Yoga with Janie

Yoga with Janie Local Ashtanga/Vinyasa flow led classes - Suitable for all levels - beginners to intermediate - yoga and Personal training. Janie �

CLASSES

Please visit my website for class details
www.midlothianfitness.co.uk

Janie has been coaching/training in the Health and fitness industry for over 20 years. Her background is team sports, Badminton at county level, athletics and show jumping. As a fully qualified and experienced Yoga coach/ tutor/assessor with a nutrition qualification she teaching approx 9 classes a week and enjoys delivering Physiology and Anatomy theory, Outdoor fitness, Yoga, Exercise to Music, Sports Massage. She regulary delivers yoga workshops for cyclists, runners and triathletes. Meeting class members is a very rewarding experience for me knowing that people leave the class feeling better about themselves. Yoga blocks are bookable and requirements payment in advance to secure your place at the cost of £8 per session. Please select BOOK NOW on the home page of the website for all the information about class, what to bring, where we practice etc after you have booked your space.

Shirshasana (Headstand Pose) is one of the most well-known yoga inversions, often called the “king of asanas.” It involv...
05/04/2026

Shirshasana (Headstand Pose) is one of the most well-known yoga inversions, often called the “king of asanas.” It involves balancing your body upside down on your head with support from your arms.

✅ Benefits
Improves blood circulation to the brain
Strengthens shoulders, arms, and core
Enhances balance and focus
May help reduce stress and anxiety

⚠️ Precautions
Avoid if you have neck injuries, high blood pressure, or glaucoma
Always practice under the guidance of an experienced teacher 🙏

New Monday Yoga Class in Dalkeith! Looking for a way to unwind and recharge at the start of your week? Join our welcomin...
05/04/2026

New Monday Yoga Class in Dalkeith!

Looking for a way to unwind and recharge at the start of your week? Join our welcoming Yoga class every Monday 🧘‍♀️

📍 Dalkeith Community Campus
🕡 6:20 PM
📅 Mondays

This is a friendly, inclusive class suitable for all levels – whether you're brand new or returning to your mat. Expect gentle movement, relaxation, and a positive space for everyone

⚠️ Booking required – spaces are limited, so don’t miss out!

Start your week feeling calmer, stronger, and more balanced ✨

🧘‍♀️ New Yoga Class Block Starting Soon! 🧘‍♂️Join us from Monday 6th April at 6:20pm at Dalkeith Community Campus for a ...
31/03/2026

🧘‍♀️ New Yoga Class Block Starting Soon! 🧘‍♂️

Join us from Monday 6th April at 6:20pm at Dalkeith Community Campus for a friendly, welcoming yoga class suitable for all levels.

Whether you're a complete beginner or more experienced, you’ll be encouraged to work at your own pace in a supportive and relaxed environment.

✨ Benefits include:
• Help with sciatica pain
• Improved sleep quality
• Deep relaxation
• Support for injury prevention

Take time for yourself, move your body, and feel the difference both physically and mentally.
📍 Limited spaces available – come along and give it a try!

BOOK HERE
www href="://bookwhen.com/yogawithjanie">://bookwhen.com/yogawithjanie

Enjoy an hour of deep stretches, relaxation and breathwork to prepare your body for sleepScientists have found that slee...
06/03/2026

Enjoy an hour of deep stretches, relaxation and breathwork to prepare your body for sleep

Scientists have found that sleep is as important to our basic human survival as food, water and shelter. And doctors have recently realised that lack of sleep is one of the most serious symptoms of menopause because it can last for years, if we don't do something about it.

The hormone fluctuations that we experience in Perimenopause to Menopause can cause broken sleep, night sweats, anxious thoughts and a cycle of sleep disturbance that leads to daytime fatigue.

The drop in oestrogen affects our brains too, causing those anxious thoughts and a sense of overwhelm that can cause adrenal fatigue.

If this cycle goes on too long, we can create stressful patterns of behaviour that prevent us from dropping off to sleep, for fear of waking up!

So, we need to break this cycle. How can we do this? Taking Hormone Replacement Therapy (HRT) that includes progesterone can help because the progesterone can make you sleepy - just remember to take it at night.

Here are some other simple solutions:

Change what and when we eat and drink: eat your last meal earlier in the day; reduce or eliminate alcohol, caffeine, sugar and hot spice; drink water throughout the day but not too close to bedtime if you want to avoid getting up in the night.

Take Magnesium supplements an hour before bed because these relax the muscles which help you to settle into sleep.

Write a Journal before bed to release and let go of any thoughts and emotions that have accumulated during the day. Just like food, unprocessed thoughts can keep you awake at night.

Practice yoga and breathwork that help you to transition from day time alertness to night time rest. My Monday evening class is designed to tap into your parasympathetic nervous system - your rest and digest response - so that your body and mind feel safe and ready to go into deep sleep.

Remember: as we age, the length of hours we sleep is not as important as the quality of our sleep. A sleep cycle of 5-6 hour so good deep sleep is better than 8 hours of tossing and turning.

Janie 🙏

Yoga benefits you both physically and mentally, with proven effects including:​Physical Benefits: Improved flexibility, ...
16/02/2026

Yoga benefits you both physically and mentally, with proven effects including:

​Physical Benefits: Improved flexibility, strength, and balance, relief for chronic pain like back pain, enhanced cardiovascular function, better sleep quality, and improved posture.

​Mental Benefits: Significant stress reduction, decreased symptoms of anxiety and depression, greater mental calmness, and increased body awareness.

​Yoga's combination of physical postures, breathing techniques, and meditation helps regulate your nervous system, promoting a relaxation response that lowers stress hormones like cortisol.

Adds years to your life..... why not come and join me.....

Upcoming classes:
YOGA CLASSES - Mondays 6.20pm
Dalkeith Community Campus
Wednesday 4.40pm & 5.45pm - Main St, Pathhead

PILATES CLASSES - Saturdays 7th March
10.15 & 11.15am - Cranstoun Footcare, Pathhead

FITNESS CLASSES - Saturdays 10th January
8.45am - Dalkeith (Outdoor) Kings Park

Janie 💪🙏
www.midlothianfitness.co.uk

U is for.....Uttana PadasanaRaised Legs Pose, is a foundational supine yoga posture translating to "intense stretch of t...
12/02/2026

U is for.....Uttana Padasana

Raised Legs Pose, is a foundational supine yoga posture translating to "intense stretch of the legs" (from Sanskrit uttana = intense stretch/raised, pada = leg). It involves lying on the back and raising the legs to strengthen the core, lower back, and abdominal muscles.

Key Aspects of Uttana Padasana:
• Meaning: Derived from Uttana (intense stretch/raised upward) and Pada (leg).
• Performance: Typically performed by lying in a supine position (on the back), lifting both legs straight up together at a 30 to 60-degree angle (or sometimes 90 degrees) to the floor.
• Variations: the asana can be performed with single leg raise, double legs or advanced option involves lifting the upper body and balancing on the sit bones and head, similar to a combination of Matsyasana (Fish Pose)
• Benefits: Strengthens the abdomen, improves digestion, relieves lower back pain, and helps with managing diabetes or obesity.
• Contraindications: Should be avoided if experiencing severe back injuries, neck pain, or high blood pressure.

Disclaimer.....Please check any contraindications with this asana before practicing.

Yoga with Janie 🙏

Sphinx Pose (Salamba Bhujangasana) isThis is a gentle, beginner-friendly yoga backbend performed lying prone with forear...
08/02/2026

Sphinx Pose (Salamba Bhujangasana) is

This is a gentle, beginner-friendly yoga backbend performed lying prone with forearms on the floor, elbows under shoulders, and chest lifted. It strengthens the spine, stretches the chest and shoulders, and relieves back pain by promoting a natural lumbar curve. Hold for 5–10 breaths.

Things to watch or for are:
Engagement: To protect your lower back, keep your glutes soft but press the tops of your feet firmly into the mat .

Alignment: If you feel "crunching" in your lower back, move your elbows slightly further forward to decrease the angle of the curve.

Modification: If your neck feels tight, you can rest your forehead on a yoga block to make it a more restorative "Passive Sphinx."

Classes on Saturdays at Cranstoun Footcare Pathhead
10.15am & 11.15am

Craiglockhart LC
Monday 11.45am
Wednesday 10.25am

Gracemount LC
Tuesday 8.35am

Royal Commonwealth Pool
Tuesday 11.15am

Drumbrae LC
Wednesday 8.15am

Booking can be made here for Saturday classes www.midlothianfitness.co.uk

And direct with Edinburgh Leisure for centre classes www.edinburghleisure.co.uk/fitness-classes/


Janie 🙏

PLEASE READ 😊Hi everyone This account is still sending multiple requests to my followers, despite the fact I asked them ...
06/02/2026

PLEASE READ 😊

Hi everyone

This account is still sending multiple requests to my followers, despite the fact I asked them not too and they agreed to stop.

For your awareness
Many thanks Janie

YOGA AND HORMONESYoga helps hormone balance by reducing stress (lowering cortisol) and stimulating the endocrine system ...
02/02/2026

YOGA AND HORMONES

Yoga helps hormone balance by reducing stress (lowering cortisol) and stimulating the endocrine system (thyroid, adrenals, ovaries) through specific poses, breathing (pranayama), and relaxation, targeting areas like hips and abdomen with twists, folds, and gentle inversions like Bridge, Cobra, Butterfly, and Legs Up the Wall, alongside meditation to calm the nervous system.

A holistic approach combining energizing morning poses with relaxing evening restorative practices is effective.

General Practice Tips
• Morning Routine: Focus on energizing poses
like Cobra and Sun Salutations.
• Evening Routine: Emphasize restorative poses
like Legs Up the Wall and twists to unwind.
• Listen to Your Body: Use Child's Pose for rest
when needed.
• Consistency: Regular practice, even 20
minutes daily, supports hormonal health.
• Holistic Approach: Combine movement with
breathwork (pranayama) and meditation for
best results.

Come join us. Check out the pilates and yoga timetable here....

www.midlothianfitness.co.uk

Janie ☺️ 🙏




Caring for your mental well-being is always important, but it becomes especially crucial during times of increased stres...
20/01/2026

Caring for your mental well-being is always important, but it becomes especially crucial during times of increased stress—whether caused by family matters, work pressures, financial concerns, or personal challenges. When acute stress is combined with ongoing, long-term stress and anxiety, it can significantly impact both mental and physical health.

Here’s why: Cortisol, often referred to as the “stress hormone,” is produced by the adrenal glands. Its levels rise during periods of physical, emotional, or psychological stress and decrease when the body is in a relaxed state. While cortisol plays an important role in helping the body respond to immediate threats, prolonged elevation can be harmful.

When cortisol levels remain high, the body shifts its energy toward managing the perceived stressor rather than maintaining other essential functions, such as digestion and immune support. A helpful way to think about this is the “being chased by a lion” analogy. If you’re running from a lion, your body isn’t concerned with digesting food or fighting off illness—it’s focused solely on survival.

Under normal circumstances, cortisol helps regulate metabolism, appetite, blood pressure, blood sugar, and weight. However, chronic stress can disrupt these processes and may contribute to increased anxiety, depression, headaches, memory issues, brain fog, digestive problems, a weakened immune system, weight gain, insomnia, pre-diabetes, and more.

Janie ☺️ 💪🙏

Great evening in the Weeg seeing Donna Ashworth and Scottish Symphony Orchestra.....incredible 🙏❤️💖And loads of laughs 😃
11/01/2026

Great evening in the Weeg seeing Donna Ashworth and Scottish Symphony Orchestra.....incredible 🙏❤️💖

And loads of laughs 😃

Yoga & Pilates classes for everyone in the community. New blocks starting SATURDAY 10th January YOGAMondays 6.20pmDalkei...
07/01/2026

Yoga & Pilates classes for everyone in the community.

New blocks starting SATURDAY 10th January

YOGA
Mondays 6.20pm
Dalkeith Campus

Wednesdays 4.45pm and 5.50pm
116 Main Street, Pathhead

PILATES
Saturday 10.15am & 11.15am
Cranstoun Foot care, Pathhead

🙏All ages and abilities welcome🙏

✨️Great for mobility
✨️Stretching for sports performance
✨️Great for the mind and mood
✨️Stretching for injury prevention

Visit www.midlothianfitness.co.uk

to find out more info, cost, and booking.

Hope to see you on the mat 🧘‍♀️

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Dalkeith

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Our Story

CLASSES Please visit booking site or website for class details. Janie has been coaching/training in the Health and fitness industry for over 20 years. Her background is team sports, Badminton at county level, athletics and show jumping. As a fully qualified and experienced Yoga coach/tutor/assessor with a nutrition qualification she teaching approx 12 classes a week and enjoys delivering Physiology and Anatomy theory, Outdoor fitness, Yoga, Exercise to Music & Sports Massage. She regulary delivers yoga workshops covering many yoga topics, Family sessions and Childrens yoga sessions. Meeting class members has been a very rewarding experience for me knowing that people leave the class feeling better about themselves. Please PM the page to book your space now or visit the booking site.