Nicole Stone Yoga Bliss

Casa
España
Benisa
Nicole Stone Yoga Bliss

I'm a qualified Yoga teacher offering retreats, 1-2-1, group & online classes in Spain & UK Tel.0034 620147089

I'm a fully qualified Yoga teacher offering retreats, classes & private lessons for faster results in Calpe & surrounding areas.

01/09/2026

Here’s me in my weighted vest. I bought it after discovering I had osteopenia (low bone density 😱) as I need to make my bones stronger.

Bones are living tissue. They’re continually remodelling - breaking down & creating new bone cells. At age 30 our bones are as strong as they’ll ever be. After this the remodelling slows down & they become porous = weaker. This speeds up after menopause meaning the risk of fractures & osteoporosis increases 😢

But, good news! 🎉 Bones respond well (get stronger) with loading - regardless of our age. 🎉🎉

I wear my vest around the house - when I remember! - and on brisk walks and, I have to say, it definitely increases my …

✅ heart rate
✅ challenges my muscles - I can feel them working harder!
✅ & hopefully, it’s strengthening my bones. I’m going for another bone scan in Nov so 🤞my reading has increased.

My weighted vest definitely adds ‘load’ onto my skeleton so my bones will be getting the stimulus they need to get stronger. 👏

And there’s encouraging research behind this.

A 2026 review of 9 randomised controlled trials involving 368 middle-aged and older adults found that weighted-vest exercise was associated with ** significantly better bone mineral density at the femoral neck and lumbar spine’**

But, the research also says, a “weighted vest isn’t a magic solution for bone health. It can be a useful addition to strength & weight-bearing exercises rather than a replacement for it. “ (Not forgetting the importance of good nutrition & vitamin D.)

So how do you choose one?

✅ Start light. I went for one that is 5kg but you don’t need to start with a heavy vest. It’s suggested you start with one that is 4–8% of your body weight.

✅ Choose one with adjustable weights. Some come with removable weights so you start light & increase the load gradually as you become stronger.

✅ Make sure it fits snugly. It shouldn’t bounce, shift or pull you backwards. I definitely recommend padded shoulder straps if you can.

✅ Start by wearing it around the house. Climbing stairs, gardening, housework etc.

Reality Check ⬇️⬇️

If you have osteoporosis, previous fractures, troublesome joints or unsure if a weighted vest is ok for you, please seek advice from your Doctor.

03/08/2026

I’m creating a brand new online yoga programme designed especially for women in midlife who want to rebuild strength, improve balance, challenge their bones & feel confident in their bodies again.

Basically, they used to be quite active but life got busy, menopause happened and, they don’t feel as strong as they once were. 😰

Now I need your help!

Which of these names do you think best describes my / this course?

A. Strong Again with Yoga
B. Yoga that builds midlife strength
C. Beyond Gentle Yoga
D. Strong from the Inside Out with Yoga
E. Rediscover Your Strength with Yoga

I’d love to know which one you’d most likely click on or sign up to. Drop your favourite in the comments below …. & THANK YOU! xx

15/07/2026

Strength at every age is something we’d all like to have (.. I’ve not met anyone yet who said they’d like to be frail!).

If you’re like me & you love your yoga practice for the mind/body connection & that feeling of calm peace, you might be wondering how - & wanting? - to incorporate some strength building into your yoga practice rather than going to the gym AND practicing yoga. There’s not always time for both.

Well here’s some upper body strength building yoga poses you can include into your yoga practice whether you’ve 10,20,30 or more minutes to spare 👏👏

I’ve sped this video up a bit but obviously 🙄 you’ll move more slowly, with control & engage your core at all times. Oh, I forgot to say, these poses are also excellent for the core 👏

Start with 5 repetitions if you’re returning to yoga or feel free to do more if they’re feeling on the easy side. Of course, you don’t have to do every single pose here - do whatever you have time for.

Strength is built through consistency so aim to repeat 3 times a week if you can. 🤩🤩

04/07/2026

Ever wondered what it’s like to go on a retreat?

Well, here’s a quick peek at my 5-night Yoga & Pilates Retreats here in the gorgeous Alicante region of Spain.

Held 3 times a year in May, Jun & Sept at a boutique hotel by the sea; these retreats are for those wanting to pause & reset with quiet mornings, sunshine, beautiful accommodation (.. honestly, we’re talking BEAUTY-ful !) daily yoga & pilates sessions with super experienced teachers with plenty of options for those without a regular practice, workshops, nourishing healthy food, massages, guided hikes, time for the pool / snooze / spa / reading / exploring nearby / sea swims & the pure simple pleasure of being in the company of like minded people .. who just happen to be mainly women aged 50+ 🥰

Whether you come on your own or with a friend, we’ll look after you super well.

If you’d like to see & hear some of our past reviews comment REVIEWS below & I’ll send you those. 😍

09/06/2026

🦴 My Top 5 Yoga Moves to Support Bone Health 🧘‍♀️

Discovering I had osteopenia after breaking a bone in a biking accident 4 years ago was a shock. But maybe it was a wake up call too as its totally changed how I now teach yoga.

Apparently, over 50% of women aged 50+ have osteopenia (low bone density) or osteoporosis & don’t yet know it. It’s a silent condition & you won’t know you have it until you trip & (perhaps) fracture a bone 😱

Our bones reach peak density in our 30s. This then begins to slowly decline until menopause when women can lose up to *20%* of their bone density within the first five years after menopause! 😳

So, being as I mainly teach yoga to women 50+, my focus now is on supporting their bone health by avoiding certain yoga poses that can be detrimental for low bone density and incorporate others that are more beneficial for bones.

So here I’m sharing my top 5 yoga poses for osteopenia. These poses challenge the body in weight-bearing ways, helping to stimulate bone, strengthen muscles, improve posture, and enhance balance - all important factors for maintaining healthy bones and reducing fracture risk.

✨ Swipe through to see all 5 poses and learn why I love them.

While yoga is just one piece of the puzzle, combining it with strength training, proper nutrition and healthy lifestyle habits can make a meaningful difference in long-term bone health.

I’d love to hear if you’re focusing on - or worried about - your bone health. Please share what’s working for you in the comments. 💜

YogaForBoneHealth

06/06/2026

When we research healthy ageing we usually hear the same advice …

⭐️ lift weights
⭐️ eat more protein
⭐️ get enough sleep
⭐️ cut back on alcohol

All important of course. But here’s some less obvious - but simple - habits that have a surprisingly positive impact on our health … many of which yoga has been quietly teaching for years.

✨ Get down to the floor more often (and back up again!)

✨ Slow down one part of your day instead of rushing everything

✨ Carry your own shopping

✨ Breathe more deeply - especially when stressed

✨ Move your spine in all directions every day (one of yoga’s greatest gifts)

The truth is, ageing well isn’t built through extreme workouts.

It’s built through the little things we practice consistently.

The way we move
The way we breathe
The way we care for ourselves daily

I’d love to know...

Which of these habits do you already do regularly?

Or which one would you like to start this week?

Let me know in the comments 👇

03/05/2026

If you'd like to improve your flexibility, how OFTEN you practice yoga is more important than how long you hold a yoga pose.

The science says, getting on your yoga mat regularly - 2-3 times a week - is better than once a week if you want to increase flexibility.

Better still, research shows that holding a yoga pose for 30-60 seconds at a moderate intensity.* is the optimal duration for flexibility gains.

Not less than 30 seconds because that’s not enough time for the neural pathways to relax the tissues and not more than 60 seconds because the flexibility benefits start to diminish.

That's not to say it’s not worthwhile to hold a pose for more than 60 seconds - particularly relaxing restorative poses.

Staying in a relaxing yoga pose for a few minutes is incredibly beneficial (calming) for the nervous system and heart rate. If you’ve been super busy & are feeling tired & stressed, giving yourself time just to be still and relax is just what you might need.

So in short, if your aim is to improve flexibility, a consistent short yoga practice will do the trick! 👏👏

* moderate intensity is defined as a stretch that causes a sustained sensation of tension but remains below the threshold of pain or sharp discomfort.

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/

Dirección

Benisa
03720

Teléfono

+34620147089

Página web

https://nicolestoneyoga.com/

Notificaciones

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