Glow & Flex
Gentle stretching classes to loosen what the week has tightened.
Two slow, guided hours of breath and movement with Coach Sandy. Open your hips, release your shoulders, and leave feeling longer, lighter and a little more like yourself.
Stretching as self-care you can actually keep
Most of us only notice how tight we are once something aches. Glow & Flex gives your body a regular, unhurried place to let go, so recovery becomes part of your rhythm instead of something you chase after burnout.
There's no performing and no pushing to the edge. Each class moves at the pace of your breath, with plenty of options to go deeper or stay gentle. You'll leave with a few stretches you can repeat at home in five quiet minutes.
How a class flows
Every session follows the same gentle arc, so you can relax into it rather than wonder what comes next.
- 110 min
Arrive
Settle on your mat and set a small intention for the evening.
- 215 min
Breathe
Slow, grounding breathwork to quiet the mind and soften the body.
- 325 min
Warm
Easy mobility for the spine, neck and joints to wake everything up.
- 450 min
Flex
Longer held stretches for hips, hamstrings, back and shoulders.
- 520 min
Glow
A restorative cool-down and guided rest to close the practice.
Made for the woman who's been holding it all together
- You sit at a desk and feel it in your neck and lower back by Thursday.
- You want movement that restores you, not another workout that drains you.
- You've tried yoga but felt rushed or out of place.
- You're coming back to movement after a busy or depleted season.
- You sleep better when your body feels loose and quiet.
- You'd love a Friday evening that's entirely yours.
Class information
- Schedule
- Fridays, 6:30–8:30 PM
- Length
- 2 hours
- Location
- 405 East Gude Drive, Suite 203
Rockville, MD - Drop-in
- [$__ per class]
- Class pack
- [$__ for __ classes]
- Group size
- [Up to __ guests]
What to bring
- A yoga mat and a small pillow or folded blanket
- Soft, comfortable clothing you can move in
- Water and an open mind
- Two yoga blocks or thick books, if you have them
Before your first class
I'm not flexible at all. Can I still come?
Absolutely. Flexibility is what you build here, not what you need to arrive with. Every stretch comes with gentler options, and props are always welcome.
Are classes offered online?
No. Glow & Flex is in person only, so Sandy can guide and adjust each stretch with you in the room.
Is this a yoga class?
It borrows from yoga but isn't a traditional yoga class. There are no flowing sequences to keep up with, just slow, held stretches paired with breath.
What if I have an injury or health condition?
Let Sandy know on your registration form so she can offer modifications, and please check with your doctor before joining if you're pregnant, recovering from surgery or managing a condition.
Can I cancel or reschedule?
[Cancellation policy to be confirmed by Sandy.]
Come as you are
Spots are kept small so everyone gets attention. Save yours and give your body the time it's been asking for.
Reserve your spotQuestions before you book?
Send Sandy a note and she'll help you decide whether Glow & Flex is the right fit.
info@coachingwithsandy.com
© 2026 Coaching with SandyGlow & Flex classes are for general wellness and are not a substitute for medical advice, diagnosis or treatment. Consult your healthcare provider before beginning any new exercise program.