Root & Rise is a virtual studio that delivers cyclical yoga designed to help you build a sustainable and consistent practice that honours your energy and works in flow with your hormonal fluctuations.

Start Your 7 day Free Trial

Welcome to

Online yoga to connect you with your natural energy cycles!

➡️ Root & Rise helps you move with the rhythm of your energetic cycle to develop a deeper connection to your body and intuition that will nourish your inner ecosystem so you can live with more ease and flow.

➡️ Stop asking 'What's wrong with me?' every month and pushing your body to its limits and instead find freedom and ease by moving in the right way for you in each cycle phase.

➡️ Over 100 practices to choose from and a new practice is added each week so you can choose from the library to find a practice perfect for you in every phase of your cycle pre, peri or post-menopause.

This is for you if.....

🩸 If you have a period but your energy levels are a bit of a mystery, your emotional fluctuations blindside you a little and you feel frustrated when your body doesn't keep up with what you want it to.

🩸 You don't have a period (for whatever reason) and want to develop an understanding of how to move cyclically using the moon cycle to map your energy levels. Click here to read more

🩸 You are curious about working with your cycle and want to develop your body literacy, deepen your intuition and make sense of the fluctuations you experience.

🩸 You are a new OR experienced yoga student and you want to learn how to practice in rhythm with your natural energy cycle to enhance your practice and move in a way that cultivates harmony for your inner ecosystem.

Online, on-demand Cyclcical Yoga at your fingertips and in the comfort of your own home.

✔️ Delve deeper into cycle wisdom and learn how to listen to your body so you know what you need and when on and off the mat.

✔️ Discover how to move with the rhythms of your natural energy cycle and use embodied movement to explore each cycle phase.

✔️ Learn how to balance your movement and organise your life that you can live in flow supported from within.

✔️ Each flow is designed to work with your energy cycle and energy levels if you choose. No cycle? No problem, you can move with the cycle of the moon. Click here to read more

Try it FREE for 7-days and see if it's for you!

I want in!!

What do you get in the membership?

Valentines Harmony Package

£14.99per month

The Harmony package is great value and the perfect starting place to begin your practice!
You Get
✨ 4 x Practices per month - A new one for each cycle/moon phase. A mix of Power Vinyassa, Yin, Creative and Embodied movement.
✨ Mini Posture Workshops - On-demand requests for posture workshops to help you grow your practice.
✨ A copy Cycle Harmony Guide & Workshop to get you started with everything you need to know to live more cyclically.
✨ Access to the private Facebook community, use this space to request workshops and get support.

More Harmony Please

Radiance Package

£99.00per month

For those ready to uplevel, optimise and receive high level suport, this premium package is for you!
You Get
Everything included in the Balance package.
PLUS
✨ 1x monthly 1:1, 60min Coaching Session
For those that like high-level support, this is for you. Together we will work on your specific challenges to help you bring more harmony not just to your inner ecosystem, but your life too. Whatever you are working towards, you can use the power of your cyclical energy to help you get there with more ease!

I'm Ready for Radiance!

My vision is to hold a compassionate space for you to develop an achievable, nourishing practice to experience movement with mindfulness and care. Guiding you with authenticity & encouraging you to work with your body and its cycles so that you can experience, grow and enjoy being your best self in the comfort of your own body.

~ Samantha Garstin

I really cannot praise Samantha and this yoga class highly enough. Samantha offers various modifications for each movement to ensure that all abilities are catered for. As someone who has many restrictions of movement, I am always amazed at how much I manage to achieve with the right encouragement and correct demonstrations, and even more surprised at how good I feel the next day! I am certain that attending these classes has helped to keep me more mobile over the last 18 months or so. Thank you Sam!

Audrey Capon

Samantha is an amazing and lovely teacher, who listens to your needs and adjust her classes to them! She prepares beautiful sequences and combines it with a lot of smiles and funny humour. Make sure to check out her Root & Rise membership too, where you can get back to her teaching anytime you need to.

Gosia Ogorek

Such a wonderful yoga teacher, despite feeling I am a somewhat inflexible person, Samantha devised some incredible flows for me, taking into consideration my specific needs & ability. I have thoroughly enjoyed the early part of my yoga journey & wholeheartedly have Samantha to thank for that.

Julie Seal

Samantha is an amazing person and a wonderful yoga teacher. Her presence is grounding and her flows are full of creativity and always new. Thank you so much! 🙂

Lena Riemann

Samantha took great trouble to ascertain my specific needs and delivered a great programme for me. It was fun and thoroughly enjoyable and I knew I’d had a workout by the end! I highly recommend her, she is very knowledgeable and I am sure you will benefit from her sessions.

Selina Kelly

Samantha is a fantastic instructor! Being a busy mum of 2 young boys, her classes are perfect for me to enjoy around my childcare. She adapted her flow to allow for my healing knee injury and focused on stretches that I feel I need the most. She is so patient and everything is so well explained. I can’t recommend her enough, she’s so down to earth and super fun, and I’m really enjoying her lessons.

Salli Kidson

Samantha is a truly wonderful teacher. She has such a calming presence and her classes are intelligently created for all levels to enjoy. Highly recommend 🙂

Savannah Humphreys

I thoroughly recommend the videos! They are enjoyable and motivating. As a person in horticulture, with muscular imbalance, I'm already feeling the benefits of whole-body workouts to correct this! Well done Samantha!

Vanessa Thronton

Your energy fluctuates every single month, and every single day you live within a phase in your cycle. Those phases shift regularly and influence how you feel, meaning, how you felt last week will almost certainly not be how you feel this week, and that happens every single month.

Not only will that define how you feel, but also the physical energy you have. Have you ever noticed some weeks you can do 7 days of cardio straight, and then the next you want to curl into a little ball on your mat with blankets and just have a 60-minute Shavasana?

That's your cyclical energy at play! It's not that for some reason you are failing, or not doing enough, it's that your cycle crates energy fluctuations that don't match the linear stream of energy the external world expects of you. You are designed to experience peaks and troughs and enjoy the insight each one brings. So doesn't it make sense that you have a practice that works with your body and these natural fluctuations? I've got you! Root & Rise was designed for this very reason.

Questions I get asked a lot.

Before I answer this I just want to say, you do not need to be flexible to do yoga! You just need to start where you are, as you are.

You don't need to have done yoga before to join the membership, by nature of the way I have designed the membership there are some challenging classes and some slower, gentler classes. If you have done any form of exercise class and are used to using your body in a creative way like dance, aerobics, gym class, keep fit, at home work out etc you will feel quite comfortable. If you have never done any movement class ever, it might be a little bit of a learning curve, but definitely something you can learn. Even if you can't touch your toes!

There are lots of workshops to help you find your feet with the more complicated postures and I always give variations and modifications in every class to suit different body and mobility types.

I always encourage everyone to share in the community if I have not given a variation that suits you and then I can give you more tailored modifications so that you can grow your practice.

Yes, you can cancel at any time. After you cancel, your membership will run until the end of the payment period you chose. After it has ended you are free to come back to join another time.

In an ideal world, a mat, 2 blocks, and an extra-long strap, please contact me for recommendations before you invest, but really all you need is a floor space to get started.

No problem, for whatever reason you don't have a cycle or it is irregular you can learn to chart the cycle you do have or cycle with the moon.

Moving in sync with our body through the cycle phases helps to nourish us by working with our bodies rather than against them. If you're interested in this, let me explain some about it more here....

About Me

Yoga has changed everything for me, I just love to move my body! Sometimes my practice doesn't even look like yoga, some days it's more like interpretive dance, and somedays I might just breathe. I am an eternal student, driven to find new ways to practice and expand my knowledge.

My menstrual cycle has also been a key player in shaping how I feel in the world, after having my last coil removed I felt compelled to explore my feminine energy as I reclaimed my cycle. The ancient wisdom of menstruality resonated with me deeply and I knew that this was my path.

My yoga practice began about 10 years ago. After years of pushing myself to the limits both in mind and body, my early practice created such a profound shift, that it left me totally hooked! Yoga is more than movement, it is a practice of being connected to your body with awareness, conscious intention and mindfulness. And this is what I love to bring to my teaching.

I have a variety of formal training, which pulls from numerous styles in the yoga system as well as various functional range techniques. I trained with The Sacred Fig and am certified as a Vinyassa teacher, registered with the Yoga Alliance.

I blend a style of traditional yoga systems and functional movement methods along with my own twist of cyclical wisdom to offer a varied practice that helps my students move with more freedom, ease and flow both on and off the mat.

I am also a certified Cycle Coach and Menstrual Wellness Educator mentored by Claire Baker, which offers a unique blend of experience to help my students move with the rhythm of their natural energy cycles.

I live the practice of being connected to my body and its cycles to help me stay consciously and mindfully, aware of myself and who I am in the world every day. My own body has been one of my biggest teachers!

I walk my talk and live what I preach. So much of what I am able to share has been informed by my own experiences, I live it every day, from the moment I wake up to the moment I go to sleep!

I am guided and comforted daily by an internal compass which has led me on a journey of self-exploration both on and off the mat. The marriage of Yoga and Cyclical Living has changed my life in ways I never thought possible and for that, I am deeply grateful.

Are you ready to feel this for yourself? To feel empowered and body confident and to be ready for whatever life throws at you?

Ok, you sold it, I'm in!