Yoga Flow Sandra

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Yoga Flow Sandra

+500hour experienced & certified Yoga teacher & teacher trainer. Classes tailored for your needs. Yoga studio

16/09/2025

A one-breath, hand-to-head adjustment can teach length before shape -fast. Touch → brain updates → remove hand. If the space stays, it’s learned. If not, don’t add force; fix the base and try again. Works beyond Triangle, too.

Adjustments Workshop for Yoga Teachers - Sat 25 Oct (London)
Link in bio. (And a FREE ‘Adjustments Toolkit’ PDF)

12/09/2025

Hands on hips, chest wide, feet grounded - the superhero pose.
Back in 2012, the research suggested it could change your hormones. Testosterone up, cortisol down, confidence up.

But when scientists tested it again, the results weren’t the same. The confidence boost was real -the hormones, less so.

It’s a good reminder: science evolves. And in the meantime, the simplest lesson still works -try it and see how you feel.

I’ve written more in my blog:
👉https://www.yogaflowsandra.com/blog/feel-like-a-superhero

What about you - do you notice your body language changing your mood?

09/09/2025

Karnapīdāsana (Halasana variation) - the power of a whisper-light touch

Inversions can scramble orientation: vestibular + proprioceptive signals are different upside down, so students may simply not know where to lengthen from.

In this assist I place a feather-light touch between the shoulder blades and cue:

“Lengthenlift here - from between the scapulae.”

“Breathe into your back ribs.”

That tiny haptic input often restores axial length and eases pressure off the wrists/neck without pushing.

Teaching reminders:

Back of neck long; throat soft.

Ground through shoulders/upper arms rather than loading C-spine.

Inhale widens the back ribs; exhale lets the sacrum lengthen away from the crown.

If this kind of precise, low-force assisting is your jam, I’m running an Adjustments Workshop for Yoga Teachers -25 Oct (London).

Grab your spot here: https://www.yogaflowsandra.com/teacher-workshops-london-oct25

Free Adjustments Toolkit here: https://www.yogaflowsandra.com/adjustments-toolkit

05/09/2025

Think Savasana is just a cosy lie-down at the end of class?
Its origins are a little darker…

In traditional Ta**ra, “co**se pose” meant exactly that: sitting on an actual co**se. ⚡️ Drowning, snake-bite, lightning-strike - all had their own rules. (And some co**ses were off-limits 👀).

Don’t worry, my classes stick to the modern version - but I couldn’t resist digging into the interesting history behind yoga’s most restful pose.

👉 Curious? The full blog is up now :

https://www.yogaflowsandra.com/blog/2021/7/25/why-do-we-lie-down-in-yoga

02/09/2025

Yoga teachers - when you adjust, where’s your focus?

Most trainings teach us to look at the student’s body. But our own stance matters too. For example: Locked knees put more load into your back; bent knees recruit strength from quads and glutes.

In my Adjustments Workshop for Yoga Teachers (25 Oct, London) we’ll practise how to support students and look after our own bodies.

Book your spot here: https://www.yogaflowsandra.com/teacher-workshops-london-oct25
Or download the free Adjustments Toolkit to get started.

26/08/2025

🧘‍♀️ One pose, endless adjustments…
Downward Facing Dog is the one teachers adjust most often - but there are many more options than the default.

I’m sharing a few examples. Some are simple and light, others more hands-on. Each has a different effect for the student.

If you’d like to explore and practise these in real life:
📍 Adjustments Workshop For Yoga Teachers
🗓️ Saturday 25 Oct, 1:45–6pm
📍 The Light Centre, Monument, London

Book your place here: https://www.yogaflowsandra.com/teacher-workshops-london-oct25
Or, if you can’t join, you can download my FREE Adjustments Toolkit PDF here: https://www.yogaflowsandra.com/adjustments-toolkit

19/08/2025

Teachers often ask me why I sometimes cue students to “press OUT” instead of “lift UP” in this pose.

The reason isn’t aesthetics - it’s functional. Pressing gently outwards wakes up the glutes, stabilises the knees, and stops the arches from collapsing. It’s a small adjustment, but it changes how the whole body supports the shape.

This kind of cue is a contemporary, functional anatomy approach that helps students use their muscles, not just chase the look of a pose.

I’ve put together a free Adjustments Toolkit with practical ideas like this. (link in bio) https://www.yogaflowsandra.com/adjustments-toolkit

And on 25 Oct, I’ll be leading a hands-on workshop in London where we’ll explore adjustments in detail.

12/08/2025

Yoga teachers - ever started an adjustment and instantly thought “Nope… abort mission”? 🙈
Or looked at someone in a pose and had no clue where to even start?

You’re not alone.

That’s why I put together The Adjustments Toolkit – a free resource packed with:
✔️ What to think about before you adjust
✔️ 4 types of adjustments and when to use them
✔️ How to read your student’s body (and breath) in real time
✔️ Consent that’s more than just a quick “okay?”
✔️ Real-world examples you can actually remember in class

So you can walk into your next class feeling clear, confident, and ready to help your students find their best shape - without second-guessing yourself.

📥 Download it free – link in my bio
Your students will feel the difference. And so will you.

Address

Egham
TW200

Telephone

+447768727449

Website

http://www.yogaflowsandra.com/, http://www.yogaflowsandra.com/120-free-themes-for-yoga-teachers

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