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



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

Sara instructs the following:
  • Power Vinyasa
  • Warm
    Discover the "Power" and strength within you! This is a vigorous class which builds heat and stamina through sun salutations, linking stronger poses and sequences. This class is created to carry those who have a strong existing intermediate to advanced yoga practice through a series of poses and sequences that lead up to taking peak postures, if desired. Class emphasizes the principles of forward folds, core strengthening, and twists. We also include inversions, arm balances, and/or back bends. Stillness is offered through Deep Stretch floor poses and relaxation will round out the class for a balanced experience mind, body, and spirit. Best suited for those with a basic knowledge of the poses and a Vinyasa practice.  A great precursor to this is Foundations, Basic Vinyasa, or Intermediate Vinyasa.


  • 200 Hour Yoga Alliance Teacher Training
  • Expand your Love of Yoga and join us for Yoga Teacher Training with Synergy Yoga owner, Sara Cain-da Costa
    Training is being rescheduled to start in January 2018.  Check with us by August 27th for new dates!
    We focus on utilizing yoga as a tool for movement towards transformation body, mind, and soul. We give you tools on how to be successful and are direct about what the current market demands. We work on helping you building self-awareness, and how to become the best teacher you can be, authentic to who you are. We focus on what will make you able to lead a successful class from the moment you leave training.

    In this training, you will practice and learn Vinyasa Flow Yoga style along with an exploration of meditation and pranayama. Learn and grow your yoga guide tools, experience hands-on techniques, and gain the knowledge to teach a dynamic, passionate, and creative Vinyasa Yoga Class. We encourage an open-mind during training, not only to foster acceptance of all included, but to aid in character development and self-study.

    In this immersive and extensive training we'll learn and study:

    • The background and history of yoga, though not emphasizing any particular religion or world view.
    • The Chakra System.
    • Overview of Ayurveda and how it's connected to the modern yoga practice.
    • Basic Anatomy & physiology to aid in teaching a safe, balanced class to accommodate all bodies.
    • Verbal and hands-on assists that promote safe physical alignment and deepening of the asana practice.
    • How to guide multi level Vinyasa class experience ranging from Basics to Power and Deep Stretch/Restorative.
    • Scripts to sequence creative balanced linear and mandala (circular) patterns around the mat.
    • The business of Yoga and how to market yourself.

    Additional Information:

    • Workbooks are provided.
    • Mandatory reading is not included in our pricing. Students will be notified about the books upon registration.
    • All classes at Vital Yoga and Synergy are 50% off for the duration of training.
    • Mentoring available.
    • Discounts on workshops.

    For more information, questions or setting up the payment plan call 803-366-9642 or email sara@synergyyogawellness.com

    *We believe in helping people to find their true, authentic, compassionate selves, and translate that into a class experience.

    Training Application:

    *We ask that you answer the following questions and send your completed submission to info@synergyyogawellness.com

    *If your submission is approved, we will request that you come in for a brief interview.

    • Please share with us a little bit about your yoga practice.
    • What new awareness do you hope to come to during this training?
    • From where do you draw the most inspiration in your life? Please share an example or two.
    • List up to 3 things that have changed/improved in your life since you’ve started practicing yoga.
    • Please let us know anything about you that may affect your ability to participate fully in this training.(i.e., pregnancy, injuries, medications, etc.)
    • Do you have any concerns or fears about doing teacher training? If so, what are they?


    $2,400 Early Bird 

    $2,800 Payment Plan is available with monthly installments of $287.50, after a non-refundable $500 deposit due.

    Got questions or need Payment plan info contact: sara@synergyyogawellness.com or 803-366-9642


  • $7 Chillax Yoga Flow
  • Warm
    Dynamic Vinyasa flow with longer held poses that focus on strength building then releasing stress and increasing flexibility throughout the entire body. Class is a perfect blend of both worlds, half Vinyasa and half Deep Stretch. This class is appropriate for those who have some experience with Vinyasa or other flow styles of yoga.