Yoga

Our yoga classes are open to adults of all ages and ability levels. Yoga has been practiced for healing, well-being, and spiritual development for thousands of years. Yoga consists of physical postures, breathing practices, meditation, and deep relaxation. These practices encourage deeper clarity, strength, and health for body and mind. Our classes offer a wide range of possibilities to make yoga accessible for people in all physical or mental circumstances.

Should you need accommodation in order to apply to or participate in a program offered by the Osher Center, please contact the Osher Clinic Education Coordinator at classes@ocim.ucsf.edu or 415-353-7718.


Yoga for Healthy Digestion

Yoga_DigestionGood digestion is central to health and deeply connected to the nervous system, lifestyle, and the mind and emotions. When we are digesting well, we support our energy, attention, immune system, and overall well-being. Yoga and Ayurveda view healthy digestion as fundamental to our resilience and resistance to disease.

This series teaches yoga practices for everyday digestive health, as well as common conditions, such as constipation, diarrhea, and irritable bowel syndrome (IBS). Each class includes yoga tools and practices, as well as information and opportunities for reflection that can help us to nourish ourselves and feel better.

Chronic stress, an over-activated “fight, flight or freeze” response, negatively affects the digestive system and our ability to digest food, absorb nutrients, and maintain a balanced metabolism. Learning to regulate the nervous system with breathing and movement practices, as well as self-care and relaxation, can help us re-set and re-balance.

Please consult with a physician or health care practitioner before beginning this or any other yoga or exercise practice. Consult with instructor about individual sessions.

Fee: $175

Instructor: Rachel Lanzerotti, MSW, eRYT500, EYT Certified Yoga Therapist

2017 Dates:

  • Focus on IBS/Diarrhea:
    Mondays, April 10 – May 22, 5:30 – 7:00 pm
  • Focus on IBS/Constipation:
    Mondays, October 23 – December 11, 5:30 – 7:00 pm

Class size is limited. Pre-registration is required.

Registration:
You may register online.
Questions? E-mail us or call 415-353-7718.


Therapeutic Yoga for Upper Back, Shoulders & Neck

The Therapeutic Yoga Series for Upper Back, Shoulders and Neck is a 7-week class series for students of all levels and abilities, with instruction in yoga poses, basic anatomy, breathing practices, and deep relaxation to help alleviate chronic pain and tension in the upper back, shoulders, and neck.

Learn ways to release tension, increase postural awareness, and build strength from the bottom up. Balance stability and mobility, and free your upper body for greater ease of movement and relief. Wake up the upper back, and counteract the slump of “keyboard shoulders” and “text neck.” Find your postural awareness and presence through alignment; therapeutic yoga, undulation, and somatics; and breathing and relaxation. This class may help with tense or tight shoulders and neck, tension headaches, forward head position.

Cautions: There are some conditions for which this program may not be beneficial in a group setting, including: newly injured or severe disc compression or herniation, with radiating/nerve pain; recent surgery for back, shoulder, or neck; and spondylolisthesis. For questions or consultation regarding individual yoga therapy, please contact the instructor. Please consult with a physician or health care practitioner before beginning this or any other yoga or exercise practice.

Fee: $125 for 5-week class; includes course materials

Instructor: Rachel Lanzerotti, MSW, eRYT500, EYT Certified Yoga Therapist

2017 Dates: 

  • Mondays, September 11 – October 9, 5:30 – 7:00 pm

Class size is limited. Pre-registration is required.

Registration:
You may register online.
Questions? E-mail us or call 415-353-7718.


Therapeutic Yoga for Low Back Pain Series

Yoga_WebThe Therapeutic Yoga Series for Low Back Pain is a 7-week progressive class series for students of all levels and abilities, with instruction in yoga poses, basic anatomy, breathing practices, and deep relaxation to help alleviate chronic low back pain and tension.

This program is based on the two largest, most definitive studies utilizing yoga therapy for the treatment of chronic lower back pain.  This is a particularly gentle form of yoga, with a strong focus on individual adaptation and breath development. It is extremely accessible for all body types

There are some conditions, such as serious disc herniation, recent diagnosis of disc compression with radiating/nerve pain, recent back surgery, severe sciatica, and spondylolisthesis for which this program may not be beneficial in a group setting. For consultation regarding individual yoga therapy, please contact the instructor. If you are experiencing lower back pain, please consult with a physician or health care practitioner before beginning this or any other yoga or exercise practice.

Fee: $175
Includes The Essential Low Back Program workbook and 5-practice CD, and other materials.

Instructor: Rachel Lanzerotti, MSW, eRYT500, EYT Certified Yoga Therapist

2017 Dates: 

  • Mondays, February 6 – March 27 (no class February 20), 5:30 – 7:00 pm
  • Mondays, June 12 – July 31 (no class July 4), 5:30 – 7:00 pm

Class size is limited. Pre-registration is required.

Registration:
You may register online.
Questions? E-mail us or call 415-353-7718.

Research on yoga for low back pain:
A systematic review and meta-analysis of yoga for low back pain. “This systematic review found strong evidence for short-term effectiveness and moderate evidence for long-term effectiveness of yoga for chronic low back pain in the most important patient-centered outcomes. Yoga can be recommended as an additional therapy to chronic low back pain patients.”

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