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.

Gift Cards – Keep Moving Teesside!

Keep Moving Teesside! Gift Cards for our Chair Yoga and Exercise Classes.

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

CS Lewis

Keep Moving Teesside! Classes are not only a great physical workout, they are great for improving mental wellbeing as well as being social and fun.

The classes can be done seated, with chair support or free-standing. This makes our classes accessible and welcoming to anyone.

Gift Cards available for our Ingleby Barwick, Norton and Nunthorpe classes.
Please click here to see our class locations and for more information.

£20.00 for four lessons. The lessons can be used anytime within 2022.
*Booking is non-refundable, but lessons can be used in any of our 3 locations at any time during 2022*.

To book a loved one on, please contact us: / 07774600440 and our team will send you a printable gift card addressed to your loved one.

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.

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 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 📩

We would love to hear from you!

Aimee – Team AMALA <3

Community Yoga in Middlesbrough & Stockton (Teesside) – AMALAwellness

Community Yoga, Chair Yoga and Chair Exercise in Middlesbrough, Stockton & Redcar and Cleveland.

Blog Post Created 19th July 2021, Updated 14th November 2021.

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

AMALAwellness – Young at Heart, and Active for Life!

We are a collective of like-minded individuals in Teesside who believe in the transformative power of Yoga, Movement and Meditation.

people silhouette during sunset

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
Young at heart, active for life!

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

– Community Hatha Yoga & Meditation –
– Keep Moving Teesside! / Chair Yoga –

– 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 18 Max, 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

– 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! –

Our schedule, pricing and T’s&C’s is avaiable here.

Our classes are running across Teesside.

– Yoga Schedule –

Classes Schedule

Course – St Augustines Church Hall, Kirkby, Teesside.

Gentle Yoga – My Core Wellbeing, Guisborough, Redcar & Cleveland.

Guided Meditation and Relaxation – My Core Wellbeing, Guisborough, Redcar & Cleveland.

Gentle Hatha Yoga & Meditation – St Mary’s Church Hall, Nunthorpe. 9:30-11:00am.

– Keep Moving Teesside! –

Classes Schedule

Mondays – The Glebe Community Centre, Norton. 3:15-4:15pm.

Tuesdays – My Core Wellbeing, Guisborough. 2:30-3:30pm.

Wednesdays – St Mary’s Church Hall, Nunthorpe. 1:30-2:30pm.

Thursdays – My Core Wellbeing, Guisborough. 1:00-2:00pm.

Fridays – The Rings Community Hub, Ingleby Barwick. 1:30-2:30pm.

– Need to contact us? –

If you have any questions, please contact us on:

or email us on

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.

Hatha Yoga – Middlesbrough & Stockton

What is  Hatha Yoga?

Combining Asana (Postures) with Pranayama (Breathing techniques)…

man people woman sitting
Photo by Aatm Yogashala on

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

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.

It is recommended that you abstain from eating or drinking anything but water 2 hours before practice.

It has actually been proven that those who attend regular Hatha classes have reduced stress and anxiety levels, also their flexibility, core strength and cardio endurance improved. It also helped to improve balance, posture and mobility.

The Eight Limbs of Yoga.

When practising, asana (postures) are important, but there are 8 limbs to yoga and asana is only 1 of these limbs. When practising the other elements of Hatha yoga, such as chanting, pranayama (breathing techniques), meditation, kriyas (cleansing), and philosophy, plus eating a vegetarian diet, we can begin to link the benefits of healthy mind and healthy body.

Yoga Middlesbrough advanced asanas

What is Hatha Vinyasa Yoga?

Vinyasa means “to place in a special way” , where in Hatha, we tend to hold asana postures for longer, in Hatha Vinyasa we flow through asana, linking postures and movement with breath. Without practising the other limbs of hatha/ hatha vinyasa yoga, you are only doing a gym class. It is really important to develop  a fully rounded practice to learn and get the benefits from Hatha properly. This is an integral part which is sadly getting lost and diluted in the west. 

Who is the practice suitable for?

The practice is suitable for anyone who is looking to begin or deepen their practice. It is suitable for beginners and improvers.

Postures include lying down, kneeling, lying on the front, beginners/improvers inversions and standing.

– Schedule –

Aimee teaches a Gentle Hatha class in Guisborough on a Tuesday Afternoon, an evening class on Tuesdays in Stockton, as well as a morning class on a Friday in Nunthorpe. Please see our timetable for more information.

What other classes are available with AMALAwellness?

If kneeling, or coming from seated to standing is too much of a challenge, we offer Gentle Chair Yoga, Movement and Move it or Lose it! Classes.

See our timetable for more information.

To summarize…

The benefits of this practice are well known. In the west it is mainly used to bring strength and flexibility to the body. However, if you take the time to learn about other aspects of Yoga; you can really begin to develop a deeper practice. Not only for your body but for your mind.

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 Like6

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

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


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

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.


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.

Contact form:

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 Norton- Chair Yoga and Gentle Exercise

Chair Based Yoga and Exercise in

Norton, Stockton-on-Tees.

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

The NHS recommends you should do 120-150 moderate exercise every week and do some form of physical activity every day, especially as we get older.
It is recommended that we should also do exercises that focus on strength and flexibility twice a week.

AMALAwellness – Young at heart,

active for life!

AMALAwellness’ Mission:

To transform lives and promote healthier communities by connecting people through Yoga, Meditation and Gentle Movement.

“You are never too old to set another goal or to dream a new dream.”
– C.S Lewis

We offer low impact, chair based yoga and exercise classes suitable for those looking to be more active and enjoy older life.

***Try Your first class on the house! ***

Why not secure your place in our new wonderful ‘Keep Moving Teesside’ Class in Ingleby Barwick, or Norton? The 1st class is on the house! Come see why people are joining our ever growing community.

I’m really excited to be offering ‘Keep Moving Teesside’ Chair Yoga and Exercise Classes in Norton and Stockton-on-Tees.

‘Keep Moving Teesside!’ Exercise classes are designed for those who need a gentler form of exercise, combining Chair based Yoga with strength work, balance exercises, aerobic and strength exercises. Exercises can be done seated, with chair support or free standing, making them accessible to anyone! Anyone is welcome to our classes. They are really social and fun and have a good sense of comraderie.

Classes are designed to help look after your physical and mental well-being coming out of lockdown and beyond.

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
  • Mobility
  • Balance
  • Aerobic Fitness
  • Strength
  • Mental Wellbeing

We believe no matter what age or ability, we will be able to help you improve your physical and mental wellbeing. 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.

We use pom poms to help improve aerobic fitness and mobility and exercise bands to strengthen shoulders, back, chest, arms and legs.
We also use special spiky ‘hedgehog balls’ to improve shoulder mobility and strengthen inner thighs, grip and wrist strength. Using equipment is really fun and our class members love the variety it brings.

Purchase equipment for your home practice.

You can purchase equipment to practice at home, just let your teacher know if you are interested and we can put an order in for you.

Exercise bands, pom poms (X2) and hedgehog balls are £5.00 each.

– Where are classes available? –

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.

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.

Price –
£5.00 per class, can pay as you go or pay for a block of lessons.

For information and bookings….

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

Facebook: AmalaTeesside

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

Beginners Yoga in Middlesbrough

Beginners Yoga in Middlesbrough – at AMALAwellness we cater for beginners and improvers in all of our Yoga and Meditation classes. We run classes in Stockton, Middlesbrough and Redcar and Cleveland.
We also offer private one-on-one classes, on zoom and in-person, as well as running Move it or Lose it! classes across Teesside.

**Main image from a local, talented photographer known as Stephen Hornsey.**

Starting a new Journey…

People decide to come to Yoga & Meditation classes for a vast array of different reasons.

From weight loss, to improving flexibility, strength, feeling a sense of community to alleviating the symptoms of stress and anxiety.

A comprehensive list of things needed to start your yoga journey can be found here.

Why is AMALAwellness good for beginners looking to practice Yoga?

Aimee has had a regular practice since 2013 and a daily practice since 2017.
She has over 470 hours of Yoga teacher training and professional development, with bodies such as Yoga Alliance and Yoga Alliance Professionals.

Experience and Knowledge

Aimee’s practice has grown with her. When she first started Yoga, she couldn’t touch her toes and suffered with anxiety. Yoga and meditation had such a positive effect on her life, that it transformed her physical and mental health. Aimee quit her 9-5 job as a Scientist to travel and practice Yoga around the world. Upon return to Teesside, she decided to set up her own business to teach people the tools she has learnt from her teachers and on her travels to help people transform their physical and mental wellbeing.

Aimee has ran 6 Week Beginners Courses with local Studios in Teesside and knows how to accommodate for all levels within a class.

Aimee is also trained in teaching Yoga and Gentle Exercise for Mobility, as well as experienced in teaching seniors and Yoga in studio and gym settings. Aimee has progressed in her practice, studying and learning from an array of experienced teachers from all over the world. Aimee has a range of knowledge and experience which means whatever your ability or goal, she can cater for you.

Aimee enjoying practicing outdoors in Nepal

Reflections on being a beginner and a focus on progression….

Remembering what it felt like to be a beginner, Aimee always take a holistic approach to practice. Movement is important for both physical and mental wellbeing, but at AMALAwellness we focus on philosophy and meditation to teach Yoga in its entirety.

Aimee always explains postures, breathwork and meditation techniques to make sure that the practice is suitable for beginners and helping improvers to advance.

More than just a gym class…

Meditation, gentle breathwork and philosophy are intertwined with a phyiscal asana practice. This makes the practice suitable for beginners and improvers, with postures differentiated for those looking to improve their postural practice.

Beginners Yoga in Middlesbrough
Photo by Marcus Aurelius on

A focus on Community, with a fun, light-hearted and friendly atmosphere…

Classes always have a community feel, where people feel welcome. We focus on inclusivity and believe community and a non-judgemental space where people can enjoy practice should be at the fore-front of lessons.

We also practice meditation and relaxation techniques, allowing the mind to practice being still and peaceful.

Beginners Yoga in Middlesbrough -Affordable classes with a community feel…

Aimee teaches in Community Centres such as:

  • Ragworth Community Centre – Stockton & Norton
  • Norton Grange Community Centre – Norton
  • St Mary’s Church Hall- Nunthorpe
  • Academy 17 – Ormesby

    AImee also teaches in Guisborough.

Classes can be drop in – so you can try before you commit to anything. You can also book onto a block of lessons, to really give the class a go. Block bookings are cheaper, but our drop-in rates are still really affordable too.

Aimee also works with My Core Wellbeing to bring accessible, affordable Yoga to those that need it. To see the full range of classes, please see our comprehensive list here.

What else does AMALAwellness offer?

Community classes Yoga Move it or Lose it Teesside Middlesbrough Stockton

As well as Yoga, Gentle Yoga, Beginners Yoga and Meditation classes, we offer Move it or Lose it! Classes – running across Teesside and online.

Move it or Lose it! classes help encourage and motivate people so they enjoy later life. We encourage top to toe workouts to help people stay active and feel fit for LIFE! Our aim is to help people to stay active and independent – especially those with mobility challenges. Our classes are fun, friendly and help build a sense of community.

Would you like to give one of our classes a try? Why not contact us for more information. You can complete the contact form here, or email Aimee directly at:

We look forward to hearing from you soon!

The 8 limbs of Yoga: Philosophy for Beginners

Ashtanga – The eight limbed path

Patanjali’s Yoga Sutras state that to live a meaningful and purposeful life, one should follow ‘Ashtanga’. Ashta translates to eight and Anga translates to limbs in Sanskrit, so the word Ashtanga means the eight limbed path.

There are eight limbs to Ashtanga Philosophy, which focus on self-control, self-discipline and moral and ethical codes we should live by as Yogis.

They give advice on staying healthy, cleanliness of self and environment, meditation and physical asana practice.

The 8 limbs of Yoga: What are they?

  • Yamas – the five ethical and moral codes Yogi’s live by. Ahimsa – Non violence, Asteya – Non stealing, Aparigraha – Non greed, Satya – Truthfulness and Bramacharya – being good with ones energy.
  • Niyamas – Five self disciplines. Saucha – cleanliness, Santosha – Contentment, Tapas – Austerities and heat, Isvara pranidhana – surrenderin.g to a higher power, Svadhyaya – Study of the self and Yogic Scripts.
  • Asana – The physical postural practice of yoga. The most common perception of Yoga, where we focus on the physical and mental well-being.
  • PranayamaGentle breathwork and breathing exercises, designed to help pranic energy (life force energy) flow and nourish the body, as well as helping to calm and still the mind.
  • Pratyahara – Withdrawal of the senses through meditation practice.
  • Dharana – One point focus, removing all other distractions, focusing on inner awareness.
  • Dhyana – Contemplation and meditation. Quieting the mind, unbroken flow of meditative state for long periods of time.
  • Samadhi – Union with the divine and self, deep sense of peace and stillness.

Beginners Philosophy, where is best to start?

It’s best to start with the physical asana side of practice and focus on bringing the Yama’s into your practice. There are many Yama’s we can incorporate into our lives both on and off the mat.

Often, Yoga is practiced for fitness reasons and the essence of the practice is lost. Incorporating the eight limbed path on and off the mat helps us to benefit from the philosophical and meditative sides to the practice.

A good place to start with asana practice is learning Surya Namaskar – The Sun Salutations. They help us learn proper breathing techniques within the practice. It also helps us build strength and flexibility, as well as teaching the foundations of building a lasting practice.


For example, incorporating the Yamas – Ahimsa and Satya into practice.

Ahimsa – No harm in thought and action.

Ahimsa - the yogi dictionary

Ahimsa translates into Non-harm/Non-violence in Sanskrit. We can start to incorporate this into our practice both on and off the mat.
It becomes obvious to not harm in action, but how often do we do this in thought? Especially to ourselves? are we kind to ourselves on the mat? Do we practice with ease, or do we force ourselves?
could we modify our diet to practice Ahimsa? Perhaps, leaning to more vegetarian or plant based diets. Could we look after ourselves, or others, mentally and physically more?

All of these pointers will help us practice Ahimsa both on and off the mat.

Satya – Being Truthful

satya - being truthful

– What is Satya? –

Satya translates to truth in English.

When practicing Satya – Our thoughts and actions should be true, whilst not causing harm and being positive. How truthful are we daily? How many white lies do we tell? To ourselves, to others?
See an article I wrote on the subject of Satya here.

To Summarize…

We can all benefit from learning and practicing the eight-limbed path along side the more physical asana practice.

Do you incorporate philosophy and meditation into your practice? I’d love to hear from you! Comment or like below.

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