pretty quickly through a series of postures, and Power Yoga, an Ashtanga-based class. There are showers and Jacuzzi; massage therapists are available by appointment. Namasté Yoga Studio 50 Oak Street, #307 Call for schedule: 415/974-9391 Drop-in: $10 or $45 for five classes Namasté is a dimly lit, intimate studio with beautiful hardwood floors located above the International Center Health Club. The schedule offers daily Hatha classes in the Iyengar and Ashtanga styles. Students range in all ages and overall are not too New Agey or spiritually whipped--generally a pretty down-to-earth group. The Ashtanga classes are vigorous, while the Iyengar are more restorative with the use of various props, restful poses and deep relaxation. Pretzels Yoga School 485A Carolina Street (Potrero Hill) Call for schedule: 415/626-YOGA Drop-in: $10, Introductory offer: $60 for 60 days, two months unlimited Pretzels offers yoga classes that are based in the Bikram style and are aerobic in nature. It is an excellent choice for those who want to sweat and like intense workouts. The instructor is known for giving individual attention during the class and really pushes her students to perform to the best of their abilities. The studio is spacious and heated, but not to the point of suffocation. Yoga College of India 910 Columbus Ave Call for schedule: 415/346-5400 Drop-in: $15, 10-class card is $100, good for 45 days, Introductory offer: Second class free A class at Yoga College of India can either turn you on to or turn you off from the Bikram style forever. It is an intense strict practice and the rooms are intentionally hot. But for those who want to go beyond the physical discipline and into the mastery of self, Bikram at the Yoga College is it. The principle of the class is that students can learn to steadily make new demands on themselves and, with patience and diligence, eventually find peace. Wear your leotard or bathing trunks here because it's required. Bring a towel for the floor. Yogi Tips Although most yoga studios have mats that you can use, it is recommended to buy your own for sanitary reasons. Yoga Props is the cheapest, 3055-J 23rd St.; 415/285-9642. Or try Hugger-Mugger Yoga Products for props and/or yoga videos at 800/473-4888. What to wear? Leotards, leggings, shorts, T-shirts, bare feet and empty stomachs. Bring a towel if you sweat a lot. Arrive a few minutes early. When practiced regularly, yoga can regenerate tissue and cure chronic ailments. It relieves stress and increases strength, flexibility, stamina, endurance and clarity. It's also been proven to strengthen and purify the circulatory, digestive, endocrine and nervous systems while releasing physical toxins and mental tension. [ San Francisco | MetroActive Central | Archives ]