Tamara Sage

Tamara Sage I offer Barre & Ballet workouts in a small group or 1:1 for women of all abilities in rural Herefordshire

🌱 Protecting your knees isn’t just about avoiding pain now, it’s about preserving mobility & independence long term. The...
27/05/2026

🌱 Protecting your knees isn’t just about avoiding pain now, it’s about preserving mobility & independence long term. The knee is one of the most complex & heavily used joints in your body. It takes a lot of stress every day from walking, climbing stairs, running & even just standing

When our hips & knees turn inward, it can increase the risk of knee injury, making not only exercise more difficult but also the simple, everyday tasks we often take for granted

Taking care of our posture now means we can keep doing the things we love, for longer




🌸 I’ve noticed in my clients that lower back pain is very common, but it’s not a weakness! Our unique anatomy, including...
21/05/2026

🌸 I’ve noticed in my clients that lower back pain is very common, but it’s not a weakness! Our unique anatomy, including a wider pelvis, helps us bring new life into the world

Women are more likely to experience lower back pain for several reasons. Hormones like estrogen & relaxin keep our joints flexible, which is incredible, but can also make our backs work a bit harder. Pregnancy, carrying little ones, & even wearing heels add extra challenges

Often, an anterior pelvic tilt can make lower back discomfort worse. By improving posture & addressing this imbalance, we can support our backs not just during pregnancy, but also through menopause & beyond




💛 Summer is almost here! & with longer evenings, lighter energy & more time to pour back into ourselves, it’s the perfec...
19/05/2026

💛 Summer is almost here! & with longer evenings, lighter energy & more time to pour back into ourselves, it’s the perfect season to move, reset & feel good together

đź’› NEW Power Barre
~ Monday evenings, 19:15 at the Barn, Dormington

đź’› Holistic Barre
~ Tuesday evenings, 19:15 at The Barn, Dormington

As well as:
đź’› Barre MixTape
~ Tuesday 2nd June, 19:15 Barn, Dormington

đź’› Summer Stretch
~ Friday 26th June, 19:15 Barn, Dormington

đź’› Barre & Bubbles
~ Tuesday 21st July, 19:15
Barn, Dormington

My Barre sessions are designed to help you feel strong, balanced & uplifted while moving alongside an amazing community of women

Whether you’re already part of the Barre community or thinking of trying your very first class, you are always so welcome

ALL classes must be booked via the website www.tamarasage.co.uk (link in bio)

Any questions please don’t hesitate to ask x




🌱 Many of us slouch with our heads forward and shoulders rounded. This postural pattern isn’t just about how we look, it...
14/05/2026

🌱 Many of us slouch with our heads forward and shoulders rounded. This postural pattern isn’t just about how we look, it’s deeply connected to our BREATHING

When our posture collapses, our ability to fully expand the ribcage is limited, restricting the oxygen our body receives

Deep, intentional breaths fuel our muscles, support CORE & PELVIC HEALTH, & strengthen our BODY~MIND connection.

Breathe deeper, move with intention & naturally stand taller & stronger 🫶🏼



13/05/2026

🫶🏼 Balance work is such a lovely way to strengthen our joints while helping the body, breath & mind feel more connected.

It can also improve posture, supporting the core & pelvic floor, helping us move with more strength, stability & ease.

We practise this exercise at Holistic Barre ~ give it a try! The band is optional (you could also gently press a ball between your hands), but it can help encourage pelvic floor engagement throughout the movement.

Most importantly… have fun with it 🩰


Two years (give or take!) since I started this little business… 🩰🕯️What has meant the most is seeing how my barre, balle...
06/05/2026

Two years (give or take!) since I started this little business… 🩰🕯️

What has meant the most is seeing how my barre, ballet & stretch classes have deeply helped so many women

That’s always been the heart of it 🩷 helping you feel stronger, calmer & more like yourselves through every stage of your busy lives. Movement that’s both graceful & powerful, a space that feels safe & uplifting, a lovely community of women… & yes, occasionally tea & cake too

I am most grateful for the trust you place in me & I can’t thank you enough for the kind words you have shared with me after class & in these messages

Thank you for supporting what I do, so I can continue to do it for other women who might join us along the way

Tamara x

Posture is built on strength, flexibility, breath… & AWARENESS 🤍By NOTICING how we sit, stand & move each day, we can ge...
04/05/2026

Posture is built on strength, flexibility, breath… & AWARENESS 🤍

By NOTICING how we sit, stand & move each day, we can gently correct imbalances & build healthier habits

Posture isn’t random, it reflects what we do most of the time

Over time, this creates little imbalances, where some areas are tight & others are not doing enough

Small changes can make a big difference ✨

POSTURE shapes how we move đź‘ŁGood posture helps PREVENT INJURY, keeping us active & healthy in daily life. For women, it ...
01/05/2026

POSTURE shapes how we move đź‘Ł

Good posture helps PREVENT INJURY, keeping us active & healthy in daily life. For women, it also supports PELVIC HEALTH through postpartum, perimenopause & menopause, while improving BALANCE during pregnancy & as we age

The way we stand & carry ourselves can even influence how we feel & our CONFIDENCE

May is Postural Awareness Month, so I’ll be sharing simple tips to help you improve your posture

Give them a try and let me know how you get on 🫶🏼


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Hereford

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