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


Mindful Hot Flow

This class is taught by:

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!

Melanie Deal


Melanie passionately shares the health and physical benefits of yoga with everyone she meets. She began practicing yoga in 1999 due to sciatic nerve damage and discovered that her practice not only alleviated her physical discomfort, it also brought a sense of joy, peace, strength and contentment to her life. She started with an Iyengar-influenced practice, then began incorporating other styles such as Vinyasa, Anusara, Power and Yin. This varied approach to her practice has provided her life with exactly the balance she needs.

In 2002, her desire to help others discover the wonders of yoga led her to pursue her yoga teacher certification through YogaFit, where she earned her RYT-200 Yoga Alliance certification. She is currently pursuing her RYT-500 certification through the Asheville Yoga Center.

Based in alignment and flow, Melanie’s classes emphasize honoring, challenging and celebrating the unique abilities of each student. Her mission is to make her students feel like they can accomplish anything they set their minds to…because they can! She has enjoyed studying with some of the best teachers in yoga today, including Rolf Gates, John Friend, Mitchel Bleier, Betsy Downing, Stephanie Keach, Shala Worsley, Sarah Faircloth, Beth Shaw and Stacey Millner-Collins.

Melanie also enjoys helping children and teens discover their potential through yoga, so she regularly holds special classes designed to do just that. Her two daughters enjoy helping her come up with fun routines!

Follow my blog at http://scyogagirl.wordpress.com

Sue Eang

Sue’s yoga practice first began in the year 2000 as a teenager when she played high school competitive sports such as soccer and running cross-country. Noticing a change in her adolescent body bulking up, she started practicing yoga moves from reading magazines. She thought this would not only help increase flexibility but build leaner muscle. Genetically, she realized she would never be yoga-lean and like any person today she soon was bored holding yoga poses five up to ten minutes each. She thought this is what yoga is all about! Holding poses.

She rediscovered yoga on the mat in 2012 when stumbling across an athletic hot yoga studio. From her first-class forward she became a hot yoga addict – enjoying the detoxification aspects of a hard-core physical workout to the mental focus and clarity yoga provides. She completed her 200-hour yoga alliance and is trained in Hatha and Vinyasa under Quinn Reynolds at Arrichion Hot Yoga in Charlotte NC. Being a native to Rock Hill, Sue is happy to premiere and bring hot yoga to “Only in Old Town, Rock Hill.” She is ecstatic about this opportunity and joining Synergy Yoga Wellness. With the incorporation of breath, positive energy, Samdhaana yoga that Synergy yoga studio offers, Sue found that something in her body just “snapped and popped” (in a good way)…literally and metaphorically. Her body found itself in harmony and you will too.

She received a Bachelor’s degree from Furman University in Asian Studies and loves her versatile multi-faceted life: keeping it business-minded working for her family’s restaurant Basil Thai Cuisine to combining holistic health and wellness as a massage therapist and yoga instructor. She is certified in Ashiatsu (bare-foot massage) and Thai-yoga massage. Two of her most favorite massages to do! You can also find Sue playing on the mat at Glencairn Gardens hosting Yoga in the Park for free public classes.


Lisa G. Gajdzis

Lisa received her 200 hour ryt certification May 2016 in Samdhaana yoga studying under Sara Cain-DaCosta and Michele Tampa-Hoag. She has always been active having a background in dance, music and theater. She received her Bachelor of arts degree in music and theater education through Ferrum College, and also has certifications in Music Together and Kindermusik . She developed her love of practicing yoga after her daughter was born and found the multiple benefits that yoga provided, not only physically but for the mind and spirit. Lisa truly believes that yoga is an intimate relationship between you and your body, once you develop that relationship, you can foster and create compassionate challenges for yourself. Lisa teaches Mindful Hot Flow, Mixed Vinyasa, Lunch Flow and Kids Yoga.
Mindful Hot Flow is calming yet invigorating, it focuses on alignment and breath. Although the 90-95 degree heat takes getting used to, it can quickly become addictive! Mindful Hot is a fusion of traditional a Hot26 and Vinyasa Flow. The pace is designed to create challenge by holding poses longer to develop alignment awareness, engage strength, develop endurance, improve balance, open shoulders and hips. It is where to start a "power" practice and also where to come for growing & maintaining your level of strength and flexibility. It's very important to hydrate prior to class. Also, recommended that you take class more than 90 minutes after a meal. Great precursor is Foundations and Vinyasa Basics.