Tessa Spring

Mindful yoga for wellbeing is now available as a six-session recorded course for home practice, with each session lasting between 1 hour 15 and 1 hour 30 minutes.

Mindful yoga for wellbeing

This six-session course is a calm, breath-led Hatha practice designed to build awareness, trust, balance, mobility and strength.

The course includes a range of postures such as lunges, standing poses and weight-bearing through the hands and knees, and is best suited to those who are already comfortable with mat-based yoga and looking to build strength and stability in a calm, gradual way.

It’s informed by both professional training and personal experience of rebuilding strength and confidence gradually following Pregnancy Associated Osteoporosis.

The course takes you on a journey through your body with nature themes:

• Grounding earth
• Flowing water 
• Driving fire 
• Caring air 
• Being space 
• Integration.

The course moves from stability and support, and strength and steadiness, through to openness and reflection.

Each session begins with a guided relaxation, followed by a gentle warm-up and adapted, slow Sun Salutation sequences to prepare the body. You then move into a steady Hatha practice, with sessions closing with calming moon salutations, a simple breathing practice, and a final relaxation.

The pace is steady, with an emphasis on moving with the breath rather than pushing or rushing.

Suitable for a range of abilities, the course supports you to feel more connected and resilient in everyday life.

It was filmed at Studio 366 in West Molesey, Surrey, where I teach small classes on Sunday mornings.

How to access the course

The course is available instantly for £24 via Payhip, where you’ll automatically receive a PDF with links to each session.

You can also purchase via my booking system and I’ll send the course manually.

You’ll receive a simple PDF with clickable links to the private YouTube sessions, which you can return to as often as you like.

The course may suit you if you would like to:

• Practise mat-based yoga
• Feel a greater sense of calm and wellbeing
• Build trust in your body
• Gently build strength from the ground up
• Support your health, mindfulness and resilience.

If you would prefer to minimise weight-bearing through the wrists or knees, I also offer in-person Yoga4Health courses. These begin and end in a chair, with the option to move to a mat for the main movement, which includes standing and lying work. Yoga4Health sessions are also available online through the charity Yoga in Healthcare Alliance.

Equipment:

Essential:

• Yoga mat
• Blanket
• Bolster (or firm pillow).

Equipment you may like:

• Yoga block (or a flatter cushion)
• Two yoga bricks (or two cushions)
• Yoga strap or resistance strap
• Chair or wall if needed
• Eye pillow for relaxation.

If you have any health concerns, it’s advised to check with your healthcare professional before beginning.

A note for those with osteoporosis

The course takes an osteoporosis-aware approach, with short introductory video clips offering guidance on key things to remember.

If you have osteoporosis, it’s best to stay with the initial version of each pose throughout. When options to go deeper are offered, these are intended for others.

The course may suit those with osteoporosis who are mobile and comfortable with mat-based yoga, including weight-bearing through the hands, wrists and knees. It’s not intended for those currently recovering from a fracture or needing a more clinically supervised approach.