Urban Flow Yoga

What a beautiful space. It’s so sad that it will be gone soon.
There’s not much that I can add about how amazing and popular some of the instructors are, so here are some distinctions I liked about Urban Flow compared to other yoga studios.
1. Even though the classes are huge /​packed, and there is one instructor, there are assistants that come around and help you align yourself + help you get into the right form.
2. The space, like the Yoga to the People space, is on the top floor of a warehouse-​y lofty building, which is so. so. so. beautiful. But it also means that when the curtains aren’t closed all the way, it can be quite blinding. I’d recommend getting a spot closer to the doors /​inside of the studio.
3. It’s one of the hottest studios I’ve been to. It’s heated, so of course, there’s that, but the fact that it’s on the top floor AND that these are the most packed yoga classes I’ve ever been to means sooo much body heat. So DEFINITELY bring a towel. My towel was completely wet by the end of class, and my fingers were prune-​y. So… also bring a water bottle. With ice.

Great studio, sweat here many times during my Frisco visit. I would highly recommend going for Rusty’s class if you could only pick one during your stay. Genuinely moved to tears at the end of his class and inspired to maybe even teach one day too.
Sanitised mat rental at $ 5 — bring your own if you have one. Towel rental available too. Grab a space near the windows or doors if you’re heat-​sensitive.

I was excited to see an email from Urban flow with a new promotion for the month of october where there will be no memberships, but all classes reduced to just $ 12! This is awesome! It also addresses the only issues I had with membership!
I have to say again, the teachers are the best in SF and are worth a try if you are looking for a studio.

I’ve consistently been practicing at Urban Flow for years. All of the teachers there are incredible in their own way. Many are mentor teachers, all are capable of being mentor teachers (i.e., the ones who lead teacher trainings). In a market that’s highly saturated, it’s sometimes tough to weed out the really glamorous instructors who put on a good show, with the teachers who are there because they are devoted to helping their students grow and thrive… there are some flashy teachers there, and there are also more humble ones. Either way, Urban Flow is one of those places that’s really there to serve, even if it means having the courage to allow their students to be uncomfortable by challenging them more than just physically.
Each instructor offers something unique. So if you try one and they don’t resonate, just try another class.
On a personal note, my favorite teacher there has been Brad. He’s authentic, enthusiastic, challenging, and incredibly generous (lots of assists, different music every class, etc.). None of his classes are ever the same, so it’s tough to be bored… To sum his classes up, I will quote someone I was speaking with at the bus stop after his class: «It’s like that saying, ‘When you do things from your soul, people really dig that $#!t’.»

I first went to see Rusty when he was teaching at Yoga Tree. It was the only class I took while I was going to that studio that I said I’d never go back too. It was too hot, too sweaty, and just not for me. But now I show up at Urban Flow almost every Saturday morning. Why? Because I LOVE seeing someone IN THEIR ELEMENT.
At Urban Flow, Rusty is totally free. His spirit soars! He is living his creation exactly the way he envisioned it. It’s an amazing space. Bright colors, banging music, disco balls in the yoga studio, and a line around the corner at 8:30am on a Saturday.
This is what happens when someone really allows their spirit to shine. It is so inspiring. At Yoga Tree his vision wasn’t expressing itself and I could feel that spiritual dissonance. Now, he really is living into his dream, and inspiring us all to do the same. THAT is why I show up. To see and feel what it’s like to be in the presence of a liberated being. Namaste, brother, namaste.

I met my yoga posse for Rusty’s Saturday morning class and it was quite an experience. Not as challenging as I had imagined, but was fun nonetheless.
(1) Sign-​up online!
There was a super long line outside the door at least 30 minutes before class. This super long line saved me, as I ended up 10 minutes late looking for parking but since there were so many people it took a long time to process and situate everyone.
(2) Getting there
The metered parkings were only for 2 hours and the class was 90 minutes long. Solution: find a non-​metered parking far away or save the planet and take public transportation.
(3) Sanskrit?! doh!
There is chanting during the class opening — reminiscence of the drums and chanting of the Lion King. Once you have realized you are not dreaming or still hung over from Friday, note that the class is repeating Rusty and you don’t have to pull sanskrit out of thin air.
(4) Did he say «y’all’?
Rusty’s instruction was playful and kept me in the moment. Some of the poses were obviously confusing or too challenging for some in the class, so just remember it is also your class so make modifications where you see fit.
(5) Am I doing this correctly?
Rusty had 2 assists continuously walking around the class to adjust. Although close enough to breathe stinky morning coffee breath on my neighboring friend, an assist still came over to adjust AND touch my sweaty friend as all 3 of us intimately sandwiched ourselves in half moon. It was epic.
(6) Post-​sweat shivery panic
There are several changing stalls alongside the front of the studio, so bring along a set of dry clothes to change out of. There are no showers.

What an amazing yoga experience.
I was a bit freaked out by being told to wait outside at first; this was my first time so I wanted to get there early to check it out and get comfortable. I would recommend signing up online, like I did, if it is your first time. It gets really crowded and busy and could get confusing for a first timer.
I liked the changing room cubicles and there are good facilities for water. Everything is pretty tidy and clean which makes it nicer.
The yoga room is huge and probably fits in 150 people. This is also a bit intimidating as a first timer. However, everyone was pretty friendly and helpful. This is defo a yoga community.
I was so impressed with Stephanie’s teaching. I know she is well known but she is a master teacher. I have never sweat so much and I’ve done a fair few yoga classes — bring a very large towel. It was hard but the sequence was so integrated and so flowing that it came naturally and elegantly. There is also a bit of chanting. I do find chanting a bit of a put off. However, in this class Stephanie had really built in the chanting and breathing so it helped open up your lungs and prepare you for the experience.
It is different from any yoga place I’ve been too and it is very no frills. But it was great and I’ll defo be back — at least for Stephanie.

I’ve taken classes at a handful of yoga studios in San Francisco and Urban Flow is, by far, the best I’ve been to. The space is huge and surprisingly clean for a heated yoga studio (i.e. doesn’t smell like B.O.), and I love taking classes during the daytime when the room is full of natural light.
Brad is my go-​to guy at Urban Flow because he knows how to push his students and offer different pose options depending on how hard each person wants to practice. One of my biggest pet peeves is taking a yoga class where the teacher does a poor job transitioning from pose to pose, but Brad’s directions are always so clear and concise that it’s almost therapeutic going through a seamless vinyasa flow.
I’ve also taken a couple classes with Rusty, which were so-​so. His teaching style is great and just as good as Brad’s, but I wasn’t really feeling being in this huge yoga studio that is literally PACKED with people. I felt like the people who go to his classes go for the scene, almost as if I were going clubbing for yoga. If that’s your thing, then by all means go for it, but if you’re more of a dive bar kind of guy where you can talk without raising your voice, have your space, and smoke weed in the patio, Brad’s classes are the way to go.

I see why some people love this studio, but it really wasn’t for me. I took a class with Rusty, and it was exactly what I imagine Pastor Casey from The Mindy Project would be like if he taught yoga.
Sample quote:
«You’re at the taqueria, and they ask you, ‘How spicy do you want your burrito on a scale of 1 – 10?’ Well, how spicy do you want class today?»
People shout out some numbers. Also, what taqueria does a spicy scale on 1 – 10?
«Well guess what? Class can be as spicy as you want it. Life can be as spicy as you want it.»
If you want to know what cultural appropriation looks like, imagine a white guy leading a chant with about a hundred mostly white people in a language that probably only a few of them understand honoring gods that probably none of them believe in. Right after that weird burrito parable. Then throw in an Aliyah reference («Dust yourself off and try again»).
Is this real?
The yoga here is a good workout, but it’s so packed and so fast paced that there is little to no attention paid to proper form or breath. There is such buoyant energy in the room, which is wonderful, but I prefer a more focused Vinyasa. Less mic’d instructor singing along to synthpop ballads and shouting «DOWN DOG WITH RIGHT LEG IN THE AIR BRING IT THROUGH TO THE FRONT OF YOUR MAT NOW STRAIGHTEN THE RIGHT LEG AND BEND FORWARD» over too-​loud-​to-​hear-​him chants-​meet-​beats music; more variations on postures, more direction in form and breathing. These helpful tips never stop being useful, no matter how much experience you have.
I get why people love this place, but between the astounding levels of cultural appropriation and the kind of boring sequence of postures, it’s just not for me. It should be said that I think Rusty’s heart is 100% in the right place, but it really rubs me the wrong way to see millions of people’s religious beliefs, rituals, and sacred practices sliced and diced with white, wealthy American pop culture and served up like the end-​all, be-​all of meaning.
Poses we did:
Down dog
Chaturanga
Uttanasana
Utkatasana
Lunges
Simple twists
Warrior ½/​3
Half moon
Triangle
Pigeon
Bound angle
Monkey
Savasana
And that’s just about it with a little floor work and back/​forward bend variation thrown in. The teachers walking through the room gave good corrections.
Good place to get ideas of what cute things are available at Athleta or Lulu.

Having done yoga at 10+ different studios in California, New York, and Sydney, I have come to the conclusion that this studio is my absolute favorite and offers the most consistent practice between instructors at the same studio.
The only criticism I can give this place is that it is no longer donation based, which I can understand… but it’s very, very pricey now for a month pass. :(When I have a good job in SF again, I will return to this studio.
No, it’s not bikram, but yes the room is heated. No, the first class you go to won’t be easy unless you’ve practiced a fair amount of yoga regularly, and even then I will tell you these yoga classes are among the most difficult I’ve been to. It will try you mentally and physically, and perhaps spiritually too.
Of course, everyone has their own style of instructor and what s/​he likes most — so do yourself a favor and explore that with Urban Flow as well before you decide otherwise.
I mostly only attend Stephanie’s and Rusty’s classes now, but I want to give an honorable mention to Austin, as it was his class where I first reached a sense of clarity in mind, spirit, and body. It was from that point on where I was hooked — I learned to give myself to my yoga practice and bring my yoga principles into my life. I am an avid traveler, and when I travel, THIS is the practice and place I miss most. I can honestly say that this studio, the sense of culture and community it houses, and the instructors really make it what it is and it has changed my life for the better. I did not originally go to yoga expecting it to change anything except maybe a bit of toning and more flexibility for my body, but I have since additionally come out of it with a warmer heart and optimism in my life. It is with deep gratitude that I say THANK YOU Urban Flow for all that you have been for me.
To everyone reading this wondering if this place is right for you: just go and try it — and don’t forget to bring with you a mat, a towel, a re-​usable water bottle, and an open heart and mind. :)

I like most of the practitioners that attended urban flow religiously in the past; I fell in love with the heated room, intoxicating chants and talented teachers.
Loved the sense of community that was built on the Rusty’s vision of providing a space for folks who otherwise would not have access to yoga.
As he proudly proclaimed in a YouTube video that introduces Urban Flow, «If you believe in what you doing and something is missing then that is your duty right there to provide for what is lacking,» he continues, «There was no real donation based studio really accessing our community.»
So admirable, the only studio that focuses on the union, the yoke, after all that is what the word yoga stems from.
He later explains, «Donation means if you have no money you come in, we’re here to create a sanctuary for people, and not for just elite people who can luxuriate in the practice yoga but for real people who no matter what they really value the practice»
Wow what a profound statement I thought.
Thus I came, I paid what I could, and I practiced full heartedly. Like many of you reading this, I struggle every month to survive in San Francisco. But alas, like Rusty believed that yoga should not only be reserved for the elite who can pay $ 15 + a class. Keeping in mind the average rent in SF is close to $ 1,800 and rising. Fighting tooth and nail to remain in the city and contribute to the community I was priced out of all the studios in the city. Finding Urban Flow was like finding a diamond in the rough, I was overjoyed. I invited anyone who would listen to a class.
Fast-​forward November 2013. Urban Flow after luring and grooming a devoted following of service providers, low-​income earners, and committed supporters changed their pricing to $ 15 drop-​in or $ 150 monthly access.
I know what you are thinking, well I choose to be in this income bracket, so why not suck it up and deal with the lifestyle I seemingly choose. You are right. I choose my career path thus my income. I provide services for low-​income and homeless populations of SF. Because, well I believe in what I’m doing and I saw something was missing so it was my duty to provide for what is lacking. (does that sound familiar?)
And yes, Urban flow is 3 dollars cheaper then most of the mega elite, mega snotty, mega too-​cool for the poor studios like Yoga Tree where the bottom line is obviously what matters.
And Yes I get the studio had to pay for repairs following the damaged caused by the flood. But they’re also such things as insurance, and maybe fundraisers to fit the bill. Or other creative means to pay for the repairs. Isn’t it fishy the first go to solution is to permanently pass on the costs to the «community.» Urban Flow claims to cherish?
I just can’t help but feel like I have been fooled by the good olé bait-​and-​switch technique.
This experience just leaves that, «what a fake— give them what they want to hear – and they will keep coming no matter what» residue on my mat.
I might not be an enlightened being just yet, thus I’m angry, disappointed and in need of answers. The yoga community needs to wake up — speak up — the time has come to call a spade a spade. Ask questions, demand answers.
So Rusty next time you are standing in your beautifully re-​done studio look out and you’ll see the words GOODWILL and maybe that will remind you of what you once promised forever imprinted on film. Remember your duty to provide for what you yourself said was lacking. A true donation studio where I, and many others not of the elite but of the ordinary people who yearn for affordable access to yoga.
I invite you to re-​watch your video, and maybe you will again be inspired by your own words as much as you inspired me to provide for what is lacking.
Bring back the true Urban Flow because right now it has become the donation based urban myth.
Ref:

The BEST studio in town. Rusty Wells has created the most beautiful, powerful, inspiring studio that I have ever been too. If you like hot, sweaty, vinyasa yoga, coupled with the Bhakti, you will love this studio. Rusty, the front desk staff, the teachers and the assistants are ROCK STARS. And the community… wow! I am in love with it all. I just wish this was in Seattle! ;-)
Don’t miss it!

I’ve been practicing yoga (bikram then vinyasa) for about 7 years and with the same teacher for about 4 years. It’s been hard to find someone like her since she left California and I think I’ve finally found a yogi home for my weekend mornings.
It’s amazing to start the day with a class led by Rusty — you just have to experience it to feel all the positive energy in the room as well as Rusty himself :) Wonderful yoga community here — it’s great that he has everyone introduce themselves to other yogis nearby.
It took me a few times but I think I’ve found my groove — definitely invest in a yoga mat towel if you don’t already have one. I haven’t experienced hard core sweating in yoga since I used to practice Bikram so this flow style was different for me. I literally feel cleansed after the morning is over just from all the sweating.
It’s a great practice, amazing chanting with literally hundreds of people and a surprisingly decent amount of time for savasana. So happy I found Rusty!
Pro tip:
1) Get there at least 5 – 10 minutes before 9:00AM if you want to get a decent spot
2) Invest in a mat towel AND a smaller sweat towel
3) Free meter parking before noon on Sundays
4) Register online if you don’t want to miss out!
5) Don’t be afraid to say hi to your neighbor because you will inevitably somehow get a limb on their mat, sweat near their mat/​towel, etc.

This was my go-​to yoga studio when I lived in SF. I loved this studio so much, I did a 60-​hour teacher training with Rusty Wells.
Classes: I am a huge fan of Bhakti flow yoga. It’s a vigorous heated vinyasa flow with loud music. It’s definitely not for the faint of heart. Every class starts and ends with a mesmerizing, community-​building chant. I was skeptical of chanting at first mainly because I am not blessed with a public singing voice, but I’m now a total convert. No one is judging you except for yourself. I can’t think of a better, more energizing way to start and end a yoga practice.
Tips:
–It’s super crowded, esp if you’re going to a class taught by Rusty. Be prepared to make some friends next to you because your mat will be less than an inch away from them.
–Get there early. Since it’s so crowded, you’ll want to get there at least 15 minutes early to make sure you grab your favorite spot. You won’t get more personal space though ;)
–Classes start an average 15 minutes late. It’s normal so just take a savasana and chill out. Or say hello to your neighbor.
–It gets HOT (90 degrees hot) and humid like a sauna. So dress appropriately. Be prepared to sweat. You may even get someone else’s sweat on you. It’s all a part of the fun.
–Take it at your own pace. There are a lot of seasoned yogis (many with tattoos) at this studio. See them as inspiration, not intimidation.
Facilities: One huge studio with cubbies inside to store your stuff, a few changing rooms, 2 bathrooms with a few stalls each. No showers. It’s a donation-​based studio, so they rely on teachers and volunteers to wipe the floor of sweat.
Getting there and parking:
–If you’re driving, park in the lot at 255 12^th St. It’s $ 4 with validation and less than a 5 minute walk to the studio. Get your parking ticket validated when you check in so you don’t forget on your way out.
–If you’re biking, there’s bike storage upstairs. Caution: The stairs are really steep so you’ll work on those arm muscles.

OK, after reading a lot of these reviews, mostly good and a few bad, I can understand some of the responses, however, «You can please some of the people some of the time, but you can’t please all of the people all of the time». This rings true in this situation since this place is the largest studio (to my knowledge) in this area. Given that said, here is my response, I’ll try to make it short but it might be impossible:))…
I have practiced yoga on and off for almost 20 years, Hatha, Iyengar, Bikram, etc., both at studios and gyms — in high-​end to low end facilities, so I’ve witnessed the gamut.
I was bitten by the bug of yoga again at the first of this year. Practicing yoga can be a little time-​consuming so it’s something you realize you need or you crave, then you make the time for it! Being an active person, I love physical challenges and discovered «power yoga» in a heated room to MUSIC which I fell in love with, truly amazing for me with all of the elements I desire — physical, heat to increase stimulation, music during vinyasa practice, a little spirituality and minimal chanting sometimes. Great, love it and well worth the time spent!
Then I discovered Urban Flow Yoga with Rusty Wells! I’m addicted because it has everything I desire and more. Love his chants, his voice/​music are both beautiful. His playlist contains current/​up-​beat songs for the vinyasa flow. He’s spiritual, he pushes you physically, humorous sometimes and continues to remind you and ask yourself why you are really there. Yes, the room is heated, (not like Bikram) and you will get your heart rate up and sweat. I LOVE his classes!
No, there are no showers and I’m happy to see he chose to use the space where it counts — in the studio. It’s spacious, light and the hardwood floors are great! (Who can stand porous flooring? Yuck.) Even though the classes are heated they aren’t stinky like some Bikram classes I’ve experienced in the past.
Yes, the changing areas are tight but once again, the studio is spacious. Even though the classes contain a lot of people, there is room. The level 2 – 3 classes do get crowded so if you need more space, then maybe check out an all levels class, etc. (I’ve been in studios that are smaller and you are literally mat to mat and still have managed to practice, sometimes we have to make the best of tight situations).
This studio is no longer donation-​based but the prices are still more affordable than most studios in the Bay Area. Well worth every penny spent:))!!!
Every teacher I’ve had here has been amazing and I appreciate their strengths.
I love Rusty’s, Brad’s and Stephanie’s classes, for «levels 2−3» and «all levels».
Erik is great, but much more mellow. ALL of the teachers are amazing, just log in to their website and check out their bios. Find the right situation for you!
Hope this is helpful before visiting this studio.
Namaste

Wonderful teachers but terrible front desk staff that completely kills the good vibe so carefully created by great teachers.
The front desk clerk known as Heidi is particularly bad, rude and unpleasant to encounter when one is in a yoga state of mind. Or is it a challenge to see if you can keep your yoga on in spite of her brutishness and sheer spiritual ugliness?.
It is like eating in a fine restaurant after having the hostess vomit on you. I saw her kick out a young woman to wait on the street with the junkies because apparently according to Heidi’s book of Rules — you can only wait 20 minutes before a class.
They also seriously need to get some guidance on Devanagari spelling — the mantras are cool but seriously misspelled. Seriously dude !!! Mantra comes from the folks who came up with the concept of Naad Brahman which suggests that the universe was created by the vibration of sound. It really matters that you get the sound right.
Did you know that Sanskrit is a language where the word (the sound) is considered to have power in and of itself ** IF PRONOUNCED CORRECTLY. ** If you spell it wrong you are going to pronounce it wrong and then you might as well be saying «I love coke » or «Jody ho ho ho» over and over again.
So great teachers, good yoga and good intentions (with the mantras) but prepare to get kicked in the face before you start the yoga class — especially if Heidi is there to greet you.
Also they need some lessons on what donation means — come and see Power Yoga or Bhakti Yoga Shala in Santa Monica to see it done right, who both will welcome you even if you only have a dollar to spare and not make you feel bad while you bring your broke ass in to get your spirit lifted.
I would give 5 stars to some of the teachers (Eric, Steph :-) and this whole place would be a whole lot better if Heidi did more yoga and was sent to politeness classes and taught how not to shit on random people she met.

If you’re into 90 minutes of warm/​hot yoga then this is your place. Great location, great space, great price, great staff and lots of nice people.
I prefer 55 minutes of cold yoga at a gym so I can take a shower after wards. I also like the Money Pit.

This is one of my favorite yoga studios on SF and trust me I’ve been to them all, and even work at one now!
My favorite teachers here at Stephanie and Rusty. They both teach kick butt flow classes that are sweaty and usually super packed. These classes are not for those of you who want a lot of 1×1 attention or who are new to yoga although they do offer beginner classes. If you want to sweat it out and experience some genius sequencing then this is your spot.
Be fore-​warned there are no showers here and the most popular classes get packed quickly so changing rooms after are a little bit hard to come-​by.
The studio is one room only but huge and they have a great soundsystem and a disco ball for when Rusty is feeling extra feisty lol. Best of all its donation-​based! some of the studios in the city can be so expensive.
See you in class!

This is absolutely one of the best yoga studios I’ve been to in the Bay Area. Everything from the studio setting to the actually practice itself is authentic and therapeutic.
The yoga classes (especially the level ²⁄₃ ones) are challenging, invigorating and push you to try your best. I love how every class begins with a 15 minute chant — it’s perfect to get you in the right mindset before your practice.
Classes are an hour and a half and are spaced out at convenient times throughout the day to access post-​work. And the instructors are extremely motivating and helpful.
The only downside is the location — the neighborhood is a tad shaddy and creepy at night and relatively hard to access. Oh and I suppose this could be a downside as well — they don’t rent out mats. So please bring your own.
Aside from that, get ready for the best hour and a half relaxing workout you’ll have in this city!

This is my favorite yoga studio in San Francisco. I go here primarily for Rusty’s (Mon/​Wed) and Steph’s (Tues/​Thurs) level ²⁄₃ classes, because they’re amazing and they work well with my schedule (6:15PM). I also HIGHLY recommend Brad’s, Austin’s and Jennifer’s all-​level classes. Classes are challenging and rarely follow the same flow, which is great as you’ll find yourself learning new poses or arriving at a familiar pose differently.
I love how genuine the instructors are… this is important to me because chanting, for example, is something I was previously uncomfortable with. I don’t speak Hindi — what the heck are we singing? They actually communicate the meaning of the chants so I don’t feel like I’m blindly following the crowd.
Classes can get crowded and sweaty, so I’d arrive early, hydrate throughout the day, and be ready for a great work out.
The light in me sees the light in you, Namaste.