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       Rock Hill: 111 Caldwell St, Suite 101 Rock Hill | SC 29730 | 803-366-YOGA (9642)   


Yoga at the Wall

This class is taught by:

Vinicius Da Costa

Vinicius da Costa

Energy, positivity, humor, optimism, love, is what yoga means to Vinicius. The world is a very complex place. Yoga makes it simple and calm. It puts it all in perspective and brings you peace. Vinicius takes you through this journey in his classes. From the hectic to the peaceful and positive. Every class is an experience. Let him know if it was not!

Vinicius believes a challenging yoga class is both physical and spiritual. His classes demand strength for those who want it with options for all levels, using the foundational and traditional yoga poses (Asanas) and breathing (Ujjayi and Pranayama). He completed his yoga teacher training in 2009 at North Shore Yoga in Chicago. In 2008 Vinicius finished his first IronMan Triatlhon. He works as an IT Executive and has over 20 years of experience in international business.

Born in Brazil, Vinicius has experienced multiple cultures. He brings a latin beat to his classes that makes them warm and cheerful, yet balanced with focused meditation time.

Betsey Williams


Betsey started practicing Yoga to complement a Tai Chi practice. It wasn't long before Yoga became her main practice. Then in 2007 she discovered Anusara style yoga and quickly fell in love with this heart-based, alignment focus methodology of yoga. In 2008 she completed a 200 hour teacher training with Certified Anusara teachers Sarah Faircloth, Stacey Millner-Collins and Kelley Gardner.

In 2011 she became an Anusara-Inspired teacher. In January 2013 she completed the Level 1 Go Grounded Kids Yoga training and continues to grow her education with Go Grounded. In June of 2013 Betsey became a certified Yoga Warrior International teacher allowing her to bring the practice of yoga to our active duty and veteran soldiers suffering from PTSD. In Betsey's classes you can expect to find a playful, lighthearted approach to optimal alignment of the body to allow you to deepen your yoga practice. She weaves a theme throughout the practice which ties our practice of yoga to the daily practice of life.

Betsey also has a diploma in Naturapothy and enjoys growing herbs for their medicinal properties. You can also find her enjoying a good book, working in her yard or enjoying time with family and friends.

Two of her favorite quotes are

What follows "I am" will find you - author unknown

Grace begins when we dare to allow our prayers to be answered - Rolph Gates

Sara Cain-da Costa

Owner, E-RYT200 CEP & Health Coach

Sara is a Yoga Alliance Experienced Registered Yoga Teacher through the Asheville Yoga Center. She has been teaching yoga in studios, gyms, boardrooms, classrooms, parks, ballfields, basketball courts, and more in the Charlotte metro region since 2000. She was also the first Steele Creek area and Fort Mill, SC Power Yoga instructor.  She guides the 200 hour teacher training program for Samdhaana Yoga.

Sara's personal yoga practice started in 1998 as a holistic approach to healing from a traumatic life event. She quickly realized that yoga is a great physical workout but also also a tool to use for life long healing. She has a background and certifications teaching Power, Vinyasa, Yin, Gentle, Prenatal, and kids yoga.  In addition, she's a certiified Yoga Warrior International teacher allowing her to bring the practice of yoga to our active duty and veteran soldiers suffering from PTSD.  She has created yoga programming for Fortune 500 Corporations, Girl Talk Foundation, Girls on the Run, HQ4 Baseball, Clippers Baseball, iCoachurun, Velocity Sports, summer camps, youth and adult athletes, elementary and middle schools, and more.

In addition to yoga, she is a Certified Health Coach through the Institute of Integrative Nutrition.  She also has over 18 years of former corporate leadership experience in Human Resources.  

Sara's style is positive and empowering; she encourages students to grow by finding the calm at their physical edge. She is committed to practicing and sharing the benefits of yoga, fitness, health, and wellness!

email sara@synergyyogawellness.com

Michelle Schaffran

An avid health and fitness life style has been a part of Michelle’s life since she can remember; when she wasn’t working you could find her in aerobics, running, biking, playing tennis, or weight training. She also pursued becoming an aerobics instructor and worked various positions with gyms from LA Fitness in Atlanta to Curves, Women’s Fitness, and Fitness Edge. However, she had yet to experience the mind-body-spirit connection and body awareness that yoga provides.

From the day of her first class nearly 9 years ago she became an avid yogi. And in 2009 she completed the 200 Hour Yoga Teacher Training from the Certified Yoga Alliance® program at Charlotte Yoga Studio in Power Alignment Yoga with Grace and Mylinda Morales. To further her knowledge and growth along her yoga path, she also completed a 200 Hour Yoga Teacher Training at Y2 Yoga which included a study of the Ashtanga primary series with Johnna Smith and Tanner Bazemore.

She believes that yoga can be for anyone that desires it! Her passion is to share what she has learned and experienced; meeting each student where they are in their practice from the beginner to the more advanced yogi!

Patty B. Benjamin

Patty began practicing yoga, on and off, about 10 years ago. She was (and still is!) and avid weightlifter, and she thought it would help stretch her muscles. She then mainly used yoga as a cardiovascular workout. After she sustained an injury, she found herself back on her yoga mat, many years late, yearning to become a dedicated student.

Parallelling that journey, she was a science teacher for 9 years. After deciding to pursue other opportunities, she found herself missing teaching. When she discovered Mara Healy’s Universal Yoga Teacher Training in the summer of 2012, she was, once again, very excited to be able to share something she loves with others. She completed her RYT 200 in Universal Yoga.

When she is not practicing, teaching yoga or at the gym, you will probably find her sitting in various coffeehouses around Charlotte, tapping away on her computer. She is a blogger and loves writing about about how yoga happens (off the mat!) in my every day life. She also loves to make jewelry, garden, eat at cool restaurants, and spend time in nature.

Jenny Price


I trained in Charleston, SC at Blue Turtle Yoga studio and am grateful for all the wonderful and passionate individuals that I have been able to practice with. Although I am trained in vinyasa flow, I also love to teach gentle therapeutic yoga. I have a Bachelors of Science degree in Physical Education with a concentration in Heath Promotion and am passionate about sharing my enthusiasm for health and stress reduction with others. I believe that overall wellness involves balance.

It humbles me to have the opportunity to practice with new students each class. Yoga is about cultivating awareness and finding confidence within ourselves. It is my mission to guide you on your yoga journey. This is your practice, I am simply your guide.

Breath. Believe. Prosper.

Pam Johnson


Pam has been practicing yoga since 1999, when she found solace in it following a divorce. Initially trained in the Iyengar style, she spent several years in Ft. Lauderdale, Florida as a student at the Broward Institute of Yoga. She often subbed classes there, and coordinated a children's yoga program. In 2006 she relocated to Fort Mill where she took a short break from her practice to have another baby. In 2009 she discovered Vinyasa style yoga and her practice began once again in earnest. She obtained her RYT-200 in Vinyasa Yoga in 2013 and is excited to be a member of the Synergy Yoga team!

Pam is a mom to two wonderful daughters (aged 21 and 8). After several careers in varied fields, Pam has found that her purpose in life is to enrich the lives of others through her service to them in various forms.  She is looking forward to returning the elementary school classroom as a teacher for the fall of 2017.


Jason Bennefield

Jason is a South Carolina native and Winthrop graduate. He was introduced to Yoga in 2004 and since then his love for this ancient practice has continuously grown.
Jason spent four years teaching English in Japan and after returning to the states he completed his training in 2012 in Hatha Yoga in Austin, Texas under Sadani Houtz. Jason believes that a regular Yoga practice can be truly transformative and hopes to bring a little peace into the lives of those who practice with him.
Participants set their mat along the studio wall for support and stability. Using the wall has great benefit for those who have trouble weight bearing (on wrist for example), allows for learning great alignment and learning where your body is spatially. It is beginner friendly but can also be very challenging. This class is suited for all levels, and is especially supportive for those who are dealing with knee, back, hip or other structural issues.