Bernal Yoga
Yoga Styles


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.

The ISHTA system is a style of yoga that is dynamic, approachable and safe for all ages and abilities. ISHTA yoga combines asana, pranayama and meditation for a comprehensive physical and spiritual practice. The word ISHTA has a two-fold definition. ISHTA is an acronym for the Integrated Science of Hatha - the physical practice of yoga that creates balance, Tantra - the yogic philosophy that recognizes the perfection in all beings and Ayurveda - the Indian science of healing. In addition Ishta is a Sanskrit word meaning "personalized" or "individualized". This reflects the tradition's aim of helping each student develop their own unique, holistic practice that meets his or her own personal needs. Recognizing the uniqueness of the individual soul, ISHTA is a style of yoga designed to empower the individual to discover more about their true self. ISHTA yoga embraces elements from a variety of styles and seeks to help its students discover the exact blend of postures, breathing, and meditation techniques necessary to bring out their fullest potential. Ishta classes will incorporate the gentle, flowing poses of Viniyoga, an adaptation of the more vigorous poses of Ashtanga yoga, the careful alignm ent and use of props of Iyengar yoga, as well as including various forms of advanced yogic breathing (pranayama), meditation and relaxation.

An evolving and creative form of yoga, Flow classes integrates breath and movement, awareness and alignment, strength and flexibility, with grace and serenity. Each class is unique drawing primarily from hatha yoga traditions as well as other healing and expressive arts.

The basics of a Flow class are explored with emphasis on modifications, alignment, breath and sequncing. Flow is an evolving and creative form of yoga, Flow classes integrates breath and movement, awareness and alignment, strength and flexibility, with grace and serenity. Each class is unique drawing primarily from hatha yoga traditions as well as other healing and expressive arts.

The yin style involves holding poses for a lengthier amount of time with less muscular effort. Practicing in this way tends to target deeper connective tissues of hips, pelvis and lower spine and pathways of the meridian system (energy channels). Infused in the longer, passive holds is a meditative awareness of breath, mindfulness and presence. This deep meditative practice complements many other active yoga practices or other physical activities.

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.


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.

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.

Moms and Babies Yoga: In this sweet and supportive class, Moms work on rebuilding proper alignment and strengthening the pelvic floor and abdominal muscles. Using gentle flowing Yoga sequences, as well as elements of Pilates new Moms will gain strength, flexibility and be given the time and space to relax. Each class incorporates bonding time with Mom and Baby and a chance to connect with a community of other moms. Appropriate for babies newborn - crawling.

Through fun partner poses, creative breathing exercises and simple relaxation techniques, parents, caregivers and children create the roots for a lifelong practice together. No prior Yoga experience necessary. Recommended for ages 2-10 years, all ages welcome.

The focus of the Hatha class is on joy, energetic flow, and functional precision of alignment. The poses will be chosen to suit those present, and aim toward a balanced body and mind: supple, powerful, and present. We aim to strengthen and comfort the body, both, and to deepen your kinesthetic awareness and skill. The pace is slower than that of a flow class, which makes Hatha classes valuable for both beginners and to experienced practitioners who delight in the opportunity to play with the fine points. Students are given suggestions for a range of possibilities so that they can express each pose in a way that suits their unique needs and desires. The class contains asanas (poses), pranayama (breathing practices) and meditation in order to address the health and wellbeing of the individual on all levels.

About Pilates (pi-l?¤'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.)


This exciting new class combines the focus of Pilates core strengthening basics, mixed with gentle stretches and postures similar to yoga fundamentals. Enhance your balance and flexibility, and become more aware of your body alignment and breathing. Appropriate for levels 1-3, and a great adjunct to a regular yoga practice.

The healing art of Traditional Thai Massage is an ancient and sacred system of healing with roots in Yoga, Ayurvedic Medicine and Buddhist spiritual practice. Thai Yoga Therapy integrates the art of traditional Thai massage with other techniques and practices of yoga, yoga therapy, meditation and deep relaxation to make this system complete, balanced and deeply therapeutic.

How Thai Massage Works:
The theoretical foundation of Thai massage lies in the concept that all of life at its most basic level is energy. This energy called Prana in Sanskrit (Chi in Chinese) exists in many forms from the extremely gross to the infinitely subtle. Life is an interplay of these energies-- a cosmic dance of Shiva and Shakti, Yin and Yang, the Sun and the Moon. Within the human body these energies flow along a network of channels or lines (nadis or meridians). In the Yoga tradition there are said to be 72,000 nadis. Each has a specific function and energy.

Health in eastern philosophies is regarded as a state of balance between these energies, where all the systems of the body, including mind and spirit, function in harmony with each other. And disease (dis-ease) is seen as imbalance or disharmony in this flow of energies. But beyond feeling good physically, an enlightened definition of health encompasses feelings of vitality, strength, inner peace and joy.

Thai Yoga Therapy is a deeply healing and powerful combination of rhythmic massage, acupressure, deep stretching, gentle twisting, energy work and meditation all rolled into one experience. This work aims at stimulating the flow of healing energies within the body, opening the areas which are blocked and bringing the body, mind and spirit back into balance and harmony, for health, happiness and wellbeing.