Kate Oates Yoga

10/03/2026

Wednesdays 6:45am | WE FLOW 🌅
I called it Sunrise Flow, until I released it was either pitch black throughout in winter, and not quite early enough in summer. So it’s morning flow and we’ll leave it at that 🤗

Just you, your mat, and the best decision you’ll make for your mind all week!

Before the emails ✨
Before the to-do list ✨
Before the world gets in your face ✨

Just movement.
Breath.
Gentle enthusiasm (I can thing extra if you’re low)

A purposeful, satisfying wake-up that coffee alone cannot give you (though coffee immediately after is absolutely encouraged!) ☕️

Wednesday Morning Flow is 45-mins of all-abilities yoga that wakes the body, oxygenates and energises the brain, and sends you into the rest of your week feeling like an actual human.

There’s variety, there’s familiarity, there’s calm with a bit of fire in it ✨

Wanna hear what the others are saying?
🗣️ Someone who “doesn’t do mornings at all” told me it gets them through the second half of the week
💬 A self-confessed non-morning person now calls it non-negotiable
🪫Someone going through burnout said it helped them feel like themselves again.
🫶🏼One person joins from down south and calls it “a bit of the north in their southern house” (I LOVE THIS!) + she turns up, every week, surrounded by 1 or 2 children and says it makes her a better parent for the day.

Join from the living room, spare room, garden office, a hotel rooms on dodgy wifi if that suits your diary! 🛜

Wherever you are, make Wednesday winning! ✨🌈⚡️🙌🏼

➜ Wednesdays @ 6:45 - 7:30am
➜ Online via Zoom
➜ 45 minutes
➜ All abilities welcome

See you tomorrow…… 🌈

10/03/2026

Most of us don’t miss the signs of burnout because we’re unaware. We miss them because they’re not dramatic, which makes them not as important as the other stuff.

The signs include:
➰Getting less joy from the things that used to light you up, maybe it's replaced with relief for ticking things off
➰Feeling like things that more effort for the same output
➰You're taking longer to recover between weekends, and assuming it's "just age"
➰A nagging sense something’s off, even if you can’t explain it so you put it down to something else
Burnout coaching isn’t just for those on the floor.

These signs are signals. Bodies do ask for what they want and need, we just never learnt that language (don't get me started; we actually learnt to go against them).

Today's post is an invitation to pause - for 10 seconds even - for the high-functioning humans keeping things together at work and home, and wondering when they get to breathe.... So many friends and clients are mentioning nervous systems and silent stress lately, and I just want to say, it's not silent. Don't wait for it to scream.....

09/03/2026

Yoga ain't about being bendy! And NO, you don't have to have a bump to be unashamedly unable to touch your toes!
You know, a lot of people can't touch their toes. A LOT. I couldn't touch my SHINS before I began yoga. I hate the word, but it is a journey!

Yoga doesn't care what you 'can't' do.
Yoga encourages you to care what you can do.
Yoga is about turning up.
Moving your body.
Breathing more deeply than you did today.
Feeling freer in your body, more stable, more mobile, more agile.

Leaving class feeling like you’ve been exhaled because you just had an hour to yourself, without your phone, and with nobody asking anything of you.

My classes are real-life friendly, beginner-welcome, and totally non-judgy.

We celebrate wobbles, we welcome inflexibility as a prerequisite, and start where you’re at.

Message me to try your first class or ask any questions. Yoga is like, my FAVOURITE subject!

PS. Happy Monday. Have a great week 🤩

04/03/2026

Pure, unremarkable, human kindness is free.

In business, not everything has to be strategic. Not every connection needs to be a potential lead, nor every gesture a brand moment.

Kindness benefits our health and others' (it's just ironic that it's also a powerful leadership trait, too).

The world is in crisis and horror right now.
With the control we have, let's be kind today, ok? 🩷

03/03/2026

Avocados and I had an accidental hiatus for a few years there? Why? Studio idea! We’re back together 🤩🥑

Today my lunch (AT LUNCHTIME 🎉💥) is frozen spinach, berries, banana, peanut butter, chia seeds, raw cacao, olive oil, and the returning hero herself 🥑

No protein powder today ~ no reason, no regrets.

Reiterating: my lunch. At lunchtime!

Bottoms up! 🍽️

I miss smoothie-queen Kate….

01/03/2026

Yoga isn’t all lavender and OM! (it is sometimes, but not in my classes). Yoga in our classes is powerful. Strengthening. Calming. Restorative. All at the same time.

In my classes, we move with intention, we stretch tight limbs, we let go of the day - and we leave a little lighter.

You can bring your stiff hamstrings / dodgy back / weak knee / crazy-ass headspace / your long week with you, and we'll sweat, move, breathe through it, and settle the chaos a little bit.

That's magic, isn't it?

Weekly classes with me in Cheadle Hulme, and also online, too. If you can't find what you need on. here, DM me or comment and I'll ensure you have the info you need!

Have a goodie, x

27/02/2026

The two types of chatturangha in our classes are here! Using the descriptions of FIVE variations below, can you tell me which ones they are?

1️⃣ The ‘peel down’ version | Lesser known but lovely. There was a time when I LOVED it; pre-pregnancy. I offer caution to niggly lower backs and anyone who has carried a pregnancy.

2️⃣ The ‘half’ version | A keeper forever, if it suits you. Make sure the shoulders are aligned, elbows, hand placement and chest/neck placement - you’re winning.

3️⃣ The ‘knees-chest-chin’ | Historically a hatha adaptation. Personally (although we demonstrate it in the workshop), I don’t teach it. It doesn’t flow.

4️⃣ The traditional “full’ version | Strong, stable and secure when done properly! Will build shoulder strength safely with correct alignment. As an unstable joint, repeating a misaligned chatturangha repeatedly, may cause shoulder injury/repeated strain.

5️⃣ The progressive version | The jump back! Using a base of the hands, an engaged core, one jumps back and lands, gently, in chatturangha dandasana [NOT in plank!]

So, which are these? Comment below! ⬇️

These were taken in 2015 when I first added this workshop to my schedule. I could see that this was confusing pose; not wasn’t easy, nor a pose you could ‘hold’ to narrate!
A pose that deserves time, focus and education.
As powerful as it is pivotal in a vinyasa flow yoga practise.

May fave? I vary, year to year! I adapt to my life, my health. And so that we don’t have to omit it completely (affecting the whole flow), learning the options means all the mental and physical benefits remain and we flow to our needs!

I know it’s almost a swear word.... who loves chatturangha dandasana?

➡️💫Workshop tonight is ON. I’m really damn excited! Spaces left. 6-8pm this evening at ~ all levels welcome!

All the info link in bio, or comment/DM and I’ll share with you 🙏🏼💫

26/02/2026

I’ve accidentally decided to drag you into my post about CELEBRATING OUR COMPETITION! 👏💥🌈

Because competition isn’t a negative word. For passion-led businesses, we love what we do so much that we spend a huge chunk of our walking weeks doing it, and other people who love what we do share that passion with us 🙌🏼

I’ve long said “the more people that do yoga, the happier the world will be” (and I’m right, BTW), and as my coaching business grows, the exact same insight comes out every time ~ the more we know ourselves, the better we do things our way, in our best comms style, using systems that work for us (not everyone else), the better we feel, act, eat, sleep, work, live ~ and ultimately, a diverse population who all contribute and celebrate their uniqueness is (in my opinion) the kind of world I want to live in 💫🌍🦄

I’m going on a whim: I’m going to tag in fellow passion-led businesses that I rate, admire, am inspired by; businesses I can see are built from passion and brilliant, real-deal people.

Tagging below (caveat, I’ll no doubt forget some business I adore and admire, and I’ll regret it later, but my memory is also an executive function I no longer let block my path. Because we’re not letting perfect get in the way of good, are we?)

These aren’t all category specific - most are and I encourage that - but couldn’t resist.

This is me telling you I admire you and what you do 🫶🏼🌈💫

Now…. PASS IT ON!

Kate xx










debbie

25/02/2026

25/02/2026

For the men who’ve been meaning to try yoga….

Tight hips.
Concrete hamstrings.
A back that’s been complaining since 2019.

You run, you lift, maybe you love a cycle, and/or you sit at a laptop for 8+ hours, and your body is starting to shout a bit louder about its concerns.

Yoga is the obvious solution for a reason. It really does work, it really does transform how you move and feel in your bones and limbs. It really might be exactly what you need!

My Thursday class goes out of its way to be passionately welcoming to men. I want nobody to feel excluded from yoga. Everyone can even sit from yoga (especially when the 🌎 is loud).

In this forum, it’s ok to feel as flexible as a wall. Infact, it’s a prerequisite. There’s no assumed flexibility, no complex poses, flowery words. We are about:

✦ Real anatomical teaching, muscles, joints, movement, explained simply and clearly
✦ A class that connects to sport, to stress, to real life
✦ Strong, grounding movement that releases what’s tight and rebuilds what’s switched off
✦ A teacher who was a runner who couldn’t touch her own shins before yoga (not an exaggeration, all true)

I’ve spent years teaching tight, strong, busy bodies. I know training. I know corporate stress. I know what happens when you’ve pushed hard for a long time and forgotten to do the basics. This class is the basics, done really well.

Left from right is optional. Showing up is the only requirement!

I dare you.

**Thursdays | 7:30 - 8:30pm | £15 | Limited spaces | Cheadle Hulme**

📸 Child very much NOT included! Child also a very old pic, 2 years ago today actually; when the dude still said yes to a yoga practise with his mum 🩵