👣 Backwards walking has at least four separate benefits, from helping pain, improving movement in delicate joints, increasing strength in muscles we don’t often use, to neurological benefits .
🫣 Pain: it has been seen to improve lower back pain.
🦿Joints: it can be much easier on the knees which is great for people with osteoarthritis/injury.
🍖Strength: It makes your legs work differently, so muscles get a new workout and step up to the demand, and it may help reduce the development of knee arthritis because of strengthening the quads.
🧠 Neurological: this new walking pattern has been seen to improve results in cognitive tasks, and short-term memory while doing the walking and shortly after.
🧠 this and any new physical learning will stimulate your frontal lobes and your cerebellum as they try to get it right, and it’s a great way to improve proprioception.
It could help reduce fall risk too.
❌If at high risk of falling, or with osteoporosis, do this in a controlled environment (with an individual therapist, or at least with a friend whose hand or arm you can take).
make sure to stay still after, do some deep breathing, or eye exercises.
👀 For near far gazing, keep switching your eyes from a target at about arms length away, to a target at least 20 feet away. Really see each target before you swap for 20 repetitions.
For peripheral vision, keep your eyes still and focused in the distance, and try and see everything you can around you simultaneously: sides, above, below. Wriggling your fingers in your periphery will help you see how wide it can actually go. Don’t move your eyes if you really want to train it.
NeuroSoma Yoga teacher training with and open to all movement professionals, starts September 12th and there are just four spaces left. You’ll learn lots of tools to add to your classes, and where when and why they are valuable.
Comment NSY to get all the details about the training.
Yinstinct Yoga
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Yoga I have been teaching Yoga for 15 years. I also hold an Advanced Diploma in Nutrition Coaching and a Pilates Mat teaching qualification.
I support people one-to-one in nutrition and exercise. I hold weekly classes and occasional workshops in Greystones and online. I train other Yoga teachers around the world in my Certificate in Teaching Yoga for Menopause, and run a CPD in Menopause Awareness for Wellness Professionals. Teaching retreats a few times a year, which are very popular, I also love offering a blissful immersion into all
02/09/2026
Hi! I’m Niamh Daly.
I’ve been teaching Hatha Yoga since 2004 — and today my work has three parts: training yoga teachers to specialise in menopause, bone health and brain health, teaching in-studio and online classes, and supporting students one-to-one through their own path in movement.
What I offer:
🌿 Yoga for Menopause YTT
🦴 Yoga-Plus for Bone Health CPD
🧠 NeuroSoma Yoga
🧘 In-studio & online classes
I created my Certificate in Teaching Yoga for Menopause and Beyond in 2020 — at the time, one of only two courses of its kind in the world. I’m a registered Senior Teacher and Teacher Trainer with Yoga Alliance Professionals.
📚 My book, Yoga for Menopause and Beyond, came out in 2024 — and my second book, Brain Body Yoga, co-written with Diana May, is on the way.
Everything I teach balances traditional yoga with up-to-date research in anatomy, biomechanics, neurology and functional movement, always with compassion for the body you actually live in.
👋 New here? Give me a follow!
I’m always sharing information to help you support your students, or yourself, better.
Yoga teacher? Explore my trainings — the link is at the top of my profile.
Yoga student? Find my class times, prices and location there too.
01/09/2026
🌿 Testimonial Tuesday!
This gladdens me, that I am down to earth. I have always been approachable and responsive. I also know you have a lot to share and add to this training.
Here’s what yoga teacher Ali said after completing the Yoga for Menopause & Beyond Teacher Training with Niamh Daly...
“Although there are other Menopause courses out there I chose this one because of your warm, down to earth energy… I am glad I followed my intuition and can’t imagine there would be one which is more jam packed with deeply researched and lived content. I can see how much needed and wanted this work is right now.”
— Ali Gunning, Yoga Teacher, UK Resonant Being
🌿 Our next training starts on this Friday, September 4th — and we’d love for you to be part of it!
Comment MENOPAUSE YTT below and I’ll send you everything you need to know to decide if this is the right fit for you and your teaching. 👇
30/08/2026
📊 The statistics don’t tell us that osteopenia should be treated much differently than osteoporosis. And in fact, fragility fractures are also possible in people with “normal” bone density as we age. Yet I see physios and other movement therapists and teachers say we can ignore it in terms of movement safety.
🤸 The thing is, staying bone-safer in movement is not a hardship! Avoiding risky moves is simpler than you think, and we can still have a full and fun movement practice!
✅ But then we can ADD… MORE fun and challenging things to keep our bones safer proactively.
Come join my Yoga-Plus for Bone Health training. You’ll learn ALL you need to know to protect your students in class, and give them meaningful tools to improve their safety lifelong.
October dates are almost full.
Comment CLASS to receive a free 30 minute taster of the training in action.
29/08/2026
Feel free to get in touch with any questions. See here for details: https://yinstinctyoga.com/classes/yoga-pilates-somatics/
29/08/2026
You are welcome.
You are interested in an intelligent movement class.
You want to learn stuff to support your current fitness, comfort and safety.
You want to protect your brain, heart, bones and mental health.
You want depth without too much hippie stuff!
You want tools to do at home in bite sized pieces.
You want an escape from all the pressure and confusing claims about what you “should” do.
You want someone who gets you, your struggles and your capabilities.
You want strength and ease.
You are welcome.
Times or recordings to reach me from anywhere in the world!
Feel free to get in touch with any questions. See here for details: https://yinstinctyoga.com/classes/yoga-pilates-somatics/
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Greystones
Wicklow