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09/10/2026

This week I've been decompressing with a little trip down memory lane. I came across some photos from when Triyoga Ealing first opened its doors, and they reminded me how far this journey has come. Swipe for a throwback.

In November 2017, I ended up on the front of the Ealing Gazette, arms up and sitting cross-legged in the autumn leaves. Stretch, grow and restore. It's funny how those three words still sum up everything I hope my classes give people today.

Then came the big day: Triyoga Ealing opened on 27 November 2017. Having a beautiful studio for yoga, pilates and treatments right on our doorstep in Ealing felt like such a gift to the community, and I felt so lucky to be part of it from day one.

And there it was on the front desk: my 6-week Yoga for Beginners course. The classes were about yoga gently and yoga for back care. An opportunity to show students that yoga could help with back pain.

Seeing my story in print, from London banker to yoga teacher and osteopath, was a proper pinch-me moment. The heart of it hasn't changed. It's still safe, gentle, alignment-focused yoga for all ages, shapes and abilities, because every body is different and every body has its own gifts.

Sometimes less is more. That was Triyoga's focus on the gentler styles back in March 2018, and it's a message I keep coming back to. You don't have to push harder to feel better. Slowing down, breathing and moving with care is often where the real healing begins. Is there somewhere in your week where you could do a little less?

08/10/2026

Finding Health at Santillan 🌿

I'm still carrying a little bit of Santillan with me. Tucked away at the top of its own valley in the hills above Málaga, looking out to the sea, it's one of those places where your shoulders drop the moment you arrive.

We spent our days moving, breathing and resting. Gentle yoga in the studios and under the open sky, time to talk about what our bodies really need, good nourishing food shared around the table, and plenty of space to simply do nothing at all. In the evenings, the quiet and the stars did the rest.

What stays with me most is how quickly people soften when they're given permission to slow down. Finding health isn't about pushing harder. It's about listening, and a few days away can remind you how to do that again.

Thank you to everyone who came and shared the week with me, and to the wonderful team at Santillan for looking after us so beautifully 🤍

Book your place for Spring https://backcarefoundation.com/retreats/

Yoga Tips | Back Care Advice | Back Pain Tips | Back Pain Specialist

07/10/2026

"I came with the world on my shoulders" 🌿

So many of us carry so much without even realising it. Work, family, worries, the never-ending to-do list. It all settles somewhere in the body.

At Santillan, she found the space to let some of that go, through breathwork, movement and feeling supported every step of the way.

That's what these retreats are really about. Not pushing or perfecting, but giving yourself permission to put things down for a while, in a place where you're looked after.

Thank you for sharing this so openly, it means so much 🤍

If you're carrying a lot right now, come and put it down with us. Bookings are now open for our Spring retreat at Santillan, in the hills above Málaga. Spaces are limited, so send me a message or head to this link to find out more and save your place.

https://anjigopalspainmarch27.subscribepage.io/

06/10/2026

You already do this without thinking. It’s the big sigh after a good cry, or when you finally sit down at the end of a long day. Let’s do it deliberately this week, and remember to use your journal to note what is going on for you.

Just 3 steps:
1. Breathe in through your nose, a full comfortable breath.
2. Without breathing out, take a second short sip of air in through the nose, to top up the lungs.
3. Breathe out slowly through your mouth, as long as feels easy, like a soft sigh.

That’s one round. When you feel your shoulders rise, or before a difficult phone call, or after a difficult interaction, do one to three. Then scan yourself again. What softened? Most people notice the shoulders and jaw first.

If you want to do more - try 5 minutes, once a day, at a steady easy pace. That’s roughly 25 to 30 sighs, depending on how slowly you breathe. Set a timer instead of counting.

It’s not a cure for anything. It’s a quick, free, research-backed, dependable way to turn the volume down.

Keep it gentle. If you feel light-headed, stop, breathe normally, and make the sips smaller next time.

Watch this week’s video on Substack and sigh along with me. I’d love to hear what you notice.

Next week we look at the link between breathing and posture, and why one so often follows the other.

Simple wisdom for better health, with love and self-compassion.

Anji x

Yoga Tips | Back Care Advice | Back Pain Tips | Back Pain Specialist

04/10/2026

Small detail, big reminder.

I didn't plan it, but I rolled onto my mat this morning in these socks and it felt fitting.

So much of what I teach is about posture, about movement, about listening to your body, but it comes back to one thing: love. Loving it enough to move it gently. Loving it enough to rest when it asks. Loving it enough to stop chasing "perfect" and just show up.

Yoga isn't about how deep the stretch goes. It's the twenty minutes I give myself to come back to my own body, without an agenda.

If today is a big-love day or a barely-holding-it-together day, meet yourself there. That's enough.

02/10/2026

As we come to the end of a 6-night retreat st Santillan, and my last retreat of the year, my heart is full

Whilst I do a lot of things, clinical work with patients, corporate speaking, interviewing & presenting, teaching - running retreats is my favourite.

Watching a group of individuals arrive at a place, bringing their stresses and worries, a little unsure of what is to come... and then over a few days, to see a group come together, exploring movement, breath, meditation, community and more. Watching faces soften, bodies unwind, hearts open and nourishment sink in.

Its heart warming work, and i feel so blessed to have this opportunity, whether in Spain, the UK, at my home or in Sweden.

Over 80 of you have joined me in 2026, thanks to all for trusting me.

Next week I will release the retreat schedule for 2027.

I hope you will join us.

Yoga Tips | Back Care Advice | Back Pain Tips | Back Pain Specialist

01/10/2026

Back in 2001 I was a stressed-out banker and needed somewhere to find peace. triyoga Carnaby Street was round the corner from the office, and it became a haven. triyoga Primrose Hill is where I'd drive every Sunday to take class with Simon Low.

Three years later I was a mum and started a teacher training course at triyoga.

triyoga Ealing opened in 2018 and I was one of the first teachers. I was so, so happy to have a triyoga five minutes from home and when I taught on the triyoga teacher training course from 2018 it was full circle!

So the closure of triyoga this week, 25 years after I first found it, marks an ending. Much has been written about its demise, I won't add to that here.

triyoga will always hold a huge place in my heart. I've found friends, colleagues, teachers and a wonderful crowd of good-hearted folk. Arguably this phase of my life started here.

But everything comes to an end. And also, life can be a circle.

This week I'm teaching a retreat at Santillan, home of one of the OG founders of triyoga, Simon Low. And from next week, I'm bring my Yoga for BackCare to HomeWellness, run by another founder, Jonathan Sattin.

Wherever we connect, I hope you'll join me soon.

triyoga, we loved you. But it's time to move on, with love and fondness. 💛

30/09/2026

Throwback to one of my favourite features. March 2022's OM Yoga & Lifestyle Magazine 📖✨

I was so proud to share a 10-posture yoga sequence for back care, designed to unwind, lengthen and strengthen the whole spine, because modern life (all that sitting, slouching and hunching over laptops) really does add up in the neck and low back.

From gentle knee hugs and spinal twists to Superman and Child's Pose, this is a sequence I still recommend to patients and students today. No pressure to push or achieve. Just slow, breath-led movement that gives your spine the space it needs.

If your back could use a little TLC after a busy week, save this as your reminder to slow down and stretch it out.

I'm the founder of the BackCare Foundation and a registered osteopath, working in 2 London clinics and online too. You'll find me teaching Yoga for BackCare classes and training courses, and running a programme supporting people with persistent low back pain. More tips (and the link to book) are in my bio.

28/09/2026

Lower back feeling grumpy? Squeeze your bum.

Another one for those of us who sit far too much (me included).

Next time your lower back starts to nag while you're at your desk, try this: give one glute a firm squeeze, hold for a few seconds, then switch sides. Do this a few times.

Your glutes aren't just there for shape. They're one of the main muscle groups holding your pelvis steady and taking load off your lower back. When you sit for long stretches, they switch off and go quiet, which means your lower back ends up picking up the slack it was never designed to carry alone. A weak or "sleepy" glute is one of the most common things I see behind ongoing lower back tension in clinic. Waking them up little and often through the day helps take that pressure straight off your spine.

It also gets a bit of blood flow moving through muscles that have been sat still for too long, which helps ease that stiff, achy feeling that builds up over a long day at a desk.

Small movement, big relief.

Save this for your next long stretch at the desk, and share it with someone who needs the reminder to check in with their body today.

25/09/2026

Life teaches us that change is the only constant.

Yoga teaches us how to deal with this - building equanimity inside and out.

With triyoga closing this week, it has been a week of abrupt change. But I will have new homes for my classes soon.

Jessie helped teach this morning at my home, and in 2 weeks Home will feature too, as well as a new Ealing class.

Yoga for BackCare, Yoga for Women's Health.

Keep in touch, we move onwards together in love.

Subscribe for my newsletter, link in bio, for all the deets.

Om 🕉🙏🏾

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