For strength, ease, and confidence at any stage of life.
If you’re recovering from a fracture or have osteoporosis or osteopenia, check with a medical professional before starting or resuming movement. Also see ROS guidance. Extra precautions may help protect healing bones.
These principles help support safe, mindful movement:
✔ Keep your back long and flat, or if controlled, gently curved
Avoid hunching or deep rounding. When required only, use gentle back curves in poses like passive forward folds with bent knees to reduce strain.
✔ Be gentle with bends and twists
Skip strong forward folds or deep twists. Gentle, passive and supported versions are usually safe. Never push into backbends and engage core first.
✔ Move slowly and with control
Transitions (like sitting to standing) are key – take your time to stay steady.
✔ Use props to support your body
Blocks, bolsters, straps, cushions, walls and chairs help with comfort, stability, and alignment.
✔ Engage your core as you breathe
On each exhale, gently draw your navel toward your spine to support your lower back. On each inhale, lengthen your spine, feeling space between your vertebrae.
✔ Move with your breath
Let movements flow smoothly with slow, steady breathing. Breath supports focus, calm, and tissue healing.
✔ Balance active and passive movement
Combine gentle muscle engagement with supported, relaxed stretches to safely improve mobility, release tension, and build strength.
✔ Pay attention to how your body feels
“Unknotting” sensations can be a sign of fascia loosening or joints adjusting, usually a good thing if it’s not painful. Mild stretch is okay but stop if you feel sharp, pinching, or deep discomfort.
If you’d like to explore how yoga might support you during life’s transitions or others in care or community settings, or have questions about the practice, please feel free to get in touch.
Please note: I’m a certified yoga teacher (training accredited by Yoga Alliance), not a medical professional or personal trainer. These sessions are not a substitute for medical advice or treatment. They are intended to support wellbeing in a steady, respectful way and complement other forms of support.
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Tessa Spring 
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