ALMAiow

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ALMAiow Yoga teacher and trainee nutritionist based in Cowes, Isle of Wight.

In last week’s Mindful Strength class we were exploring building strength in the upper, middle, and lower back. Through ...
06/10/2026

In last week’s Mindful Strength class we were exploring building strength in the upper, middle, and lower back. Through twists, chest openers, and progressive back bends we worked up to our peak pose - Bow 🎀

Swipe to see a few of my go-to poses to help me warm up my body for a safe and strong Bow pose.

Supine Windscreen Wipers

Gently knock the knees side to side, helping to warm up the spine and loosen the low back. Twists are a great way to prepare the spine for backbends!

Staggered Bridge with Block

Place a block underneath one of your feet. With an inhale, press into your feet and lift the hips, squeezing the glutes at the top. On you exhale, slowly lower down with control through the upper, middle, and lower back.

Moving one vertebra at a time articulates the spine, promoting spinal flexibility and an even distribution of force across the spine.

Mermaid Stretch —> Modified Wild Thing

Come to seated, with the right foot resting at the left knee or thigh. Place the left hand beside you on the mat. Inhale to reach the right arm overhead, and exhale to side bend to the left - Mermaid Stretch.

Come back to centre. Place the right hand beside you now, as you inhale to lift the left arm overhead, and exhale to side bend to the right. Stay here or, on an inhale, press into the hand and shins to lift the hips, squeezing the glutes as you circle the arm back and open the chest to the ceiling - Modified Wild Thing.

Lower with control, and repeat on the other side.

Balancing Tabletop —> Tiger Pose 🐅

From tabletop, step the right foot back and lift the leg, squeezing the glute. Walk the left fingertips forwards along the mat, keeping them here or bringing the left arm in line with your shoulder - Balancing Tabletop.

Stay here, or start to lift the arm and the leg, gazing forward. Option to bend the back knee, and start teaching the left hand back towards the right foot. Keep reaching, or perhaps catch ahold of the foot, pressing it back and up into the space behind you to open the chest.

Release with control. Take a moment to pause and steady the breath after, perhaps in Child’s Pose. Repeat on the other side.

Low Lunge with a Chest Opener

From low lunge, interlace your fists at the low back and press them away from you - broadening the collarbone. Stay here, or start to shift your hips forward and down as you lift your chest to the ceiling. Think of pressing the fists down towards the mat, and if it’s okay in the neck, let the head fall back.

Hold for a few deep breaths, then slowly lift, and repeat on the other side.

Bow Prep —> Full Bow 🎀

Come to Sphinx, resting on your forearms. Press the mat away, and think of pushing the chest forward as you traction the arms back towards you.

Stay here, or bend the knees, flex the feet and squeeze the heels to the glutes. The back muscles will start to fire up 🔥

Hold here in Bow Prep, or for full Bow, release the arms and reach the hands back towards the feet. If you can, catch hold of the feet or ankles. Stay here or, as in Tiger Pose, start to press the feet back and up into the space behind you - using the press of the feet to lift and open the chest.

Hold for a few deep breaths, then release. Make a pillow with your forearms and catch your breath. Well done!!

Super excited to be hosting another seasonal workshop later on this month, exploring the theme of “Turning Inwards” afte...
02/10/2026

Super excited to be hosting another seasonal workshop later on this month, exploring the theme of “Turning Inwards” after the busyness of Summer 🧘🌞🍁

Join me for a 2-hour energetic reset, to help you attune to your body’s needs as we move into this softer and more introspective season 🍁🍂

Expect mindful movement, calming breathwork and guided meditation, carefully designed to help regulate the nervous system and shift your awareness and attention back to yourself.

🍁 £25, including mats/props + self-care goodie bag
🍁 The Wight Wellbeing Collective, Cowes
🍁 Saturday the 24th October, 10.15 - 12.15

The workshop is open to beginner level students and those wishing to develop their practice.

📧 Spaces are limited. To book, please email me at: [email protected]

Xx

What’s the story? 🤠A slightly windswept week sailing in Scotland, getting nibbled by midges, and living out our pirate f...
13/09/2026

What’s the story? 🤠

A slightly windswept week sailing in Scotland, getting nibbled by midges, and living out our pirate fantasies 🏴‍☠️🫡

Join me on the mat for a new yoga series 🧘 building functional strength through body awareness and “mind-to-muscle” conn...
04/09/2026

Join me on the mat for a new yoga series 🧘 building functional strength through body awareness and “mind-to-muscle” connection.

Why Strength, and what is Mindful Strength?

Strength and strength training are hugely important for maintaining muscle mass and protecting our bone density, especially as we age. But to build strength, we have to challenge ourselves - and this can be a bit daunting. But Mindful Strength is different.

Rather than lifting heavy or getting reps in at the gym, each class will explore traditional yoga poses through the lens of building functional, every-day strength🚶and mindfulness. By slowing things down and being intentional about each muscle we are engaging, we will build strength in a way that is gradual, grounding, and - above all - enjoyable.

Classes are open to beginners, and those wishing to deepen their yoga practice.

📩 To book, please email: [email protected]

I look forward to hearing from you 🫶

Xx

A new obsession! These naturally gluten-free pancakes are incredibly easy to make and deliver on both flavour and nutrie...
24/08/2026

A new obsession! These naturally gluten-free pancakes are incredibly easy to make and deliver on both flavour and nutrients. Made from chickpea (gram) flour, they’re especially high in plant-based protein, dietary fibre and key minerals like iron and folate - promoting stable blood sugars, heart health, and digestion.

Ingredients:

- 150g chickpea flour (also known as gram, or besan)
- 2 x eggs, beaten
- 360 ml oat milk (or milk of choice)
- 2 x medium carrots
- 1 x courgette (optional)
- 1 tsp sea salt
- 3-4 tsp jalapeños (add more or less, depending on personal preference)
- 30g grated (vegan) cheese*
- 30g spinach
- 3 tbsp extra virgin olive oil

*I use oat milk and vegan cheese as I am dairy free. If you’re looking to cut down your dairy consumption, I’d recommend the Cathedral City Vegan Cheddar 🧀 as a brilliant alternative.

To make the batter:

If using, grate your courgette 🥒 and place into a large bowl with 1/2 tsp of sea salt. Tip the mix into a sieve, and set over the bowl for 10 minutes. This will help take excess moisture out of the courgettes.

Meanwhile, peel and grate your carrots 🥕- you may need to chop them a little finer, into small flecks.

Finely chop your jalapeños, and then grate the cheese. Rinse and chop your spinach.

After 10 minutes, press the excess water out of the courgettes with clean hands or kitchen roll.

Combine your chickpea flour, eggs, milk and the remaining salt in a large bowl. Then add the courgette, carrot, jalapeños, spinach, and cheese to the bowl. Whisk well into a smooth batter 🥣

⏰ Allow the batter to sit for at least 15 minutes, so the flour can hydrate.

To cook:

Heat 1 tbsp of your oil in a large pan on a medium heat.

‼️Be careful not to smoke or burn the oil, as this breaks down healthy antioxidants and can create free radicals‼️

Once hot, add 3-4 dollops of your batter to the pain, gently spreading them into a roughly circular shape. Cook for 3-4 minutes on each side, until golden brown. Repeat with the remaining mixture, making around 12 pancakes 🥞🧀

Stack ‘em up alongside a side salad and some homemade coleslaw for a dinner that makes you feel like a big kid again 😋

Taking a Pause 🌾☕️Summer is an outward-facing and active time, and whilst a huge part of me loves the energy and product...
20/08/2026

Taking a Pause 🌾☕️

Summer is an outward-facing and active time, and whilst a huge part of me loves the energy and productivity this season brings, it’s all too easy to overburden ourselves and forget the value of moderation (especially if you’re neurodivergent, like me)😵‍💫

I’ve felt a lot of momentum over the last few weeks and have started up a few new projects. And whilst it has felt great to be building and growing again, over the last few days I’ve hit a bit of a wall. My body is tired, my creativity stifled, my capacity for setbacks smaller.

And this is totally normal.

We often think that in order to be progressing, we have to be producing and achieving ALL the time. But I’ve learnt there is great value in rest, in listening to our bodies and knowing when to take our foot off the gas. In fact, often after I take these intentional pauses to recharge, new ideas, solutions, and opportunities flood in (but know that rest matters, regardless of outcome).

So, after a morning of struggling to get going, I decided to listen to myself. To stop, and to smell the roses (or lavender, in this case).

Big thanks to Regards for bringing me round an incomprehensible amount of lovely lavender. We’ve put it in bunches and hung it up to dry out - fingers crossed we can make some lavender bags and eye pillows from it in a few weeks time.

Xx

🌱Vegan Greek Style Kebab Bowl 🥙After a busy Cowes week (and a lot of fish tacos) we were craving something nutrient rich...
11/08/2026

🌱Vegan Greek Style Kebab Bowl 🥙

After a busy Cowes week (and a lot of fish tacos) we were craving something nutrient rich that still tasted like a cheeky takeaway. And so we created this vegan kebab bowl 🤤 Packed with plant-protein and 10+ herbs and veggies, this bowl delivered on both flavour and nutrient density - a new go-to after one too many…

For the kebab bowl:
- 1 x leek, washed and finely sliced
- 1 x pack of Vivera Plant-Based Kebab Style Pieces (can also use Quorn mince or pieces if you are soy free)
- 1 x clove of garlic, minced
- 1 x can cannellini beans, drained and rinsed
- 150g fresh or frozen peas
- 1/2 cucumber, cut into small chunks
- 2 x spring onion, sliced
- 1/2 head of iceberg lettuce, finely sliced
- 1 x avocado, de-stoned and sliced
- 10g mint, roughly chopped
- 10g parsley, roughly chopped
- 10g dill, roughly chopped

For the garlic yogurt:
- 300g unsweetened vegan yogurt (I use coconut collab)
- 2 x medium size cloves of garlic, minced
- 1/2 tsp dried thyme
- Pinch of sea salt
Optional:
- 1 tbsp lemon juice or white w**e vinegar
- 1 tbsp extra virgin olive oil

Add 1 tbsp olive oil to a pan and gently heat. Once hot, add the leek and cook, stirring often, until soft - about 5 minutes. If necessary, add a splash of boiling water and cover the pan to steam-sauté and soften the leeks further.

Add your Vivera Kebab Pieces or meat alternative of choice, the minced garlic, and a pinch of salt. Cook for 5 minutes, then add the cannellini beans and cook for a further 3-5 minutes, or until the pieces are golden and nicely cooked. Add the peas, then after 2 minutes take the pan off the heat. Pour the contents into a large heatproof bowl and allow it to cool.

Whilst the kebab-pieces cool, make up the garlic yogurt by combining all the listed ingredients. Adjust according to taste.

Wash and roughly chop your fresh herbs, and set aside in a bowl.

Once cooled, add the cucumber, spring onion, and iceberg lettuce to your kebab pieces.

To serve, portion out the kebab mixture and cover generously with the fresh herbs. Garnish with the garlic yogurt, 1/2 an avocado and enjoy!

(Serves 3-4)

Finding the balance between effort and ease – knowing when to push through, and when to release and soften – is a skill....
30/07/2026

Finding the balance between effort and ease – knowing when to push through, and when to release and soften – is a skill.

I recently wrote a post about the energy we bring to the mat, using this as a mirror to the energy we are bringing to our lives. Whether we grit our teeth, tense up and force onwards, or whether we can show up with grace, compassion, and moderation. This is a valuable lesson - knowing when to slow down, and give 60% instead of 100%. But there are two sides to this coin, and whilst many of us are learning to find more ease – of little and often – we must also learn when to push ourselves, gently, out of our comfort zone.

As our brains are wired for safety, they want to keep us within familiar parameters – doing what we know, what feels comfortable, what feels within our control. So naturally, when we start to nudge beyond this comfort zone and try new things – whether that’s a new yoga class, meeting new people, or a new pose – it can feel daunting. We may experience fear, self-doubt or procrastination – nervous system strategies developed to keep us safe, but also small. Whilst avoidance may temporarily ease anxieties, it ultimately does us a disservice, as these self-imposed limitations start to feel real, and our behaviours reinforce the belief that “I can’t do that.”

I’ve experienced this often within my own yoga practice and teaching. A pose has felt beyond me, so I’ve avoided it. Or a practice I personally love has felt too complex to teach others, so I’d skip it. The fear of failing – and again, of not being perfect straight away – has prevented me from trying, and in turn from growing, personally and professionally.

So recently I’ve started to challenge these fears, most particularly the fear of failing and of imperfection. I’ve been putting more effort in – working on my handstands and forearm stands once again, adding more creative and functional movement patterns into my classes, recording and posting more online. I’m pushing beyond my comfort zone and stepping into my growth zone. It’s not about doing it perfectly or all at once, but rather about taking small steps, little and often, to go beyond where I’ve been before. And each time, my confidence grows, fear morphs into excitement, and new possibilities come my way.

So, ask yourself: where am I playing small, and avoiding something out of fear? And how can I start to take small steps towards this next thing? Maybe it’s speaking to a stranger, saying Yes to a trip, or attending a new fitness class. Whatever it is, be brave – there is often so much magic on the otherside of facing your fears.

Last week we explored lateral flexion or side bends, working with a variety of seated and standing poses to stretch out ...
27/07/2026

Last week we explored lateral flexion or side bends, working with a variety of seated and standing poses to stretch out and strengthen our side core and QL in the deep low back. Swipe to discover a few of my favourite poses from the class! 🫶

Seated Fold + Side Bend

From a cross legged position, walk the hands forward into a fold, then over to the right - holding for a few deep breaths - and over to the left. A wonderful pose that incorporates flexion (fold), axial rotation (twist) and lateral flexion (side bends) - heaven for the spine!

Seated Twist + Side Bend

Bring the right hand to the opposite knee or thigh. Inhale to reach the left hand overhead, and exhale to side bend to the right. Gently pulling on the leg helps to deepen the twist, wringing out tension and stiffness in the spine.

And the other side!

Gate Pose + Chest Opener

Step the right foot out to the side, in line with the hip. You can pad the left knee if you need. Inhale to reach the arms overhead and exhale to side bend to the right. Option to bring the right hand to the right thigh or shin. You can keep the left arm extended, or bending the elbow place it behind your head and press the elbow back, opening the chest to the ceiling.

And repeat on the other side.

Warrior II -> Reverse Warrior -> Triangle Pose

The perfect standing flow for the side body. From Warrior II, flip the front hand upwards and lean the torso back, reach the back hand down the back leg for reverse warrior. Hold for a few breaths, before relifting to Warrior II. Straighten the front leg, then reach the front hand forward as you bring it to the front thigh, shin, or ankle for Triangle. Reach the other hand to the ceiling, or overhead so bicep frames the ear.

Make it even on both sides.

Supported Straddle Forward Fold

Open the legs into a V shape, placing a bolster between the legs. You can also elevate the prop with some blocks if needed. With an exhale fold out over the bolster and hold for up to 5 minutes, for a yin-style stretch of your deeper connective tissues.

And voila - one happy spine 🙆‍♀️

🧘‍♀️ NEW Thursday Evening Slow Flow 🧘Super excited to announce I’ll be starting up a new class in June! Every Thursday f...
20/04/2026

🧘‍♀️ NEW Thursday Evening Slow Flow 🧘

Super excited to announce I’ll be starting up a new class in June! Every Thursday from 5:30 - 6:30, starting on the 4th.

Join me on the mat and discover some movement medicine ☀️😊

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