Yinstinct Yoga

Yinstinct Yoga Yoga I have been teaching Yoga for 15 years. I also hold an Advanced Diploma in Nutrition Coaching and a Pilates Mat teaching qualification.

I support people one-to-one in nutrition and exercise. I hold weekly classes and occasional workshops in Greystones and online. I train other Yoga teachers around the world in my Certificate in Teaching Yoga for Menopause, and run a CPD in Menopause Awareness for Wellness Professionals. Teaching retreats a few times a year, which are very popular, I also love offering a blissful immersion into all

aspects of Yoga in stunning surroundings in the West of Ireland. Hatha Yoga is the basis of all Yoga styles, and gives beginners and experienced practitioners an essential insight into all it can provide. My classes are aimed at bringing you towards greater strength, comfort and health, with essential focus on the healthy alignment of the joints and spine to avoid the injury that can come with a less refined practice. I teach pragmatically through evidence-based techniques that enhance the benefits of yoga for all, and especially for women who are in the throes of their perimenopause transition, or in the years beyond.

26/05/2026

Let’s dive in!

Isometrics (longer static holds) are superior to eccentric-concentric (dynamic) contractions for blood pressure regulation.

Slow transitions are more demanding for balance.

Slow transitions require more effort from your brain.

You may even find that slower movement reduces your range of motion because you are more muscularly engaged. In a good way! Giving you greater power and active range.

You may also find you don’t unconsciously throw yourself into shapes that can cause overstretch, or excessive strain.

Next reel will offer you 2 ways to add positive demand to this little sequence.

Follow along!

Comment BONES to get info on the June Yoga-Plus for Bone Health teacher training. 15 hours, Yoga Alliance approved CPD.

It’s not just about strength, balance and avoiding risky shapes. The potential is endless!

24/05/2026

Traducción Española abajo.

So many regions of your brain stimulated here, great for your future brain health.

The two different hand movements specifically stimulate two different areas of the brain.

Adding a balance pose stimulates the vestibular system.

Adding an unstable surface, and head turns, create neurological and physical challenge.

Dual task training is particularly good for your brain.

But what about the symptoms of perimenopause? Well, many of them are related to changes in our brain .

Doing something like this can help to increase energy in the brain, and create a positive stress which helps with neuroplasticity, and with resilience and adaptability.

But it also helps to teach the nervous system to cope with stress, and be able to move between stress states as necessary.

Are you ready to join 8 hours deep dive into NeuroSoma Yoga in Madrid this weekend?

With
Go to website for details.

Aquí se estimulan muchísimas regiones de tu cerebro, lo cual es excelente para su salud futura.

Los dos movimientos de mano diferentes estimulan específicamente dos áreas distintas del cerebro.

Añadir una postura de equilibrio estimula el sistema vestibular.

Incorporar una superficie inestable y giros de cabeza crea un desafío físico y neurológico.

El entrenamiento de tarea dual es particularmente bueno para tu cerebro.

Pero, ¿qué pasa con los síntomas de la perimenopausia? Bueno, muchos de ellos están relacionados con cambios en nuestro cerebro.

Hacer algo así puede ayudar a aumentar la energía en el cerebro y crear un estrés positivo que favorece la neuroplasticidad, la resiliencia y la adaptabilidad.

Pero también ayuda a enseñarle al sistema nervioso a manejar el estrés y a poder alternar entre estados de estrés según sea necesario.

¿Estás lista para unirte a 8 horas de inmersión profunda en NeuroSoma Yoga este fin de semana en Madrid?

Con Visita el sitio web de para más detalles.

21/05/2026

Here’s the yoga and osteoporosis study that will never happen — and why that’s actually fine.

To know definitively whether certain poses cause vertebral fractures in people with osteoporosis, you’d need two groups. One follows current guidelines. The other? Does all the contraindicated shapes without caution — and you wait to see who fractures. 🫣

Obviously, that study will never happen. It would be completely unethical. It won’t happen outside yoga either!

So when people in the movement world say we’re being “too cautious” avoiding forward flexion of the spine — they’re asking for evidence that nobody can ethically produce.

Here’s what we do know:

❌ Avoiding risk doesn’t mean zero spinal movement. A gentle cat/cow is mostly fine. What we’re avoiding is flexion assisted by gravity, pulling on toes, levering in twists, or being pushed into a pose — like deep standing forward folds, seated forward folds with a strap/hands pulling, taking a bind in twists. Are these worth the risk if your student has low bone density?

📖 One small study of just 8 people with osteoporosis starting yoga found that within a year, all of them had sustained a vertebral compression fracture. Tiny study, yes. And it may have happened slowly with a combination of class and life. But it certainly doesn’t tell us yoga asana DIDN’T cause it.

🤗 The good news? There are so many ways to keep students mobile, confident and safe — without courting unnecessary risk. We can even teach skills for outside class!

💬 Comment BONES and I’ll send you my free 30-minute Bone Health class — practical tools you can bring into your teaching straight away.

🎓 Ready to go deeper? The Yoga-Plus for Bone Health Teacher Training starts June 5th. Link in bio.

If you’ve been thinking of trying my classes but you can’t decide whether to sign up, this limited special offer gives y...
20/05/2026

If you’ve been thinking of trying my classes but you can’t decide whether to sign up, this limited special offer gives you the opportunity to get a good taste of the kind of thing we get up to!

Excellent for women who are hoping to build strength and balance, in a safe and effective way, while still enjoying Yoga.

Some of you have received a free class lately, but it’s so hard to fit in every possibility that is available in Yoga-Plus for Bone Health into 30 minutes!

Come have fun with us.
Offer only open to people who have never taken this particular class with me before.

Click this link for details https://yinstinctyoga.com/classes/yoga-pilates-somatics/

19/05/2026

In his interview, Bernie pointed out the truism that one of the marks of a true Yogi is someone who is able to change their mind based on the available evidence.

The available evidence for decades has been that we need brief and repeated muscular load (think reps) to stimulate bone density building, and that sitting still in any shape does not stress bones in the way they need to respond with greater density.

In his response, Bernie also reminded us that Yoga in general can help mobility which reduces fracture risk, and that yoga can support the nervous system, and because stress can increase our risk of osteoporosis, that is a great plus.

He also responded to the part of the conversation where I talked about safety in postures, and how, as I always teach my students, the risk in Yoga class is low, and primarily spine related. (Though in response I would add that it is often very difficult to tell when a vertebral compression fracture has occurred, as they can occur slowly overtime.)

However in Yoga-Plus for Bone Health training I ask teachers to teach within current accepted safety guidelines. Because it is possible to fracture in class, and I want to protect the one person who might, not the nine others who might not.

Also, it’s not just about what happens in class and making sure we don’t feel responsible for someone’s injury. It’s about the fact that we are teaching Yoga in order to help them bring its benefits into their daily life. In Yoga-Plus for Bone Health, that means using evidence based routes for fracture risk reduction that support them every day.

Thank you so much to Nyk

Why not head over and have a listen to the two interviews in order?!

Comment TRAINING and I will send you the information on the next training happening at the beginning of June. It’s only 15 hours and great fun!

18/05/2026

My osteoporosis diagnosis at age 52 likely means I would have had osteopenia at 46 also.

For years I’ve been trying to help you see that people younger than you might expect need you to have some knowledge. Not doctor level. A different level. A proactive level.

So why am I sharing this instead of my usual reels? Well… Maybe now that someone more famous than me, or than the students in your class, is diagnosed, you will trust me: you can benefit from learning how to protect your students from fracture way younger than you have been led to believe!

This is NOT about stopping moving, or only about not risking fracture in class! This is about supporting life after class! Because yoga is not just what happens on the mat… It’s every day!

Reversing or preventing osteoporosis is SO hard, and unreliable! So reducing fracture risk through fun, evidence based routes HAS to be a priority!

That’s what you get in Yoga -Plus for Bone Health classes and trainings.

Comment TEACHER if you would like details on the training.
Comment CLASS if you would like details on my classes.

Thank you to Laura for her ongoing honesty around her own health journey while supporting the health of others 🙏

Brain and body nourishment to take me through 4 hours teaching online.Today’s Yoga for Menopause and Beyond modules incl...
17/05/2026

Brain and body nourishment to take me through 4 hours teaching online.

Today’s Yoga for Menopause and Beyond modules included NeuroSoma Yoga for Menopause.

Interestingly my amped-up baked beans on toast are quite the brain food. A study found that people who ate more beans and legumes compared to animal protein had a lower risk of dementia.

Another study found that people who had a diet high in fibre had lower risk. (These are associations, not causations, but there are lots of logical ways that make sense of why risk might be lower based on benefits we know about.)

My baked beans recipe is pretty high in both bean protein and fibre! It’s basically every vegetable I have in the fridge, particularly those that need to be used up, chopped to about bean size and sautéed, then a couple of cans of tomatoes and some cans of (organic if I can get them) beans of any sort, maybe some lentils too, some spices and herbs and tomato paste, and a lovely vegetable stock powder I use, simmered for a few hours to reduce and become unctuous and sweet. Served on wholemeal toast, it’s not pretty, but it’s SO sustaining!

Next Yoga for Menopause and Beyond training is in September.

https://doi.org/10.1080/1028415X.2022.2027592

Long-term dietary protein intake and subjective cognitive decline in US men and women
Yeh et al. 2022.

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Greystones
Wicklow

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