Sarcopenia – 8 ways how Chair Based Yoga and Exercise can help fight muscle loss as we age.

This article will look specifically at Sarcopenia which is a loss of muscle mass as we age. We all experience it as we get older, reaching peak muscle mass in our 30s and 40s. After that, we slowly start to lose muscle, especially if we do not exercise. However there are things we can do to maintain muscle mass and even sometimes reverse Sarcopenia! It’s all down to keeping active and focusing on maintaining mobility, flexibility and strength.

Sarcopenia Statistics and Quotes:

‘”People who are physically inactive can lose as much as 3-5% of their muscle mass per decade after the age of 30.”

Dr. Axe

“On average, it is estimated that 5–13% of elderly people aged 60–70 years are affected by sarcopenia, and the numbers increase to 11–50% for those aged 80 or above.”

J cachexia sarcopenia

 “A survey conducted by GM-Journal indicates in adults aged 50 years and older, 32–41% of women, and 22–38% of men consume less than the recommended dietary allowance of protein – the building blocks for maintaining muscle”

GM-Journal – SarcopeniA

“Regular exercise programs

are recommended to prevent and treat both sarcopenia and frailty.”

Science direct

What is Sarcopenia?

Sarcopenia is a form of muscle loss that happens when we age or become sedentary for extended periods of time. Muscles start to lose mass, function and strength.

We can see in the image above, muscles mass starts to decrease as we age. Muscle cells decline and fibrous, fatty material forms. This is specifically true for those who are inactive and do no exercise. The fatty, fibrous tissues affect strength, flexibility and hinder mobility. This in turn affects independence and quality of life.

In the above diagram we can see how muscle cells change and the loss of muscle mass, causing muscle atrophy (muscle wastage).

Sarcopenia is linked with limited mobility, sedentary lifestyles, frailty, slips, trips, falls and osteoporosis (loss of bone density).

With a good diet and regular exercise, we can treat and prevent Sarcopenia, Osteoporosis, Osteoarthritis and other conditions associated with ageing.

How to treat and prevent Sarcopenia

One of the best ways to preserve muscle mass is through physical activity. It is possible to reduce the severity or Sarcopenia, or even reverse some of the symptoms. For older adults especially, maintaining the mass and fucntion of muscles is important to maintain independence and to enjoy later life.

Activities such as walking, resistance training, gentle aerobics, yoga, and tai-chi are low impact, but have a positive effect on the body.

Ideally we should be aiming for exercises that cover the ‘fabs’ acronym to keep in optimal health:
Flexibility / Aerobic fitness / Balance / Strength

In our Chair Based Yoga and Exercise classes, we work on all of these elements in our hour session. We learn different techniques using resistance equipment and supply resources so that you can practice the knowledge you gain in class at home.

How can Chair Based Yoga and Exercise help fight Sarcopenia?

1. Accessible classes that anyone can attend.

Chair based yoga and exercise classes can be done seated, with chair support or free-standing. This means the classes are open and accessible to anyone. No matter what age or ability, our classes can have a positive effect.

2. Gentle warm up movements help gently work the muscles and joints.

Our classes often start with joint-releasing exercises which gently flex and tone the muscles, as well as working the ligaments and tendons. This really helps improve flexibility and mobility in the body, especially the shoulders, wrists, hands, foot flexors and ankles.


Some example exercises can be seen here:

1. Joint release exercises PDF


2. Chair Based Yoga PDF

3. Resistance training using equipment designed for older adults helps maintain and build muscle strength.

We often recommend the use resistance bands, hand weights, body weight and other forms of equipment to add some resistance to workouts. This is great for improving bone density and reducing effects of osteoporosis, as well as improving muscle mass and muscular flexibility. The exercises are really fun and simple to follow and focus on major muscle groups that help maintain independence.

4. Exercises such as sit-to-stand and squats focus on key muscle groups in the legs, gently building strength.

These exercises are great for improving strength, mobility and flexibility in the legs, as well as gently toning the back and core muscles. It is also really good for balance!
Sit to Stand is one of the best exercise older adults can do.
We would recommend doing 10 a day, or build up to this at your own pace.
This is just one example of the array of exercises we cover in our Chair Based Yoga and Exercise classes.


5. Aerobic Exercises help improve cardio-vascular health, which in turn means the muscles are healthier.

It is recommended by health professionals that we do 30 minutes of cardio-respiratory (or aerobic) exercise a day. This is exercise that elevates our heart rate or breathing. Our aerobics section can be done seated, with chair support or free-standing. This means that anyone can practice aerobics, no matter your age or ability.

We always do the exercises to fun, upbeat tracks from the 50’s, 60’s, 70’s 80’s and sometimes even the 90’s and 00’s. We include simple steps to get the heart pumping and the body moving.

Aerobics is not only great for the heart, but great for improving muscle strength and mobility too!

If you feel tired exercising for long periods, we recommend breaking things down into 10 minute periods over the day, so you can build up to 30 mins over time.



6. Gentle stretching and working on flexibility helps maintain independence.


Chair based Yoga and Exercise classes always have a strong focus on flexibility. Maintaining and improving flexibility is crucial as we get older and can be improved no matter our age our ability.

We rely on flexibility to help us reach top shelves, tie our shoe laces, getting in and out of the bath and so much more in day to day life that we may not realise.

Stretching can:

  • Improve range of movement in joints
  • Improve posture
  • Reduce soreness and tension in the muscles
  • Reduces the risk of injuries and slips, trips and falls
  • Improves balance and co-ordination
  • Increases blood circulation and muscle control

There are many benefits to incorporating stretching into your exercise routines.

7. Being more active naturally leads us to drink more water and eat more healthily.

Diet and hydration are important to maintaining and even improving physical and mental health as we age. We need to ensure we get enough protein so that we can maintain muscle mass.

When we exercise regularly, making healthier choices and drinking the two litres of water recommended to us becomes a lot easier!

8. Learning exercises in class means you can start to develop a home routine to keep you active.

We regularly encourage our students to practice at home and supply free resources so people can develop a home routine to compliment their classes.

When you come to class, you learn to do the exercises with an instructor, so when you practice at home you can practice safely and keep progressing.

We hope you enjoyed reading about the benefits of Chair Based Yoga and Exercise classes!

We run classes across Teesside to help people keep active. We always offer our 1st class on the house! So if you or a loved one would like to join our ever-growing community, please don’t hesitate to get in touch.

Aimee is a Yoga, Meditation and Keep Moving Teesside! teacher in located in Middlesbrough, England, UK.
Find AMALAwellness yoga and meditation classes in Teesside and online.

Yoga in Nunthorpe, Marton and surrounding areas.

Beginners and improvers Yoga & Meditation in Middlesbrough and Redcar & Cleveland.

Yoga classes in Nunthorpe and Marton

The NHS recommends you should spend at least 2 exercise sessions a week focusing on strengthening the muscles. We should also spread out the amount of exercise we do over the week, focusing on strength, balance and flexibility. Yoga is a great way and accessible way to achieve this!

This class also includes a focus on Meditation, especially at the end with 20 minutes dedicated to developing beginners and improvers meditation and relaxation skills.

At AMALAwellness, we offer an array of Yoga, Meditation, Relaxation and chair Based Exercise classes to aid with over-all mental and physical wellbeing.

Young at heart, active for life!

– AMALAwellness – Who are we? –

AMALAwellness is a Registered Community Interest Company in Teesside. We offer a variety of Yoga, Meditation, Chair Based Yoga and Exercise and Relaxation classes in:

Redcar & Cleveland / Middlesbrough / Stockton / Norton / Guisborough / Nunthorpe / Kirkby (Great Broughton, Newton Under Roseberry)

Our Mission:
To transform lives & promote healthier communities by connecting people through Yoga, Meditation, Mindfulness and Gentle Movement.


You are never too old to set another goal or to dream a new dream.”

– C.S Lewis

Community Yoga in Nunthorpe.

community Yoga and Meditation in Nunthorpe

Our Friday Morning Yoga Class is officially 2 years old as of January 2022!

Day & Time: Friday 9:30-11:00am
Pricing: £5.00 for a block booking (£30.00 for a 6 week block).
Block bookings are at 25% discount.
Pricing: Drop in – £6.50.
(Block bookings are non-refundable or non-transferable, please see our
T’s and C’s for more information).

What the class entails: The class includes kneeling, inversions, seated, table top and standing postures. We also do some postures lying on the front or on the back. Classes begin and end with a short guided meditation and a final relaxation (Savasana) at the end.
Postural practice focuses on flexibility, balance and core strength. We marry movement with breath, making the whole practice good for soothing the nervous system and helping to still the mind.

Location: St Mary’s Church Hall, Morton Carr Lane, Nunthorpe.

Booking a Yoga Class or Course.

Booking is simple, please email info@amalateesside.com, or drop us a message (Whatsapp available) or give us a ring 07774600440.

You can also contact us here.

We also offer other Yoga, Chair Based Yoga and Exercise Classes in Redcar and Cleveland.

Chair Yoga and Chair Exercise in Nunthorpe.

chair yoga / chair exercise in Kirkby, Great Broughton Great Ayton

Location: St Mary’s Church Hall, Morton Carr Lane, Nunthorpe.
Day and Times: Wednesdays, 1:30-2:30pm.
Pricing: £5.00 a class.

We offer A combination of Mindfulness Meditation, Chair Based Yoga and Exercise, to offer a class that will help aid both physical and mental wellbeing.

Exercises can be done seated, with chair support of free standing. All abilities are welcome.

We use exercise bands and balls in class to help build strength and improve mobility and flexibility.

View our schedule here to see if any other classes are a good fit!

AMALA teesside AMALAwellness Yoga Meditation

Would you be interested in our classes or in our community ventures?



Find AMALAwellness yoga and meditation classes in Teesside – Check out our website for more information,

Aimee – Team AMALA <3

Gift Cards – Yoga Courses and lessons in Nunthorpe and Kirkby (Great Broughton)

We are offering Beginner and Improver Gift Cards for our
Hatha Yoga Flow Courses.

What is Hatha Yoga?

Hatha is the root of all yoga.   Iyengar, Vinyasa, Yin, Ashtanga and other forms all stem from Hatha yoga. 

A ‘Hatha’ yoga class will typically involve a set of physical postures (yoga poses) and breathing techniques, practiced slowly and with standing, seated and sometimes inverted static posture holds.

healthy sea beach vacation

Hatha means ‘force’ in Sanskrit हठ and attains that through the physical practice of Yoga, we receive the benefits. So Hatha yoga can be considered as anything you might do with the body to still the mind, including: 

  • asana – yoga postures (practised in any style of ‘yoga’)
  • pranayama – breathing techniques
  • mudra – hand gestures
  • Meditation and relaxation techniques

Hatha practices are designed to align and calm your body and mind. This practice is often modified and can be as challenging as you wish it to be, with modified poses for beginners. More challenging options are included for more experienced practitioners, making it accessible to all. Your practice deepens and grows with you as you progress.

Yoga Course in Kirkby (Great Broughton)

balance body exercise female

Our Kirkby Course runs on Mondays in St Augustine’s Church Hall on Kirkby Lane. 8:00-9:00pm. It includes homework as part of the course to help deepen students practice at home.

£36.00 for a 6 lesson course. Suitable for beginners or those looking to deepen their Yoga and Meditation practice.
*Gift card is non-transferrable and non-refundable. Can be used for January, February or March Courses.*
To book a loved one on, please contact us:
info@amalateesside.com / 07774600440

Yoga Course in Nunthorpe (St Mary’s Church Hall, Morton Carr Lane).

Our Nunthorpe Lessons run on Fridays 9:30-11:00am.

£20.00 for a block of 4 lessons. Suitable for beginners or those looking to deepen their Yoga and Meditation practice.
*Gift card is non-transferrable and non-refundable. Can be used for January, February or March lessons.*


To book a loved one on, please contact us:
info@amalateesside.com / 07774600440 and our team will send you a printable gift card addressed to your loved one, so they can enjoy the gift of Yoga & Meditation.

Yoga in Kirkby, Great Broughton (Near Stokesley).

We are now offering Yoga in Kirkby, close to Great Ayton, Great Broughton and Stokesley.

Yoga At Kirkby Church Hall. Yoga near Stokesley, Great Broughton and Great Ayton.

The NHS recommends you should do some type of physical activity daily, as well as spending at least 2 exercise sessions a week focusing on strengthening the muscles. We should also spread out the amount of exercise we do over the week, focusing on strength, balance and flexibility.

At AMALAwellness, we offer an array of Yoga, Meditation, Relaxation and chair Based Exercise classes to aid with over-all mental and physical wellbeing.

– AMALAwellness – Who are we? –

AMALAwellness is a Registered Community Interest Company in Teesside. We offer a variety of Yoga, Meditation, Chair Based Yoga and Exercise and Relaxation classes in:

Redcar & Cleveland / Middlesbrough / Stockton / Norton / Guisborough / Nunthorpe / Kirkby (Great Broughton, Newton Under Roseberry)

Our Mission:
To transform lives & promote healthier communities by connecting people through Yoga, Meditation, Mindfulness and Gentle Movement.


You are never too old to set another goal or to dream a new dream.”

– C.S Lewis

Community Hatha Yoga in Newton Under Roseberry, Redcar & Cleveland.

Our new class is on at St Augustines Church Hall.

Day & Time: Monday’s 8:00-9:00pm.
Pricing: £6.00 for a block booking (£36.00 for a 6 week block or £42.00 for a 7 week block).
Block bookings are at 25% discount.
Pricing: Drop in – £8.00.
(Block bookings are non-refundable or non-transferable, please see our
T’s and C’s for more information).

What the class entails: The class includes kneeling, inversions, seated, table top and standing postures. We also do some postures lying on the front or on the back. Classes begin and end with a short guided meditation and a final relaxation (Savasana) at the end.
Postural practice focuses on flexibility, balance and core strength. We marry movement with breath, making the whole practice good for soothing the nervous system and helping to still the mind.

Booking a Yoga Class or Course.

Booking is simple, please email info@amalateesside.com, or drop us a message (Whatsapp available) or give us a ring 07774600440.

You can also contact us here.

We also offer other Yoga, Chair Based Yoga and Exercise Classes in Redcar and Cleveland.

Chair Yoga and Chair Exercise in Nunthorpe.

chair yoga / chair exercise in Kirkby, Great Broughton Great Ayton

Location: St Mary’s Church Hall, Morton Carr Lane, Nunthorpe.
Day and Times: Wednesdays, 1:30-2:30pm.
Pricing: £5.00 a class.

We offer A combination of Mindfulness Meditation, Chair Based Yoga and Exercise, to offer a class that will help aid both physical and mental wellbeing.

Exercises can be done seated, with chair support of free standing. All abilities are welcome.

We use exercise bands and balls in class to help build strength and improve mobility and flexibility.

View our schedule here to see if any other classes are a good fit!

Other Teachers and Services available in the area.

My Core Wellbeing – Physiotherapy, Pilates, Yoga, Meditation in the heart of Guisborough.

My Core Wellbeing offer a lot of services and classes for looking after your physical and mental wellbeing. Check out their website for more information.

Yoga Teesside – Offering classes in Redcar and Cleveland.

Maria teaches an array of classes across Redcar and Cleveland. She specializes in Ashtanga Yoga, Sun power Yoga and has over 10 years of experience.

Steph Wall – The Hive– Massage, Reflexology and Yoga in Marton-on-Cleveland.

Steph offers a variety of massage and reflexology packages, as well as teaching Yoga and Pre/Post Natal Yoga in Teesside.

North Yorkshire Physiotherapy

North Yorkshire Physiotherapy operate in Stokesley and help people with mobility issues and joint pain.

AMALA teesside AMALAwellness Yoga Meditation

Would you be interested in our classes or in our community ventures?



Find AMALAwellness yoga and meditation classes in Teesside – Check out our website for more information,

Aimee – Team AMALA <3



Exercise for Seniors in Middlesbrough and Stockton – transform your fitness today!

Exercise for Seniors in Middlesbrough and Stockton Teesside

Exercise for Seniors in Middlesbrough and Stockton

The NHS recommends that seniors should do activities that improve strength, balance and flexibility on at least 2 days a week.


Older adults (50+) should do some form of physical activity daily. This can vary from walking, to house work, to attending a regular exercise class, such as chair based exercise, yoga, swimming or joining the local gym.

Exercise and fitness classes for older adults helps with mental and physical wellbeing as well as being social and fun!


Source NHS website (Quote)
The NHS states ‘Adults aged 65 and over should:

  • aim to be physically active every day. Any activity is better than none. The more you do the better, even if it’s just light activity
  • do activities that improve strength, balance and flexibility on at least 2 days a week
  • do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both
  • reduce time spent sitting or lying down and break up long periods of not moving with some activity

If you’ve fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet. Speak to your GP if you have any concerns about exercising.’

This is really important – the more you move, the better you feel.


AMALAwellness – Teesside

Welcome to AMALAwellness, Young at Heart and Active for LIFE! – we run a range of exercise classes in Middlesbrough, Stockton and Guisborough.

We are officially a CIC! That means that any profit AMALAwellness makes will go into community Yoga & Meditation projects within Teesside.It means we can fulfil our aim to work with local charities and organisations to provide Chair Based Yoga, Meditation and Exercise. Helping people improve their mobility as well as physical and mental wellbeing across Teesside.

We specialize in Gentle Yoga, Yoga for Seniors, Chair Based Exercise and meditation/relaxation. Every lesson we focus on these 3 key things that the NHS recommend.

You are never too old to set another goal or to dream a new dream.”

CS LEwis
Exercise for Seniors in Middlesbrough and Stockton Teesside

No matter what level, age or ability you are, we will have a class suitable for you, or can signpost you to relevant classes and services across Teesside.

Being active and and exercising can help you stay healthy, energetic and independent as you get older.

As we age, it becomes even more important to remain active if we want to stay healthy, social and maintain our independence.

If we do not take steps to stay fit, healthy and active , all the things we enjoy doing and taken for granted may start to become that little bit harder.

Keeping active means we can continue to enjoy lifes simple pleasures, such as:

  • Playing with the grandchildren
  • Walking to the shops
  • Gardening
  • Walking the dog
  • Leisure activities
  • Meeting up with friends and family

To name a few!

Stay active and maintain independence with our fun and social exercise classes.

The benefits of Exercise and Yoga for Seniors

Physical Benefits

Our classes help people stay:
– Healthy – Social – Flexible
– Active – Fit – Balanced
– Strong – Independent

They are also an asset to the local community, slowly developing more and more into a social hub where like-minded people can come together, get moving, learn something new and make new friends.

Just some of the physical benefits include:

  • stretching the muscles, to reduce pain and stiffness.
  • improves blood circulation to keep the body fresh and active.
  • keeps control of 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.

Mental benefits

Our classes always include a short mindful practice and gentle breathwork at the beginning and end of the class, where we focus on the breath.
This helps to slow down breathing, helping the mind to be more clear and focused. It soothes the nervous system and invokes rest, relaxation and reduces stress and anxiety. Exercises in the class, especially chair based yoga and chair yoga flow also have a focus on the breath, which really helps with improving mental wellbeing too.

Exercise for Seniors in Middlesbrough and Stockton Teesside


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.

What our students say about us.

Lived experiences of AMALAwellness Teesside
Lived experiences of AMALAwellness Teesside

Why not try a gentle chair based yoga and exercise class?

The 1st class is on the house!



See for yourself what a difference it can make and the benefits!
Exercises can be done seated, with chair support or standing – making AMALAwellness’ classes accessible to everyone!
See why more and more people are joining our ever growing community ❤

Seniors Exercising  in a park

Classes are available in Norton/ Ingleby Barwick/ Guisborough/ Nunthorpe.

We are also expanding in January 2021!

Exercise Classes for Seniors in Teesside

Meditation for Seniors in Teesside

Exercise for Seniors in Middlesbrough and Redcar & Cleveland

We teach classes on a Wednesday Afternoon at St Mary’s Church, Morton Carr Lane, Nunthorpe. 1:30-2:30pm.

We also teach classes for My Core Wellbeing in Guisborough, please see their website for booking and information.

Exercise for Seniors in Stockton-on-Tees

Ingleby Barwick & Norton

We teach classes on:
A Monday Afternoon at The Glebe Community Centre, Norton. 3:15-4:15pm

A Friday Afternoon at The Rings Community Hub, Ingleby Barwick.
1:30-2:30pm.

Can’t make a class?

Why not check out our free resources for home practice.

We have resources such as:
beginners mindfulness meditation
gentle breathwork (which really helps soothe the nervous system)
relaxing music to help invoke rest, recovery and relaxation
– Information on osteoporosis and osteoarthritis and how to help alleviate and combat symptoms
– Free PDF’s for short Chair Yoga sequences and Chair Based exercises

And so much more!

Need signposting to activities or services that might be of use?

services for older adults - exercise for older adults in Teesside signposting

There are lots of local services and resources in Middlesbrough and Stockton where you can get help and support to get fit and active, be social and much more!

Activities for Seniors in Middlesbrough and Stockton – information resources.

Ageing Better Middlesbrough

Ageing Better Middlesbrough is a great resource for local older adults based in Middlesbrough. We have worked along side them to run fitness classes and teach. They are really friendly and offer a lot to the local area.

Age UK Teesside

Age UK Teesside is a great resource for locals over the age of 50 looking for activities. They have a wide range of fun, social and active things you can do in the local community.

Middlesbrough & Stockton Mind

Middlesbrough and Stockton Mind offer lots of help and support for the over 50’s for both physical and mental wellbeing, working with social prescribers who can signpost you to activities in the local community.

Walking group resources for Teesside

There are a few walking groups that meet across the area.
More information can be found on www.meetup.com as well as Middlesbrough Rambling Group – they offer the first 3 walks for free!

AMALA teesside AMALAwellness Yoga Meditation

NHS resources for older adults

The NHS offers lots of resources suitable for older adults, to help learn how to look after physical and mental wellbeing, covering how much exercise you should be doing in a week, different suitable activities and the benefits. Click here to access it.

Would you be interested in our classes or in our community ventures?

Give us a ring 📞07774600440 or an email 📩 info@amalateesside.com

We would love to hear from you!

Aimee – Team AMALA <3

Festival of Ageing Better Middlesbrough – Our Experience

Ageing Better Middlesbrough asked us to host a stall at their Festival on Wednesday 29th of October.

Spreading the word about our classes.

Yoga Meditation Middlesbrough Stockton Teesside

AMALAwellness – What we do in Teesside…

We have helped over 200 people look after their physical and mental wellbeing with our gentle, accessible yoga and exercise classes since setting up in January 2020. Even during Covid, we moved online and continued to teach. Moving past this, we have continued to grow a community of people within Teesside that is growing every week.

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.

‘Classes are really friendly, as is Aimee – They have helped me finding my confidence going back out after lockdowns. My mobility and flexibility has really improved. I love the mindful practices and the classes are social and really fun!’ – Dorothy.

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

Aimee AMALAwellness Chair Yoga in Middlesbrough - At Festival of Ageing Better Middlesbrough
Aimee on AMALAwellness’ stall.

After spending a morning with Ageing Better Middlesbrough, teaching gentle chair based movement and exercise, Aimee was asked to host a stall at the festival.

We spent the day listening to the wonderful talks from people within the community and local organisations and charities. They were really moving and have inspired us to continue to push forwards with our community based work within Teesside.

A quick 10 minute energizer to get everyone moving and active!’


Team AMALA really enjoyed the day and Aimee taught a short 10 minute lesson which went down a storm with everyone in the room participating.
As Aimee was only expecting to teach a small number of people, we were quite impressed with around 200 people participating in the class!

Everyone loved being active to Radio GaGa by Queen and practicing some Chair Yoga Flow to The Gladiator Film theme tune.

Chair exercise Chair Tai Chi Chair Yoga
AMALAwellness  in Middlesbrough Stockton - At Festival of Ageing Better Middlesbrough
Festival of Ageing Better Chair Yoga Middlesbrough Stockton Teesside AMALAwellness

Keep Moving Teesside! – Chair Based Yoga and Exercise – What are the benefits?

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

Physical Benefits

Our classes help people stay healthy, active and independent. They are also an asset to the local community, slowly developing more and more into a social hub where like-minded people can come together, get moving, learn something new and make new friends.

Just some of the physical benefits include:

  • stretching the muscles, to reduce pain and stiffness.
  • improves blood circulation to keep the body fresh and active.
  • keeps control of 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.

Mental benefits

Our classes always include a short mindful practice and gentle breathwork at the beginning and end of the class, where we focus on the breath.
This helps to slow down breathing, helping the mind to be more clear and focused. It soothes the nervous system and invokes rest, relaxation and reduces stress and anxiety. Exercises in the class, especially chair based yoga and chair yoga flow also have a focus on the breath, which really helps with improving mental wellbeing too.

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.

To summarize…

We loved spending time helping spread the word of our new community ventures and classes. We also loved listening to peoples stories and seeing what other charities and organisations are doing and how we could potentially work together.
We loved teaching too, especially as the participation was so wonderful!
It was a worthwhile venture and we hope to attend more in the future.

AMALA teesside AMALAwellness Yoga Meditation

Would you be interested in our classes or in our community ventures?

We are a socially conscious, community-minded local business with wellness at the heart of our mission.

Find AMALAwellness yoga and meditation classes in Teesside – Check out our website for more information,

Team AMALA <3



AMALA Teesside – Yoga & Meditation music resources

People often ask what music is played in lessons and in final relaxation and where to find it. I thought I would share some of the music that is played in class, so students and all can enjoy on and off the mat!

Savasana – Final relaxation music (with chanting).

Shanti Mantra Peaceful – sarvesham svastir bhavatu.

Krishna Das – Mountain Hare Krishna

Long relaxation tracks for practice or relaxing.



Yoga in Billingham, Stockton-on-Tees.

We are a socially conscious, community-minded local business with wellness at the heart of our mission.

AMALAwellness offer Yoga, meditation and Chair Based Yoga and Exercise classes across Teesside and easily accessible from Billingham!


*** This class is not running for the time being, we are looking to set it up again in Spring 2022, however we would recommend a local studio: Healing Flow Clinic, who offer a diverse range of classes in Norton. ***


Yoga classes in the Billingham / Norton Area.

Gentle Hatha Yoga Flow and Meditation Class

Yoga in Billingham

We have a Beginners/Improvers Community Hatha Yoga Class at Ragworth Community Centre in Norton/Stockton on Tees.

Tuesdays 7:00-8:30pm.

A ‘Hatha’ yoga class will typically involve a set of physical postures (yoga poses) and breathing techniques, practiced slowly and with standing, seated and sometimes inverted static posture holds.

Classes are £6.50 drop-in, or equivalent £5.00 for a block booking. (£20/£25 depending on how many weeks are in a month).
**Block bookings are non-refundable and non-transferrable.**

Who is this class suitable for?

AMALAwellness' Gentle yoga Flow is suitable for all ages and abilities.

Beginners are very welcome. 

We have a range of students from 20 years old to 80+.

It involves standing, seated, kneeling poses as well as lunges. If you think this might be too challenging, you might be interested in our Chair Based Yoga and Exercise Classes.

The 1st hour is asana focused (postural practice) and the last half an hour is dedicated to practicing meditation and relaxation, where we flow through two or three different meditation exercises. 

Chair Based Yoga & Exercise

Chair Yoga in Billingham 
Stockton on Tees
It is suitable for anyone who needs a gentle practice. 
Options for this practice include seated, with chair support and free-standing, making the classes versatile. 

These classes are very fun and active. They are also very social with a wide range of ages and abilities attending. 

Beginners are very welcome. 

The first class is a taster session, so it is on the house!
After that, classes are £5.00 pay-as-you-go.

Contact us for more information and bookings.

If you would like to sign up to one of ourp classes in the area, please contact us using the information below.

Whatsapp/text/phone – 07774600440
facebook: www.facebook.com/amalateesside
Email – amala.teesside@gmail.com

We would love to welcome you to class!

About The author:

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.
For more information on Aimee and the services she offers, contact her VIA www.amalateesside.com or www.facebook.com/amalateesside

Relaxation Techniques – relieve stress and anxiety with these tips

Relaxation techniques - AMALAwellness Teesside

Using Yoga and Meditation to learn how to relax.

“Sometimes the most productive thing you can do is relax”

Mark Black

Relaxation techniques are a great way of helping the body and mind to rest and recover.

Sometimes we can find it difficult to switch off. Especially as we have many day-to-day demands, work stresses and are constantly switched on due to notifications from phones.

This leads to increased stress, anxiety and other mental health issues.

– Why is it important to learn to relax? –

Symptoms of stress, anxiety and other mental health ailments can affect both our physical and mental wellbeing; as well as motivation, relationships, sleep just to name a few things. It can negatively effect the way we behave and react to certain situations.

Relaxation is not only about finding peace or doing a relaxing hobby. It has a very positive effect on both physical and mental health. These techniques help with maintaining wellbeing. They can help alleviate and regress long term health conditions such as heart disease, high blood pressure and certain types of pain.

– How Yoga and Meditation can help –

Yoga is a mind body practice, that helps with not only physical wellbeing, but mental too. It combines gentle breathwork with physical postures, gentle, controlled movement, meditation and relaxation. There are a range of practices from the very gentle and accessible Chair yoga, to Hatha Yoga (most suited for beginners), to the very physical practice of Ashtanga Yoga.

When you find a practice suitable for you, it can help us become more flexible, mobile and active as well as reducing stress and anxiety within the mind and body. This in turn leads to a reduction in heart rate and blood pressure.

The Best thing is, Yoga and Meditation is suitable for anyone. All you need to do is practice.

– Aimee, AMALAwellness

Meditation helps with becoming present, slowing the heart & mind down and feeling at peace. When practiced regularly, meditation can have a wonderful effect on mental wellbeing. However, like working our physical body, the mind must be trained to see the benefits.

– Relaxation techniques you can take anywhere with you –

down angle photography of red clouds and blue sky

Consideration of Environment…

Take time to create a peaceful environment where ever you are, whether it is your desk at work, or your bedroom or living room. Make time to create a peaceful and calm environment.

Set time aside for peace, calm and relaxation…

Whether its an hour to read a book in the bath, taking the dog for a long walk or attending a local yoga class. Taking this time is crucial for our wellbeing.

Gentle Yoga

Gently moving the body, stretching and having a focus on the breath can really help to calm the mind in a positive way. It helps to soothe the nerves and the nervous system, takes our mind to the present and gentle movement and stretching helps the body to produce hormones and chemicals which invoke a sense of relaxation and recovery within the body.

Autogenic Relaxation

Autogenic = coming from within…

Autogenic Relaxation uses visualisation and body/mind awareness to invoke relaxation within. It includes guiding muscles to gently let go and relax to take the mind and body into a place of deep calm. Usually, this is practiced lying down and to feel the benefits, 15-20 minutes of uninterrupted practice is needed.

Gentle Breathwork

Gentle breathwork is a process where we use or breath to change out physical and mental state for the better. It helps to soothe the nervous system. Slowing the breath and taking a one point focus to the breath helps us to calm the mind and body, slow down our heart rate and allow the mind and body to relax. Click here for a short practice to take with you anywhere.

Meditation

By just pausing, inhaling deeply, exhaling fully and gently closing the eyes, we can practice meditating anywhere we find ourselves. By just relaxing the shoulders, face, removing the tongue from the roof of the mouth and taking an awareness to the breath, it can being us back to the present moment.

– Guided meditations to practice at home –

Warm Autogenic Relaxation
7 Chakra Guided Sleep Meditation (Practice before sleep)
Guided spoken meditation for beginners
Meditation to Reduce Stress and Anxiety (Connecting to Loving Kindness)

Local AMALAwellness’ classes.

We run classes across Teesside.

Yoga & Meditation – Tuesday Evenings, Ragworth Community Centre, Norton, Stockton on Tees.

Gentle Yoga – Tuesday Afternoons // Meditation and Relaxation – Thursday Afternoons, My Core Wellbeing , Guisborough.

Yoga and Meditation – Friday Mornings, St Mary’s Chuch Hall, Nunthorpe.

See our Yoga & Meditation classes for days, times, pricing and location here.

What Relaxation techniques do you use? We would 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

Ashtanga in Middlesbrough and Stockton – Managing Anxiety and OCD Symptoms

Practising Mysore Ashtanga (the traditional way of practising Asthanga yoga) has changed many peoples mental wellbeing around the world for the better. When practiced daily with persistence, it is a very transformational practice.

Through the power of having a committed, dedicated practice, not only does practice change for good on the mat, life off the mat starts to change too. That’s the magic of Ashtanga yoga.

What is anxiety?

Anxiety is a feeling of:
– Fear
– Worry
-Unease

Symptoms of anxiety include:
– Racing heart
– Excessive sweat
-Shaking
– Over thinking
-Shortness of breath
– Chest pains
– Increased heart rate
– Racing mind
– Changes in mood or behaviour

We all experience anxiety at times, feeling anxious is a natural reaction to some situations.

However, feelings of anxiety can be constant. When Anxiety becomes overwhelming or out of proportion to the situation. This can affect your daily life, work, hobbies and relationships. This is when we might need to find ways to alleviate symptoms or reach out to get support with anxiety.

What is OCD (Obsessive Compulsive Disorder)?

OCD is a form of anxiety disorder that involves repetitive, invasive and often unwanted thoughts that can lead to physical compulsions. (Such as checking a door is locked, or washing hands). It can be very distressing and disrupt a persons day when suffering with the symptoms of OCD.


How I used my daily Mysore Ashtanga practice to over-come anxiety and OCD.

Having a dedicated, daily Ashtanga and Meditation practice helped me to change my mind and body to overcome anxiety and OCD. This wasn’t a quick fix by any means, it took dedication and time. However as Yoga became an important part of my life, I found that my symptoms and suffering faded. Here are some of the things I found really helped me on my journey and hopefully can inspire others too!

– Tough Love –

With a dedicated practice, it opens up our energy channels (known as nadis) and starts to heal the emotional and physical body. It literally breaks you down, then builds you back up. The practice really improves strength, flexibility (both mentally and physically). When combined with a long meditation/savasana at the end it makes you reflect, more mindful, kinder and compassionate.

This helps with anxiety and OCD symptoms as Ashtanga is a physical practice. A session will help the body and mind in a similar way to physical exercise, releasing feel-good chemicals from the mind into the body. Also, coupled with meditation – it soothes the nervous system and gives us space to relax, recover and rest.

Dedication and discipline is the route to change.
No discipline/sporadic practice = the route to right back where you were.

A lot of people have a misconception that having a dedicated practice is a form of punishment. From having a dedicated practice and studying over the years, I have learnt discipline isn’t punishment. It’s self love. By being dedicated and consistent to my practice once more after lockdown, I started to see big shifts in my mental health and my life.

If you suffer from mental health problems such as anxiety, depression, OCD, etc, then being dedicated to something daily is where you may see transformation for the better. Especially when it is a focus on physical and mental well-being.


I believe, this is why Ashtanga is so transformational.

It’s a practice you can learn and take with you anywhere.

balance body exercise female
Photo by Burst on Pexels.com

All you need is your mat and you.


With this practice, it is indeed an internal practice and the rest is just a circus.

Yoga


Being disciplined in Mysore style Ashtanga Yoga can have transformative effects on both physical and mental well-being

How did I manage OCD and Anxiety with Ashtanga Yoga?

– CONSISTENCY! –

Consistency, discipline and a commitment to practising daily are important if you want to see any transformation in this practice.

It’s something you have to dedicate yourself to. If you practice Mysore Ashtanga Yoga, practicing at least 5 days a week is really important.

“Ashtanga yoga is for everyone, except for lazy people”. – Pattabhi Jois.

Through a consistent practice, you begin to learn your strengths and weaknesses. When including the Yamas and Niyamas (Moral and ethical codes Yogis live by) you work through issues and ailments in life both on and off the mat.

Yoga



Being devoted to the practice is the most important thing. With consistency, you start to break old habits, chains and thought patterns in your mind and form new ones.

By doing something mentally and physically positive for 21+ days, you will naturally start to rewire your mind and body.

– TIME AND SPACE –

We need to create space to:
– facilitate healing
– allow time to go deep with yoga and meditation practice
– create a peaceful, calming space for ourselves

Mysore Yoga

We need to give ourselves space and time for stillness and calm within our lives. Often, many people will state they are too busy to create this time for themselves. One thing I and many others have found so important in our journey, is facilitating time into our days and into our lives to switch off and allow the mind to still. When we do this, we find we feel less stressed and are actually more productive.

Taking this time is especially important if you suffer from OCD or anxiety.

– MENTAL & PHYSICAL STRENGTH –

When we practice consistently and dedicate to the practice, we are able to build physical and mental strength.

It takes a lot in the beginning to build up the confidence, emotional and physical strength and stamina. The practice is very physical.

Mysore Yoga

This is why it is such a transformational practice. It’s so humbling when you achieve something, the next thing is there. It’s always changing. It takes months, even years to build up the fitness.

You realise also, if you take a break, how quickly your mental and physical fitness changes. I’m quite fond of this quote by Sharath Jois, because it is very true for the Ashtanga practice, if a daily practice is done.

Yoga Tip

Becoming more physically fit as well as working on the mental is important, you cannot really have one without the other. Same goes for diet, you cannot really practice if your diet is not sufficient. However, the more you start to look after your physical health, the diet naturally follows and many people find themselves making healthier choices.

– COMMUNITY –

Showing up even when you cannot face getting out of bed means you’re making a commitment to yourself and your practice.

When you show up daily you prove to not only yourself, but your teachers and fellow practitioners that you are reliable.

People notice when you aren’t around. Plus, teachers put a lot of effort into you, in the Mysore Ashtanga Method. They like to know that their effort is not in vain.

Yoga

By showing up, or honoring your commitment to a week, month, etc, course, you show your teachers you are invested in the practice.

– NATURALLY HEALTH & HAPPY –

When we practice, we start to naturally become healthier. We start to think of things we maybe didn’t think of so deeply before. Especially starting to look more deeply in to philosophy and Sanskrit.

We literally are what we eat. Our bodies use vitamins, minerals , proteins, carbohydrates and other compounds from our food to literally re-build our bodies from a cellular level. What we eat and what we drink is super important for our health, emotional and physical.

This also has an effect on our practice. We cannot expect to be our best at, or enjoy practice if we eat a late night pizza the night before, or have a few beers.

We naturally start to intermittent fast and think about the effects our food has on not only us, but the environment.

We also start to reflect on our own environments (santosha and saucha), the company we keep and how this affects our practice too.

Through this practice and intermittent fasting, plus changing my eating habits I have become much healthier and stronger (physically and mentally) plus leaner!

– REWIRING THE MIND & NEURONS –

person holding string lights photo
Photo by David Cassolato on Pexels.com

Practice becomes something you’re able to tune in to and commit to daily, where you set time to be dedicated.

This becomes routine, like getting up for work. Because of this routine, it becomes an intentional habit. After 21 days of doing something consistently, it becomes routine. 

It starts to reprogram the mind. You start putting your self, your mental and physical health first.

Ashtanga, Hatha, Gentle Yoga & Meditation…

I found that Ashtanga has been a big part my personal practice, but I have over lockdown and beyond, found solace in gentle yoga and hatha yoga, as well as really deepening my meditation practice.

Its the focus and dedication where you see the benefits, no matter what the practice. You need to find what works for you, there are many differing styles that can help you be dedicated to practice of Yoga and Meditation.


You can take the teachings and knowledge with you and practice anywhere. All you need to do is get on your mat 5/6 days a week.
Whether it’s 10 minutes, half an hour or two hours, as long as it’s a daily dedicated practice, that’s enough. Its just finding a routine.

I am so grateful for building up a dedicated Yoga and Meditation practice, as it has given me the discipline to practice daily, for my mind more than anything. Toning up and weight-loss are just a nice side effect of the practice.

It has inspired me to lead a more peaceful, healthy life and taken me to some amazing places in the world and given me much more confidence.

Its something I endeavour to keep up, to keep practicing… imagine where life might be in a year, 2 years… 10 years!

So as you can see, any type of practice when practiced daily will have a transformational benefit to your mental health, be it meditation, yoga, jogging…

I am so grateful for my teachers for showing me how finding a dedication and focus in life can really help to change your life for the better…

Dedication & Discipline= the route to change…

Yoga Middlesbrough advanced asanas


Through having a regular daily practice, you will start to see how your mental and physical health start to improve naturally.



Do you plan to be dedicated to a practice?

Do you already have a consistent practice in something?

We would love to hear from you!

Ashtanga in Middlesbrough & Stockton

I offer beginners one-on-one Ashtanga lessons (see classes for more information) and teach Gentle Yoga and Hatha Yoga classes.

For in-person classes, or experienced Ashtanga practitioners looking to deepen their practice, I would highly recommend Maria Dowson (www.yogateesside.com) and Jenni Crowther (https://jennicrowther.co.uk/)

Both are local to Teesside and have a wealth of experience and knowledge. I am lucky to have practiced and attended their classes and they are wonderful teachers.

Do you plan to be dedicated to a practice?

Do you already have a consistent practice in something?

We would 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.
For more information on Aimee and the services she offers, contact her VIA www.amalateesside.com or www.facebook.com/amalateesside