Nicole Stone Yoga Bliss

Casa
España
Benisa
Nicole Stone Yoga Bliss

I'm a qualified Yoga teacher offering retreats, 1-2-1, group & online classes in Spain & UK Tel.0034 620147089

I'm a fully qualified Yoga teacher offering retreats, classes & private lessons for faster results in Calpe & surrounding areas.

09/06/2026

🦴 My Top 5 Yoga Moves to Support Bone Health 🧘‍♀️

Discovering I had osteopenia after breaking a bone in a biking accident 4 years ago was a shock. But maybe it was a wake up call too as its totally changed how I now teach yoga.

Apparently, over 50% of women aged 50+ have osteopenia (low bone density) or osteoporosis & don’t yet know it. It’s a silent condition & you won’t know you have it until you trip & (perhaps) fracture a bone 😱

Our bones reach peak density in our 30s. This then begins to slowly decline until menopause when women can lose up to *20%* of their bone density within the first five years after menopause! 😳

So, being as I mainly teach yoga to women 50+, my focus now is on supporting their bone health by avoiding certain yoga poses that can be detrimental for low bone density and incorporate others that are more beneficial for bones.

So here I’m sharing my top 5 yoga poses for osteopenia. These poses challenge the body in weight-bearing ways, helping to stimulate bone, strengthen muscles, improve posture, and enhance balance - all important factors for maintaining healthy bones and reducing fracture risk.

✨ Swipe through to see all 5 poses and learn why I love them.

While yoga is just one piece of the puzzle, combining it with strength training, proper nutrition and healthy lifestyle habits can make a meaningful difference in long-term bone health.

I’d love to hear if you’re focusing on - or worried about - your bone health. Please share what’s working for you in the comments. 💜

YogaForBoneHealth

06/06/2026

When we research healthy ageing we usually hear the same advice …

⭐️ lift weights
⭐️ eat more protein
⭐️ get enough sleep
⭐️ cut back on alcohol

All important of course. But here’s some less obvious - but simple - habits that have a surprisingly positive impact on our health … many of which yoga has been quietly teaching for years.

✨ Get down to the floor more often (and back up again!)

✨ Slow down one part of your day instead of rushing everything

✨ Carry your own shopping

✨ Breathe more deeply - especially when stressed

✨ Move your spine in all directions every day (one of yoga’s greatest gifts)

The truth is, ageing well isn’t built through extreme workouts.

It’s built through the little things we practice consistently.

The way we move
The way we breathe
The way we care for ourselves daily

I’d love to know...

Which of these habits do you already do regularly?

Or which one would you like to start this week?

Let me know in the comments 👇

03/05/2026

If you'd like to improve your flexibility, how OFTEN you practice yoga is more important than how long you hold a yoga pose.

The science says, getting on your yoga mat regularly - 2-3 times a week - is better than once a week if you want to increase flexibility.

Better still, research shows that holding a yoga pose for 30-60 seconds at a moderate intensity.* is the optimal duration for flexibility gains.

Not less than 30 seconds because that’s not enough time for the neural pathways to relax the tissues and not more than 60 seconds because the flexibility benefits start to diminish.

That's not to say it’s not worthwhile to hold a pose for more than 60 seconds - particularly relaxing restorative poses.

Staying in a relaxing yoga pose for a few minutes is incredibly beneficial (calming) for the nervous system and heart rate. If you’ve been super busy & are feeling tired & stressed, giving yourself time just to be still and relax is just what you might need.

So in short, if your aim is to improve flexibility, a consistent short yoga practice will do the trick! 👏👏

* moderate intensity is defined as a stretch that causes a sustained sensation of tension but remains below the threshold of pain or sharp discomfort.

07/04/2026

Not sure if my yoga classes or retreats are for you? 🤍

I get it.

Finding the right class (and the right teacher) matters. So I wanted to share a little more about what yoga I teach along with some lovely feedback I’ve received from my clients.

I’ve trained in a variety of yoga styles but the approach I now teach - and truly love - is slow flow vinyasa. We move gently and mindfully from one posture to the next, creating a calm, almost meditative state where it’s just your body, your breath and your mind moving as one. It builds strength, length & stability in a ‘no strain’ kind of way.

We always begin with calming breathwork & continue this throughout to balance your nervous system so that you experience a sense of inner calm which helps lower heart rate & reduce any feelings of stress and anxiety.

I also offer classic Hatha yoga where we hold postures a little longer to build heat & strength in a targeted way.

And for deep rest there’s Yin yoga - a slower, floor-based practice where poses are held for several minutes helping the body soften, release tension and improve flexibility 🤍

I’ll encourage you to listen to your body and trust its feedback. It'll tell you when to ‘back off’, when to pause and when you’re ready to go a little deeper. I’m there to guide you - but you are your best teacher.

Your practice is yours to shape - guided by how you feel and what you need that day.

And that’s the beauty of yoga … every body is different, so your practice can be too.

If you’ve been curious about joining my classes or retreats, I hope this explanation will tempt you to join me.✨

DM me if you’d like to know more or swipe left to see those testimonials 💌

02/04/2026

Would you like a 3-day Yoga Reset to start reversing muscle loss?

Yes? Read on ...

As some of you know, I've been teaching yoga for over 25 years and I genuinely love helping women (and a few cool dudes too!) not only feel super calm but to (re)build the strength that we all loose naturally in our muscles & bones. 🥹

After my own osteopenia diagnosis, and because many of the women I teach are 50+, I've invested in additional training. Did you know, the World Health Organisation say that over 50% of women over 50 have osteopenia (low bone density) and don't know it!

So I've taken some extra training which allows me to safely guide you in (re)building strength in your muscles & to support your bone health with simple but effective yoga practices. I'll soon be introducing resistance bands too into my yoga classes too.

If you're thinking of joining my yoga classes or retreats, I'd love for you to feel confident in what I offer so I've included a copy of the extra trainings & qualifications I've invested in - in addition to my initial 200hr yoga teacher training.

And, if you'd like to receive my FREE 3-day STAY STRONG YOGA RESET for Women 50+ to start reversing your muscle loss @ home, sign up on the link below & I'll send you 3 practices over the coming 3 days. Happy days!🤩

https://nicolestoneyoga.com/

26/03/2026

I WISH I KNEW THIS.

I’ve been practicing & teaching yoga for 25years & I wish I knew that yoga alone will not replace the muscle mass & bone density I’ll naturally lose after 40.

So recently I’ve been incorporating resistance bands & isometric holds into my yoga practice and I’ve REALLY noticed a difference in my muscle tone & strength.👏

It’s the best thing I ever did.

I still practice traditional yoga flows, breathwork & meditation but now integrate a 20 minute strength focus into every practice. 💪

If you’re over 40 & don’t want to - or can’t - go to a gym, I’ll be launching my online ‘Stay Strong Yoga Method’ soon 🥳. If you’d like details, please sign up to my waitlist ⬇️ and I’ll send you details 🤩

WAITLIST ⬇️

https://nicolestoneyoga.com/

18/02/2026

Hi, it’s Nicole… and before you scroll past, can I ask you something?

Have you ever wondered what’s happening to your bones once you pass 40 and beyond? I hadn’t really thought about mine either.

Like many women, I’ve never been comfortable putting myself “out there,” which is why you don’t see me here on IG that often. But this feels important - because if you’re in midlife, it might be important for you too.

I always thought I was pretty healthy. I’m vegetarian, I walk a lot, I exercise, I love yoga. I assumed I was doing enough.

Then in 2021, after breaking my arm in a biking accident, a bone scan revealed I have osteopenia - the stage before osteoporosis. It was a shock.

Maybe you’ve had a similar wake-up call. Or maybe you haven’t… yet.

What I’ve learned is this: once oestrogen starts to decline around menopause, we naturally begin to lose bone density and muscle mass. Even if we feel fit. Even if we eat well. Even if we do yoga.

And because we’re (thankfully!) living longer, strength isn’t optional. It’s essential.

Strong bones and muscles mean independence, confidence, resilience - and the ability to truly enjoy the decades ahead. They really could be our best yet.

For me, discovering I had osteopenia made me realise that what I’d been doing wasn’t enough. So I changed things.

Now, when I teach yoga, I intentionally include postures and strength-focused cues that help stimulate bone and build muscle - especially for women 40+ Not just for my students, but for myself too.

Yes, you’ll still get the delicious relaxation, calming breathwork, flexibility and mobility work. But you’ll also build strength - because flexibility without strength isn’t enough for this stage of life. We need both.

If you’re on the Costa Blanca in Spain, I teach weekly yoga classes, offer private sessions and run retreats here in Spain and the UK. I’d love to work with you.

And if we never meet?

Please - if you’re a woman 40+ do something regularly that challenges your muscles and supports your bone density. Your future self will thank you.

There, Sermon over 😉
Thank you for reading!

24/01/2026

Great explanation of why down dog can feel challenging some - or all 😳- of the time.

Tell me, is DD challenging for you?

Does this explanation bring a few ‘oh, THATS why!” moments? 🙂

https://www.facebook.com/share/v/17oLGwmLRo/?mibextid=wwXIfr

22/01/2026

Would you like - perhaps need?😳 - more strength in your upper body?

We tend to use our ‘push’ muscles quite a lot in yoga. Think how we’re told to “push the floor away” through our hands in tabletop, down dog, plank, side plank, crow etc - which means our ‘pull’ muscles get a little ignored. 😤

Here’s a great way to instantly switch on those upper & mid back ‘pull’ muscles. It works every time & is an easy - all levels - way to strengthen the upper back 👏

Save this for next time you’re on your yoga mat.

Love to hear if you feel your pull muscles switching on!

29/12/2025

How I build strength in Yoga … 🥳

We all know strength training matters — especially as muscle & bone density decline after our 30s .. loss that accelerates fast during & after menopause 🥲

✨ The good news?

Yoga can build real strength when practiced intentionally*

🔥 Enter: Isometric holds This is when a muscle is activated (engaged) & held still - aka time under tension.
 👉 The magic really kicks in after 30 seconds.

Why are isometric holds so powerful?
 ✔️ Increases muscular strength ✔️ Builds stability, endurance & resilience ✔️ Supports joint health
✔️ Great for post injury rehab when movement may be uncomfortable

🧘 Plank Pose is a perfect example.
 It engages the core, lower back & quad while also helping stimulate bone density in the wrists & elbows. 👏 
✨ Sometimes the strongest thing you can do is hold. ✨

Slow. Steady. Strong. 💪

* Reference: National Library of Medicine (PMC3285070)

StrongAfter30

Dirección

Benisa
03720

Teléfono

+34620147089

Página web

https://nicolestoneyoga.com/

Notificaciones

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