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The Goldilocks Effect - Yoga Both Yoga and Ayurveda are rooted in a simple but profound principle: imbalance arises from overdoing, underdoing, or misusing something. In yoga asana practice, this principle appears in the way so many actions are paired with counter-actions. The aim is always to find a subtle balance between opposing forces. Iyengar Yoga is renowned for its precision with alignment and technique. The detailed instructions aren’t about rigidity—they are about cultivating a deep sensitivity awareness, balance, and harmony within the student. ⸻ Subtle Instructions, Deeper AwarenessYou might hear me give directions like
At first, these counter balance instructions may feel overly subtle or even contradictory. But that is the point: they invite us to sharpen our sensitivity and awareness and balance each other and us. Over time, we begin to notice where we tend to overdo, underdo, or misuse effort, our default habits. ⸻ Individual Practice, Individual Guidance No single instruction is relevant to every student. As a teacher, I try to give different cues to different individuals depending on their tendencies and needs. This is part of svādhyāya—self-study. By observing our own patterns, we gradually deepen our knowledge of ourselves. ⸻ From the Physical to the Subtle This self-knowledge doesn’t stop at the physical body. Once we begin to understand our individual physical habits, it opens a doorway to exploring our individual psychological habits too. Balance On and Off the Mat The wisdom of “not too much, not too little, not misused” extends far beyond yoga practice. We can observe it in our daily life: overworking or under-resting leads to exhaustion, while too little effort leaves us unfulfilled. Even joy, food, technology, or relationships can become sources of imbalance if they are overused, underused, or misused. Yoga and Ayurveda remind us that health and harmony are not about extremes but about balance, and can help us become more aware of how our own behaviors and attitude may be pushing us out of balance. But it can all start on the mat, as we deepen our awareness of our bodies in the Yoga asanas ( postures)  This course balances strength with flexibility. 9 weeks to refine your technique and deepen your understanding of yoga asanas, while helping you recognise physical habits needs and imbalances whilst giving you the tools to improve them. All participants must bring: Mat, belt, 2 bricks, 2 blocks, bath towel or firm blanket. Stainton Village Hall – Iyengar Yoga
Please let me know of any medical issues or injuries prior to any class.   Puberty is a huge, sometimes confusing stage in a girl’s life, especially when it comes to sport, training, and overall health.
For parents, teachers, coaches, and mentors, understanding what’s happening can make a real difference in helping girls feel confident and perform at their best. Here are 10 key insights I learned from Dr Stacy Simms during her “Next Generation” course—things everyone should know when supporting girls in sport through puberty: 1. Temporary performance dips are normal During puberty, girls might feel slower, less coordinated, or less powerful. That’s because their bodies are changing—limbs lengthen, hips widen, and their centre of gravity shifts. The brain has to “relearn” movement patterns, so what looks like a drop in skill is just biology catching up. With patience and the right support, performance comes back. 2. ACL injuries are more likely Girls in puberty are at higher risk of ACL injuries compared to boys due to widening pelvis. Hormones, joint flexibility, and movement patterns all play a role. Strength and technique work—especially around landing and stability—can greatly reduce the risk. 3. Sleep often suffers Puberty naturally shifts the sleep cycle later, and add in school, social life, and training—it’s easy to see why sleep suffers. Even if a girl spends enough time in bed, poor sleep quality can affect recovery, mood, and focus. 4. Early specialisation isn’t the answer Focusing on one sport too early can do more harm than good. It increases injury risk and burnout. Playing multiple sports develops broader skills, keeps training enjoyable, and supports long-term success. 5. Energy matters more than calories Even if a girl eats three meals a day, she might not be fuelling enough for growth and training. Skipped snacks, poor timing, or low appetite after exercise can leave energy gaps, which can affect periods, bones, and performance. Visit my previous blogs ( on hypothalamic amenhorrea and RED-S) on the risks associated with low energy availability due to under-fueling. 6. Girls can excel in endurance Thanks to their muscle fibre make-up, girls often resist fatigue better and shine in endurance activities. When training is planned with this in mind, girls can work smarter and recover faster with adequate fuel 7. Growing bones need extra care Bones often grow faster than muscles and tendons can keep up, which can lead to growth-related injuries. These aren’t random, they can be prevented with sensible loads, proper nutrition, and careful monitoring. 8. Periods can guide performance Tracking the menstrual cycle helps understand training and recovery. Cycles are often irregular in the first few years after a girl’s first period, which is completely normal. Normalising this knowledge helps girls feel confident and in control. 9. The pill isn’t always the solution Some girls are prescribed the contraceptive pill unnecessarily for irregular cycles. The pill doesn’t give a “real” period it’s just a withdrawal bleed from synthetic hormones. Unless needed for contraception or a medical reason, it’s usually better to avoid hormonal intervention at this age. 10. Real food beats processed “health foods” Many ultra-processed products, even if marketed as healthy, can upset gut health. Gut health is key for hormones, immunity, and energy. Whole, nutrient-rich foods are always the best foundation for active, developing girls.  B.K.S. Iyengar taught, when the body steadies, the mind follows. And science confirms: yoga doesn’t just stretch the body, it rewires the brain for focus, resilience, and peace. Let’s delve into the research together.
Our modern lives bombard us with constant stimulation; notifications, endless information, multitasking. The result is a scattered mind. When attention fragments, we feel distracted, half-present, and often anxious. Iyengar Yoga offers a proven path back to focus. By bringing mind and body into precise alignment, it trains attention to rest on one point. This practice doesn’t just feel calming, it reshapes how the brain functions. ⸻ The Science: Yoga, Brain Waves, and Mental Focus 1. Iyengar Yoga Improves Mood and Reduces Stress A controlled study found that just five weeks of Iyengar Yoga practise significantly improved mood and vitality while reducing stress. These effects were on par with other mindfulness-based methods (Khalsa et al., 2012). 2. Yoga Synchronises Brain Waves EEG studies show that yoga increases alpha and theta wave coherence, while calming overstimulated beta activity.
3. Yoga Changes the Brain for the Better A meta-analysis of 15 studies found that yoga and meditation not only shift brainwave activity but also increase grey matter in regions linked to attention, emotional regulation, and memory (Gothe et al., 2015). ⸻ What This Means for You
⸻ A Modern Necessity Technology and multitasking scatter the mind. Iyengar Yoga restores what we’ve lost: the ability to be fully present, calm, and alert at the same time. |
