Who this is for

• Desk workers who feel knotted in the upper back and shoulders by the end of the week.
• People cleared by a GP or physio to begin gentle movement after a flare-up of back pain or a period off exercise.
• Older adults who want to keep moving with a careful class.
• Cyclists, runners and walkers wanting to balance strong training with something slower.
• Anyone who has been told to "stretch more" and isn't sure where to start.

Please see a healthcare professional first

If you have acute back pain, recent surgery, suspected disc problems, or any pain that gets worse with movement, please see a GP, physiotherapist or osteopath first. Group gentle yoga is not medical treatment and is not a substitute for clinical advice.

What a class looks like

Each session lasts 75 minutes and follows a familiar, unhurried shape:

1. Settling and breath. A few quiet minutes to arrive, with simple breathwork.
2. Mindful warm-ups. Slow mobilisations for the neck, shoulders, spine and hips — the four areas most likely to feel stiff.
3. Postures. Standing and floor work, with options at every level. Penny offers chair-supported alternatives and shorter ranges of motion when useful.
4. Closing relaxation. Ten to fifteen minutes lying down with a guided relaxation.

Penny adapts the class to the people in the room — that's what twenty-plus years of teaching gives you.

How this differs from "yoga therapy"

Yoga therapy is a one-to-one approach where a specifically trained therapist designs a programme around a particular medical condition. It is often a good fit for complex injuries and chronic pain.

Penny's classes are group gentle yoga: not condition-specific. If your needs are quite specific, a few one-to-one sessions with a yoga therapist or a physiotherapist alongside the weekly group class can work well. Penny is happy to suggest directions.

Penny's approach

Penny has been teaching mixed-ability gentle classes in Berkhamsted and Hemel Hempstead since 2004. In every class she offers modifications, watches for signs of strain, and reminds students to work within their own range — never to push into pain.

Penny trained through the British Wheel of Yoga, the national governing body for yoga in the UK. Her training in Hatha Yoga was long and demanding, and she continues annual professional development alongside current first-aid certification.

Try a class

Four weekly face-to-face classes plus a Wednesday Zoom class:

• Mondays in Berkhamsted — The Court House, 7:45pm.
• Tuesdays in Leverstock Green — Village Hall, 12:30pm and 2:00pm.
• Thursdays in Hemel Hempstead — Carey Baptist Church, 2:00pm.
• Wednesdays online via Zoom — 7:00pm, from your own mat at home.

New students are welcome to start with a one-off trial session. Just get in touch and tell Penny a little about what's tight or sore, and she'll suggest the best class to start with.