Nicole Stone Yoga Bliss

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

06/12/2025

Having spent pretty much the first 32yrs of my life sitting - first education then a desk bound corporate career - I walked into my first ever yoga class aged 32 .. stiff, inflexible & with chronic back pain. 🥺

I hadn’t grown up sporty nor did I have a dance, athletics or gymnastics background but the back pain was costing me a fair fortune what with weekly visits to osteopaths & masseuse.

But here I am in this video 25 yrs later, teaching yoga in a lovely studio on the South Downs in the UK, (thanks for the vid & teaching opportunity 😘)

What you won’t know watching this is, prior to teaching this class, I’d not taught yoga for over a year having broken my arm & needing a loooong rehab. (Look closely & you’ll see how much muscle I’d lost around my upper back & shoulder 😢).

So really, all I want to say is …

Don’t give up if you’ve an injury right now & the healing / recovery seems to be taking forever.

There were many everyday tasks I wasn’t able to do with that broken arm. I had many a dark day waiting for the arm to heal. I genuinely thought I’d never be able to practice yoga or use my arm ‘properly’ again.😢

Though it might not seem so right now, your AMAZING body is slowly rebuilding on the inside. ⭐️

28/11/2024

18/12/2023

DRAWING INWARD.

Because that’s where the answers lie.

Hello 👋, I’m taking a break from running our yoga retreats in Spain at the moment. It means I’ve a bit more time to invest in ME!🥳

You see, teaching yoga is not the same as practicing yoga. When you teach, all your energy & focus is outward facing .. but when you practice yoga, youre drawing inward.

So I’m drawing inward at the moment and looking after myself with some self care rituals which I thought I’d share in case you’re looking for some new ideas. 😃

💫 BREATHE/MEDITATE. I use the app Insight Timer each morning for a spot of breathwork or meditation. It really affects the rest of the day if I start it with a good mindset. 🧠

💫 WEIGHT TRAIN 3-4 times a week. I’m still rebuilding muscle💪 lost from a biking accident but also because we ALL loose muscle after 40 😩. Plus, im hoping🤞 the weight training will increase my bone density to counter the chances of me getting osteopenia/porosis🦴 I workout @ home 🏋️‍♀️ using free weights & the fabulous videos on YouTube from

💫 PROTEIN. I’m consciously trying to increase my protein intake to help (re)build said muscles. As a vegetarian, I try choose foods naturally high in protein (tofu/tempeh/seitan/hemp/soya/eggs etc). But, to help me get closer to the recommend daily intake of 1.6g of protein per kilo you weigh 😳, I use a protein powder from It’s a complete protein - it has 25 amino acids - & 24g of protein per scoop. 👏 It goes in my morning oats, drink as a Shake, when I make pancakes .. basically anywhere I can!

💫 FACE MASSAGE. I’m following the routines from You’ll find many of her face massages on YouTube. They’re heavenly!

💫 MOVE. Most days I’ll practice yoga 🥰 @ home or I’ll follow a pre recorded YouTube class from or, if i want something a bit more spicy , I’ll use also YouTube. Im also trying to get out every day aim for a walk or maybe a jog/walk.

So this is me at the moment - it’ll change for sure - especially when I begin running retreats again in Spring 😃 .. but, for now, it’ so nice to have time to invest in me.

What are your winter self care rituals?

12/12/2023

Love this! Go Dame Judi! 🥳

20/10/2023

When I’m teaching yoga my attention is always focused outwards watching the people in the class .. doing my best to ensure my instructions are understood .

So when I get a chance to be the student & practice @ home on my own, to turn my attention inwards, it feels SO good to be able to switch off & drop into my body. I love it. I always feel calmer & restored afterwards.

(I just hope the people who come to my clases & retreats get to experience that same sense of calm & peace !🧘‍♀️)

I always begin my home practice with breath work before any yoga moves. So today I thought I’d share one of my ‘go to’ favourite apps for breath work & meditation - Insight Timer. It’s an app with many free practices - all professionally recorded & edited so the quality is excellent.

Here’s the one I practiced this morning .. a simple 15 minute breathing & meditation practice. Love to hear what you think:

By Manoj Dias