- Following 1.5K
- Followers 23.7K
- Engagement 1.07%
- Avg likes 209
- Avg comments 19
About Nicola Coates - Yoga and Movement
Nicola Coates - Yoga and Movement (@nicolacoates_) is a Fitness & Health creator on Instagram, also filed under Yoga and Choreographer. The account has 23,651 followers and 392 published posts. Recent posts average 209 likes and 19 comments, an engagement rate of 1.07%.
With 23.7K followers, Nicola Coates - Yoga and Movement is a micro creator by the common 10,000 to 100,000 definition. Nicola Coates - Yoga and Movement follows 1,486 accounts, so the audience is roughly 16 times the size of the list followed. Nicola Coates - Yoga and Movement uses an Instagram professional account. Flinque files Nicola Coates - Yoga and Movement under 4 categories, led by Fitness & Health and followed by Yoga, Choreographer and Meditation.
The Instagram bio for Nicola Coates - Yoga and Movement runs to 14 words across 4 lines. The bio mentions @saltedsoul____. The latest activity Flinque has on record for Nicola Coates - Yoga and Movement dates from January 2026.
Story Highlights
Unlocking shows the title and cover image of every story highlight this creator keeps pinned to the profile.
392 Posts
Of the 10 most recent posts shown for Nicola Coates - Yoga and Movement, 6 are videos and 4 are carousels. That mix leans toward videos. 392 published posts give Nicola Coates - Yoga and Movement a moderate archive on Instagram. Against the audience, that is roughly 60 followers for each post published. Nicola Coates - Yoga and Movement also keeps 1 story highlight on the profile. All 10 carry captions, averaging 90 words each. The captions are written mainly in English. Words that recur across them include hips, through, move, strength and release. The captions tag #mobilityflow, #vinyasaflow, #hipopening, #yogaflow and #mindfulmovement.
A gentle, steady flow designed to help release tension, open the hips, and create a bit more space in the lower body.
It’s both strong and soothing - ideal for days when you need to move with compassion and kindness, letting go of built-up stress or stiffness.
#hipopening #yogaflow #mobilityflow #vinyasaflow #mindfulmovement
If I had 10 minutes, this is how I’d move.
Comment MOBILITY if you would like me to send you my full free guide!
This is slow, intentional movement. Each one asks something different from your body - rotation, load, length, stability - at a pace that lets your nervous system stay regulated while your joints actually adapt.
1. Kneeling hip fold - controlled. Hip flexion and extension without collapsing through your core.
2. Kneeling hip hinge with extension. Working flexion and extension at the hip without losing your centre.
3. Full-body integration. Shoulders, spine, and hips connected - moving as one system.
4. Squat with alternating knee taps. Exploring internal and external rotation at the hip from a grounded squat. Controlled taps, steady breath.
5. Squat to standing forward fold. Transition from low to high, letting the spine lengthen as you rise. A full-body shift that connects ground to release.
6. Side-to-side squat flow - with or without hands. Strength and mobility meet in the same movement.
7. All-fours hip circles - slow and steady. Control before range. Quiet spine, moving hips. Intentional.
8. Kneeling spinal twist - Track with gaze. Teaching your spine to rotate as one, led by your gaze. No tension, just following.
9. Cross-legged rotation - reaching across. Grounding through your sit bones, rotating through the spine as your elbow finds the opposite knee. Controlled, intentional, breathed.
This is the kind of mobility work that makes you move better in everything else you do.
Comment MOBILITY if you would like me to send you my full free guide! 💕
Lowering down fast, using momentum to get through it, telling yourself you’re building strength.
You’re not. You’re just testing strength you haven’t built yet.
Here’s what actually builds it: the HOLD.
Start off small and build to 15-20 seconds.
Comment HOLD if you want me to send you the exact drills I use to build strength for chaturanga. 💕
#yogaandstrength #strenghforyoga #movemindfully #yogastrengh #functionalyoga
Monday 5th January! ✨
Daily emails on demand.
5 days a week for 4 grounding weeks 🌿
5-30mins each practice.
60 mins practice in the final week.
Sign up link in bio
Can’t wait to start with you 💕
If you find yourself sitting a lot over the Christmas period, try some of my favourite hip and lower back releases.
Move slowly through:
– Glute bridges · 60 seconds
– Figure 4 twists · 30 seconds each side
– Hip adductor rock backs · 30 seconds each side
– Gentle twists · 30 seconds each side
– Half split into low lunge · 30 seconds each side
Nothing forced, just ease and breath.
If you’ve got more time, try a few rounds ✨
#hipmobility #mobilityflow #lowerbackrelief #tight hips #keepmoving mobilityroutine yogaflow movementmedicine hips mobilitytips feelgoodmovement gentlemobility
A mindful flow to unlock your hips, build strength through deep ranges, and create space where you’ve been holding tension.
Perfect for days when you need to release what’s stored in your body and move with more freedom, ease, and connection.
Comment ‘Hips’ if you want access to my free mobility method to help with tight hips 💜
#hipopening #mobilityflow #strongandsupple #vinyasaflow #hippractice
This sequence builds exactly that:
Cat Cow (10 reps) – Warms up spinal movement
Melting Puppy (5 breaths, 3 rounds) – Opens shoulders and chest
Active Baby Cobra (10 sec hold, 3-5 reps) – Builds back strength
Bow Pose (5 breaths, 3 rounds) – Combines shoulder opening with spinal extension
Bridge (10 sec, 3 rounds) – Strengthens the exact shape you need
Try this before attempting your full Wheel and feel the difference. 💜
#wheelpose #fullwheel #yogabackbends #backbendpractice #urdhvadhanurasana
Start on all fours, hands under shoulders. Tuck your knees toward your chest and lift your hips - hold for 2-3 seconds, then lower with control.
Do 10-15 reps before you practice crow. Your shoulders will know the difference.
#armbalancetips #yogastrength #crowpose #armbalances #yogadrills
She doesn’t skip the waning to get back to full faster.
She honors every single stage of the cycle - the building, the peak, the release, the rest.
And then she begins again.
Our bodies work the same way.
There’s a time to expand, a time to sustain, a time to let go, and a time to be still.
Fighting against where you are in the cycle just exhausts you.
What if you moved with it instead? 🌙🌚
#yogaflow #yogateacher #vinyasaflow #flowstate #movementpractice
Nicola Coates - Yoga and Movement's engagement
Nicola Coates - Yoga and Movement's engagement rate on Instagram is 1.07%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 93 followers. An average post collects 209 likes and 19 comments, close to 11 likes for each comment.
Engagement rate
1.07%
- Avg likes
- 209
- Avg comments
- 19
- Interactions : followers
- 1 : 93
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Frequently asked questions
These answers about Nicola Coates - Yoga and Movement are generated from the Instagram profile data Flinque holds for the account.
Who is Nicola Coates - Yoga and Movement?
Nicola Coates - Yoga and Movement (@nicolacoates_) is a Fitness & Health creator on Instagram, also filed under Yoga and Choreographer. Nicola Coates - Yoga and Movement uses an Instagram professional account. The Instagram bio for Nicola Coates - Yoga and Movement runs to 14 words across 4 lines.
How many followers does Nicola Coates - Yoga and Movement have?
Nicola Coates - Yoga and Movement has 23,651 followers on Instagram (23.7K). Nicola Coates - Yoga and Movement follows 1,486 accounts, so the audience is roughly 16 times the size of the list followed. 392 published posts give Nicola Coates - Yoga and Movement a moderate archive on Instagram.
What is Nicola Coates - Yoga and Movement's engagement rate?
Nicola Coates - Yoga and Movement's engagement rate on Instagram is 1.07%, between 1% and 3%, or 1 to 3 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 93 followers. An average post collects 209 likes and 19 comments, close to 11 likes for each comment.
What does Nicola Coates - Yoga and Movement post about on Instagram?
Flinque files Nicola Coates - Yoga and Movement under 4 categories, led by Fitness & Health and followed by Yoga, Choreographer and Meditation. Of the 10 most recent posts shown for Nicola Coates - Yoga and Movement, 6 are videos and 4 are carousels. The 10 recent Instagram captions Flinque holds for Nicola Coates - Yoga and Movement repeatedly use the words hips, through, move, strength and release. Nicola Coates - Yoga and Movement's captions carry hashtags such as #mobilityflow, #vinyasaflow and #hipopening. Nicola Coates - Yoga and Movement writes those captions mainly in English. Nicola Coates - Yoga and Movement keeps 1 story highlight, which open with a free Flinque account.
How do I contact Nicola Coates - Yoga and Movement for a collaboration?
Nicola Coates - Yoga and Movement's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. Brands with a free Flinque account can shortlist Nicola Coates - Yoga and Movement and use Flinque's outreach tools wherever a contact route is on file.
Links
Nicola Coates - Yoga and Movement's own Instagram profile is the one outbound link Flinque publishes for the account, and the bio link opens after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with Nicola Coates - Yoga and Movement.