Hot Yoga Flow with Sarah

Hot Yoga Flow with Sarah Friendly, welcoming yoga classes suitable for all levels, including beginners.

A yoga workshop is basically a longer period of time to work towards particular postures or focus on specific areas eg h...
01/03/2026

A yoga workshop is basically a longer period of time to work towards particular postures or focus on specific areas eg hips, spine etc. Today 10 awesome people joined me for an arm balance & headstand workshop.

No dates as yet but I was thinking of doing a 4 week progressive block (prob a Sunday morning) to focus on Crow or headstands. If this is something that you’re interested in, I’ll try do a poll or just comment what you’d prefer - Crow 🐦‍⬛ or headstand 🤸🏻‍♀️

More about today 😀
The super lovely, encouraging & brave people booked up on their own, not knowing who else would be there. They stepped out their comfort zone & came in for an arm balance & headstand workshop - crow, eight angled limb, forearm & tripod headstand. Each person did amazing & both feet were lifted 🚀 So grateful for them choosing to spend their Sunday morning learning a new hard thing.

We used loads of blocks, bolsters, a yoga wheel, the wall & a beanbag to help us get flight. The props don’t make things easier but when you’re shown how to use them, they really help you create more space in your body & help you progress & build confidence.

⬇️ is more about the videos & my experience
None of these came easily to me. I help to teach them using knowledge gained over years of falls & mistakes. Never any pressure, only encouragement for these challenging postures & I 100% understand your frustration & desire to feel confident in them!

1️⃣Crow (my nemesis posture) finally “got it” in 2021 (during Covid when it became a goal to help keep me going). I then stopped doing it 🤷🏻‍♀️ after a while, I lost all confidence in it (I’m talking 3 or 4 years) until Thursday of this week & Crow took flight again 🙌🏼

2️⃣When I was happy doing it on concrete. Today my mean inner voice says “I should be able to still do this” was pushed to the side & back building confidence with a bolster.

3️⃣4️⃣More control felt in forearm & tripod headstand by lifting up rather than kicking up. There are progressions that we work on before doing it with a straight leg.

A huge thanks to everyone who came with local self employed folks tagged ⬇️


Social media feels a bit scary to me & I really don’t love having my photo taken (I didn’t even have a photographer at m...
20/02/2026

Social media feels a bit scary to me & I really don’t love having my photo taken (I didn’t even have a photographer at my wedding 😅).

Anyway, out my comfort zone but inspired by saying “Share the people behind the business” & encouraged by my coach here is a pic from my birthday last year 👋🏼 & some info on my style of yoga & why I teach it.

I’ve been practising & training in many different styles of yoga for over 20 years, learning from some incredible teachers. From that I developed my own style.

I’ve been teaching a strengthening style of hot yoga and vinyasa (flow) yoga for over 10 years. This style helps to improve joint stability but also improves your range of movement & flexibility. Creating head space & guided intentional breathing (pranayama) are standard in the weekly classes.

I’m a bit of an anatomy geek 🤓 I trained full time for a year in Swedish Massage & Body Therapy around 20 years ago. This gave me a strong foundation in posture, how muscles work & injuries that can come from tightness & lack of stability. I’m especially fascinated by the nervous system ie how stress shows up in the body (physically & mentally) & how we can support the parasympathetic (rest & digest) response through breath and movement. This hugely influences how I teach.

I continue to study anatomy for yoga through courses, physios and teachers I admire, updating my cues & sequences with up to date knowledge while keeping roots in traditional yoga (Sanskrit names often included & always with a Scottish twang 😄).

I could give loads more info on the “why” to how I teach the way I do but i’m trying to keep this short 🙈

Booking info:
Timetable is above ⬆️
All guaranteed weekly spaces are currently full (a huge thank you to everyone who comes). If my classes appeal & you would like to join the waitlist just message me with the class(es) that suit you & whether you’re happy with occasional spaces or want to wait for a guaranteed one.

Classes are one hour & suitable for mixed levels.

If you’ve read this far, thank you 🙏🏼
Any questions, just ask ✌🏼

PS the online is only suitable if you have been to a studio class of mine.

H O U S E Y O G A F L O WWe're back!With two events, since the love for the last one was overwhelming.Saturday 14th of...
15/02/2026

H O U S E Y O G A F L O W

We're back!

With two events, since the love for the last one was overwhelming.

Saturday 14th of March
5.45pm and 8pm.

For the wellness and dance music lovers that want to be home by 10pm - we got you!

We've created this beautiful class where you can come flow to the music through yoga. Reset your mind. And most importantly feel the music more freely with a dance at the end.

If this sounds like a bit of you, DM either one of us to book in.

Tickets are £28 with a welcome alcohol-free drink on arrival.

bettyb_dj

Thank you so much for all the support for our DJ & yoga night 🫶🏼 had this idea of a yoga & DJ night at the start of last...
25/01/2026

Thank you so much for all the support for our DJ & yoga night 🫶🏼

had this idea of a yoga & DJ night at the start of last year. She asked if I’d be involved, I thought it sounded amazing & something totally different for the area so immediately said “yes” - before the nerves/self doubt said otherwise 🫣

Lots of chats, coffees, voice notes & messages later & the date was set for November - eeek! Then it sold out within an hour! An unexpected operation meant it had to be postponed but on Friday 23rd Jan it happened 🙌🏼 what an amazing energy everyone brought 💫

Outside of 90’s raves I have never seen a room full of people have such huge smiles on their faces from start to finish with zero alcohol 🪩 🧘🏻‍♀️ 🧘🏻 “An alternative Friday (or Saturday) night” was here.

The music was incredible. Betty B knows my style of yoga & her set was perfect. The music afterwards had everyone dancing from start to finish making good use of the fans we’d brought 🪭 (can’t have a Betty B night without a fan!)

Thank you very very much to everyone who came. We couldn’t have had a more encouraging & supportive first night. It was a big step out the comfort zone for us both; delighted (& relieved 🫣) all the effort paid off!

We hugely appreciate all the people who have messaged wanting to book into the next one, seriously thank you 🫶🏼 we will post on here when we have a date. It’s only just beginning…….

Thanks to .place.next.door & for the pics; social media & photography skills will never be my strong point.

*edit this is now full. Please message to be added to the waitlist in case of a cancellation. Thanks so much for the int...
13/01/2026

*edit this is now full. Please message to be added to the waitlist in case of a cancellation. Thanks so much for the interest.

🤸🏻‍♀️ Arm Balance & Headstand Workshop

I’ve had lots of requests, so I’m delighted to be running an arm balance & headstand workshop. We’ll use plenty of props to help you find balance & boost confidence in getting airtime 🤸🏻‍♀️

Details:

Sunday 1st March
10am–12pm (don’t let the 2 hours put you off 😁 we’ll be chatting, snacking, and enjoying coffee too!
At
£25

This workshop is ideal if you:

• come to class regularly and want to try arm balances or headstands for the first time

• want to feel more confident in these postures

• fancy some juicy yoga on a Sunday morning

Spaces are limited so everyone has plenty of wall space, and I’ll be able to offer hands on assists to help build confidence.

I’ve said it before, but I only started to feel comfortable with headstands and arm balances in my 40s. My confidence with them has been, & still is, a bit of a rollercoaster! I’ve made pretty much every mistake possible, which has helped me develop cues that (hopefully!) make things clearer for you. I also completely understand the frustration; all of this will be covered on the day.

Please see me at class or send me a message to book your space.

This is my ‘shortened version’ of an appreciation post 😂This was a part of life recently. Pleased & lucky to say no furt...
09/12/2025

This is my ‘shortened version’ of an appreciation post 😂

This was a part of life recently. Pleased & lucky to say no further surgery or treatment needed. Moving on with more gratitude, a clearer head & consciously looking for more joy on this crazy little journey 💫

When you’ve worked hard to build a business over 10 years (hate calling it that when so many regulars have become genuine friends but it’s what pays the bills), I diverse 🙈 Anyway, taking unplanned time off adds an additional layer of stress to illness. I am so very grateful to the people who regularly come to classes for their “favourite of many” postures 🤭 they have my back in a way where I cannot thank them enough. Their kindness, support & loyalty has meant more than I could ever put into words & given huge peace of mind. Thank you very much.

Very grateful for & huge amount of thanks to Jen Tranquility21 who has looked after YFS to the point I didn’t even need to think about it & I could rest & recover.

A bit on my recovery. Confidence has taken a huge knock, way more than I ever thought. I started using yoga to rebuild stability & mobility in my shoulder. Moving mindfully & checking in with my breathing has helped massively to get out of fight, flight & freeze.

I’ve loved getting back to adapted strength training with the kind Ladies That Lift with Coach Cariss. Cariss has also kept in touch & helped keep my head from wobbling this past wee while 🩷

I really am lucky to have such top tier family & friends, genuine kind & caring people who look out for each other. I truly believe only good will come from this. I already have a new kindness & respect for my body with what it has been through & how it is recovering.

⬆️ & that’s it halved since I wrote it after my results 😁

And THAT is why footballers practice yoga!Massive well done to Scotland in qualifying for the World Cup! What a game!
19/11/2025

And THAT is why footballers practice yoga!

Massive well done to Scotland in qualifying for the World Cup! What a game!

has been coming to my classes for over 6 years now. He painted the mandala on my wee studio in 2021 & it still looks am...
20/10/2025

has been coming to my classes for over 6 years now. He painted the mandala on my wee studio in 2021 & it still looks amazing 😍 I asked if he could paint something for me to give to my son as a Christmas present as a Spartathlon reminder (a non stop 246km race across Greece). He hand engraved this incredible mirror instead!!! Unbelievable talent.

So when .21 & I wanted something a bit different for our logo inside he was our first ask.

Thank you Rob, I absolutely love it. I could stare at the free hand brush strokes & textures for hours 😍

He has recently moved from Edinburgh & opened his own amazing tattoo studio in Falkirk. You can check out his work & see info on how to book in on his page.

Rob will be doing more work within the studio & we cannot wait to see it!

In case you’re interested, I’ll put more info on the mirror & it’s meaning in the comments.

18/10/2025

.21 sent me this - I have never related to something on social media more 😂

Nothing makes me feel more awkward than standing in front of a camera! I am SO grateful for the word of mouth recommendations that have got people coming to my classes & thankfully, lots of them stay. That is never taken for granted & I will always work on my sequences & cues to help you get the most out of your class.

To give you an idea of how much I dislike being in front of a camera……When I got married I didn’t even have a photographer 😂

This dislike is also the reason my online classes can only be accessed from people who have been to classes before or are friends of friends etc. Not best business sense but me being ‘able to be me’ when taking classes online or face to face is one of the things that make my classes different ✌🏼

Credit to for creating this!

What a gorgeous but freezing autumnal day 🌞 🍂 PAYG spaces this week are in:Monday 10.30amWednesday 9.45amThe timetable i...
22/09/2025

What a gorgeous but freezing autumnal day 🌞 🍂

PAYG spaces this week are in:
Monday 10.30am
Wednesday 9.45am

The timetable is on the 2nd slide. Please message me to book in or to be added to the waitlist for any other classes.

I offer a guaranteed space in my classes with a 4 week block booking. The Monday 10.30am class is the only class with a guaranteed space left in it. PAYG is an option for all classes but only when there is a space.

£37 4 week block
£12 PAYG
£70 for 7 PAYG classes (used over 6months)

To be added to the waitlist for a guaranteed space just message me 🙂

Thank you.

I smile big when I see the pics side by side as it’s too easy to forget just how much it took to get here.The years of s...
09/09/2025

I smile big when I see the pics side by side as it’s too easy to forget just how much it took to get here.

The years of saving to enable this to happen have all been worth it when you feel the atmosphere in classes & see how much everyone enjoys the new space.

The people that come are the reason Jen .21 & I built it.

Forever grateful for the help, positivity & encouragement to take from a dream to reality.

Excited for all that is to come ✨

Address

The Cowshed
Larbert
FK11YR

Opening Hours

Monday 6:15pm - 8:45pm
Wednesday 11:30am - 12:30pm
6:30pm - 9pm
Saturday 8am - 10:30am

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