sally rowland yoga

13/04/2026

Sunrise : Beach : Sister - perfect way to start the day ☀️

01/03/2026

Yoga beneath the palms 🌴🙏

26/02/2026

Sal is in Sal 🌴!
Swapped my Bushy park walk this week for a daily walk on this incredible beach on Sal. Stunning
Can’t recommend this place enough for guaranteed winter sun.

26/02/2026

08/02/2026

Free YIN YOGA class on Zoom this Thursday 6 to 7 pm.

Join me online for 50 minute yin yoga class. 50 minutes slow yin followed by a 10 minute guided relaxation.

Simply roll out a mat, dim the lights, light a candle and allow yourself to totally wind down.

Our days are so full and we all move at such a fast pace with multiple demands on our attention. Slowing down during the practice of Yin is so beneficial to our minds and bodies.

Yin is slow passive and all the poses are mostly seated or laying down. Poses are held for several minutes where we have time to focus on breath work or you listen to mindful readings or poems. The longer held poses work into the deeper connective tissue of the body where we hold tension. These deep stretches also stimulate the body’s energy meridians.

This is a practice for everyone. You do not need any previous yoga experience.

Message me on here or email / text to book a place and I’ll e mail the zoom link over on Thursday afternoon.

sally@sallyrowlandyoga.co.uk /. 07973 21713

04/02/2026

Movement is essential for our well being.

Whether you want a slow stretch or some faster flow yoga has it all.

Join me for flow yoga on:-
Mondays in Hampton Hill
Wednesdays in Teddington
Or if you’re not local then Fridays via Zoom! Mixed level c classes with both slow gentle opening stretching and vinyasa flow. All classes end with a 10 minute guided relaxation.

message me for more details or book on my website
https://www.sallyrowlandyoga.co.uk/

28/01/2026

7 minute sequence . 5 poses to stretch and open the body.

1. Alternate arm and leg balance. Builds core strength and balance. Strengthens lower back, arms and helps coordination. Keep core engaged. Think of lengthening arm and leg in opposite direction. Keep neck neutral.
INHALE on the extension and EXHALE when releasing it bring elbow to knee.

2. Lunge twists. Opens shoulders and chest , increases flexibility of lower back. Rotates the spine.
INHALE on the lengthening of arm and EXHALE on the moving over to side and opening out. Ensure front leg is at a right angle.

3. Prayer twist. A deep twisting posture that increases spinal mobility while strengthening the core and back muscles.
Ensure front leg is at a right angle ie knee over ankle. Engage core as hands come together , lean forward and twist placing elbow on thigh to aid twist . Try to keep naval away from thigh. Ear away from top shoulder ie neck long .
INHALE on lean forward EXALE on twist . Hold for a few breaths and untwist on EXHALE. Lifting back leg for a more dynamic pose but not necessary .

4. Moving bridge. Rejuvenating back bend for all levels of yoga strengthens glutes, hamstrings and lower back,opens chest and shoulders .COUNTERACTS DESK SITTINg
Feet under knees and hip width. Squeeze core abs lift hips then back slowly off floor them lower in same way. Arms press to ground to stabilise.
INHALE on lifting up EXHALE on lowering.

5. Spinal twist. Increases flexibility of spine, relieves lower back tension / pain. Squeezes into internal organs which is stimulating.
INHALE on drawing knee in and EXHALe as you draw knee across body . Try keep both shoulders on the ground.

JOIN ME ON ZOOM ON FRDAY MORNINGS 09.40 to 10.45.

OR LOCALLY .Monday morning in Hampton Hill
Wednesday evenings in Teddington.

Message me for more details

28/01/2026

5 simple stretches for any level. 7 minute sequence.

1. Alternate head and arm balance. Builds core strength and balance. Strengthens lower back.
Keep head in neutral. INHALE on extending arm and leg and EXHALE on drawing elbow to Knee. Keep core engaged.

2. Lunge twists . Opens shoulders , builds flexibility in spine as rotates spine. INHALE as you reach arm up EXHALE as you stretch arm over head etc.

3. Prayer Twist. Ensure front ankle under knee. A great revolved twist that increases spine mobility. Strengthens thigh, core and back muscles. INHALE as you lean forward slightly and EXHALE as you twist. Hook elbow to thigh to aid twist. Keep top ear away from shoulders ie keep neck long and don’t over extend neck.

4. Moving bridge. A rejuvenating back bend for all levels . Ensure feet are under hips to start. Squeeze glutes and lift lower back first hips then peel back off floor. Use arms to help lift. Lower in the same way ie: top of spine first. INHALE as you lift hips EXHALE as you lower.
This pose counteracts desk sitting ! Strengthens glutes, hamstrings and lower back opens chest shoulders and hips.

5. Spinal twist. Laying flat bring one knee to chest use opposite hand to hold knee and bring it across body. INHALE knee in EXHALE to twist. A restorative pose to relieve lower back pain and increase spine mobility. Keep both shoulders on floor .

27/01/2026

Hot health tip:-

Not only is the lovely aromatic fragrance of Rosemary gorgeous but research suggests that it can have an affect on the biochemical pathways in our blood and can aid memory, boost brain function plus help us keep awake and alert. Ladies of a certain age ( like me ! ) this is great news as what a lovely way to solve this problem.

I read this in an article by Professor Kathy Willis ( University of Oxford ).
I went straight out picked some from my garden and have in a vase and bought some Tisserand aromatherapy oil and have it in my burner as I type this. What an easy way to support our health.

23/01/2026

Sound Bath next Thursday 29th January at Newland House School Twickenham 6.30 to 8.00pm.

Enjoy 40 minutes of restorative slow yin yoga followed by 45 minutes of being bathed in calming sound.

Join me and Marco https://soundsalvej.com/

All sound wave therapy allows the brain to move into an alpha or theta dominant brain wave state. Our normal awake state is a Beta frequency where we are alert, our minds busy and concentrating.

Allowing yourself to surrender into an alpha / theta frequency you will drift into a deep relaxed state of consciousness. This is deeply restoring for the body both mentally, emotionally and physically.

Scientific studies indicate that sound baths provide tangible benefits by activating the parasympathetic nervous system. In turn this reduce stress, calms the mind. Sound therapy has been proven to stimulate circulation, promote cellular regeneration and enhance the bodies natural healing processes.

To book please go to my website https://www.sallyrowlandyoga.co.uk/

Or DM me for more details

Yin is a super easy yoga practice for anyone. No need for any previous yoga experience.

Future dates …. 12 th March and 30th April

21/01/2026

5 minute easy gentle stretch sequence for any time of day.

1. Seated twist - stretches spine, lower back and shoulders , fires up digestion, eases back pain. Inhale as you lift arms and length spine . exhale as you twist. One hand directly behind you to help sit straight. Other hand on knee to help easy you deeper.

2. Simple side bend ( C shape ).bending at the waist is an excellent way to increase mobility, flexibility and open the intercostal muscles ( between the ribs). Increases lung capacity and can improve posture.

3. Head to knee pose. Bent leg opens that hip. Forward fold over straight leg lengthens spine, stretches hamstring and inner thigh. All forward folds calm the mind.

4. Cat -Cow. The ultimate gentle stretch for the spine and back. Flexion and extension moving with the breathe eases back stiffness and increases flexibility. Exhale as you arch back tuck chin and bottom under. Inhale as you lift the head and bottom up !

5. Supine open stretch . Bound angle legs and hand to opposite elbow over head. Stretches front of body. Shoulders, hips, inner thighs. A great all over stretch.

If you are local to Teddington join me on Monday mornings or Wednesday evenings in person classes
If not local join me on Zoom on Friday mornings . 9.30 to 10.45. DM me for more details.

Or book via my website https://www.sallyrowlandyoga.co.uk/




increasemobility

08/01/2026

Class timetable for 2026 going forward as below .

If you are local to Teddington or Hampton please join me and my friendly bunch of yogis for a deep stretch and some mindful breathing.
If you are not local join me via Zoom on Friday mornings with another friendly bunch for more of the same 🙏
I try to make each class different whilst also repeating many poses too. All classes end with an 8/10 minute guided relaxation and a reading or poem.

Classes are 75 minutes and mixed ability hatha yoga. Apart from the Monday class at 11 am which is gentle and a much slower pace.

£15 per class.
Book via my website https://www.sallyrowlandyoga.co.uk/

Any questions DM me or 07973 212713.