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What 100 yo and 70 yo Yogis Are Like
Celebrate International Women’s Day &
Glow’s Birthday with Us! ✨🎉
Dear Glow Family,
I can’t believe it—Glow is officially 14 years old this March! One of our precious members Marcella, brought us a beautiful bouquet 💐 today reminiscing on the years passed between now and when she joined the first week we opened... 14 years back! I remember myself, a young and hopeful immigrant who moved far away from family and wanted to build a space where people could feel connected, empowered, supported, and stronger, together. Over the years, Glow has become family to many, and I am beyond thankful for each of you who has made this community what it is today.
This milestone is even more special because it coincides with International Women’s Day. Every March 8th, I grew up honoring the incredible women in my life — my mom, my grandmoms, my sisters, girlfriends, and teachers who taught me resilience, generosity, kindness, and unconditional love. As a woman-owned business, this is extra personal, so I want to celebrate by giving back. This Saturday, March 8th, bring your favorite woman to any morning class—on us! 💛
And I want to invite you to plan something playful for the women you love: whether you enjoy a class, brunch with them, music, or any of the activities we've organized, we can’t wait to make memories of this special day together.
March 8 Class Schedule:
💪 9:30 AM – Glow Barre
🧘♀️ 10:30 AM – Glow Flow
💆♀️ 11:30 AM – Neck & Shoulders Tension Release
💛 Please reserve ahead — simply CHAT with us to save a spot for your women!
After morning classes, we will keep the celebration going with an afternoon full of play, movement, music, and community, supporting women artists:
🎶 1:30 PM – 'Latin Grooves' Dance Class at ODC Commons with late lunch after - get silly and connect with your neighbors.
Please Book The Dance Class before it's full ($21). You may cancel 24h ahead if needed.
🎹 6:00 PM – Piano Jazz Show at Mr. Tipple’s Recording Studio: Experience an enchanting jazz show featuring the extraordinary Anne Sajdera. A celebrated pianist, composer, bandleader, and accompanist, Anne blends American and Brazilian jazz with her European classical training to create a sound that's melodically rich, harmonically sophisticated, and rhythmically compelling. Please reserve a Show for 6p Bar Seats TODAY - it will sell out as space is limited 🙏💖 Note that the minimum Jazz booking availability is for 2, and we can pair you up if you don't have +1 to join. Mr. Tipples has amazing dim-sum, you may come hungry!
INSPIRATION SPOTLIGHT:
Meet Nina
‘I started coming to Glow regularly about 9 months ago, when I had just left a toxic job that had torn me down and my stress levels were insanely high. I was determined to slow down and find a way to manage my stress and anxiety. I always focused on high-intensity workouts and heavyweights in the past, so Glow helped me find balance and a different kind of strength.
The sound baths have been the most healing for me. Sitting still and meditating are very hard - my mind is always racing. But now I don’t worry about where my mind might go while I meditate. I’ve become much more in tune with my body and less in my head. Although I continue to work a high-pressure job, continuing to come to the sound baths and yin classes has been non-negotiable for me - and I’m handling my work stress 100x better now.
I am also convinced that slowing down and doing yoga regularly helped me get pregnant. During a sound bath back in June I had this sudden realization that I was pregnant. But I brushed it off, figuring I was just crazy (lol). Sure enough, about 1-2 weeks later I had a positive pregnancy test. Continuing to come to yoga has helped me manage my anxiety throughout my pregnancy. And I feel confident that practicing yoga has helped prepare my body too - opening my hips/pelvis and keeping me virtually pain-free throughout pregnancy (except now - these final weeks are no joke...).
I’m so grateful to you for providing a peaceful, judgment-free place for me to come to. I couldn’t have gotten through the last 8+ months without Glow.’ - Nina
Please join me in wishing beautiful Nina the sweetest meeting with her adorable mini soon! I’m so touched and inspired by her wisdom, and determination to be a healthy mom and a human. Also, she and I share our favorite book 📖 by Cheryl Strayed and a 🎶 band, woot woot! 😍😍
Nina’s Membership: Silver Glow
Her Routine: 50 classes in 9 Months
Attended Classes: Yin+SoundBath, Yin+Hot Stones, Glow Flow
SELFCARE REWARDS WINNERS
It's easy to get rewarded! Enjoy our unique and diverse weekly program: Barre, Pilates, Strength Training, Vinyasa Yoga, Yin Yoga, Restorative + Reiki Touch, Myofascial TuneUp, Chakra Meditation, and SoundBath.
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!
February Winners*:
Anita
Anya
Carissa
Carla
Esther
Jasmine
Jenna
Hailey
Kailah
Katherine
Kevin
Marcella
Marina
Meghan D
Michelle C
Miranda
Neha
Sarah G
Stephanie A
* Glow Selfcare Rewards accumulate and don't expire. You can use them for any services and products.
* Your monthly reward will be added automatically within the 1st week of the next calendar month - no 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 Schedule > button above via Browser, not an App.
Email Glow Gift Card:
$25 | $50 | $100 | $150 | other
PILLOW vs. FITNESS CHALLENGE
$75 SUNRISE MEMBERSHIP - SPRING SPECIAL- JOIN
Take any 10 7a or 7:30a in-studio classes a month March - May
and receive a Glow-Getter Gift Bag with a $20 Gift Card, a Tank Top, and TuneUp Massage Balls.
All existing memberships are automatically enrolled in the challenge.
Who will win, the pillow or fitness? If you ever struggle to find time or energy for regular workouts - our morning neighborhood challenge is your solution!
Glow Monthly Curriculum
for Physical & Spiritual Growth
Saucha Yama - Tidy Life for Greater Wellbeing
This month, we focus on aligning our daily actions with the value of Saucha (cleanliness)—a practice that nurtures both mind and body. I love thinking about cleanliness through the lens of the Universal Law of Correspondence: As within, so without.
In this post, you will learn the importance of tidying up, how our physical and mental health depends on it, and the 5 simple steps you take every day that will not take you more than 5 minutes to implement more zen into your life.
If our surroundings feel calm and harmonious, it’s likely a reflection of our inner peace. Have you ever stepped into a minimalist, zen-inspired space and felt an immediate sense of serenity? That’s why I loved visiting Japan—the design philosophy there cultivates peace. Similarly, checking into a well-organized hotel room with no clutter can bring instant relief, like shedding a heavy backpack.
What is interesting about cleanliness is that the outer clutter usually represents the 'inner' disturbances, and vice versa - our physical & spiritual well-being cannot be optimal while living in a messy mess. When we live in physical clutter, our mental space mirrors that disorder. A messy home, an unkempt car, or a cluttered inbox often reflect internal unrest. Even our computers freeze when too many tabs are open—our minds work the same way! On a larger scale, our oceans are filled with trash, our air is polluted, and the numbers of chronic disease, mental and physical are only growing.
Since I was 8, I remember that daily cleaning chores were just a normal part of house life. My dad used to throw away or hide things if we didn't place them back where they belonged. 'You girls don't care about that hairbrush/toy/you name it/ enough if you didn't neatly put it back' was his philosophy. As rough as it seemed back then, it has helped me develop both, non-attachment and personal responsibility 😄. My grandma Nadzeya (Hope) with whom we spent all our summers, a school teacher, and a farmer used to say: 'The neatest places are not ones someone cleans, but the ones WE don't spoil.'
The Psychological Science Behind Clutter and Well-Being
A Harvard study found that clutter negatively affects feelings of security, safety, and belonging—the very foundation of psychological well-being. A chaotic home disrupts our ability to feel grounded, while a tidy space fosters clarity and calm.
Interestingly, extreme cleanliness (such as OCD behaviors) often stems from a dysregulated nervous system—a subconscious attempt to regain control in a world that feels unsafe. Once the nervous system heals, the compulsion to clean excessively often fades. The key is finding balance—harmony inside and out. Today, I never take cleanliness for granted because I’ve seen how it directly impacts health.
Mindful Consumption: Saucha Beyond Cleaning
Cleanliness isn’t just about tidying up—it extends to what we consume. When we overfill our lives with junk food, unbounded media, or clutter, we compromise not only our environment but also our bodies and minds.
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Do you consider where your waste goes when you throw something away?
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How much trash does your household generate each week?
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Could you adopt zero-waste habits, such as cooking from scratch instead of buying pre-packaged meals?
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Instead of mindlessly consuming entertainment and scrolling, could you re-direct that time to clean, declutter, and restore your environment?
A Zen Master Once Said… "If you have a free moment, spend it sweeping your street."
Wouldn’t our lives—and the world—be better if we all took collective responsibility for keeping our surroundings beautiful? In ancient thriving cultures, aesthetics were always a sign of health and vitality. Let’s work together as a community to become more mindful of our consumption.
Clean Speech: Mindful & Effective Communication
Saucha extends beyond our physical space to how we speak. Clean speech is truthful, kind, and clear, free from gossip, lies, and filler words like "like," "you know," and "um." These clutter our communication and weaken our message.
Speaking with precision and purpose helps others understand us better, whether we’re giving clear directions to our team, setting expectations for family, or guiding those around us. Clear communication eliminates confusion, fosters trust, and ensures that our words lead to meaningful action. Before speaking, ask: Is it true? Is it necessary? Is it kind? By refining our words, we cultivate self-awareness, confidence, and presence, ensuring that our messages are heard and acted upon.
Clean Consciousness: A Pure Heart & Clear Mind
True Saucha is about letting go of emotional clutter—resentment, attachment, judgment, and envy. Holding onto past pain is like carrying mental trash that weighs down our energy. By practicing forgiveness, gratitude, and non-judgment, we free ourselves to live with lightness and joy.
A clean consciousness also means being objective and fair, focusing on solutions rather than blame. When we stop measuring ourselves against others, let go of envy, and focus on our own growth, we cultivate inner peace and resilience. A clear mind, free from negativity, allows us to be fully present, make sound decisions, and lead with clarity.
The Moment of Truth: How Does Your Life Feel Right Now?
Look around—how does your home, car, or workspace look at this moment?
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If I stopped by in 5 minutes by your home, would you feel comfortable welcoming me in? 😉
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Can you have a messy desk but an organized life—career, health, relationships, finances?
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Remember: As without, so within. The way we do one thing is the way we do everything.
Living in harmony with Saucha is about creating a peaceful home, a peaceful body, and a peaceful mind. At Glow Yoga, we work together to maintain a clean, sacred space—thank you for being part of this collective practice. 💛
Five 5-Minute Daily Steps to Embody Zen LifeStyle:
1. Pure Surroundings: I start my day with morning hygiene, emptying the dishwasher, and tidying up my bedroom. Find one thing to clean every day - whether it's taking trash out, or shredding collected mail.
2. Pure Mind: I set my mind for a productive day with a morning workout and mindfulness minutes, and I minimize screentime by taking a workout class, or a long walk sometime during the day.
5. Pure Communication: schedule meetings, make calls, and send notes to your team/family to clarify what needs to be completed for today so everything stays organized and clear.
4. Prepare for a Fresh Start Tomorrow: I end my day with a shower/bath, cleaning dishes, and tidying up my workspace. Waking up in a pure space always sets me up for a successful day.
5. Pure Heart and Consciousness: Before falling asleep, I practice Forgiveness and Letting go, clearing my heart, keeping my spirit light with this simple prayer: 'I forgive myself and everyone with ease. I let go of all control so I can rest, and show up as my best tomorrow. May everyone be safe, and things work out for the greater good of all.'
In addition to the 5 daily steps above, here are the Saucha Habits I've implemented:
1. I've replaced all paper napkins with cotton towels to reduce the compost, and I hope you've been enjoying our lower-waste bathrooms. We now produce 80% less trash at Glow - thank you all, it's been so great 😇
2. I never buy water or any beverages in plastic bottles and try to minimize food packaging waste by cooking from scratch, and by shopping at farmers' markets.
3. I eat loads of veggies every day to keep my tummy fresh and clean - fiber!
4. I replaced my plastic shampoos and body wash bottles with shampoo-conditioner bars and body soap bars. My hair LOVES these shampoos by Tangie
Take a moment to reflect:
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Where can you invite more Saucha into your life?
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What small changes can you make today?
I look forward to seeing you in classes this month as we continue to cultivate self-awareness, clarity, and peace—on and off the mat. 💫
Sending so much love. Let's stay curious about self-care that serves our well-being, connection, and growth in every area of our precious life ❤️❤️❤️
Natasha & Glowing Team
The material on my blog cannot be shared or quoted without my reference. Thank you for reading!
SPIRITUAL RESOURCES I LOVE:
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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, Barre, Pilates, Strength, 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 >
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WISHING YOU A HEALTHY AND PEACEFUL 2025
Reflecting on 2024, with over 1,115 people served this year, we are grateful for each and every one of your visits. We hope you keep making time for self-care whenever you can: in the hustle of daily life, it’s easy to overlook how precious your health and the power of slowing down truly are. In 2025, some of our inspiring members will celebrate 13 years and a 2,500th class anniversary! Looking ahead, we're excited to keep building a supportive, welcoming community for you to learn, get strong, and embrace life with calm confidence for the greatest good of all beings. Here’s to even more growth, balance, and connection in 2025.
HOW TO CHOOSE 2025 FITNESS MEMBERSHIP
We’re committed to keeping our memberships affordable compared to other Barre, Pilates, Yoga, and Spa offerings in the city, making it easier for you to join us long-term. We don't allow ClassPass in order to protect the health of our small business, and our community. Consider the 10 Membership Options below to fit your lifestyle and budget, and if none of them work for your current circumstances, please Apply to our Volunteer Team for a complimentary pass - we would love to welcome you!
All our memberships can be interchanged. For instance: if you're on Unlimited Golden Glow and crave a massage, Facial, or Red Light Therapy - get Pro Glow Glow for a few months to boost your recovery. All memberships below come with members discounts for Spa, guest passes, Selfcare Rewards, weekend events, and Free Mat Rentals:
1. SILVER GLOW $89* is ideal for those who plan on 1-2 weekly classes. Includes 5 monthly classes, $20 additional classes, and conveniently renews month-to-month.
2. GOLDEN GLOW $169 is the simplest choice for 3+ weekly visits with unlimited classes. Or, prepay for 6 Months and save 12%. If you have a partner or a roommate, join together via shared GLOWING BUDS $300.
3. SUNRISE GLOW $120 is hard to beat for our morning birds. Includes unlimited 7:30a Yoga, Barre in-studio, plus Live Workouts from home.
4. For a daily non-negotiable routine, join our unique LIVE HOME WORKOUTS: $290 3 MONTHS. Sign up for 1st Free Week here
5. ZEN GLOW $125 is ideal for all stressed and tense: monthly Massage is by far the best solution without breaking the bank on an extravagant vacation. Includes a custom 60min CBD Massage, or 3 Red Light Therapy Sessions each month. Even better news, this membership comes with $20 classes to have it all! Send us a chat note today if you'd like to add this membership to your existing pass for a month or two without paying the enrollment fees, and book a massage this week!
6. PRO GLOW $329 includes Unlimited Classes + Red Light Therapy your 1st month, plus a choice of: 80Min CBD Massage, Facial, or a Private Class to tune up your progress. Taking 3+ classes a week? Regular massage is an essential component of professional training. Your body, mind, and your immune system deserve a Spa day.
7. PEACHY GLOW $389 comes with Unlimited Classes + 8 Red Light Therapy Sessions, a relaxing anti-inflammatory treatment. Pop in for any class, and enjoy the Red Light - combine your workouts with quality recovery.
8. Do you already belong to another gym, and planning to come just a few times a month? Snatch 20 CLASSES + 1 YEAR MEMBERSHIP for $500 to get glowing whenever you like. This super-flexible pass comes with a full year of $20 additional classes, discounted events, and all other Membership Perks.
9. For speedy recovery from inflammation, injuries, and any medical treatments please try our 2 WEEKS VITALITY BOOST: UNLIMITED RED LIGHT $220
10. COMPLETE GLOW $449 includes Unlimited Classes and Red Light, 80min Massage, Facial or a Private Class: over $650 value of combined services. Perfect for people on a recovery journey who need ultimate peace and nurture: we simply cannot heal under stress. You can try this pass for a month or two (no enrollment fees), and switch to any other membership if you like.
* Please take advantage today of 2024 low $20-$40 enrollment fees, our enrollment fees go up in 2025. To change your current membership, you pay $0 enrollment fees. All memberships are month to month, may cancel anytime. Choose your membership simply by clicking on any option above.
* Seniors 70+, local restaurant-retail staff, and public school teachers may ask for 20% off our 2 Memberships: Golden Glow $169, or 20 Classes+1 Year Membership $500. Please send us a note to set that up, and feel free to ask any me questions!
💗💗💗
Thank you so much for reading our notes, and supporting your local women-owned businesses. Thank you for being an essential part of the Glow family — we couldn’t do this without you!
Wishing You a Peaceful and Healthy Holiday Week,
with Love and gratitude,
Natasha and Glowing Team
P.S. Please join me for the final 5-Days Reflecting on 2024, I'm sharing the daily questions to contemplate on our Instagram.
Take a Course: Self-Awareness, BreathWork, Meditation
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! If you have any special physical conditions and can't leave your house, please join our Complimentary Chair Yoga Class via Zoom, book via NextVillageSF
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. Add 1-2 weekly Barre classes to your routine: with careful attention paid to feet and toes, there are many opportunities to activate and strengthen.
5. Try our Yin classes to release all tension and myofascial congestion in legs and throughout your body. Long holds in Yin classes restore your posture, and release long-term 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.