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Niamh Daly | Yoga Trainings: Brain, Bones & Menopause

@yinstinctyoga

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Author & Yoga Teacher Trainer
Menopause • Bone Health • NeuroSoma Yoga
🌍 Training teachers worldwide
📖 2nd book out 2027
⬇️ Join the online trainings
POSTS STORIES REELS TAGGED
BOOK 90 of #graceoreillytbr2026 My 2nd Book with Voices of Gorey Book Club is AUDIO/BOOK: This Charming Man AUTHOR: Marian Keyes NARRATOR: Niamh Daly @yinstinctyoga PUBLISHER: Penguin AUDIO BOOK PRODUCER: W F Howes GENRE: Contemporary Fiction dark Comedy AGE: Adult ***TRIGGER WARNING - Domestic Violence*** Set in Counties Dublin & Clare #GraceOReillyWriter #GraceOReillyBookReviewer #WritersSupportingWriters #ReadAroundIreland @travelsthroughbooksandbakes
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A heartfelt thank you to Niamh Daly @yinstictyoga for such an insightful and in-depth Yoga+ for Bone Health training! So much valuable knowledge to take away and incorporate into my teaching and practice. I’m excited to share what I’ve learned, continue spreading awareness about bone health, and encourage others to explore your wonderful training! Because it’s never too early—or too late—to learn about bone health, move with awareness, and build strength and confidence for longevity. Thank you for inspiring us to keep learning, moving and sharing! 💚 #Bonehealth #yogaforosteoporosis #yogaforeverybody
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🦴 One of the most common things yoga teachers tell me is that they don’t know what to say when a student arrives with a bone density diagnosis. Osteopenia, osteoporosis, a T-score they’ve never heard of — and suddenly there’s a real responsibility in the room that nobody prepared them for. 🔬 A DEXA scan measures bone mineral density and produces a T-score. That score tells you where a person’s bone density sits relative to a healthy young adult. Osteopenia sits between -1 and -2.5 — lower than average, worth paying attention to, and even osteopenia can increase risk of fragility fractures. Osteoporosis is -2.5 and below — significantly reduced density with a meaningfully higher fracture risk. These are not abstract numbers. They change what a safe and effective yoga class looks like for that student. 💡 Neither diagnosis means she should stop moving — in fact, the right kind of movement is one of the most powerful things she can do for her bone health. But it does mean her teacher needs to know what they’re doing. Which poses increase fracture risk. Which ones genuinely support bone safety proactively. And how to hold that conversation with her clearly and without alarm. 🎓 For yoga teachers: comment NOVEMBER below and I’ll send you everything you need to know about the next Yoga-Plus for Bone Health CPD — starting November 1st. And if you’re not 100% sure it’s the right fit for you, I’d love to jump on a quick free discovery call with you. These spots fill fast and I want to make sure you have all the information you need to decide. I’ll send you the booking link along with the course details. 🧘 For students: comment SAFE below and I’ll send you all the information to join my Yoga-Plus for Bone Health classes. Available online. ⚠️ Please leave each keyword in a separate comment so we can send you the right information. #YogaForBoneHealth #BoneHealth #Osteoporosis #Osteopenia #YogaTeacherTraining
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Same yoga pose. Different intention. I've just completed my Yoga-Plus for Bone Health training with Niamh Daly of @yinstinctyoga Yoga, and I'm excited to bring what I've learned into the studio! One of my favourite takeaways was exploring how familiar yoga poses can be adapted to build more strength, including the use of resistance bands. Yoga already offers so much for balance, mobility and body awareness. Adding purposeful resistance training is another important piece of a broader approach to bone health and healthy aging. A big thank you to Niamh for sharing her knowledge and thoughtful approach to teaching. You'll start seeing some of these ideas woven into our regular classes, with more dedicated bone health offerings coming soon! #YogaPlusForBoneHealth #BoneHealth #HealthyAging #ORBYoga
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🌿 What I’d like to see more of — and less of — in the aging conversation. Less “successful aging.” More “aging okay.” Less aging role models being lean, with great hair and glowing skin — these are mostly celebrities who have nutritionists, chefs, personal trainers, hair and makeup people. More aging role models who simply represent the women in the world who are doing just fine, no matter how they look, how many “achievements” they are collecting, and how they are “defying” our expectations of aging. Less AI representation of supposed benefits of protocols — essentially almost cartoon images of women with six packs and carefully selected attractive wrinkles. More realism around the benefits of interventions. Like maybe someone saying it made them feel a little bit better and have a bit more energy. Not that it suddenly transformed them into the person they were 20 years ago — or perhaps even never were. 🎓 Interested in becoming a menopause-informed yoga teacher? My 40-hour Certificate in Teaching Yoga for Menopause and Beyond is currently available at the Early Bird price of €405 until October 31st (then €495). Not sure if it’s right for you? 💬 Comment CLASS below and I’ll send you a free class created specifically for yoga teachers, so you can experience my teaching approach first. #YogaTeacher #YogaForMenopause #AgingWell #MenopauseEducation #WomensWellness
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🦴 If you have just received a diagnosis of osteopenia or osteoporosis and you love yoga, this one is for you. ✨ First, the reassuring part: yoga can still be a wonderful, nourishing, and genuinely beneficial practice for you. But not all yoga is created equal, and not all yoga teachers have the training to keep you safe. ⚠️ There are poses that carry real risk for people with low bone density. Deep forward folds with a rounded spine, strong twists, certain inversions, and hands-on adjustments that push you deeper into a pose can all increase fracture risk if taught without this awareness. Here is some of what a Yoga-Plus for Bone-Health class looks like: ✅ Safe forward folds with a more neutral spine, no pulling, no forcing. ✅ Back strengthening as a priority, because strong back muscles are directly linked to lower spinal fracture risk. ✅ Dynamic balance training that goes beyond tree pose and actually trains fall prevention. ✅Added tools for strengthening muscles which directly reduces fracture risk. This includes resistance bands alongside strength-adapted yoga postures. ✅ Modifications that make sense for your body, not just the same pose made smaller. 💡 You deserve a class that was designed with your bones in mind. Not a class where you have to quietly opt out of poses and hope for the best. 👩‍🏫 For yoga teachers: Comment BONES below and I’ll send you all the information about the next Yoga-Plus for Bone Health CPD, starting November 1st. 🧘‍♀️ For students: Comment SAFE below and I’ll send you all the information to join my Yoga-Plus for Bone Health classes, available online. ⚠️ Please leave each keyword in a separate comment so we can send you the right information! #BoneHealth #Osteoporosis #Osteopenia #YogaForOsteoporosis #YogaSafety
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🧠 Brain fog, memory lapses, difficulty concentrating, sudden anxiety — these are some of the most distressing experiences women go through during the stages of menopause. And they are also some of the most misunderstood in yoga spaces. When a student struggles to follow a sequence or loses her train focus mid-pose, it is not a focus problem. It is neurochemistry. 🔬 The brain has oestrogen receptors throughout. When hormone levels shift, the effects ripple into memory, concentration, mood and the stress response. Cortisol — which can rise during this time — actively impairs memory and cognitive function. Telling her to relax is not wrong, but it is not enough. 💡 What genuinely helps is movement that challenges the brain in new ways — novel patterns, cross-body coordination, short bursts of effort followed by rest, AND normalising what she’s experiencing. What gets in the way is implying she should be feeling fine, pretending you’re not struggling too, and a teaching approach designed for a nervous system that is no longer the one she has right now. 🎓 Interested in becoming a menopause-informed yoga teacher? My 40-hour Certificate in Teaching Yoga for Menopause and Beyond is currently available at the Early Bird price of €405 until October 31st (then €495). Not sure if it’s right for you? 💬 Comment CLASS below and I’ll send you a free class created specifically for yoga teachers, so you can experience my teaching approach first. #YogaForMenopause #YogaTeacherTraining #MenopauseYoga #YogaCPD
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🌿 Here’s a somatic exercise worth adding to any class with students in the stages of menopause. It takes less than five minutes — and it can shift the entire quality of what follows. The arm float 1. Lie semi-supine, arms by your sides. Pay close attention to the weight of the arms — the heaviness of them, the temperature, the texture of the surface beneath. 2. On an inhale, slowly raise the arms toward vertical. Notice where gravity makes it easy, and where it becomes effortful. 3. On an exhale, lower the arms overhead toward the floor. Move slowly enough to feel the air temperature as you pass through it. 4. Inhale them back to vertical. Exhale, bring them back down by your sides. 5. Repeat a few times with this quality of attention. 6. Then: with the arms by your sides, give them permission to move — or not. Ask them if they would like to move. Wait. See what they choose. Notice when they want to stop. See if they prefer something else. This last instruction is the one that surprises students most. We are so accustomed to being told what to do with our bodies — and to complying, whether or not it feels good — that the simple act of asking the body what it wants can feel genuinely unfamiliar. In the stages of menopause, self-agency and self-esteem are often under pressure. A practice that consistently invites students to notice their own experience — rather than perform someone else’s idea of the correct position — builds something that no amount of alignment cueing can: a woman’s trust in her own body. As Niamh writes in her book: might it add to a woman’s self-agency, self-esteem, and self-respect to notice that she has this kind of choice available to her? 🎓 Interested in becoming a menopause-informed yoga teacher? My 40-hour Certificate in Teaching Yoga for Menopause and Beyond is currently available at the Early Bird price of €405 until October 31st (then €495). Not sure if it’s right for you? 💬 Comment CLASS below and I’ll send you a free class created specifically for yoga teachers, so you can experience my teaching approach first. #YogaTeacher #YogaForMenopause #SomaticYoga #MenopauseEducation #TeachingY
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This is a wonderful variation of Revolved Triangle Pose from Niamh. Take your time. Keep hips stable and legs strong. Press down evenly through both feet. Let us know how it goes!!
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🧘‍♀️ If you teach students over 50, this one is for you. You don’t need a new sequence, a new qualification, or a complete overhaul of your classes. You just need to know what to look for. Here are 5 things to check in your very next class: ✅ 1. Are your forward folds spine safe? Cue length first. “Lengthen before you fold”, “move from the hips” and “where can you go without pulling with your hands” are some of the most protective cues you can give. ✅ 2. Are your twists flexion free? Flexion combined with rotation is one of the highest risk combinations for students with bone vulnerabilities. Length first, rotation second, every time. ✅ 3. Are you cueing strength, not just stretch? Add isometric engagement, resistance bands, or asymmetrical loading to your existing poses. Your students’ bones need it. ✅ 4. Is your balance training dynamic? Tree pose is wonderful, but fall prevention requires more. Train the ankles, challenge different directions, change surfaces, work the vestibular system. ✅ 5. Are your hands reducing their ability to feel and find their own way? Your voice is your safest and most powerful teaching tool. Use it. 🔖 Save this checklist and run through it before your next class. Five checks, five minutes, and your teaching becomes significantly safer and more effective for every student over 50 in the room. 💬 Comment BONES below and I’ll send you a free 30-minute yoga class designed for yoga teachers, plus all the information about the next Yoga-Plus for Bone Health CPD, starting November 1st. 🙏🏼 If you’re a yoga student, comment SAFE below and I’ll send you all the info to join my online Yoga-Plus for Bone Health classes. ⚠️ Please leave each keyword in a separate comment so we can send you the right information! #YogaTeacher #BoneHealth #Osteopenia #YogaSafety #TeachYogaBetter
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🧘‍♀️ If you think of your bolster as a relaxation prop, you are only using half of what it can do. In a bone health yoga class, the bolster becomes one of the most versatile and accessible tools you have, for support, for safety, and for adding real strength demand. Here are a few ways to use it differently: 💪 Hold it overhead during leg lifts. Keeping the bolster raised while you lower and lift the legs creates simultaneous demand on the shoulders and the core. Two muscle groups working at once. 💪 Bring it to meet your leg. Lying on your back, bring the bolster and one leg toward each other and then extend both away. This targets both the upper and lower abdominals in one movement. 💪 Single leg balance with bicep curls. Standing on one leg, use the bolster as a weight for bicep curls. The balance challenge means the whole body has to stabilise while the arms work. Strength and stability in one exercise. 💪 Warrior 2, passing it hand to hand. In Warrior 2, pass the bolster from one hand to the other across the body. The shoulders, upper back, and core all work to control the movement, while the legs hold the pose. Added challenge: the shifting weight also trains balance. 💪 Warrior 2, bolster overhead. Hold the bolster overhead in Warrior 2. For an extra challenge, tilt it slightly forward rather than straight up. You will feel the difference immediately in the shoulders and upper back. 💪 Kneeling lean-back with bolster at chest. From a kneeling position, hold the bolster at chest height and lean back with a straight body line. This works the core and quads significantly. Extend the arms to increase the shoulder demand, or raise the bolster overhead for the maximum challenge. 💡 A buckwheat bolster has real weight to it. That weight is a tool. Use it. 🔖 Save this for your next class and try one of these today. 💬 Comment BONES below and I’ll send you a free 30-minute yoga class designed for yoga teachers, plus all the information about the next Yoga-Plus for Bone Health CPD, starting November 1st. 🙏🏼 If you’re a yoga student, comment SAFE below and I’ll send you all the info to join my online Yoga-Plus for Bone Health classes. #yoga
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🦴 In Parts 1 and 2 of this series, we looked at why the most widely cited yoga-for-osteoporosis protocol doesn’t hold up to scrutiny — both in terms of the research behind it and the protocol itself. 3️⃣In Part 3, we get to the part that actually matters for your teaching: what does work. 💡 Bone responds to progressive load, muscular demand and variety. It needs to be surprised — the same stimulus repeated class after class stops producing a response. This means that a thoughtfully designed yoga class, taught with awareness of what bone needs, can be genuinely supportive. It also means that passive stretching, fully supported poses with no muscular engagement, and unchanging sequences are missing the point for students with bone health concerns. ⚠️ There are also things to be careful with. Deep forward folds under load increase fracture risk in the vertebrae. Twisting with manual force can put vulnerable spinal bones at risk. And asking students to push into end range without muscular support removes the very engagement that makes movement useful for bone. Knowing these distinctions is what separates informed teaching from well-meaning but potentially harmful teaching. 🎓 In my 15-Hour Yoga-Plus for Bone Health CPD, we cover all of this in depth — the science of bone turnover, what the research actually supports, how to adapt your class safely, and how to speak to your students with confidence when they come to you with a diagnosis. The next start date is November 1st. 💬 Comment BONES below and I’ll send you a free 30-minute bone health yoga class, so you can experience firsthand the way I teach yoga teachers to work with bone health. 🙏🏼 If you’re a yoga student, comment SAFE below and I’ll send you all the information to join my Yoga-Plus for Bone Health classes ⚠️ Please leave each keyword in a separate comment so we can send you the right information! #YogaForBoneHealth #BoneHealth #Osteoporosis #YogaTeacherTraining #WomensWellness
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