We offer a variety of classes, including Bootcamp, Tone & Sculpt (a circuit training class) and Stretching. With FLOW Studios at Pacific Heights Health Club, members not only have access to a variety of yoga and pilates classes, they can schedule a relaxing massage after a hard workout.

To sign up for a class, please call 415.563.6694. All levels are welcome. See you in class!

Class Descriptions

align & flow yoga (Chi Room in FLOW Studios)
This yoga class combines very detailed alignment work, inspired by the tradition of B.K.S. Iyengar, with the joyous flow of a Vinyasa-based practice. From the specific placement of the body in a given posture, to the transitions between poses in the Sun Salutation, the goal of this class, at every level, is to clarify.

anusara-based hatha flow yoga (Chi Room in FLOW)
A precise, yet playful practice for students of all levels of ability and yoga experience. The practice will include challenging flow and the introduction of advanced postures, balanced with gentle and grounding poses to bring your body, mind and heart to an optimal place of connection and balance. This class uses the alignment principles and heart opening style of Anusara yoga, a rapidly growing yoga system founded by John Friend.

bootcamp (Meet at PHHC)
This class focuses on whole body movements with and without weights, intense cardiovascular training and functional resistance training. The exercises are exciting and challenging and can always be modified for all fitness levels. Endurance, agility, sprinting, jumping, core work, steps - whatever inspires Leslie or Stevo that morning. Be sure to eat some whole carbs before you arrive. (For non-members, PHHC Day Pass required.)

cardio core (Weight Room in PHHC)
Spice up your cardio workout with some intensive core training. We'll integrate all of our weight room toys (medicine balls, BOSU, stability balls and cable motion machines) to engage your core muscles during the cardio portion of your routine. In other words, we'll keep your heart pumping and your muscles strengthening at the same time. Your workout finishes with a relaxing cool down and stretch.

chi gung*** (Chi Room in FLOW Studios)
In this class, we will learn simple, soothing movement and stillness practices that reconnect us with the healing life force that is all around us and within us. By focusing kind, non-judging attention on our moment-to-moment experience of body and mind, we will balance our internal energy flow, gently mobilize and release all the major joints and muscles, and ease into a place of inner serenity and peace.

cross training (Weight Room in PHHC)
Based on Tornado Training, this class is designed to kick your butt! You'll be using your deeper trunk muscles and moving your body through multiple planes. Then there's the plyometrics and Steve's inspiring mixed martial arts drills to keep you humble. This dynamic, cardio intensive, strength and stamina building workout is also a calorie-blasting hour of fun!

hardcore (Chi Room in FLOW Studios)
Hardcore is a fierce blend of the most effective pilates techniques and circuit training. This intense, high-energy pilates workout is designed to deliver serious results including toning and improved core strength. The warp-speed pace is only part of the charm. Our instructor, Leslie Goldman, is as motivating and talented as they come. All fitness levels welcome, but prepare to be challenged.

hardcore lite (Chi Room in FLOW Studios)
All the intensity of Hardcore packed into a 30-minute class.

hatha flow yoga (Chi Room in FLOW Studios)
An invigorating yet steady flow that will inspire total body connection and ease of motion. All levels welcome. Beginners will be led gently and advanced enthusiasts will be given opportunities to deepen the practice. Each class includes gentle flow sequences as well as time to ‘be’ in some of the poses- new focus postures will be explored in each class and then woven into the flow. Focus and attention to proper alignment during flow is taught with specific and individualized attention for each participant. Conscious breathing and awareness of energy is encouraged throughout.

jump start (Chi Room and Weight Room)
Jump start your day with a high-energy functional training class. Using your body's resistance, light bands and weights, you will be pushed to your limits. The class is intended to get your heart pumping and keep it going strong for the rest of your day. The instructor, Laura Oswald, has designed the perfect program to increase flexibility, strength, balance and endurance. All levels are welcome, as long as you are willing to work!

pilates mat (Chi Room in FLOW Studios)
Performed on a mat, we'll take you through a series of controlled movements that flow together to strengthen your core muscles and lengthen the tight muscles of your lower body.

restorative yoga (Chi Room in FLOW Studios)
Restorative Yoga is a healing practice, which uses props for every pose so students can feel safe and supported. The goal for each pose is total — but active — relaxation so you can gain balance in the body and improve the overall health of the spine. Yin Restorative Yoga targets the body’s connective tissue with a focus on the lower spine, hips and pelvis. Muscles are cool and postures are held 3-5 minutes with props used only as needed.

This is an excellent practice as a supplement to more active styles of Yang Yoga. (Yang Yoga focuses on muscular movement and contraction, generating heat while strengthening the body and elevating the heart rate.)

stretching (Chi Room in FLOW Studios)
As part of a well-rounded fitness program that includes both cardio fitness and strength training, we recommend a regular stretching class to increase and maintain flexibility. Not only does stretching help to heal troubled muscle areas, it can prevent injury and provide numerous other health benefits as well. The stretching done in class is gentle, specific and focused. All levels are welcome.

tone & sculpt (Weight Room in PHHC)
Progressive resistance is the key. We combine a wide variety of weight training exercises with cardio routines to give you an all- around basic workout. As you become stronger, you'll also learn how to make each exercise more challenging. Ideal for those short on time. (For non-members, PHHC Day Pass required.)