Community Yoga in Middlesbrough & Stockton (Teesside) – AMALAwellness

Update -19th July and beyond…

– Community Hatha Yoga & Meditation –
– Move it or Lose it! / Chair Yoga –

Hi all! Hope you are well and enjoying the Sunshine. As things start to change and restrictions are lifted, I just thought I would update you on our plans moving forward.

Follow us on Facebook for up-to date class information!

– Protocol for classes –

Although restrictions will be easing on the 19th of July, I have decided it is in the best interests of both myself and students to keep class numbers to 14 (16 in St Mary’s Church Hall) so that people can feel safe attending classes and still socially distance. Luckily our community classes are in quite spacious halls.

hands with latex gloves holding a globe with a face mask
Photo by Anna Shvets on Pexels.com

– Optional –

This is optional, but preferred to keep people safe and able to enjoy classes for the foreseeable future.

For all classes, wearing a mask will be recommended for entering and leaving the building.
You can remove the mask when seated on your mat/chair and practicing.
When leaving, a mask will need to be worn.

2M + must still be adhered to, so please respect others spaces when setting up and practicing.

Please sanitize hands before class and bring your own mat.
If equipment is used, Aimee will sanitize these before and after class.
Please keep your personal belongings by your ‘space’ to avoid unnecessary contact with surfaces around the hall.

– Update to schedule – Online classes –

We will be running the online Move it or Lose it class till the end of July, then we will be moving to in-person classes only. If you would like to attend an in person class, please see our class schedule and let us know.

– Looking after ourselves as we transition out of lockdown –

As we start to exit restrictions, many of us may be feeling stressed, anxious or exhausted. Even with the worst hopefully behind us, the effects can still be felt. If this is you, you’re not alone.
As things start to lift, getting used to the new normal will be challenging for us all. Make sure to look after yourself as we start to transition.

Combatting lockdown blues
Yoga and Meditation Classes Online 
Teesside / Middlesbrough / Stockton

Yoga, meditation, Gentle exercise, relaxation and creating a stress-free home environment is so important, now more so than ever. At AMALAwellness we have a regular class timetable designed to help deal with the lockdown blues, maintain good mental health and keep active.

– New classes coming soon! –

We will be running a beginners Yoga and Meditation class in Linthorpe on a Monday morning, as well as setting up another Move it or Lose it! and Gentle Chair Yoga class soon…. so watch out for more information.

– Need to contact us? –

If you have any questions, please contact us on:

www.facebook.com/amalateesside

or email us on amala.teesside@gmail.com or aimee.bell@moveitorloseit.co.uk

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.
Find AMALAwellness yoga and meditation classes in Teesside and online.

Free Self Care Checklist – Yoga in Stockton & Middlesbrough

AMALAwellness’ printable Daily Self Care Checklist – perfect for your fridge!

This week we celebrate World Wellbeing Week across the globe. It is a good opportunity for us to raise awareness of all aspects of wellbeing and how we can incorporate it into our lives.

Self-care is in the lime-light at the moment, especially during this transition phase of easing restrictions imposed upon us to help stop the spreading of Covid-19. However, it is not a new concept. Our ancestors taught us the value of meditation, yoga, tai-chi, physical movement and much more. Things which are inter-twined within life for many of us to this day.

It’s so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are touchstones of self-care and can help you stay healthy, happy, and resilient.

Quote from Psychology Today

– What is Self-Care? –

Self care is consciously making decisions to look after your physical and mental well-being. It is essential for normal functioning. There is a myth that self-care is selfish, however it is imperative that we incorporate time to look after ourselves daily. Especially if we look after others, we cannot pour from an empty cup!

be kind to yourself self reminder

– Some self care is different for everyone –

Self care differs for everyone, from the youngest in society to the oldest.
For one person, it might be flossing daily, for another, it might be walking to the shop.

– Daily self-care is similar to all –



Although self-care is different for many, some self-care routines should be incoporated into daily life. Things such as brushing your teeth daily, drinking 8 glasses of water, walking and eating healthy are universal and essential for us all.

– Barriers to self-care –

There can be many barriers to self care, such as –

  • Feeling time is limited
  • Looking after others and not leaving time for yourself
  • Stress
  • Anxiety
  • Low mood
  • Depression
  • Motivation
  • Feeling incapable
  • Spending too much time on technology
  • Stressful jobs

– How to overcome these barriers –

A great place to start is by doing 15 minutes of self-care a day. Perhaps, picking one thing off the ‘Self Care Checklist’ to do daily for a week and build up from there.

If you feel like exercise is too much for you, you could try moving gently for 10-15 minutes. Perhaps, incorporating gentle movement with cleaning and tidying, or even walking to the shop! There are many ways you can overcome these barriers by breaking self-care down into simple steps.

The more you move, the more you’re able to move…

– Learning to set boundaries –

It is OK to change plans, to say ‘no’ and to put your own needs first. Many of us feel obliged to say yes to people who ask for our time and energy. If you are already feeling burned out, it can be detrimental to our wellbeing. Learning to say no and set boundaries can really help us improve our self-care. When you learn to assertively, but politely say ‘no’, it can actually feel empowering. It can help to boost your mood, improve confidence and give yourself more time for selfcare.

Keep track of your progress with our daily self-care checklist.

AMALAwellness has made a simple checklist to help you keep track of self-care and things you can incorporate into your life. Doing these things daily will help boost your mood and improve your physical and mental wellbeing.

Self Care Checklist

What do you do for self-care? What do you wish you had more time to do?
Tell us in the comments below!

AMALAwellness – Yoga, Meditation and Gentle Movement Classes in Teesside.

At AMALAwellness, we offer a range of classes across Teesside from Hatha Yoga, Gentle Yoga, Meditation and Gentle Movement classes for those with limited mobility.

If you would like to come along to any of our classes and deepen your knowledge, let us know!

About The author:

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

To find out more, visit www.amalateesside.com

Osteoarthritis & Osteoporosis : Common conditions associated with ageing/inactivity and how to overcome them…

Osteoporosis and osteoarthritis may seem like similar conditions but they vary greatly in how they affect the body. In this article we look at the conditions, how they affect the body and what steps can be taken to help alleviate symptoms and stay active.

Gentle Exercise Middlesbrough

It may seem like there are many barriers to exercising and participating in classes if you have osteoarthritis or osteoporosis.
With Move it or Lose it! classes and Chair Yoga classes, gentle exercises are accessible for all.

Osteo – Relating to the bones….

Osteoarthritis affects approximately 8 million people in the UK and affects primarily those in their 40’s and over.

Osteoporosis affects over 3 million that we are aware of, however it is known as a ‘silent’ disease. This is because many people are unaware they have it until they break a bone.

What is Osteoarthritis?

Osteorathritis is a degenerative condition in which the cartilage that covers the ends of the bones becomes damaged. The bone tries to repair itself, but sometimes forms growths that misalign with the movement of the joint, causing pain. It can also change the structure and position of tissues within the joint. This causes pain and stiffness, especially in later stages where the bones connect and cartilage is worn away.

This condition usually affects joints that get a lot of use, such as the hips and knees. It can also occur if a bone associated with the joint has been fractured, or if the joint has been damaged.

Stages of Knee Osteoarthritis
1. Doubtful – Minimum disruption – Approx 10% cartilage loss
2. Mild – Joint space narrowing. Cartilage beginning to break down.
3. Moderate – Joint space reduction greater. Gaps in cartilage mean bones can touch.
4. Severe – Joint space greatly reduced. 60% or more of cartilage lost.

osteoarthritis middlesbrough - stages of knee, severe when cartilage is removed and severe pain from bones touching
ImgURL:DtapClinic

– Symptoms of Osteoarthritis –

  1. Painful clicking, grating or crackling sounds
  2. Aysymmetry of conditions (May affect one side but not another)
  3. Stiffness
  4. Joint pain (hips, knees and hands)
  5. Bone spurs
  6. Reduced flexibility (difficulty climbing stairs or bending down)
  7. Mild/moderate swelling

    If you have any symptoms or feel that there is a slow onset of osteoarthritis, please see your doctor for advice and guidance.

How can gentle exercise and movement help?

Gentle toning and resistance exercises can help improve muscle strength and support the joints affected.

Gentle motion based exercises and increasing the range of motion can help improve mobility and reduce symptoms.

Physical activity – gentle exercise, walking, doing housework etc can really help with alleviating stiffness. Sitting still = getting stiffer!

Also, a good diet full of nutrient dense foods as well as drinking 2 litres of water daily can really help provide the body with the tools it needs to replenish and heal.

What you should avoid doing.

Try to avoid pushing through painful movements. Listen to your body and the signals it gives you.
Also, whilst stretching is really good for improving flexibility and mobility, extreme stretching should be avoided. High impact activities (including jumping exercises) should be avoided.
Crossing legs when sitting or standing can worsen symptoms, especially after an operation or hip replacement.

___________________________________________________________________

What is Osteoporosis?

Osteoporosis is a condition where bones become weaker. It happens over time and is often only diagnosed when a trip or fall causes a bone to break.
The condition affects the inner structure of bones. It means that bones are more likely to fracture easily after a minor bump or fall. Especially in the wrists, hips and spine.



A loss of bone density leads to osteoporosis. Although normally it is diagnosed through a fracture, it can be spotted through a stooped posture.

www.thenaturalposture.com

– Symptoms of Osteoporosis –

  • Tenderness and pain in the bones and joints
  • Loss of height
  • Deformities in the spine
  • Protruding abdomen
  • Stooped posture
  • Neck and lower back pain
  • Fractures in bones

How can gentle exercise and movement help?

Exercises that improve posture can really help, especially those that strengthen the muscles around the spine, hips and wrists. This helps to support the joints.

Weight bearing activities really help to improve bone density. When we practice weight bearing exercises they encourage the body to produce cells known as osteoblasts which help to increase bone density.

Balance exercises help to gently tone our muscles and improve our balance and gait, which helps reduce our risk of trips and falls. This in turn helps us reduce the risks of fractures.

As stated above, a good diet full of nutrient dense foods as well as drinking 2 litres of water daily can really help provide the body with the tools it needs to replenish and heal.

What you should avoid doing.

Things to avoid include excessive stretching, fast twitching movements and high impact exercises.

How AMALAwellness’ Classes can help…

Young at heart - Active for LIFE! Yoga in Middlesbrough and Teesside

We are offering fun and friendly Move It or Lose It and Gentle Exercise classes , as well as Chair Yoga and Yoga classes across Middlesbrough, Stockton and Guisborough which can help with improving:

✔ Balance and Confidence
✔ Mobility and Flexibility
✔ Strength and Independence

Move it or Lose it is a low impact exercise class designed for those age 50+, or those with limited mobility and a need for gentle exercise.

Move it or Lose it classes are great fun and as much a social event as a fitness class.

They help you stay fit, motivated and active for life as well as helping with maintaining flexibility, mobility, aerobic fitness, balance and strength.

We use the acronym ‘FABS’ in class, learning how to improve our flexibility, aerobic fitness, balance and strength in a safe, warm welcoming environment every lesson.

The exercises have been created in partnership with the Centre for Healthy Ageing Research at Birmingham University to help “turn back the clock” and help maintain independence.

The exercises can be done standing, seated on a chair or standing with chair support and can be adapted to meet your needs with less repetitions or lower resistance.

More information on our Chair Yoga and Yoga classes can be found here.

Would you or a loved one benefit from a class? We would love to hear from you.

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

Find AMALAwellness yoga and meditation classes in Teesside and online.

Yoga for Seniors in Teesside – AMALAwellness’ Social Enterprise Project

Young at Heart and Active for Life!

Yoga For Seniors in and around Teesside!

– Introduction –

AMALAwelless’ aim is to help seniors and those with limited mobility get fit and active for life through accessible, fun, social community based Gentle Movement and Chair Yoga classes.

We include time to focus on mental wellbeing in class, as well as physical aspects, making AMALAwellness’ classes well-rounded. Exercises can be done seated, with chair support and free-standing. Making classes accessible for all. Wheel-chair’s and walking frames are welcome!



Aimee already has classes running across Teesside, helping seniors in the local community stay fit, active and independent. Her aim is to provide more classes to those who would benefit most, working alongside local charities, community centres and care homes to facilitate this.

AMALAwellness – A Brief History

I initially came to yoga in 2013 to help me with my own battles with anxiety. I fell in love with the practice and it totally changed both my mental and physical wellbeing. I also loved the sense of community and support from like-minded individuals, as well as the teachers. It really inspired me. I came to have a regular practice and in 2017 left my job as a Scientist to follow my dreams of studying Yoga and Meditation abroad. Whilst abroad, I studied and gained experience with wonderful teachers in Thailand, India and Nepal. I completed two Yoga teacher Trainings and courses in Breathwork, Reiki and Meditation.
In 2019, I came home to help and support my parents when my late father was diagnosed with cancer. An opportunity to teach arose from my Yogi friend and from that AMALAwellness was born.

Yoga Stockton Middlesbrough

I set up my project through looking after my friends Yoga Class whilst she was on maternity. The average age of the students is 60+ and I enjoyed teaching it so much that I did a Move it or Lose it! course – which is about teaching seniors or those with limited mobility gentle movement safely and inclusively. I also teach meditation and relaxation. I seen the benefits of the classes on student’s lives, physically, mentally and socially. I wanted to do more to be of service in the community using gentle exercise as a modality. I have worked alongside My Core Wellbeing in Teesside, to run Move it or Lose it and gentle exercise classes in the community, as well as setting up my own classes independently.

I am very passionate about working with seniors and those with limited mobility. Since changing career paths in 2017, I have been drawn more and more to this modality naturally, where it feels more like a hobby or a vocation to me. I love hearing my students say they are happy, or that something in class has improved their physical/mental wellbeing. I cannot imagine doing anything else now.

– My Social Enterprise Project –

AMALAwellness’ aim is to offer classes for to help improve mental and physical wellbeing, as well as offering a safe, fun, inclusive social space for people to enjoy being active, learning something new and making new friends.

My main activities are gentle movement classes, yoga classes and chair based exercises, which can be done standing, with chair support or seated. My classes focus on the FABS acronym – Flexibility, Aerobics, Balance, Strength, which is incorporated into every class.

This helps people stay motivated, fit and active as well as providing a sense of community.
I work with those with Parkinsons, Dementia and COPD, for example.
In Gentle Exercise and Move it or Lose it! classes, exercises are done to music from younger years which really brings a smile to students faces.

I have helped over 200 people during lockdown and in person since January 2020, to improve their physical and mental wellbeing. Please read on to read about our classes, their benefits and the mental, physical and social impact of my project.

Gentle Yoga, Meditation and Relaxation

istockphoto

Yoga for Seniors / Yoga for Limited Mobility

Gentle yoga classes for seniors / those with limited mobility are going to be accepting of beginners , as well as being beneficial to all levels. They may include meditation.
Classes will involve standing, seated and kneeling mat based exercises. They are intended to be slow paced, gentle and calming.

They aim to reduce stress and improve mobility, flexibility strength and balance.

If students have been intimidated by more athletic yoga styles or are looking for a way to unwind and reduce stress, they may want to explore gentle yoga. Also, gentle yoga is suited to those who are used to a faster pace and want to learn how to slow down.

couple practicing yoga
Photo by Marcus Aurelius on Pexels.com

Chair Yoga

Seniors or those who have mobility issues avoid unnecessary movements due to fear of falling or injuring themselves. With limited movements, the limbs get stiff. This leads to reducing the range of motion causing aches and pains in the limbs. Fortunately, with awareness of yoga practices spreading wide, those with mobility issues too can benefit from this practice through the introduction of Chair Yoga.

Benefits of Chair Yoga:

  • stretching the muscles, to reduce pain and stiffness.
  • improves blood circulation to keep the body fresh and active.
  • keeps control of the blood pressure.
  • improves the range of motion of the joints, keeping the symptoms of arthritis in control.
  • Helps lift mood – reducing anxiety
  • improves balance and coordination.

Move it or Lose it! Gentle Exercise classes

Move it or Lose it is a gentle exercise class designed for those age 50+ and over, or those with limited mobility and a need for a different approach to exercise than usual gym-based modalities offer.

Move-it-or-lose-it


Attending a Move it or Lose it class is great fun and as much a social event as a fitness class.

Move it or Lose it! Classes are designed to help you stay fit, motivated and active for life. It also helps with maintaining flexibility, mobility, aerobic fitness, balance and strength.
The exercises have been created in partnership with the Centre for Healthy Ageing Research at Birmingham University. They help “turn back the clock” and help maintain independence.

The exercises can be done standing, seated on a chair or standing with chair support.

They can be adapted to meet your needs with less repetitions or lower resistance.

They are great fun to participate in and teach!

Community classes Yoga Move it or Lose it Teesside Middlesbrough Stockton

-Our Impact on Teesside –

Aimee has already had a positive impact with Yoga, Meditation and Move it or Lose it classes in teesside. For those who have mental and physical health challenges, finding usual exercise settings, such as gyms, affects peoples ability to access services available. This affects 61% of people wishing to attend classes. By making classes accessible, this helps to eliminate this barrier.

We help to bring people together in the community, to socialise whilst keeping fit, active and looking after their physical and mental health.

The classes are taught in a community setting and in a warm, safe and inclusive environment. This makes the classes a wonderful way of looking after mental, physical and social wellbeing.

Mental impact

Move-it or Lose it! research findings suggest that 97% of participants had improved social fulfilment from their classes. 

Yoga, Gentle Exercise and Meditation lessons have a myriad of benefits for those suffering with anxiety. For example, you can learn how to control your breathing and learn relaxation techniques which can be used in and out of class.

A big impact on mental wellbeing is loneliness. Our classes help to reduce loneliness within communities within Teesside.

Physical Impact

People who attend gentle movement and exercise classes are reported to be more mobile and active.

The more you move, the more you’re able to move.

It is important to stay active. These gentle exercise classes are taught with those who have certain challenges in mind, making them accessible and adaptable, so that anyone can enjoy and get the physical and mental benefits from a class.

The classes help improve flexibility, aerobic fitness, balance and strength.
Helping us stay fit, mobile and independent as we age.

Pain and discomfort can be a barrier to practicing and exercising. From back pain, to stiff joints – sometimes it can seem that exercising will make a pre-existing condition worse. Challenges with circulation and breathing can also make movement and exercise seem like it will be too difficult.

doctor - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

It is best to discuss exercise routines with a doctor or healthcare professional initially before starting a new routine. However, move it or lose it chair exercise classes and chair yoga classes are designed to be gentle on joints and can be done seated or standing. 


When we injure ourselves, or have challenges to practice through illness, it can feel impossible to exercise. However, having a gentle approach to exercise can really help people heal and take steps, no matter how small, to being more active.

Movement helps us stay independent and able to do day-to-day things, like shopping, housework etc. Making classes functional and accessible means all can participate and get some physical exercise. Exercise also helps to reduce trips and falls, as well as reducing the onset of osteoporosis and other ageing related conditions.

OAP Lady dancing and enjoying life - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

Those who are experiencing challenges with memory, cognitive decline or dementia can still get many mental and physiical benefits from practice. Exercise and movement helps maintain healthy blood flow to the brain and helps the body produce new cells.  It helps with proprioception, keeping the mind active. It also helps with balance and hand-eye co-ordination.

Man playing chess - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise



Social Impact

Classes allow people to come together from communities across Teesside to not only exercise, but socialise and make new friends too. Classes are a lot of fun, 95% of people who joined classes like these reported feeling an improvement in their mood.

To summarize…

Gentle Yoga, Chair Yoga and Gentle Exercise classes can have a wonderful impact on mental, physical and social wellbeing. I hope to continue to work in community centres and expand my business to reach more people that would benefit from these classes within Teesside.

If you would like to contact me, or work with me, please do so by the following means.

Email: Amala.teesside@gmail.com.
Facebook: www.facebook.com/amalateesside
www.facbook.com/moveitorloseitteesside
Contact form: www.amalateesside.com/contact

I endeavour to respond within 24-48 hours on Weekdays.

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

Find AMALAwellness yoga and meditation classes in Teesside and online.

Yoga Ingleby Barwick – Gentle Exercise and Chair Yoga For Seniors

‘Move it or Lose it!’ Gentle Exercise Classes, Chair Yoga and Yoga in Ingleby Barwick and Stockton-on-Tees.

Now classes are starting to take bookings, why not secure your place in our new wonderful Move it or Lose it Class in Ingleby Barwick, or Norton?

Move it or Lose it! is an exercise class designed for those age 50+ and over, or those with limited mobility and a need for gentle exercise.
It helps with maintaining flexibility, mobility, aerobic fitness, balance and strength. They help “turn back the clock” and help maintain independence.

The exercises can be done standing, seated on a chair or standing with chair support.

exercise stockton norton
Gentle, accessible exercise in Teesside!

Attending a Move it or Lose it class is great fun and as much a social event as a fitness class. It will help you stay fit, motivated and active for life.

‘I’m so excited to be returning back to class! I hope to see you all there. ‘

Join us on Fridays in Ingleby Barwick.

Location: The Hub Community Centre, The Rings, Ingleby Barwick.
Price: £5.00 a class (Booking essential due to Covid Restrictions)
Time: Fridays 1:30-2:30pm.

Join us on Mondays in Norton.

Location: The Glebe Community Centre, Norton, Stockton-on-Tees.
Price: £5.00 a class (Booking essential due to Covid Restrictions)
Time: Mondays 3:15-4:15pm.

Yoga Norton

As the Nation prepares to ease lockdown on the 17th of May, preparing to look after physical and mental wellbeing in this transition period is as important as ever.

Our Move it Or Lose it!, Chair Yoga and Yoga classes help to improve:

  • Flexibility
  • Balance
  • Aerobic Fitness
  • Strength
  • Mental Wellbeing


All are welcome to join our group practices. We ensure classes are in a safe, inclusive, non-judgemental environment. We also have a focus on combining postures and movements with the breath. This makes the practice a work-in as much as a work-out. Simple techniques and homework mean you can incorporate what you learn in class into your life.

– Where are Yoga classes available? –

Aimee runs a Yoga and Meditation Class in Stockton on a Tuesday Evening.

Tuesdays

Yoga & Meditation – 7:00-8:30pm Ragworth Community Centre, St Johns Way, Stockton-On-Tees TS19 0FB .

Ragworth Community Centre is on the cusp of Norton and Stockton, easily accessible from both areas of Stockton-on-Tees.

Prices

£6.50 for a drop in or a block of 4 lessons for £20 (£5.00 per class) .

For information and bookings….

For more information and bookings, please contact us using the following:

Email: Amala.teesside@gmail.com / aimee.bell@moveitorloseit.co.uk
Facebook: AmalaTeesside / Move it or Lose it Teesside

Or you can use our contact form here.

About The author:

This image has an empty alt attribute; its file name is screenshot_20200618_093236.jpg
Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK. Aimee teaches in Norton, Stockton, Middlesbrough, Guisborough and Redcar and Cleveland, as well as offering online classes.

To find out more, visit www.amalateesside.com

Yoga Norton- Chair Yoga and Gentle Exercise

Yoga Classes in Stockton-on -Tees
Gentle Exercise Classes in Norton

**Main Picture of Norton Duck Pond sourced from Stephen Hornsey, a talented local photographer***

I’m really excited to be offering ‘Move it or Lose it!’ Gentle Exercise Classes
and Yoga and Meditation and Chair Yoga Classes in Norton and Stockton-on-Tees.

Yoga Norton

Classes Aimee will run are designed to help look after your physical and mental well-being coming out of lockdown…

As we approach the transition period of lockdown restrictions easing, the end is hopefully in sight. Preparing to look after physical and mental wellbeing in this transition period is as important as ever.
Our gentle movement and exercise classes and Hatha Yoga classes help to improve:


  • Flexibility
  • Balance
  • Aerobic Fitness
  • Strength
  • Mental Wellbeing


We practice in in a safe, inclusive, non-judgemental environment. Everybody is welcome! We also combine postures and movements with the breath. This makes the practice a work-in as much as a work-out. Simple meditation techniques and homework mean you can incorporate what you learn in class into your life.


– Where are classes available? –

Mondays

exercise stockton norton
Community classes Yoga Move it or Lose it Teesside Middlesbrough Stockton

Move it or Lose it – 3:15-4:15pm Norton Glebe Community Centre, 6 Hanover Parade, Norton, TS20 1RF Stockton-On-Tees

Tuesdays

yoga stockton yoga norton

Yoga & Meditation – 7:00-8:30pm Ragworth Community Centre, St Johns Way, Stockton-On-Tees TS19 0FB .

Ragworth Community Centre is on the cusp of Norton and Stockton, easily accessible from both areas of Stockton-on-Tees.

Prices

£6.50 for a drop in or a block of 4 lessons for £20 (£5.00 per class) .

For information and bookings….

For more information and bookings, please contact us using the following:

Email: Amala.teesside@gmail.com / aimee.bell@moveitorloseit.co.uk
Facebook: AmalaTeesside / Move it or Lose it Teesside

Or you can use our contact form here.

About The author:

This image has an empty alt attribute; its file name is screenshot_20200618_093236.jpg
Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK. Aimee teaches in Norton, Stockton, Middlesbrough, Guisborough and Redcar and Cleveland, as well as offering online classes.

To find out more, visit www.amalateesside.com

Mindfulness Meditation for Beginners

Students often ask for meditations to practice at home, so I thought I would make some articles about starting to incorporate a practice into daily life. Also, including a meditation to practice independently from the comfort of home.

There are many benefits of guided meditations, such as:

  • Reducing stress and anxiety.
  • Internalizing thoughts and emotions
  • Decluttering the mind of thoughts
  • Increasing mental wellbeing
  • Lowering blood pressure

    Just to name a few!

However it is important as we progress in practice to start learning meditation independently.

silhouette of person raising its hand
Photo by Pixabay on Pexels.com



Mindfulness Meditation is a way of training the mind. It is a practice that teaches the mind to:

  • Let go of negativity
  • Slow down racing thoughts
  • Calm the mind
  • Invoke rest and relaxation within the body
  • Promote healing, both mentally and physically
mindfulness meditation
clipartkey

How does Mindfulness relate to Yoga?

Yoga Chitta Vrtti Nirodha – Yoga is the stilling of the fluctuations of the mind

Patanjali – Yoga Sutras, Sutra 1.2.

As this sutra states, Yoga is the stilling of the fluctuations the mind. Learning to still the mind is the primary aim of yoga. Everything else is just a wonderful side effect of practicing this Sutra.

Mindfulness Meditation – both on and off the mat


Meditation and mindfulness, both on and on the mat play a vital role in attaining a still mind. It must be practiced daily and be at the forefront of our practice. If we just practice asana, without this element, we lose the essence of what Yoga truly is.

istockphoto

It is really important to marry both movement and postural (asana practice) with meditation techniques, to have a whole, well rounded practice.

A Mindful Meditation to practice at home

This simple meditation can be practiced anywhere, for as long as you wish.

Part one – gentle breathwork

Inhale from the base of the spine to the throat, slowing the breath to an extended count of four.
Pause, retain the breath for a count of four.
Exhale from the throat to the base of the spine for a count of four.
Pause, retain the breath for a count of four.
Repeat as many times as you wish.

Remember, you can return to a normal breath then practice again if you wish. This is your practice and your time.

Part two – Mindfulness Meditation

Become aware of the breath – what happens to the belly, chest and ribcage as we inhale? What happens as we exhale?
Feel the sensations associated with air entering and exiting the body.
Pay attention to the rise and fall of the belly.
Bring a focus to each breath.

After a while, return to a normal breath.
Just be still. Listen.
Become aware and listen to sounds around you, without putting to much emphasis on them.
If thoughts come, don’t put too much emphasis on them, just return to the awareness of the breath then let the breath return to normal.

Stay in the practice for at least 10 minutes.

Yoga classes in Middlesbrough, Guisborough and Stockton

Aimee teaches an array of classes in Nunthorpe, Marton, Norton and Guisborough, and across Teesside. Mindfulness is always incorporated into classes.

Tuesdays in Norton / Stockton

Yoga & Meditation – 7:00-8:30pm Ragworth Community Centre, St Johns Way, Stockton-On-Tees TS19 0FB .

£6.50 for a drop in or a block of 4 lessons for £20 (£5.00 per class) .

Fridays in Nunthorpe / Middlesbrough

Yoga & Meditation -9:30- 11:00am St Mary’s Church Hall, Morton Carr Lane, Nunthorpe.

£6.00 for a drop in or a block of 4 lessons for £20 (£5.00 per class) 

Email amala.teesside@gmail.com or contact us for information & bookings.

Do you use mindfulness meditations in your practice? Is it something you wish to incorporate? I would love to hear from you!
Warm regards, Aimee

About The author:

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

To find out more, visit www.amalateesside.com

Bereavement: Positive ways Yoga and Meditation can help.

Yoga Middlesbrough – How Yoga and Meditation can help with bereavement and grief….

Losing a loved one is never easy. My father recently passed away after a long fight with cancer. The emotions, shock and myriad of other emotions stirred up within us and family/friends are difficult to process. As well as having our own emotions to process and work through, we support others through this period of mourning too.

My much loved father and his adoring fans!


My Dad is, was and always will be very loved. He was a true family man and was a pillar of the local community, as well as a loved colleague by those he worked with. My brother, sister, mum and I were at his side when he passed.
I have never experienced heartbreak like it, seeing my family go through that same anguish is also heart-breaking.

I have found a lot of peace and solace in my practice, especially focusing on the breath and being still. It brings a lot of peace and clarity to the mind.

– Grief is natural –

Unfortunately, grief is something we all have to experience some time in life. Grief can be physical as well as emotional. Especially a really strong sense of tiredness and fatigue. This is how I have felt since my father passed.

crop pitiful black woman embracing knees on bed
Photo by Alex Green on Pexels.com

Everyone experiences grief differently and there is no right or wrong way to process grief.

Symptoms of grief…

A few common symptoms people experience when processing a bereavement are:

  • Tiredness and fatigue
  • Longing and pining
  • Headaches
  • Appetite changes – loss or comfort eating
  • Difficulty sleeping
  • Depression
  • Anxiety
  • Difficulty doing day-to-day things
  • Aches and pains
  • Lack of focus

Although this list does not describe everyone’s experience and some may experience other symptoms when grieving.

People can also worry that they are becoming mentally unwell, or that they are starting to overcome the grief. However, often ‘grief intrusion’ can occur, where someone or something triggers a memory, where they feel like they have returned back to the beginning stages of grief. This is normal, as grief is not a linear process.

Grief intrusion can happen when shopping, or when practicing. Basically at anytime of the day. It can catch us off-guard, but this is a part of the grieving process.

How Yoga and Meditation can help us process grief and bereavements.

Grief can become very overwhelming. A regular Yoga and Meditation practice can help us work through and explore feelings that arise when grieving. From gentle movement and stretching in Asana practice, a focus on the breath and practicing stillness and a sense of community within the Yoga and Meditation world, we can start to work through our grief.

– Choosing to look after ourselves –

By practicing even for 15 minutes a day, you can free up some of your physical and emotional energy. This helps the body and mind relax and recuperate. Giving ourselves time to process grief is really important and the time we get in Yoga and Meditation sessions really has a positive impact. Also, when we dedicate time to our practice, we naturally start to slow down and this starts to reflect off the mat too.

– Creating space in our lives –

As well as time, we need space. I found that I needed to give myself space daily to process things and reflect. When I had too much planned, or had too much work on, I felt overwhelmed very easily. One of the main signs of grief that isn’t talked about much is exhaustion of the body and mind. Its something that can take months to pass, so it is so important to give ourselves this time. Even if it is doing something we enjoy, like a gentle walk with music, or reading a book. This time is essential.

– Gentle exercise and movement is good for the body and soul –

– More resilience –

Research shows that asana (posture) and gentle breathwork can improve our mood and soothe our nervous system. It helps us operate in the parasympathetic nervous system (a state of relaxation) , rather than the sympathetic nervous system (fight or flight mode) . When we practice this regularly, it helps us happier and calmer, and therefore more resilient during a bereavement. It also helps us look after our physical well-being.
Sometimes, the gym or strenuous exercise can seem daunting at this time, but gentle yoga can help us stay mobile, active and help us improve our flexibility, whilst soothing the mind.

– Meditation helps us process grief –

It can be difficult to accept that a person has gone, but they wouldn’t want us to remain sad and upset and continue to suffer. They would want us to continue living life to the fullest and remember good times, happy memories and celebrate their life.

There can be a period where it seems we cannot move on, or find a resolution. Meditation allows us to sit with our feeling and emotions and process them. It allows us to practice forgiveness, send loving kindness to ourselves and others and to find peace and clarity with the situation. it gives us space and time to process grief.

Some good meditations to try…

I am a massive fan of Burgs and his work. He does a series of free meditations on his YouTube channel.

This meditation is wonderful to do in bed or lying down, when feeling exhausted.

Cruse Bereavement are a wonderful charity to contact to seek support if you are having challenges processing grief.

https://www.cruse.org.uk/


I hope some of the advice here helps you to process grief and bereavement.

Do you have any advice for people? I’d love to hear from you.

About The author:

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

To find out more, visit www.amalateesside.com

Turmeric & Black Pepper – 8 amazing health benefits

A winning combination to combat inflammation in sore joints.

Recently, I have had a pain in the side of my left knee. I looked up supplements to help my knee to heal and came across turmeric and black pepper supplements. This article addresses the benefits of using turmeric for inflammation in joints, as well as a whole load of other benefits for the mind, body and soul.

What is turmeric?

Turmeric is an Indian spice, common in many Asian foods. It is an edible root from the Curcuma longa plant of the ginger family. It is often ground down and added to food to add flavour and spice.

healthy spoon orange cooking
Photo by Karl Solano on Pexels.com


It’s health benefits are widely known and is often taken as a supplement, to help reduce inflammation within the body.

What makes Turmeric anti-inflammatory?

– Curcumin –

Turmeric contains a bio-active compound known as curcumin. This can help relieve symptoms of inflammation within the body. It has been shown in many studies to be:

  • Anti-inflammatory
  • Anti-Bacterial
  • Anti-viral
  • Anti-Fungal

As well as being a powerful anti-oxidant. It’s no wonder it helps with a myriad of joint problems.

Why should Black Pepper be taken with Turmeric?

golden spoon with mix of herbs and spices
Photo by Karolina Grabowska on Pexels.com

The active ingredient – piperine is an extract found in black pepper. When taken with curcumin, it helps boost absorption. This improves absorption rates. Curcumin on its own is difficult for the body to absorb, this is why it is important to take black pepper with turmeric.

– 8 health benefits of this wonder root –

  1. Boosts cognitive function in the brain
  2. Eases aches and pains due to its anti-inflammatory properties
  3. Due to its anti-inflammatory properties, turmeric is also good for the heart, cardio-vascular and respiratory systems
  4. Anti-oxidants in turmeric means it is anti-ageing, helping to fight wrinkles and ageing
  5. Curcumin found in turmeric is known to fight inflammation markers within the body
  6. The liver is supported by turmeric, aiding detoxification of the body
  7. Turmeric can help to stabilise mood
  8. When combined with a healthy diet and exercise, turmeric is known to support weight loss

Why does this wonder root support a yogic diet?

As well as the benefits noted above, turmeric when taken with black pepper, helps to support the body when healing from yoga practice. It helps to ease inflammation in joints, muscles and promotes healing. It helps to stabilize mental and physical wellbeing, making it an amazing supplement to use in your practice.

Do you use turmeric in cooking? Do you take turmeric supplements?

I’d love to hear from you!

About The author:

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

To find out more, visit www.amalateesside.com

The importance of Meditation in Yoga – Guided Meditations for beginners to practice at home.

I often practice guided meditations at home. They are a wonderful way of practicing meditation in smaller sessions. Meditating in this way helps the mind stay on track. The mind focuses on the voice leading the meditation, known as a one-point focus. This really helps to focus and train the mind.

Yoga and the importance of Meditation

Yoga Chitta Vrtti Nirodha – Yoga is the stilling of the fluctuations of the mind

Patanjali – Yoga Sutras, Sutra 1.2.

As this sutra states, Yoga is the stilling of the mind. Everything we do from postural practice, to meditation and breathwork is to help fulfil this Sutra.

What are the benefits of guided meditation?

photo of a man sitting under the tree
Photo by Samuel Silitonga on Pexels.com
  1. Helps reduce stress and anxiety.
  2. Helps internalize thoughts and emotions
  3. Declutters the mind of thoughts
  4. Increases mental wellbeing
  5. Lowers blood pressure
  6. Invokes relaxation at a deep level
  7. Rewires neurons in the mind – changing the way we think and behave

Sometimes, it can be tricky to know where to begin with meditation. Here are some of my favorites to kickstart you on your meditation journey!

– Two of my favorite Youtube Meditations –

Beginners Spoken Guided Meditation – By Jason Stephenson.
This meditation takes you through a guided tour of the Chakra System. It is designed to help you feel balanced before you fall asleep.

Stillness with loving kindness Guided Meditation – By Burgs.
This meditation takes you through a Buddhist Loving Kindness Meditation.
Burgs is a Buddhist Meditation teacher, he is wonderful to listen to.

Do you use guided meditations in your practice? Is it something you wish to incorporate? I would love to hear from you!
Warm regards, Aimee

About The author:

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

To find out more, visit www.amalateesside.com