Do you know how ālaya came to be?
When the world shut down, our studios went silent — but our purpose only got louder. We launched ālaya as a way to bring breath, movement, and presence into your home. It wasn’t perfect, but it was wholehearted.
The word ālaya means “home” in Sanskrit. And that’s exactly what we set out to create: a sense of sanctuary through yoga, all from your home.
But then the world evolved, and we stayed the same.
Now, we’re ready for what’s next.
Informed by your feedback and how you live and practise today, ālaya is evolving into a more structured, inspiring, and purpose-driven experience.
What We Heard:
- 80% of you said time was the biggest barrier to live classes
- Over 70% of class engagement now happens through on-demand playback
- You want more consistency, support, and purpose in your yoga journey
So here’s what we’re doing about it.
You’ll still enjoy the same amazing teachers and class styles you love — now part of something bigger, bolder, and more purposeful.
What’s Next?
In our next blog, we’ll share:
- The exact schedule for July
- Details on your first live Challenges and Journeys
- Sneak peeks at your new On-Demand Hub experience
Stay tuned — it’s all dropping this week.
Welcome to the new ālaya- We’re just getting started.
With warmth,
The ālaya Team
Millions across the world hit their mats on 21st June annually to mark International Yoga Day. But this worldwide event is more than a date on a calendar—it’s a powerful testament to the deep roots of yoga, and its capacity to unite, heal and transform.
This is one of the reasons why at Ālaya Yoga, we consider this day to be not just an opportunity to practise, but also to stop and reflect and to pay homage to the source of yoga. Whether you’re an old hand or a novice, here’s how to mark this year’s International Yoga Day with a deeper sense of awareness and meaning.
A Short History of International Yoga Day
Proposed in 2014 by Indian Prime Minister Narendra Modi, the day was quickly embraced by the United Nations. The first International Day of Yoga was observed worldwide on 21 June 2015, the day and month when you have the most sunlight.
The International day of Yoga will be each year, at the same day, taking advantage of the summer solstice, the longest day of the year in the Northern Hemisphere and of special significance in many parts of the world, is the International Day of Yoga.
The aim of this day is to raise awareness about the many benefits of yoga—physically, mentally, and spiritually—and to encourage people across the globe to incorporate it into their lives.
Honouring the Roots: The True Essence of Yoga
While yoga has become a popular wellness practice, it’s important to remember that it originated in India over 5,000 years ago. Based on ancient philosophical concepts, yoga is something that goes beyond the physical body.
At its core, yoga is about bringing things into alignment — body, breath, mind, spirit. It is a path of self-inquiry, discipline, compassion, and connection. On International Yoga Day, along with the physical movement, we suggest you approach your practice in a respectful way – the way you’d engage with any ancient system of wisdom.
Small steps—such as studying yoga philosophy, honoring its cultural roots and even expressing gratitude for your practice—can help preserve the heart of yoga.
How You Can Celebrate International Yoga Day
This special day isn’t about doing the “perfect” pose or achieving a milestone—it’s about showing up with intention. These are some things you can do to observe the day in a meaningful way:
- Practise mindfully – Whether you’re in a class or practising alone, flow with intention and thankfulness.
- Pause for stillness – A couple of minutes of quiet Pranayama (breathwork) or meditation can guide you back to your centre.
- Read and reflect – Go to a yogic text or write about what yoga means to you.
- Spread the love of Yoga – Bring a friend, a family member, even a co-worker to get in touch with Yoga.
- Give back – Support a yoga charity, community initiative, or simply spread kindness in your own way.
Celebrating International Yoga Day need not be extravagant – but it does have to be genuine.
Celebrate with Ālaya Yoga
At Ālaya Yoga, we’re honoured to bring you online yoga classes that remain true to the essence of yoga. Our teachers are rooted in traditional lineages with years of experience and intention in every session.
We believe yoga is for everyone – all ages, all levels, all walks of life. That’s why we make our platform inclusive, welcoming, and rooted in classical teachings that respect the origins of yoga.
To celebrate International Yoga Day, we invite you to explore yoga (and even explore yourself!) with us:
A free 10-day trial to try out our online studio
20% OFF on you monthly memberships
Whether you are tuning into a morning flow, a gentle restorative class or a session on breathwork and stillness — we welcome you here.
A Final Word
International Yoga Day is not just a celebration — it’s a reminder to deepen your relationship to self, to tradition, to community. Whichever way you decide to celebrate the day, make the celebration about love, closeness and care.
If you are ready to journey to or back to yoga with new intention, look no further – Ālaya Yoga is here to meet you where you are, however you feel.
Namaste 🙏
When people first hear about chair yoga, they often wonder—is chair yoga effective for real physical benefits, like building strength, improving balance, and increasing flexibility? It might seem too gentle to deliver noticeable results, but the truth is, chair yoga is a powerful and adaptable form of movement that offers proven physical benefits—especially for older adults or those who need extra support in their practice.
In this article, we’ll explore how and why chair yoga is effective for building strength, improving balance, and enhancing flexibility—without needing to get down on the mat.
How Is Chair Yoga Effective for Strength?
Strength is often associated with heavy lifting or intense workouts, but functional strength—the kind we need for everyday activities—can be built gently and mindfully. So, is chair yoga effective for strength? Yes, absolutely.
Chair yoga engages multiple muscle groups, including the legs, core, shoulders, and back. Movements like seated leg lifts, supported warrior poses, or modified planks help develop endurance and tone muscles—all from the stability of a chair. In fact, many practitioners find that they activate their muscles more consciously in chair yoga because the movements are slower and more intentional.
Incorporating light weights or resistance bands can make chair yoga even more effective for strength training. Over time, regular practice can improve your ability to stand up from a chair, carry groceries, or move with more control and confidence.
Is It Effective for Improving Balance?
Maintaining good balance is essential as we age—it reduces the risk of falls and helps us feel more confident in our movements. One of the most common questions we hear is: is chair yoga effective for improving balance? And the answer is a strong yes.
Chair yoga includes seated and supported standing poses that challenge your sense of stability while keeping you safe. Practising movements like seated side bends, ankle circles, and chair-supported tree pose helps develop proprioception (your body’s awareness of where it is in space), which is key to improving balance.
As you build strength in the legs and core, you naturally gain more control over your posture and movement. Many seniors report feeling steadier on their feet after just a few weeks of consistent chair yoga practice.
Is Chair Yoga Effective for Increasing Flexibility?
Flexibility is about more than touching your toes—it’s about being able to move comfortably through your daily life. Whether you’re reaching up to a shelf or turning your head while driving, flexible joints and muscles make life easier. So, is chair yoga effective for flexibility? Without a doubt.
Chair yoga includes gentle stretches for the spine, shoulders, hips, hamstrings, and neck. The supported nature of the practice allows you to stretch safely without overexerting. Because you’re seated or stabilised by a chair, it reduces the risk of strain and allows you to hold stretches longer and more comfortably.
Over time, you may notice improvements in how easily you can perform daily activities—like putting on socks, reaching behind you, or getting out of bed. That’s functional flexibility, and it matters.
So, Is It Effective Overall?
Yes—chair yoga is effective for building strength, improving balance, and increasing flexibility. It’s a practice designed to meet you where you are, regardless of age, experience, or mobility level. Unlike more intense exercise routines, chair yoga supports your body while still delivering real, measurable results.
More than just physical movement, chair yoga also helps regulate your breathing, lower stress, and create a sense of calm—which contributes to better body awareness and coordination. Whether you’re recovering from an injury, easing back into exercise, or just looking for a way to stay active that feels sustainable, chair yoga can be an incredibly effective choice.
Ready to Try Chair Yoga for Yourself?
At Ālaya Yoga, we offer a complete Chair Yoga for Seniors course—designed for real people, real bodies, and real results. You’ll be guided by experienced instructors through a series of gentle, effective movements that promote strength, balance, and flexibility—at your pace, in your space.
✨ Try it today and enjoy 45% off with lifetime access. No subscriptions, no pressure—just movement that meets you where you are.
👉 Explore our Chair Yoga for Seniors course now
Find Your Flow This June: Themed Yoga Classes at Ālaya Yoga
At Ālaya Yoga, each month we craft a set of themed classes to support you exactly where you are—physically, mentally, and emotionally. June is all about grounding into strength, awakening the body’s natural support systems, and reconnecting with mindful movement.
Whether you’re working on your lower back, exploring Crow Pose, or simply seeking a moment to unplug and breathe, there’s a class designed to meet you there.
Here’s what’s on the schedule this month:
Tuesday – 10:00 AM | Strengthen Your Lower Back Mixed Level with Jeanette
A healthy spine is the foundation of a strong, balanced body. This class focuses on stabilising and strengthening your lower back through supportive, intelligent movement. Expect postures that bring mobility to the hips and strength to your core and back—perfect for easing tension, improving posture, and supporting daily movement.
Ideal for anyone who sits for long periods or experiences lower back discomfort.
Tuesday – 6:15 PM | Activate Your Glutes – Beginners Level with Stefanie
Your glutes do so much more than shape your seat—they support your hips, stabilise your spine, and help you move with strength and ease. In this beginner-friendly flow, you’ll gently activate and strengthen the glutes through targeted, accessible postures. It’s a great class if you’re just starting out or want to build a strong foundation for more advanced movement.
A fantastic practice for improving posture, preventing back pain, and building long-term support.
Wednesday – 7:15 AM | Advance Your Practice: Journey to Bakasana (Crow Pose) with Sohmer
Ready to take flight? This intermediate-level class breaks down the powerful arm balance Bakasana step by step. Through core strengthening, shoulder and hip mobility drills, and mindful progressions, you’ll build the focus, strength, and courage needed to explore this iconic pose. Whether you’re trying Crow for the first time or refining your form, this journey will support you every step of the way.
You don’t have to “nail it” to benefit. It’s all about showing up and giving it a go.
Wednesday – 6:30 PM | Unplug & Connect Flow Mixed Level with Jeanette
Midweek is the perfect time to pause, reset, and return to yourself. This calming flow invites you to move mindfully, breathe deeply, and reconnect with your inner rhythm. Expect slow transitions, grounded postures, and breath-led movement designed to soothe the nervous system and bring you back to centre.
Perfect for anyone needing a gentle evening flow to unwind from the day.
Friday – 7:15 AM | Strength Journey for Arms & Core – Intermediate with Jeanette
Close out your week with strength, focus, and fire. This energising class is all about building functional strength in your upper body and core. Expect dynamic transitions, intentional holds, and flows that challenge both your body and your mindset. You’ll walk away feeling powerful, supported, and ready for whatever the day brings.
Great for intermediate students who want to feel strong and empowered.
Join Us Live or On Playback
All classes are available live—plus, you can revisit them anytime with our 7-day playback feature. Whether you’re practising in the morning, evening, or catching up on the weekend, these classes are here to support you in your own rhythm.
Not a member yet?
✨ Start your journey today with our 10-day free trial
🎁 And enjoy 20% OFF monthly memberships on our website!
We can’t wait to see you on the mat this June 💛
5 Biggest Myths About Chair Yoga for Seniors (And Why They’re Not True!)
You’ve heard of chair yoga for seniors, but perhaps there’s a small part of you that doesn’t really consider it “real” yoga. People frequently have misunderstandings based on old ideas about what it is and who it’s for. Actually, chair yoga is a safe, accessible, and empowering form of yoga that meets you exactly where you are at — and keeps you there (with the added benefit of not having to get down on the floor).
Does Chair Yoga Really Work? 5 Surprising Ways It Supports Senior Strength & Wellness
Posted on: 28 April 2025
The older we get, the more important it is to stay active — but sometimes that gets harder, not easier. Perhaps you think traditional yoga isn’t really fit for your body anymore and hasn’t been for a while. That’s where chair yoga comes in. But… does chair yoga really work?
You know how it goes—you get all excited to start a consistent yoga practise, but after a few days, life gets busy, and suddenly that yoga mat is collecting dust in the corner. It’s happened to all of us! But the good news is, building a daily online yoga routine and sticking to it doesn’t have to be hard. With a few friendly tips and tricks, you’ll find it’s easier than ever to show up for yourself every day. And with platforms like Ālaya Yoga Online ( we are offering a 10-day FREE trial and 20% off for new members, by the way!), it’s super easy to get started.
Are you dreaming of becoming a certified yoga teacher but struggling to find time for in-person classes? Good news: more than 30% of people who train with us at Himalaya Yoga Valley do so online, removing the barriers of travel and time! With our Yoga Alliance Online Teacher Training, you can now gain certification from the comfort of your home, on your schedule, and still access 20 years of teacher training legacy.
Did You Know?
While Ālaya Yoga is a digital platform, we are actually the birth child of one of the world’s most respected Yoga Institutes in India. Ālaya was developed by the founder of Himalaya Yoga Valley to bring yoga education from the source to people around the world, including the opportunity to become a certified yoga teacher.
When most people think about weight loss, their minds immediately jump to cardio workouts, strict diets, and relentless calorie counting. But what if I told you that there’s another way, a path that not only helps you shed those extra pounds but also brings balance to your mind and body? Yes, I’m talking about yoga for weight loss. Now, I know what you might be thinking—”How can stretching and breathing help me lose weight?” Stick around, and let’s dive into the world of yoga, where weight loss is just one of the many benefits, but certainly not the only one.
Hello there! If you’ve landed here, you’re likely dealing with some persistent lower back pain, and you’re curious about how yoga might help. Whether your discomfort stems from sitting at your desk for too long, lifting something improperly, or just the wear and tear of daily life, it can seriously affect your mood and mobility. But here’s the good news: yoga offers an excellent, natural way to alleviate that pain, and I’m here to walk you through it.
Why Yoga Is Essential for Lower Back Health
Let’s dive into why yoga is such a powerful tool for managing lower back pain. Your lower back, or lumbar spine, supports much of your body’s weight, and it’s involved in nearly every movement you make. When this area becomes tight or weak, it can lead to pain and discomfort. The beauty of yoga lies in its ability to both stretch and strengthen the muscles around the lumbar spine, thereby improving flexibility and stability.