Audio & Video



Helpful excercise for people suffering from Positional Vertigo




Creating a sequence.

I have long been aware of the need to make Yoga accessible to people of every ability and have especially included practices for older learners and learners with learning difficulties and disabilities.
Whilst we are currently in lockdown here in the UK due to the Covid19 virus it would be a good time to empower ourselves using the wisdom we have accrued to date and the time we now have available to us to create our own unique sequences and home practices.
We did something similar in classes some time ago when we split into small groups in order to create a sequence. It was interesting to see the end results and to see the level of diversity in the selected practices.
Whilst we have traditional classical sequences in Yoga such as Surya Namaskar and Chandra Namaskar, these are not necessarily accessible to those who have disabilities or who find the twelve asanas too challenging for whatever reason. I always insist that Yoga is for everyone but sometimes it needs adapting and modifying.
It is also possible to create a sequence for chair yoga as we have done in our disabilities classes for those in wheelchairs. I am intending to make a video available for chair sequence options shortly.
As we always acknowledge the limitless qualities of Yoga practice, and apply the classical teachings in class we will continue to do the same here.
Let’s start by selecting a theme from the Yamas and Niyamas.

Go to the front page and select Classical Yoga/ meditation. You will find a brief explanation of the Yamas and Niyamas that we work with in class. Select one for your theme and use it to create a sequence that upholds that specific principle. Make it fun. If you prefer you can select your own theme.


Now you have selected your theme, you can begin to create your personal sequence by clicking on the videos below. Please share your feedback with me and always feel free to question and pull me up on anything I may have omitted.
I am deeply grateful to everyone of you who forever inspire me and make this shared journey so worthwhile. Love and maitri. Liz

Creating Sequence 1

Creating Sequence 2

Creating Sequence 3

Simple Sequence



Owing to the closure of classes and the need for self isolation I am hoping to encourage everyone to continue with their Yoga practice. Please remember that you may need to modify the practices to suit your needs. As we are mostly elders we should be comfortable and excercie patience and compassion in our home practice just as we do in class. Please remember that the NHS is under massive stress so please avoid any injuries. I know I can trust you all to recognize your limitations. There will be more posts in the next few days. Stay well. With love and Maitri.

Please click on the link below


This is a continuation of our seated practice this term. Before you start, remember to adjust the sit bones so that they are nicely connected to gravity and giving your spine the support it needs. Some of you will need to use blocks or a firm cushion to support you and give your body the release it needs for a firm foundation. Remeber to get into position and wait patiently for your body to adapt to the seated posture. Observe the natural curves of the spine and notice how they support your upright position. Sit for a while and observe the subtle sensations you are witnessing as you prepare for practice. Be patient and develop an attitude of compassion for yourself and your practice. Bring your mind into focus as you gradually let go of all the thoughts that preoccupy you and rest in a state of Samatha/ calm abiding. Then begin your movements maintaining your focus.


Balance Practice

Balance is only possible when we are well connected to Earth and gravity. In class we always start by observing the connection between the feet and the ground and tuning into the sensations that we experience. A focused mind brings our attention to sensations that we normally take for granted. The solidity of the ground beneath us informs us that we have stability, the hardness or softness of the ground will influence how confident we feel in balance. If the ground is too hard we will often find that we are protective in our balance and possible a little tense. The temperature of the ground allows us to connect to the Earth and open the feet out. The texture informs us that there are no sharp or dangerous obstacles to our practice. Texture offers a sensory experience that invites us to take pelasure in the practice. When you are fully aware of your feet begin the balance. after you have completed on one leg begin on the other side but release all the tension you are holdin first and bring your focus back to sensing through the feet.


This sequence is a version of the one we have been practising this term. Mostly you have all learnt it well by now but I know the memory side of practices can be challenging for us all. As we get older memory becomes a vital part of the practices because we identify with and orientate ourselves around the memories of our lives. Since Yoga is a holistic practice we cannot neglect memory in class. Although I see anxst in your faces as I step aside and watch you carry out the sequence on your own, I know that for many of you it is reassuring to realize that you have memorised the practice by the end of the sequence. It is interesting too that those who have had diagnosis of memory related health concerns are often the ones who amaze me at your accuracy and ability to connect to that part of the brain. Memory requires attention. Do not expect to have good memory if you are mentally multi tasking. It simply will not work. Clear your mind and focus. Find how best to commit something to memory. The method will be different for each one of us. In class we share our thoughts. When you have finished reflect on this for a moment.

Alternative Sequence

Now an alternative sequence. Some of the movements may be modified or even avoided to suit your needs. I know that I can trust you all to respect your bodies and recognize their limitations without being judgemental or critical. We are all getting older but I observe that many of you have more grace and flexibility than some of the youngsters I used to teach.


As promised, In lieu of summer Classes this year. I uploaded the summer term class for you to follow. This includes a modified version of the 5 Tibetan Rites, with altered sequencing for ease of practice. Options for setting individual challenges and balancing practices to work on during the holidays

This class' age ranges from 50-90 years of age and therefore includes plenty of modifications to include all within the practice. The theme is Daya (compassion) and the final Yoga Nidra incorporates Maitri (Loving Kindness/friendship)

Hope you all enjoy continued practice throughout the summer recess

We will resume classes in september

Looking forward to welcoming you all
With love and Maitri


Nature’s Ragas/ A Panoramic Soundscape

Listening Meditation.

The Indian raga or raag is a musical composition that forms the foundation of all Indian classical music. Each raga has its own unique combination of five or more musical notes which express a distinctive attribute or characteristic depicting a time of day or a season. The word raga is Sanskrit and translates as “colour or hue” implying an emotional colouring which the listener experiences. I have often found myself immersed in the sound of an Indian summer’s evening or a morning in the monsoon when listening to a particular raga.

The ragas are magical in their ability to transport us to a time and place away from the stresses of life, whilst awakening the related emotions.

They encourage profound feelings of empathy and compassion and offer a time for deep reflection.

Sadly I missed my opportunities to learn to play a musical instrument but instead I learnt to listen to music in ways that allowed me to immerse myself in a panoramic soundscape of feeling and emotion. Feeling the passion of the music is part of the raga experience.

Similarly I love the sounds of nature from which the ragas are derived. There is nothing more wonderful than sitting for meditation and listening to the sounds all around us.

Each place has its own unique variety of sounds. At home I love the sounds of the birds in the morning; equally I love the sounds of morning in different parts of the world. Morning in Kolkata or London sounds very different to morning in the countryside of Kerala or the desert in Rajasthan. The afternoons and evenings bring other sounds that are equally wonderful and unique to the location in which we experience them. These sounds flavour our experiences and emotions.

Whilst in Kerala I enjoyed the sounds so much that I decided to tape them so that I could bring them back with me and listen to them from time to time. I taped the morning birdsong and the evening frog chorus. I love listening to these sounds and they take me back to the feelings of peace and calm that were part of that particular experience and time.

If you would like to practise listening meditation you may like to download these sounds. I have named them nature’s morning raga and nature’s evening raga for obvious reasons. They are best played on an iPod or similar device because the quality of sound can be heard without distractions.

Before you start, make sure you are sitting in a suitable position that allows you to relax whilst staying alert and attentive to the listening. (Remember to switch off your phone.)

Start by taking some deep breaths and allowing yourself time to settle into calm, easy breathing.

Immerse yourself in the listening. Leave behind your judgements. No likes or dislikes…..only nature’s panorama of sounds.

The meditation lasts approximately 20 minutes.

Nature’s Morning Raga


Nature’s Morning Raga by Agewellyoga on Mixcloud

Nature’s Evening Raga


Nature's Evening Raga by Agewellyoga on Mixcloud


Meditation is one of the most effective ways of managing stress. Once we establish a regular practice it becomes an important part of our lives and helps to maintain inner calm and peace. Dealing with stress in the workplace is one of the most common reasons cited for starting a meditation course and developing a regular meditation practice. As we so often find in our stress management workshops, the pressures of our working lives can affect us in so many different ways depending on the individual, and we always insist that "Stress is whatever the person experiencing it, says it is". This encourages a non judgemental approach and allows us to acknowledge our individuality. No matter how stressful you percieve your life to be, why not start a simple meditation practice? With our free downloads you can learn basic meditation and relaxation techniques. These practices are simple and easy to follow and should you need further assistance you can join our forum and start a new topic.



Meditation - Relaxation by Agewellyoga on Mixcloud




Meditation - Senses by Agewellyoga on Mixcloud


Moving out of Stress


Meditation - Moving out of stress by Agewellyoga on Mixcloud


15 min Practical Relaxation


Meditation - 15 minute practice session by Agewellyoga on Mixcloud


Maitri Bhavana


Meditation - Maitri Bhavana (friend meditation) by Agewellyoga on Mixcloud


Pranayama is a vital part of Yoga practice. It increases vitality, calms the mind and soothes the body. Pranayama is often referred to as Breath Control but in fact it is far more complex than that since it is through the breath that we can access different levels of consciousness and alter our states of mind. Using the breath in Yoga affects our very core and allows us to overcome many physical and psychological afflictions. Recently I have found it helpful when combined with hynotherapy in managing addictions and post traumatic stress disorders. This practice is a great place to start as it combines deep relaxation with the breath. It will fit easily into a daily programme since it lasts approxiamtely seventeen minutes. The forum is available should you have any difficulties with the practice.


The Pranayama Square by Agewellyoga on Mixcloud



The Five Tibetan Rites ( Modified for )