I hope this finds you well, and that you’re adjusting to the changing seasons, and for those of you caught up in the Back to School, or Back to University, busyness, I hope that all goes as smoothly as possible for you. I’m quietly relieved that I don’t have to manage that anymore !

Get stronger, not smaller !

There is a tendency within Western society to equate being smaller with being healthier - not necessarily so ! Think rugby players, shot putters, weight lifters….

I’ve really noticed how my body has changed over recent years, post menopause, just generally getting a bit bigger (and probably heavier, but I don’t bother with scales anymore except when I’m weighing my suitcase!) and every so often catch myself thinking that I need to reverse this. Then fortunately common sense kicks in - far more important is being able to do the things I want and need to do - walking, gardening, housework, swimming and practicing / teaching yoga ! (And especially remembering that I have had several times when I thought I wouldn’t be able to do any of those again).

Bones and muscles need to be bigger to keep us strong and healthy, so if you ever catch yourself with those thoughts of needing to be smaller, switch to thinking about needing to be stronger ! Expect more on this in the Better Brains course if you’ve booked in.

Better Breath & Subtle Yoga training

Our Better Breath course draws to an end next week, when we tie all the threads together. I’ve thoroughly enjoyed this course - it’s been a great opportunity to explore the different aspects of pranayama, and many people have told me that they’ve been using the techniques outside of class. One lady from chair yoga was admitted to hospital last week with high blood pressure, but found that after spending a few moments focusing on her breath, that the blood pressure reduced a bit, and she was able to feel calmer during what was a pretty stressful experience.

I’ve just completed the third part of the Subtle Breathwork course too, which has been really interesting and helpful.

Better Brains

The Better Brains course starts soon, so I’m really excited to be planning that already - expect lots on the amazing neuroplasticity that happens during our yoga practice ! The class at Calm is fully booked, but you are welcome to join on Zoom, or sign into the Whatsapp group for drop in places (please text me if this is of interest). Chair yoga at Westbourne Hall is fully booked too, but there are a few spaces in Chair yoga on Tuesday afternoons in Hoylake - click HERE, or Rise and Shine at Hoylake on Thursday mornings - click HERE.

The Chakras

The course after Better Brains will be all about the Chakras which we’ve covered a few times in the past, but not for a while, so it will be good to revisit those themes. Tickets go on sale 30 days before the course starts.

Two new retreats…..Turkey and the Lake District

Claire and I are delighted to be heading back to Turkey in April 2028 - this is the perfect opportunity for anyone who fancies going to this fantastic venue to join us, but especially if you’d prefer to avoid going in the hotter summer months. Bookings open 6th September - have a look at my website for more details - just click on the image below, and email me for details. Previous retreats in Turkey have sold out very quickly, so if you fancy it, please don’t hang around.

And we are returning to Yewfield in August 2027 - bookings open 13th Sept - click below to find out more and to request the information pack.

Rest and Reset retreat - January 2027 at The Little Fox

Click on the image below for more information - just seven spaces available.

Today’s poem

And to finish today’s email, it could only be the fantastic Dolly Parton - we could all do with more Dolly in our lives. If you’re stuck making a decision, be guided by what Dolly would do, and be a bit more Dolly.

I will always love you

If I should stay
I would only be in your way
So I’ll go, but I know
I’ll think of you each step of the way

And I will always love you
I will always love you

Bittersweet memories
That’s all I am taking with me
Goodbye, please don’t cry
We both know that I’m not what you need

But I will always love you
I will always love you

I hope life treats you kind
And I hope that you have all that you ever dreamed of
And I wish you joy and happiness
But above all of this, I wish you love

Until next time

With love

Kate xx

It’s finally cooled down a bit over the last few days, so hopefully this will bring us some much needed rain too. I’ve been in London to look after mum so my brother can have a much needed break. On my way out to Ickenham I spotted a very timely poem which brought a lump to my throat - keep scrolling down to read it.

The hint of cooling down is a reminder that our seasons are shifting. Although we are still in summer time, autumn is just around the corner, so this could be a good opportunity to have a moment to pause and reflect upon what we are learning from our yoga practice, and how it supports us in our daily life. I certainly find that yoga is invaluable in coping with life’s ups and downs, and also with visits to the dentist (if you’ve been in class recently you’ll know what I’m talking about there !)

I couldn’t carry my yoga mat down on the train, but I did take my physio band and fabric band so I could carry on with some resistance training as well as yoga. If you think resistance training isn’t for you, you might be interested in this great article about the benefits of using weights for women

It was also lovely to meet up with Claire last week to plan our next retreats in Spain and the Lake District. We are also aiming to return to Turkey in April 2028, to the same place we went to this year. It will be very different in April, and hopefully ideal for people who don’t appreciate the heat of high summer, but who fancy going to this fantastic retreat venue - watch this space for more information.

Classes resume next week when we continue with our Better Breath course and the possible therapeutic applications of pranayama - we’ve already looked at some of these, including sitali/sitkari breath for cooling down and hummingbee breath for sleep and recovery.

The hasta mudras we covered recently certainly generated some interesting feedback in class, with many people really noticing the effects - I used chin mudra at the dentist recently, and found it helpful, along with having adrenaline free anaesthetic (I only found out about this recently, but if you find you get super jittery at the dentist, it might be worth asking about this).

Yoga mat discount code

I’ve always been very economical when buying yoga mats, but now that I’m using the mat for resistance work and using weights, I’m finding that my hands have a horrible tendency to slip when sweaty which isn’t ideal, and detracts from my practice. So, upon Claire’s advice, I invested in a Liforme mat, which will hopefully be the last one I ever buy ! It certainly does the trick - no more slipping hands or feet ! So I’m very happy with my purchase.

I’ve created an account with Liforme, which gives you a 10% discount, so if you’d like to invest in a new mat, here’s the link and code. There are some lovely patterns to choose from.

KATEK10

A bunch of consolation by Maura Dooley

I spotted this on the tube last week

Looking forwards to seeing you in class again soon

with love

Kate xx

I’m in London from the 16th August for a week, so unfortunately no classes next week, but hopefully you’ve got enough homework to keep you busy while I’m away. But if you’ve missed any classes, you might be interested in the video bundle that I’ve prepared - keep scrolling down for more information.

Our Better Breath course has continued with ocean breath, hummingbee breath, breath ratios and some yoga magic with the hasta mudras. I’m really enjoying sharing these “big” themes with everyone in class - it’s great to dive deeper into the yoga that is often overlooked in favour of asanas.

Our next course will be Better Brains where we will explore how yoga can support our brain health and emotional wellbeing. Tickets are on sale now, so please click on the images below for more information.

Retreat availability

Since Claire and I returned from Turkey, there’s been a flurry of yoga retreat bookings, so all retreats for 2026 and 2027 are now fully booked, with limited spaces in Norway and Greece in 2028 - please have a look at my website if you’d like to know more.

(NB - since writing, one space has become available in the Lake District retreat - please let me know if you’d like more information)

Better Balance video bundle

Our theme earlier this year was Better Balance, and virtually everyone in class found that their balance improved. I know mine is significantly better with all the vestibular rehab that I’ve done this year. I’ve put 12 classes into a video bundle - the floor based and chair based classes. If you missed the course, but would like to give it a try, it’s great value! Please click on the link below for more information and to get your videos.

If you’d like me to do similar bundles for any of the other courses, please get in touch - Better Bones, Better Breath, or Better Backs.

This poem from Donna really resonated with me and ties in with some of the themes we will look at in Better Brains -

HOSTING SAD from Donna Ashworth

Sometimes I wake up sad.

And I know, as soon as my eyes open, that today,

I am simply sad.

I can (and do) choose positive thoughts, journal, have a cold shower, run on the treadmill,

but sometimes I will still simply feel sad.

And counting my blessings, on days like this, makes me even more sad.

How lucky I am and how tenuous that is.

How others are not so blessed and how unfair that is.

And I’ve learned to accept these little bouts of sad, or soul-flu, as I have now come to call them.

They are not within my control, this I know.

I don’t fear them anymore, they can’t harm me - because I don’t ‘become’ them.

I just let my ‘sad’ in the door and say “hey, how are you, take a seat…but don’t stay too long please, I have things to do.”

And I rumble along in my mental kitchen, making tea, emptying the dishwasher. And my sad sits there and just exists, without judgement or acrimony. Just acceptance.

I know she is many things you see, other than just sad. She is love, she is grief. She is fear, she is weariness, and really, she puts up with rather a lot in this life.

So I give her a cup for tea. And listen to her sorrows, until she’s ready to go back outside again.

Sometimes I wake up and sad has already let herself in.

But I don’t scold her for that.

She’ll go soon.

And really, she deserves a warm place, every now and again, this world gives her much to bear.

Sometimes, I wake up sad.

For no real reason.

And that’s okay.

Donna

#sad #soulflu #donnaashworth #sadness #mindset

I have explored this ‘soul-flu’ in my next book, The Art of Being Easily Pleased. I know it resonates with so many of you. Positive thinking and mindset are amazing tools but there is much to be gained from honouring and accepting our deeper feelings too. It’s all care. It’s all born from care x

See you in a couple of weeks

With love

Kate xx

First of all, a HUGE thankyou to everyone who “liked” last Sundays email - I get emails everytime someone hits that heart button, and there were loads - I never know who looks at the emails, but now I do ! So thankyou - it really means a lot that you take the time to do so in a world of ever increasing emails to the inbox.

I can’t believe I’m writing about 2027! But I always have to plan YHLB courses a few months in advance, so as soon as one course starts, the next becomes available to book.

I’ve just finished another two YHLB courses, with very positive feedback from participants. It’s a great course, based upon rigorous research, so if you have a niggly back, or know someone else who does, you might like to find out more and maybe book in for the January - March 2027 course. I’ve been teaching it since 2013, so I’m confident that it can be really useful for people with chronic back pain.

If you have any questions, please get in touch. Courses are normally full several weeks before the start date, so don’t wait too long if it could be of use to you.

Lesson 1 is all about pain relief poses. Subsequent classes are all about supporting strength and flexibility to make the back more resilient. Every class includes relaxation techniques to help participants cope with the emotional and mental impact of back pain. The course is 12 weeks long to allow time for participants to develop their own yoga practice, and for the physical changes to take place.

Course participants receive videos of all the classes, course handouts, regular audio relaxations via whatsapp, and loads of helpful back care tips along the way. At £200 it’s excellent value, and if you’ve completed the course with me before it’s even better value at £150 for the full course (the RRP for the course is £360).

No experience of yoga is necessary - there are no poses like dog down or triangle - all the movements are very functional, so if you’ve tried a regular yoga class for your back in the past and found it didn’t help, this could be a really good option to try.

I’ve dropped to running just one course over the winter because I find my energy levels are too depleted if I teach too many evening classes, so there will be just this one course on Wednesday mornings. If there is sufficient interest, I may run an evening course again in the spring/summer - please let me know. Click on the image below to find out more and book your place.

Solar Eclipse - Weds 12th Aug about 7pm

Everyone coming to Calm on Weds - we will make sure we are finished and outside by 7pm in the hope of seeing a bit of the eclipse !

Restorative yoga - this Thursday !

It’s that time again ! There are a couple of spaces available in Restorative Yoga on Thursday at St Bridgets - 7-830pm. Click HERE to book your place - remember you can join on Zoom in your PJ’s and do the class in bed, going straight to sleep after relaxation.

Let it go by Danna Faulds

Let go of the ways you thought life would unfold, the holding of plans or dreams or expectations - Let it all go

Save your strength to swim with the tide. The choice to fight what is here before you now will only result in struggle, fear and desperate attempts to flee from the very energy you long for. Let go.

Let it all go, and flow with the grace that washes through your days whether you receive if gently or with all your quills raised to defend against invaders. Take this on faith. The mind may never find the explanations that it seeks, but you will move forward nonetheless.

Let go, and the wave’s crest will carry you to unknown shores, beyond your wildest dreams or destinations.

Let it all go, and find the place of rest and peace, and certain transformation.

With love

Kate xx

I hope this finds you well ?

I’ve enjoyed continuing with our Better Breath course this week. We’ve been using viloma krama in class, a way of extending the exhalation. This brings the benefits of tapping into our natural relaxation response, whilst encouraging the breath to be a bit fuller and deeper. Many people have told me how useful they are finding this technique - improved sleep, feeling more relaxed yet alert and focused. One woman in class with a long history of asthma is finding it especially helpful, as well as another woman who is finding it helpful for her upper back.

The breath really is what sets yoga aside from other disciplines under the umbrella of “fitness” which is where yoga seems to have ended up in the West. Yoga is so much more than a way of keeping fit! Indeed, the postures are just one element of Patanjali’s yoga sutras - the asana’s in yoga are a way of preparing the body to sit in stillness for pranayama meditation.

Here are a few quotes from Patanjali’s yoga sutras which are particularly relevant:-

“Calm is retained by the controlled exhalation or retention of the breath.” ~ Sutra 1.34

“As a result [of pranayama] the veil over the inner Light is destroyed.” (Sutra 2.52 translated by Swami Satchidananda).

“Pranayama is the conscious, deliberate regulation of the breath replacing unconscious patterns of breathing.It is possible only after a reasonable mastery of asana practice” (Sutra 2.49)

Next week we are exploring breath ratios - one class isn’t really enough to do the subject justice, but we will do our best !

A brief poem from Thich Nhat Hanh

“Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment, I know this is a wonderful moment.”

I’d be very grateful if you could click on the heart at the bottom on this email to give my writings a little boost !

Until next time

with love

Kate xx

I’m back from a lovely break - I’ve had a huge decluttering session (aparigraha = non-possessiveness, non-greed, non-hoarding - not having more than you need - so decluttering is a very yogic thing to do), but there is still a load more to do……I know I’m not alone here !

We also enjoyed a few days at Yewfield Vegetarian hotel between Hawkshead and Ambleside, which is where Claire and I are running a retreat in November.

It was great to go on some good walks, with stunning views. I certainly had plenty of opportunity to think about the walks we can take our guests on in November, although the weather will be somewhat different by then - but for anyone reading this who is coming to Yewfield with us, know that there will be plenty of options (including staying by the log fire!). We will be in touch with more information about the walking options soon. If you fancy joining us, we have one double room available (can be used as a single), and you can stay for 2, 3 or 4 nights.

Classes resume next week, when we continue with Better Breath, which will also incorporate many of the things we have covered in recent courses. If you’d like a drop in place because you can’t commit to the six weeks, please message me and I will add you to the drop-in whatsapp group.

Our next course will be Better Brains which will tie up all the ideas we’ve covered over the last few months. After that, I’ve had a request to return to The Chakras, which will see us through the autumn.

Walks around Yewfield

What I love is that we can enjoy walks from the front door - no need to get in a car ! We walked to Coniston, Hawkshead, Tarn Hows and Black Crag (this was possibly the best walk I’ve ever done with panoramic views over Coniston and Windermere).

Yewfield and yoga studio

Coniston and Bluebird

Donald Campbell’s Bluebird has been renovated after 25 years on the lake bottom, and now can be seen at the museum in Coniston (well worth a visit) - it’s even flown / sailed (?) on Coniston again, getting to 100mph in May 2026.

Hilltop Farm - Beatrix Potters Home

We called in at Hilltop on our way home and it was charming - the garden was lovely, and the rooms just as Beatrix illustrated them in her books.

No poem today - but a deep and meaningful quote instead

I love Liane Moriarty books and this was at the end of her latest novel, Here One Moment, and it made me stop and think in a good way !

Looking forwards to seeing you in class again.

With love

Kate xxx

Recurrent UTI’s ??

Too many women in my class tell me about recurrent UTI’s, and taking repeated courses of antibiotics. More and more information about the benefits of vaginal oestrogen is coming out about prevention of UTI’s and other health benefits, so here’s one of the articles HERE

It’s safe, even for women who have had breast cancer - but please do your own research from reputable sources, and try to speak to your medical adviser if you can, but I really recommend that you find out more, give it a try, and share with another woman who might need this information too.

Monks Cottage retreat

And because it’s always nice to have a couple of photos, here are a few from lovely Monks Cottage last Sunday, when we joined together for a lovely calming day.

And a Donna Ashworth poem which one of the attendees shared on Sunday which I think will resonate with most of us

That’s it !

Until next time

with love

Kate xxx

Many apologies, and thank you to everyone for pointing out (I had spotted it too) the error in the last email - bookings open Weds 22nd July at 1330pm - there’s an early bird ticket at £35, and after 19th November the price increases to £40. Click on the image below for the information.

This afternoon retreat replaces the Thursday evening restorative yoga class in December.

lots of love

Kate xxx

I hope this finds you well, and that you haven’t been too adversely impacted by the heat?

Just to confirm that I’m sending this out on Saturday rather than Sunday, because a space is available on tomorrow’s retreat, so I’m trying to avoid sending multiple emails.

I’ve been loving watching Wimbledon this year, and the progress of Fery has been amazing. I’m writing this before the men’s semi-finals, but realise that I might have made a mistake in arranging a retreat at Monks Cottage on Sunday, just in case he gets to the final ! Nevertheless, I’m really looking forwards to our Flourish retreat day on Sunday - a space has just become available, so please book in if you fancy it (women only).

And there is one space left on the December retreat…

Strength and Longevity in Yoga

I’ve been busy studying the use of weights in yoga recently, with Petra from Menopause Yoga, and received my certificate the other day. This was an excellent course, and I’m really enjoying sharing what I learnt with the Tuesday morning Yoga for Healthy Aging class.

Better Breath

We started on the Better Breath course this week, with a focus on Viloma Krama, a breathing technique to extend the exhalation, which had a really calming affect on many attendees of the class. It’s really good to share some detailed, effective breathing techniques in class, and I’m looking forwards to sharing more in the weeks ahead.

Winter Solstice yoga afternoon retreat - tickets on sale 22nd December

Make a note in your diary to book in !

Norway, May 2028

Claire and I have been really busy taking retreat bookings recently - you can find out more on my website, or please email me for full details.

Spain, Oct 2026 - 1 double room available

Turkey, July 2027 - fully booked

Morocco, Nov 2027 - fully booked

Norway, May 2028 - a few spaces

Greece, Oct 2028 - two rooms available.

I’m having a break !

Classes resume w/c 27th July - until then, I’m doing my best to have a much needed break ! And look forwards to continuing with Better Breath when I return - in the meantime, if you’re on the course with me, please carry on with your homework !

Prayer to Mother Earth - Stella Tomlinson

When I feel the warmth of your sun, may I know I am loved

When I feel the flow of your waters, may I know I am free

When I feel the protection of your earth, may I know I am strong

When I feel the clarity of your air, may I know I am wise

When I gaze into the beauty of your rose, may I know I am divine

And she whispers, “always, always, always”

Until next time

love

Kate xx

Our Better Breath course starts next week. During the six weeks you can expect to cultivate -

• an understanding of the anatomy and physiology of breathing

• knowledge of what can go wrong with the breath, and how our yoga can help turn this around

• a basic understanding of fundamental pranayama techniques

• interest in the therapeutic applications of pranayama

• confidence to adapt and modify your own practice, especially during daily life

• curiosity about how the breath changes throughout the day, and how we can use this knowledge

Pranayama is the fourth of Patanjali’s limbs of yoga, following after the yamas and niyamas (guidelines for living) and asana (the physical practices of yoga) and preceding the stages of meditation.

Our breath can help support our nervous system, so we will always bear this in mind as we move through the classes.

I will be suggesting home practices to implement between classes, and sharing these and audio relaxations via whatsapp.

Don’t worry if you can’t make all the classes - videos will be sent out to everyone who is booked in so you’ll end up with a library of classes to tap into when you have the time.

If you find that a course is full, please text me on 07708496645 and I will add you to my drop in whatsapp group, so that you find out when there is availability in class.

“Breathing in, I know I’m breathing in, Breathing out, I know I’m breathing out” Thich Nhat Hahn

With love

Kate xx

Yes - you read that date right ! Claire and I have the opportunity to run a retreat at the luxury retreat venue, Vericoco, on Kefalonia in 2028. We had a zoom chat with Lena, the owner, last week, and it’s an amazing place. The accomodation is fabulous, with two pools, and just a short walk to the beach. Most of the rooms have sea views over the Ionian sea.

To simplify things, we’ve priced it so that the excursions and transfers are included. It’s only 15 minutes from Kefalonia airport which makes everything very easy. Anyway, here’s some more info, and you can find full details on my website. Past retreatee’s have had priority booking on this trip, and over half the rooms have already been booked, so if you fancy it, please don’t hang around. (Morocco in November 2027 is now fully booked).

I hope that things have cooled down a bit by the time this lands in your inbox. Before I came to Turkey, plenty of people told me how hot it was going to be, totally unaware that it would be hotter in the UK than Turkey while I was away. I know the heat can be a real challenge, so please take it easy during these hot spells, and remember your cooling breathing techniques that we have practiced in class.

Our retreat venue has been perfect. Only 30 mins from Dalaman airport, so very accessible, especially as we could fly from Liverpool ! Our group all arrived on time, and settled in quickly - helped because so many already knew others here from previous retreats.

I had no idea that Turkey would be so stunning - it’s incredibly green, with lovely mountains ! I went to Istanbul in 1993, which was an unforgettable trip (sometimes for the wrong reasons!), and haven’t returned since, so this has been great.

The accomodation is wonderful, the pool lovely with amazing views and the food totally divine. The yoga studio is excellent, and very well equipped. Our host, Tanfer is incredibly helpful.

We’ve enjoyed a boat trip from Dalyan, stopping at mud baths, then at a lake to swim, followed by a trip to Turtle Beach (where was saw turtles and their nests), and passed the Kaunos ruins. A fabulous day out, with yoga in the morning and evening too.

If you’d like to join us next year (at The Lagoon near Dalyan) we’ve got 2 rooms available - please email me for the info.

love

Kate xx

As this arrives in your mailbox, Claire and I will be starting our Turkish Tranquility retreat. We are having a week at Belpinar, near Gocek, and then having three nights in Gocek itself for a little break ourselves before we head home. I’m then having three nights at Mum’s before returning to West Kirby. I’m really looking forwards to sharing our retreat with a wonderful group of people - it looks like a fantastic venue, and I’m excited to be going on two boat trips while we are there to explore the local area.

This retreat has coincided beautifully with the summer solstice - that pause in the year when daylight reaches it’s peak, the nights are short, and the garden is blooming.

Our Better Bones courses have concluded, and we’ve covered loads during the classes to hopefully optimise our chances of looking after our bones.

The next Better Breath courses are on sale now. The Thursday chair yoga class is full, but there are spaces on the other courses. More on this in a future email, but given how essential our breath is, I’m really looking forwards to exploring how to incorporate breathing techniques into our yoga practice and daily life to support health and wellbeing. I’m currently studying how the breath can be used therapeutically with Kristine Weber and this is an excellent course, so I’ve got loads of ideas - you’ve been warned !!

Cat pose modelled by Merlin

Sun Stands Still - a poem for the summer solstice - Stella Tomlinson

Sun stands still. And I feel the light shining into my mind.

Bringing with it the potential for deep clarity and the most vivid illumination

Sun stands still. And I feel the pause in time….Slowing down into perfect stillness.

Expanding into freedom. Infinity within me and around me.

Sun stands still. And I sense the sweetest healing waters washing through me,

Cleansing my worry, doubt and fear,

Sparkling in the sunlight, diamonds in the flow.

Sun stands still. And I feel my deep and tender heart within me.

Full of love and wisdom and insight, ready to be shared.

Sun stands still. And I open to the stillness, yield to the pause…

Listen for guidence and take comfort from the reflections which arise.

Sun stands still.

And I breathe.

I pause, I reflect

As the wheel soon turns again.

Until next time

Lokah Samasta Sukhino Bhavantu

May all beings every where be happy and free

(I’m sharing this here because we will be using it in future classes)

With love

Kate xx

Escape the football

It’s nearly time for our super soothing restorative class again !

If you’re in need of some downtime (or to escape from the World Cup??!), this is the place to be. Just click on the image below to find out more and reserve your spot.

I could write about the significance of the Summer Solstice, but I haven’t really got the time right now - you’ll just have to come to class to find out ! I’m busy preparing for the Turkish retreat from the 20 - 27th June.

Better Balance update

We have nearly finished the Better Bones course, but we’ve continued practising plenty of balance too - and I’m absolutely delighted to see how everyone’s balance has improved ! In all classes - it’s brilliant !

Poem for today - Early morning love poem - by Brian Bilston

Duvet,

You are so groovet,

I’d like to stay under you

All of Tuesdet

(for Tuesdet, feel free to substitute any day - Sundet would be a good op

May we live like the lotus, at home in the muddy water

lots of love

Kate xx

You probably saw the headlines on the BBC website last week ? We’ve long known about the benefits of cardiovascular exercise, but research now shows that resistance training has huge benefits too -

“Researchers writing in the British Journal of Sports Medicine looked at data from three studies involving 147,374 men and women over 30 years.

They found those who consistently did between 90 minutes and two hours of weight training every week lowered the risk of premature death from any cause by 13%.

The risk of dying from cardiovascular disease – a heart attack or stroke for example – was 19% lower.

For a death due to neurological disease - for example dementia - the fall was even greater, at 27%.

Researchers concluded that the “lowest risks” were observed among those people who were doing high levels of both aerobic exercise and strength training.

Among these most active people, who were doing many hours of aerobic exercise each week, the risk of an early death from any cause fell by up to 58%.

However, the researchers also found that doing more than two hours of strength training per week didn’t really deliver any extra benefits.”

We have been incorporating resistance training into all our classes recently, especially Yoga for Healthy Aging, but also chair yoga and the hatha yoga classes. I work on the assumption that people are pretty time poor, so it’s good to use our time in yoga to best effect. But I’m very aware that our main focus is yoga ! So I will continue to ensure that yoga is our main focus, and especially incorporating a relaxation.

Yoga for strength and longevity training

I’ve just started a new 30 hour training course with Petra Coveney, who I have already trained with in yoga for strength, and menopause yoga. We only started last week, but the course content is excellent, so you can expect to hear more about what I’m learning in class.

I’m a woman on a mission with all of this ! I’m determined to do all I can to give myself the best possible chance of a healthy lifespan, but also to motivate everyone in class to do all they can too.

Better Breathing courses

These go on sale early next week….please check Bookwhen so you can book your tickets if you’d like to join me to find out how our yoga practice can benefit our breathing.

Chair yoga on Thursday morning at Westbourne Hall is fully booked, but there are spaces on the Tuesday afternoon class at Hoylake Parade.

Retreat update - Nordic Walking and Yoga 2027

Jan and I have reluctantly decided to not go ahead with our planned Yoga and Nordic Walking retreat in Wales in Sept 2027 - between the two of us, we haven’t got the capacity to get it underway because we both have so many other responsibilities.

BUT we are planning to put on a Yoga and Nordic Walking retreat day on the Wirral during the summer 2027, so watch this space….this will be a lovely day of yoga, nordic walking and lunch, so we think that’s a pretty good compromise !

A new retreat planned for September 2028

However, Claire is a great sleuth when it comes to finding retreat venues - one of her teacher trainers (Vicky Fox) has recommended a venue on Ithaca, Greece (near Kefalonia), so we are currently putting plans together for a week away in September 2028. Yes - it’s a long way off but like all good retreat centres, it does book up quickly. We need to finalise a few details before we start taking bookings, but here are a few photos so you’ve got an idea of where you could be in Sept 2028 !

Try Human

By Chelan Harkin

Forget perfection.

Go for a messy, learning tender, whole.

Forget brand-new.

Embrace cracked, broken open, worn, rich with story.

Forget polished.

Choose rusted, textured, nuanced, real.

Please cease this intimidating flawlessness

and become generous in sharing your sacred wound.

Forget divine --- Try Human.

Enjoy the rest of your weekend !

“May we live like the lotus, at home in the muddy water”

With love

Kate xx

Summer has officially started, which explains the fluffy socks you might be wearing again !

Claire and I are off to Turkey on the 20th June this year, and again next summer. The early bird offer for The Lagoon ends tomorrow, so if you’d like to bag a discount, now’s the time. We have three rooms available next year. Please click on the image for more information.

The Lagoon is a really popular yoga venue, which is why we had to book it two years in advance ! Please get in touch if you’d like more info.

With love

Kate xx

Keep on reading for-

Ocean breathing

Bone Health and Yoga

Better Breathing and Brains

Chair yoga

A new sauna in Liverpool

A lovely poem

I hope this finds you well ? The heat has been an issue for all of us this week - we’ve been practicing cooling sitali/sitkari and ocean breathing in class to regulate our temperature this week. Find out more about ocean breathing here.

I’m really enjoying the current block on bone health, which we are also covering in the Tuesday Yoga for Healthy Aging course.

This has been considered a bit of a controversial subject by some people, who have suggested that yoga is insufficient on it’s own to support bone health and reduce the risk of fractures. I’ve always disagreed with this, thinking that yoga practiced the right way, can support bone health. And all the research I’ve done has certainly supported this argument. There are several people in class who have been diagnosed with osteopenia and osteoporosis, so I’m really keen to offer ways to maintain and possibly improve bone health. I’m also very aware that there may be people in class who have osteoporosis, but don’t know it - this can affect men as well as women.

Nevertheless, it’s true to say that the body responds well to a range of movement, so including walking, especially nordic walking, time in the gym, and using ways to progressively increase resistance by using stretchy bands and weights will all help to further maintain, and hopefully improve, bone health.

This week we did the pawanmuktasana joint freeing series, which lots of people found really helpful - it’s like a moving meditation.

These are some of the books I’ve been using recently.

Dr Andrew McGonigle suggests -

“Encourage students to continue practising yoga, as it supports movement, confidence, and general health. Be clear that yoga can contribute to bone health, particularly for those who are currently inactive, but it may not be sufficient on its own for long-term bone adaptation.

Introduce resistance training as a complement to yoga rather than a replacement. Help students understand that progression is not only about doing more, but about changing the nature of the load placed on the body.

A simple way to summarise this for your classes is, yoga can be a valuable foundation, but for bone health, it is only one part of the picture.”

I’d recommend signing up to his substack emails for more useful insights.

Ways that yoga supports bone health

• movement supports our sense of where we are in space (proprioception), and in turn this helps our balance. Reduced falls = less likelihood of breaking bones.

• bearing weight - eg one leg balances, and using stretchy bands in asana practice, and also moving joints through a wider range of movement than they might move through in daily life, helps to support bone mineral density, and also supports joint health.

• stronger muscles = stronger bones, because of the action of the muscle fibres pulling the bones in different directions

• stronger muscles also support the bones, so even if bone density stays the same, the stronger muscles reduce the likelihood of fractures.

• a healthier diet is essential for bone health

• gentle movements to support the joints

Other factors to consider -

Dr Lara Briden talks really clearly about bone health in her book, suggesting the following considerations (I’d really recommend her book!)

• Supplementation with D3 and K2 is essential for everyone ! Especially during the winter when we don’t get sufficient sunlight. D3 and K2 work in tandem to absorb calcium and put it into bones and not blood vessels.

• Calcium supplements may not be helpful ! This may come as a surprise, but there is little evidence they work, and they may increase the risk of heart disease. We need 600mg daily of calcium from seeds, bony fish, green vegetables, and dairy (but only if you can tolerate it)

• Micronized progesterone has bone-building properties

• Do your research into bisphoshonates before taking them !

• Support a healthy circadian rhythm - adequate sleep is important for bone health.

• Include a variety of exercise styles - keep moving ! Motion is Lotion.

This is a really huge area, and too big to cover in a brief email, but if you’ve got this far, hopefully I’ve inspired you to do some research into bone health, so you can do all you can to support yours !

Better Breathing

Our next topic will be Better Breathing - so expect lots of breath awareness and pranayama ! Tickets go on sale soon - please check Bookwhen for all the information, and if you struggle with Bookwhen please ask me for help to ensure you get a place in class.

Better Brains

A few people have suggested that we finish the BB series with Better Brains for a topic ! And having done a bit of research, I know that this will be fascinating - the idea that we can remodel our brains with neuroplasticity is incredible, so I’m looking forwards to this too.

After that, I think we will have just a few weeks of Simply Yoga before looking for another topic !

Tuesday afternoon chair yoga at Hoylake Parade

I’m really enjoying this new class which is lovely, and already well attended, but we have plenty of space so please spread the word.

Sauna Birds - a new sauna at Liverpool watersports centre

Many of you know I enjoy a cold dip in the sea during the summer, and I’ve been slowly getting acclimatised to going in saunas too (I used to find it quite overwhelming, but now just pop in and out and feel happy to stay in one).

So I’m delighted that my friend Helen has opened a sauna at the Liverpool Watersports Centre - it’s only 30 mins away, and the parking is free. There are good changing facilities, and the view from the cabin is lovely.

It’s the nicest sauna I’ve ever been in !

There are also baths of cold water, and you can book a swim in the dock too (this is through the centre - not saunabirds). Here are Katy and I on opening day - so lucky with the weather too !

Hopefully this link will get you to the website and booking system - click here

Prayer to Mother Earth

When I feel the warmth of your sun, may I know I am loved.

When I feel the flow of your waters, may I know I am free.

When I feel the protection of your earth, may I know I am strong.

Whe I feel the clarity of your air, may I know I am wise.

When I gaze into the beauty of your rose, may I know I am divine.

And She whispers,

“Always, Always, Always”

From Whispers from Mother Earth by Stella Tomlinson

Looking forwards to seeing you in class

With love

Kate xx

80% of us will have back pain at some stage in our lives, and for too many people it can have a huge impact on daily activities, with not just pain, but anxiety too. Not much fun.

I’ve been teaching the Yoga for Healthy Lower Backs course since 2013, and during that time it’s been a pleasure to see many people find relief for their back through yoga.

From September I will only be running one course, (I find teaching two consecutive nights too tiring, especially in the winter), on a Wednesday morning. Bookings are now open, and the course is already over half full with people who like to repeat the course as a way of maintaining their back health.

So, if you’d like to join me on this excellent course, please don’t hang around ! Unless you want to wait until January when the next course will be starting.

Just click on the link below to find out more and secure your place.

And don’t just take my word for it - here is some feedback from people on the current course -

“I'm delighted to say that the yoga is making a difference! I no longer have that permanent nagging pain day to day! Admittedly I have been more careful than usual with my so called 'killer' tasks like bending over for weeding, brushing floors etc. Having said that, I have done a little of this and whereas it's not completely pain free, I recover quicker with the pain relief poses and don't have to endure a whole day of agony or sleep inducing pain killers. Hopefully this too will improve. And its only week 3!!! Many thanks for all of your work and inspiration.”

“I am very pleased with the progress I have made, so thank you very much for all your help. After all the other exercises and activities I've done over the years, yoga is a revelation.”

YHLB CPD training

I’ve run several CPD days for the British Wheel of Yoga on Yoga for Healthy Lower Backs - this was taken on a recent zoom event for BWY South East. I’m delighted to have received some lovely feedback - here’s a few (I put a huge effort into running these days, so it’s good to hear that it was worth it!)

6. Were there any parts of the event that you particularly enjoyed?

Kate handled this huge topic really well and judged what we all needed really well. Lovely relaxations. And alot of onward reading and research suggested which was great.

Kate’s presentation style and knowledge, good mix of talk and practice. Handouts very useful and lots of information given during the day. I thoroughly enjoyed the day, thank you :)

The practical sessions were great to feel the postures in the body and the question and answer sessions were valuable. A great day. Kate was supportive and knowledgeable and shared her expertise an easy going and approachable way.

Kate is a fountain of knowledge and clearly experienced with her field. I really like the range of resources provided from apps to TED talks to books.

Informative, practical & enjoyable workshop.

Kate presented everything clearly & beautifully. A lot of practical tips that can be used in teaching & in your own practice.

United by Elsie Be

I know I am united; The feelings in my bones

It should be just as simple, To feel it in the stones

To feel it in the sunlight, And even in the rain

Well, why can I not catch it, And have it back again?

United is an anagram; The letters will divide;

Before I get UNITED, I’ll have to get UNTIED

Until next time

With love

Kate xx

You all know I’m very organised and like to plan ahead (sometimes I’m too organised!) - to get the best retreat venues we need to be working over 2 years in advance !

So here are a few dates to consider if you’d like to join either a day, weekend or week retreat -

20-27th June - Turkish Tranquility retreat, Belpinar, 30 mins from Dalaman - JOIN WAIT LIST - please email me if interested

12th July - a mid summer retreat at Monks Cottage (women only) - one space available

10-17th October - Spanish Sun retreat, 30 mins from Almeria - JOIN WAIT LIST - please email me if interested

19-23rd November - Lake District Retreat, at Yewfield - near Ambleside - JOIN WAIT LIST - please email me if interested

5th December - Winter Warmer yoga day - women only - one space available

19th December - Winter solstice celebration at St Bridgets - TICKETS ON SALE 22ND July

Rest and Reset - Mid Winter day retreat at The Little Fox, 1000 - 1600 - tickets on sale now - only ten places left !

LAST CALL - Springtime Serenity - May 2027

Katy and I find ourselves in a tricky situation. We need to pay a big deposit to confirm our booking, but are unsure if there is sufficient interest in the trip to make it viable. So if you’ve been thinking of joining us, but are unsure, please get in touch for all the information. The retreat centre is fantastic - great accomodation, excellent food, wild swimming, sauna, stunning walks from the doorstep and SO peaceful !! It’s lovely. If it’s still looking un-viable by the end of May, we will need to (very reluctantly) cancel…..

Nordic Walking and yoga, Llanidloes, Sept 2027 with Jan

Tickets go on sale early June 2026 - watch this space !

Turkish tranquility - Summer 2027

We have four rooms available - either single or shared. The early bird discount ends on the 3rd June 2026….Please email me if you’d like all the information.

Morocco autumn 2027

We have two rooms available….please get in touch for all the information

Norway 2028

50% full ! If you’re interested, please get in touch

Instead of a poem, here’s a lovely reading which I’ve been sharing in class this week (from Sarah Beck on Callie’s retreat recently)

‘Deep listening’

We are invited to become more aware of our thoughts and emotions as they arise within us. And just being aware of what is present can itself be transformative…….

A teacher put this view well – in her article called Deep Listening

She said “Creating space is different from “letting things go.” I once believed I needed to let go of certain things, because I thought the stuff I was holding on to must be “bad” parts of me. That perspective reinforced the idea that I had to get rid of something or I wouldn’t be okay. It felt like a little war was going on inside me.

I am no longer fond of the concept of letting things go because it implies that we need to eliminate something from our life, and that idea can create more tension. The truth is, we are all a walking summary of our life experiences—everything we’ve taken in, good and bad.

So instead of trying to “let things go,” I invite students to “let things be.” This is the attitude from which we can make space. Rather than pushing parts of us away, we are instead creating an environment that allows us to simply loosen our grip. We don’t have to fix anything. All we’re doing is bringing tender, non-judgmental attention to our body/mind and making room for whatever is living there. This is how the process of sustainable change begins.”

With love

Kate xx

Our last restorative yoga class was way back in March ! So I’m really looking forwards to seeing everyone snoozing on their mats next Thursday. There are a few spaces available, so please come along if you’re in need of some rest and relaxation. No experience needed ! Please click on the image below for all the information.

With love

Kate xxx