Class Rates:
Drop-in: $15/class
4 Class Card $50
8 Class Card $88
20 Class Card $180
One Card.... all classes... and no expiration!

Monthly Unlimited Pass $160
Yearly Unlimited Pass $1600

All Class Cards and Unlimited Passes are non-refundable and non-transferable.
Checks, Cash, and Visa/MC accepted

Discounts for Seniors (over 65), Students & Military w/ID
$12 drop in, or 10% off Class Cards

New to The Synergy Studio? If you are a San Antonio resident, your first class is free!

For NIA class description, see "What is Nia?"

Nia for Girls:The ultimate girl power experience! Nia for Girls is a movement class designed specifically for girls ages 9-13. Through a combination of dance, martial arts and yoga, girls will learn how to listen to their changing bodies, feel empowered to express themselves, be inspired to make healthy choices, bond with other girls in a non-competitive environment and of course, HAVE FUN! Offered Wednesday and Friday at 3:45pm

*Please arrive 15 minutes before class ends to ensure timely pick-up of your child*

Nia FreeDance, the class, is designed to support people to move freely and expressively, bringing them closer to the source of their authentic dance where their spirit, body, mind, and emotions unite to create an artful movement experience.
Nia FreeDance is unique. Nia's contribution to the Conscious Dance Community, unlike a Classic Nia Class with Routine Choreography. FreeDance is an "open" class intended for the participants to Move|Explore|Create through 8 Stages, 7 Cycles and 5 Sensations; moving to a sonic landscape of diverse music.
~  FreeDance Your Life as ART ~
Nia FreeDance is a barefoot 60-minute Conscious Dance class designed to awaken the movement artist within; to stimulate an individual's  art of movement creativity. Guided by a Nia Teacher, participants explore their own movement and dance, in their own way, in their own time. Participants dance to soul-stirring music, eclectic sonic landscapes that provide cellular resonance to evoke self-expression, and unleash movement creativity. The 8 Stages of FreeDance explore the integration of the body, mind, emotions, and spirit. through a unique focus for each FreeDance experience. 
This class is open to all levels. 
No previous experience necessary.


JourneyDance is a grooving celebration that will have you loving your body and loving your life! Weaving simple, guided movement sequences and free exploration, JourneyDance reconnects you with your innate state of joyous well-being. Your mind becomes clear, free, and positive, and your body feels supple, energized, and powerful. Practiced to inspiring world music, your dance is an empowering journey to self-acceptance and transformation. Click on JourneyDance for more.

Somatic Awakening

Moving and dancing on the Earth is one of the best ways to start the day. Combining elements of Nia FloorPlay, Nia 5 Stages, Nia FreeDance, JourneyDance, Yoga, Breath, Guided Imagery, Laughter and Play, Somatic Awakening  will energize your day while conditioning your body, mind & spirit. Adelle and Joanie share this weekly class and it is guaranteed to make you feel youthful and awakenour inner child.

Tai Chi Chih

Tai Chi Chih is a Western discipline originated by Justin Stone in 1974.  Justin was a Tai Chi Chuan teacher and studied many years in the Orient.  Tai Chi Chih was the result of his knowledge, meditation, and looking for a discipline appropriate for the Western culture. 
Tai Chi Chih is 19 movements and 1 pose which activates, circulates and balances the intrinsic energies that flow within our body.  The practice is easy to do and requires very little space or special equipment.

Anyone can participate regardless of age, physical condition or athletic ability.  It can even be done seated.  
Tai Chi Chih practitioners may experience an upgraded flow of energy, improved balance, gentle relaxation, better sleep and refined concentration and focus.

Numerous medical benefits of the practice of Tai Chi Chih are documented at and websites.

YOGA - Classes at the Synergy Studio

The Synergy Studio is excited to offer a dynamic group of Certified Yoga Instructors to guide you through a variety of yoga styles. We offer a wide variety of yoga class options, and over 30 classes a week. Workshops focusing on the many aspects of the Yoga Tradition are taught monthly by our teachers, who have the highest levels of certification and experience.

Join the Synergy Sangha (community) as a beginner or an advanced practitioner. We welcome you to join us in class, a workshop, and a cup of tea.

Hatha: Hatha Yoga is the most widely practiced form of yoga in the world. Hatha Yoga uses Classic postures (asana) and conscious breathing (Pranayama) in combination with mental focus to develop awareness, strength and flexibility, and relaxation. These skills are practiced in fundamental poses both seated and standing.

Through proper alignment and mindful actions of the body, Hatha Yoga brings balance, strength, and a sense of well being to the practitioner. All Hatha Yoga classes end with Savasana (relaxation).

The class is appropriate for all levels.

Gentle Hatha: Gentle Yoga is a form of Hatha Yoga that is a gentler, slower-paced practice that makes it more accessible to people of all sizes, ages, and fitness levels.

Gentle Hatha is a great place to start for those who just want to take it slower. The focus is on warming up the body, connecting with the breath and beginning to work the joints and glands. It creates an atmosphere of safety and comfort that fosters self-acceptance.

This is a wonderful beginning class. Appropriate for all levels

Hatha Flow: Hatha Flow links the postures practiced in a regular Hatha class into a sequence of movements that flow with the breath in a more vigorous series.

Hatha Flow involves moving from one posture to another, and creates a strong cardiovascular workout. Variations on the Sun Salutation are often used as a warm-up, followed by a standing sequence, balancing poses, and then seated poses. Each class is different providing the student with a unique experience each time they approach their practice.

This class is recommended for the student who has practiced Hatha Yoga and is interested in exploring a movement-oriented class. This is a multi-level class. Instructions for modifications are given.

Vinyasa Flow: Vinyasa - The word Vinyasa translates as, to place in a special way. The common understanding of Vinyasa is a flowing sequence of specific asana coordinated with the movement of breath. Vinyasa requires that we cultivate an awareness that links each action to the next, one breath at a time. In asana a posture is an experience that we arrive at not only physically, but also mentally and emotionally as well.

These classes use a vigorous flow of postures designed to warm the body, and build stamina, strength and flexibility. Students should expect to move continuously throughout the entire class. Each class is creatively constructed; there is no single rulebook, philosophy or sequence and the classes are unique from class to class, guaranteeing a different experience each time you step on to your mat. Students are encouraged to move at their own pace.

A basic knowledge of Hatha Yoga poses and alignment is encouraged, before attending a Vinyasa class.

This is taught as a multi- level class

Power Vinyasa: This class takes the previous format, of Vinyasa Flow, into a more vigorous, fitness-based approach to the vinyasa- style of yoga to create an increase in stamina, strength and flexibility.

It is recommended you have a strong practice and experience in Vinyasa style classes to attend this class.

Slow Flow Vinyasa: This Slow Flow Vinyasa class explores the foundations of body, mind, and breath. Integrating the whole body in a progressive yet accessible series of postures to stretch and strengthen as well as migrate towards balance and mindfulness. All levels welcome, Slow Flow is a great way to explore foundation poses and work toward flexibility while cultivating a sense of graceful peace and well-being.

  Sequences focus on classic postures integrated with a mix of modified variations, using the support of props and assists as needed. Practice includes traditional sun salutations followed by standing, seated, spinal twists, hip and hamstring openers, balance and core strengtheners with special emphasis on the breath. In this class the postures are held slightly shorter than in a restorative class but slightly longer than a traditional Vinyasa Flow class. Ease into your Sunday gently with a fun and fluid practice to awaken your body and your spirit!

Hot Vinyasa Flow: Our Hot Vinyasa Flow classes are based on the Indian tradition of practicing in the heat. By practicing yoga in a room heated to 85-95 degrees, the muscles and joints are gently warmed improving flexibility and relaxation. Sweating cleanses the body of toxins and aids the body's ability to heal itself. Conscious deep breathing promotes mindfulness in your practice.

Please prepare yourself by hydrating throughout the day before class, and bring a bottle of water and a towel with you. A basic knowledge of Hatha Yoga poses is encouraged before attending a Vinyasa Class.

Yoga- Iyengar Style: Iyengar Yoga is a form of Hatha Yoga that focuses on precise alignment of the physical body. It is known for its use of props such as straps, blocks, bolsters and chairs to aid the student in practicing the asanas (yoga postures) more easily, and as a supported tool for restorative poses. Props allow for a deeper penetration into the posture as well as a longer stay. Based on Patanjalis eight limbs of yoga, it is oriented towards developing strength, stamina, flexibility and balance in the practitioner.

Yoga For Lunch: You deserve a break today!

Break up your routine for an hour of Hatha Flow during your lunch hour to return to work with a clear mind and a relaxed, energized body that will help with concentration and productivity to continue with your day! Whether new to yoga or an accomplished yogi, everyone is invited to this class!

Gentle/Chair Yoga: Not everyone can get up and down off the floor, making standard yoga classes difficult for them.  With the help of a chair to provide additional support and stability, participants are able to enjoy the potential benefits of yoga practice, including improved range of motion and flexibility, increased mobility and circulation, strengthened muscles and joints, better breathing habits and sleep, as well as reduced stress – regardless of potential limitations.

This style of yoga is recommended for those with hypertension, chronic fatigue syndrome, arthritis, vertigo, multiple sclerosis, osteoporosis, osteopenia, chronic pain, injury recovery, fibromyalgia, cancer, amputees, etc. and open to those that use walkers, canes, and wheelchairs, as well as those of able body that aren’t sure they are flexible enough for other yoga classes. Most postures will be done from a seated position, though some standing and prone positions may be included as participants are able. During each session, chairs and props will be used to keep everyone safe, in consideration of whatever movement is appropriate for their body.

Yoga for Athletes: This is a class specifically designed for runners, cyclists and all who would enjoy a more vigorous experience. The class focus will be on breathing, opening the hips and strengthening the upper body.

The temperature of the room will be warm and towels and water are recommended.
This class is appropriate for all levels of yogi but come prepared for a challenge.

Kundalini : Kundalini Yoga as taught by Yogi Bhajan is often called the Yoga of Awareness. It is a dynamic style of yoga designed to take one on an exploration of consciousness. Within each class, we use mantra (sound vibration), asana (poses), pranayama (breath), meditation, and relaxation in order to bring changes in the physical, mental, emotional, and spiritual bodies. Kundalini Yoga works to strengthen the nervous and glandular systems, enhances intuition, and strengthens the energy field of the practioner. You are invited to journey within and tune in to your truth.

Peace Through Presence:

Bring mindful awareness to the present moment through the practice of yoga asana and mindfulness-based meditation practices.

Tara fuses two complimentary practices - yoga and mindfulness meditation - to bring greater awareness to your moment-to-moment life and a sense of peace and joy in the fullness of life. Mindfulness meditation is a central practice of Buddhism and when considered from a yogic perspective, it is the 6th limb of Ashtanga Yoga - dharana.

Join a class focused strongly on mindful presence in the moment through the use of verbal cues, breath-count practice, and mindful body scan...all while enjoying many of the yoga asana you love!

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Yoga iRest, Yoga Nidra: INTEGRATIVE RESTORATION - Meditation.

iRest is a profoundly transformative; evidence based practice that leads to lasting psychological change, as well as physical and emotional healing. It teaches how to live a contented life, free of conflict, anxiety and fear and suffering by revealing our inherent ground of health and wholeness of mind and body.

iRest teaches us how to embody skills that we can use throughout our lifetime, that provide us with a sense of confidence when encountering difficult situations, and teaches us how to embody joy and well-being throughout our daily life. iRest is comprised of a 10-step process that helps heal the various internal conflicts present in our body, mind and hearts. iRest participants report that they...Sleep much better, Experience Decreases in insomnia, Just feel happier, Feel their depression, anxiety and fear are all reduced, Feel greater comfort and ease in their body and mind, Experience decreased perceptions of chronic and acute pain, Feel more connected in their interpersonal relationships, Have improved interpersonal relations, Feel more comfortable when encountering circumstances they cannot control, Feel an increased calm and well-being You will be lead through breath, body and energy awareness that will help to lift the stresses of your daily and lifelong existence.

This mediation is experienced lying down, supported by bolsters and blankets; please wear comfortable clothing. This class is taught in a workshop format. Check the events page for details.

In the end, we recognize how simple life is when we accept this moment, just as it is, without pretending to be other than who we are. This is grace in action and the culmination of iRest. ~ Richard Miller

Introduction to Yoga : This class is ideal for the complete beginner and those students who want to learn about more about Hatha Yoga .

The class is Team taught by Synergy Instructors providing a comprehensive, hands on approach to yoga instruction , that includes Asana, (poses), Pranyama, ( breath work) and foundational Yoga philosophy. The poses taught in this class will build a solid foundation of strength, balance and flexibility as you are taught basic standing, forward folding, gentle twisting and back-bending postures.

There are two teachers in each class to teach and assist your learning of Yoga as a safe and energetic practice. This is a wonderful opportunity to interact with the instructors and ask all the question you might have about yoga, and learn how to strengthen, open your body, and calm your mind.

You will be provided with a textbook. We encourage you to bring your own Yoga Mat and blankets.

This class is taught in a 5 week workshop format. Each class is 2 hours long

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Pilates Mat: Matwork classes combine classic movements developed by the late Joseph Pilates with contemporary methodologies to create a stronger, more flexible, lean and better balanced body that is less prone to injury. Classes are taught with modifications so students of every ability level will receive a motivating and challenging workout.

HoopDance: Get in shape, enjoy some creative expression and HAVE FUN!

Every class has hoopers of ALL LEVELS so don't be shy to try it! Instructions start with teaching you how to hoop at the waist and moves on from there! Hooping is a full body workout and TONS of fun!
Zumba: Working out can be healthy, rewarding, beneficial, and also an exhilarating experience!

Zumba fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Our goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!

African Dance: Learn dances from West Africa and experience a great, fun way to work out! For beginners to advanced, this class format utilizes jazz technique in the warm up, abdominal workout and stretch, and then moves into traditional dances from West Africa,
featuring local drummers-Djembe and DunDun players! Be ready for a great workout! Wear work out or dance clothes, lappa or fabric wrapped around your waist, and bare feet.

Tai Chi: Tai Chi is a centuries old holistic art form that incorporates exercise of the physical, mental and spiritual. Class includes both static and dynamic qigong (bioelectric energy/breath work) and the practice of the Chen 18 Essential Form. Tai Chi theory and practical application are important components of each class as are relaxation and having fun.

Qigong: Qi is the body's life force energy which is responsible for our vitality. Gong means skill, work or foundation.

This is achieved through the coordination of physical exercises, meditation and visualization, and breathing exercises. Qigong developed into a systematic healing art that integrates body, mind and spirit and is a main branch of traditional Chinese medicine. The effects of qigong practice include prevention and healing of disease, relief from stress, improved physical strength, improved mental focus, improved sexual function, spiritual enrichment and a slowing of the aging process.

More complete descriptions and variations on our "schedule" page. Click on the class to get a full description, as well as teacher's bio.

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The Synergy Studio • 210.824.4225 •
300 E. Grayson, St. 100 •San Antonio, Texas 78215
© The Synergy Studio, 2006 - . All rights reserved.
• Photography by Louisa Stegmann