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




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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

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 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

Rita began practicing in 2004 as the result of a very happy accident. While sitting on her mat waiting for her Saturday morning Pilates class to start, a new teacher walked in and welcomes us all to Mixed Level Vinyasa Flow. Rita continued to come to that class and others and soon found herself hooked.

She completed her 200-hour Yoga Alliance training with Stephanie Keach at the Asheville Yoga Center in May 2013. "Yoga has been such a positive part of my life through some very difficult times. I am grateful and blessed to finally be able to share the gift of yoga with others through teaching with a light hearted approach and loving touch."

Anastacia's yoga journey started as a teenager when she was seeking to increase my flexibility. At the time she was an aspiring ballet dancer and was desperate to make her body do what it needed to in order to “fit the mold.” After just a few months she fell in love with yoga, and realized that there was much more to it than just the physical benefits. She became more in tune with her own body and less concerned with achieving any ideal. With each practice she learns to be content with exactly where she is and to be grateful for each breath that moves me through the postures. To this day still learning on her mat, and love sharing the peace and energy that yoga can bring to people in the midst of life.
Demi has 10 years teaching experience with Nia and is a Blue Belt level Instructor. She was introduced to it in 2002 in San Diego CA. She instantly fell in love with Nia's philosophy, world music and holistic movement. She received her 1st level of training in CA. in 2004 before moving to Charlotte in 2005. Additionally, she is an Ageless Grace educator, an experiential workshop facilitator, and an EFT coach. She is CPR certified.

Demi, is also the author of two books based on the Science of Mind principles and her empirical understanding of the Laws of Attraction:
About Spiritual Mind Treatments:
Setting the Law of Attraction in Motion and
BeJoWiLo’s Upper House:
Law of Attraction Basics for Children.

Demi was born and raised in Athens, Greece. She has lived in Turkey and in several U.S. States. She has two grown sons and two grandsons!

She’s passionate about kicking her shoes off, letting her body move to Nia's world music and inspiring others to do the same in order to find physical and emotional health through movement!
She also offers an annual Seaside Nia Retreat @ the Greek island Agistri in late Summer.
Her life's philosophy that perception creates our reality and that the Universe ultimately has our best interest at heart, keeps her grounded in a world where visions and desires manifest in alignment with our highest good.


Heather has been practicing yoga in North Carolina for 15 years. She became amazed by the connection she felt with her child during prenatal yoga, and took exercise and relaxation to a lifelong study and way of life. She has 240 hours certification from Neighborhood Yoga in Boone, NC. There she studied with Parayoga expert Kelly Golden and Anatomy professor, dancer, and studio owner Valerie Midgett. She has been teaching for 5 years, with classes that vary from Power Yoga, Corporate Yoga, and Relaxation Yoga. She looks forward to bringing her soothing style to Synergy Yoga.
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.
Rachel Field, originally from Upstate New York, began practicing yoga in college around 2006 as a way to distress, both on campus and trying out studios in Boston, MA. She pursued both her undergraduate and graduate degrees in Clinical Exercise Physiology, knowing that she wanted to help others live a healthy lifestyle. Upon moving to Charlotte in 2010, she began a part time career at the YMCA, and in 2012 she began to work full time in Cardiac Rehabilitation for Carolinas Healthcare System. Seeing firsthand how a stressful lifestyle can impact one’s life, and the development of heart disease, only fueled her passion for learning stress management techniques. She currently enjoys teaching her patients how to implement yoga and relaxation into their lives. Through staying involved with the YMCA on a part time basis, she learned of an opportunity to become a yoga instructor. In February 2015, she completed the GoalYoga training with Ken Heptig. It just so happened she was also pregnant while finishing teacher training which stimulated her interest in prenatal yoga. She has training with Amani Murray and looks forward to signing up for more advanced training as well. In her free time she loves running and walking with her Boston Terrier Eli, spending time cooking and traveling with her husband and getting ready to add a baby girl to their family in the Fall of 2015.
Carolyn is originally from the mountains of North Carolina.  Her first experience with yoga was at sixteen when she put in her parents' copy of Rodney Yee's AM Yoga.  To this day, she still remembers how amazing she felt afterward. However, it wasn't until she was 24, and finally bought a book on yoga, that her true yoga journey began.  After an injury made pursuing a career in dance impossible, she came to yoga hoping to find a replacement only to find so much more.
In 2014, she finally made the decision to share her love of Samdhaana Yoga with others, finishing her training in June of 2015 with Sara Cain da-Costa and Melody White.  It is her hope that everyone who attends her class feels safe exploring their bodies and taking their practice deeper.  
When she is not teaching, she can be found chasing after her spirited daughter and spending time with her wonderfully supportive husband, a Rock Hill native.
Lydia began her yoga journey in April of 2013. Looking for a low impact form of exercise, yoga seemed to be the perfect option. As a former ballet dancer, she needed a form of movement that was gentle on the joints, but still expressive, and she fell in love with yoga right away. Her journey with yoga coincided with the opening of Synergy Yoga and Wellness and it was a perfect fit straightaway. After 2 years of almost daily yoga classes she decided to embark on yoga teacher training with Sara Cain Da Costa and Michele Tampa Hoag through the 200 Hour Samdhaana Training created by Melody White of Sacred Space in Mt. Airy, NC. Lydia graduated from teacher training in April 2016 and has been teaching ever since. Lydia's love of arm balances, deep stretch and creative flows brings a well rounded funky spark to her classes. Expect encouragement, a challenge and a fun playlist when coming to her class! Visit her on Instagram @takenoprisoners42 for yoga challenges and inspiration!
RYT 200
Born and raised in Miami, FL, Patty first discovered yoga in college in 2005. It wasn't until after the birth of her first child that she became passionate about nutrition and overall wellness. She went back to yoga and graduated from the Skanda Yoga 200 hour teacher training in 2012. Skanda yoga is a breath-inspired, alignment-based, power vinyasa style of practice. Her classes are dynamic, with emphasis on the breath and alignment, both part of the Skanda principles. Patty loves to challenge people to grow in their practice and go places they never knew they could. She has a passion for making a difference in peoples' lives and guiding them to be the Divine Light that we all are.
Emily had her first taste of yoga at Jivamukti Yoga School in New York City in 1998 and has practiced yoga ever since. She is a yoga mutt, having studied Iyengar, Anusara, and Ashtanga, among others. Emily received her yoga certification in Costa Rica in 2010 and taught in El Paso, TX and Winston-Salem, NC before moving to Rock Hill in 2014.
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