Vinyasa Flow Yoga Classes for Everyone | Body Flows
Yoga Classes and Retreats in Sonoma California
  • KIDS
Move. Breathe. Balance. Flow.

"To perform every action artfully is yoga." - Swami Kripalu

Sally Mitchell, founder of Body Flows, is an E-RYT 200Hr (Experienced Registered Yoga Teacher) and a YACEP (Yoga Alliance Certified Education Provider).

Sally studied Vinyasa Flow Yoga with Vidya Heisel of Frog Lotus International in Costa Rica in 2010, and is inspired by many teachers from which she continues to learn.

Vinyasa Flow Yoga

Vinyasa Flow Yoga Sonoma

Vinyasa Flow Yoga consists of creative flowing sequences, combining movement with the breath, inspiring strength, openness, awareness and connection.

In Sally's classes, you will experience a strong, safe and mindful practice, where the flow of movement, breath, balance and focus become aligned, leaving you feeling relaxed yet energized.

Everyone is welcome and encouraged as Sally provides modifications and options for varying abilities.

Her teaching style is grounded and intelligent yet intuitive and creative, balancing a strong physical practice with an inner focus, connection and stillness.

Vinyasa Flow Yoga Sonoma

Sally is grateful to have the opportunity to share the gift of yoga with others, inspiring transformation, empowerment and personal growth. She provides a supportive space to help people discover greater balance in their lives and a deeper sense of purpose.

Her intention is to allow you to gain more strength and openness in your body, cultivate more peace and calmness in your mind, and realize a greater self awareness and the mind/body connection.

Additional benefits of yoga include improved strength, increased flexibility and range of motion, better circulation, release of toxins, and stress reduction.

Iron Yoga with Dumbbell Weights

Iron Yoga with dumbbell weights.

Combine the power and strength of weight training with the balance and focus of yoga, for a challenging and intense all over body workout called Iron Yoga.

Created by nationally ranked Ironman triathlete, Anthony Carillo, Iron Yoga consists of holding power yoga poses while using dumbbell weights for upper body strength training.

Connect mind with breath, movement, muscle and static peak contraction, while challenging yourself physically, mentally and spiritually.

Sally created and teaches the Iron Yoga Teacher Training course, teaching others to become Certified Iron Yoga Teachers. Sally was featured in Runner's World, describing 7 Iron Yoga poses that are excellent for runners.

Yoga for Companies, Events, Weddings, Birthdays

Outdoor Yoga in Sonoma wine country.

Partnering with local Sonoma wineries and other nature venues, Sally loves teaching yoga outdoors overlooking the vineyards or nature, followed by hiking and wine tasting, and attracts people from all over the country to the desirable and stunning locations of Sonoma and Napa.

Yoga is a wonderful way to celebrate your birthday, a bachelorette party, a wedding weekend or help your employees relax and reduce stress during a company event or a family or friend gathering.

Classes can be customized for your group and can be outdoors in beautiful nature, such as at a local winery in Sonoma or Napa wine country, or indoors at your chosen and convenient location. We look forward to working with your group!




"Sally is an amazing yoga teacher! I have had the pleasure of taking vinyasa and Iron Yoga classes with Sally and am so impressed with her knowledge of yoga and ability to make me fall more in love with yoga in each of her classes." - Jamie K


Yoga for Kids

Yoga and mindfulness for kids.

Yoga for Kids is becoming increasing popular due to the busy lives that kids lead, including varied caregivers, multiple activities, long days, academic and social pressures, and media influences. As well as improving strength, flexibility and focus, yoga helps kids to feel more balanced, and learn self-regulation, the ability to manage their energy and emotions up or down, while also developing their mind, body and soul for improved learning.

Classes are specifically developed and modified appropriately by age group and level. They are taught using a fun and dynamic system of physical poses together with breathing, flowing movement, group and partner exercises, games and learning. Yoga for Kids is healthy, playful and fun. Family classes and kids birthday party classes are also available.

kids yoga Yoga for kids Kids Mindfulness Childens Yoga


Relax and Rejuvenate.

"Sally is an amazing yoga teacher! I have had the pleasure of taking vinyasa classes and also Iron Yoga classes with Sally and am so impressed with her knowledge of yoga and ability to make me fall more in love with yoga in each of her classes. I most recently tried Iron Yoga with Sally and was seriously amazed by how fun and equally hard the class was. I absolutely loved it. I was dripping in sweat and could not have felt better during and after class. It was the perfect way to spend an hour! I am so impressed by Sally's stamina and ability to talk and even smile while lifting weights and balancing on one foot. Amazing!" - Jamie

Foot and Hand Reflexology in Sonoma.

"Recently, I had the opportunity to have a private 6am yoga session with Sally. Before we began I wondered if I made a mistake because I am not an early morning person. Sally's unique individual practice session gave me more energy and calmness than the traditional large room free for all. It had been a while since I had done yoga and I truly appreciated the individual attention. It made a world of difference in my postures. Sally has a way to make the hardest pose seem easy by using her gentle soothing voice and reassurance to complete all the poses. It was a beautiful way to start the day." - Rory

Reduce Neck Pain.

"I regularly take Sally's yoga classes which are great. They are small, intimate classes and really focus on form and posture. I highly recommend her classes to especially those who are just starting out with yoga- she will teach you the right way! Correct form is critical to ensuring you don't get hurt/injured. For those who are more advanced in yoga, Body Flows does offer private group classes- could be fun to do with a group of friends...need to look into that :-)" - Angie

"Body Flows offers fabulous semi-private or private yoga instruction that is as inspiring as it gets. With her soothing Scottish accent, Sally's practice combines the perfect blend of spiritual and physical discipline." - Allison


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