https://www.louisepitmanyoga.com/

Louise Pitman Yoga, Salisbury (2025)

14/11/2025

Out of office on

I’ll be popping up on stories sporadically over the next week, bust mostly just immersing myself in this☝🏼

I usually work on the road but I’m taking a well earned break for the next week. Being rather than Doing.

See you on the other side

Louise x

12/11/2025

Polar Plunge in the Artic Circle

Made all the easier (well, not easy exactly, but more tolerable) by a session at Pust Sauna in Tromso Harbour.

In Norwegian Pust means breath and when plunging into cold water, breath is key. Take a few calming long steady inhales and exhales then ease in the first time like I did here. Continue to focus on your breath, the cold water might make you want to gasp (avoid this with your head in the water, this is why it’s important to ease in first time) you’re also likely to start breathing quicker & more shallow. Focus on long steady breaths, remind yourself to do this, say in your head, breathe in, breathe out.

Pust sauna was also the perfect place to pause, take a breath and enjoy a typical Nordic pastime.

The Nordic hour, a sauna session of 15 minutes in the heat and 5 in the cold x3. Ok, I didn’t make 5 minutes in the cold! But I did love the water ❄️

Would you take a dip here? If it seems a little too cold then why not come and take a Nordic hour with me at my home retreat?

10/11/2025

Menopause & Sleep

Two words that don’t always work well together. Are you getting enough?

I write this at 5am whilst waiting for the first flight of the day out of Belfast airport having woken from a very deep slumber at 3am. I know many midlife women who describe 3am as the witching hour, the time they ping awake and then further sleep evades them. Is that you?

My sleep issue is more getting to sleep in the first place, once I’m off, I usually stay asleep (although I have been known to still be awake at 3am!)

Some of the things I’ve learned over time that help me

😴 Being physical in the day, if I’ve not moved my body I have too much unused energy

😴 No screen in the bedroom. We don’t have a tv in our room and I don’t use my phone once I’m in bed. I do feel I should probably stop using my phone before bedtime but, I often write a post to schedule before bed.

😴 Low lighting. I like to read at bedtime so use my paper white kindle that has a soft backlight and means I can turn the main light off and with a font sizer I don’t need to wear glasses either.

😴 Meditation or Yoga Nidra, this isn’t a usual nighttime practice as I prefer to meditate in the morning but, if I can’t sleep I’ll listen to a guided meditation or yoga Nidra (sleepy yoga)

😴 Lega Up The Wall as I’m demonstrating here is the perfect yoga pose to induce sleep. Simply slide your legs up the headboard and soothe your nervous system

😴 Breathwork there are so many to choose from but extending the breath, a long in and slow exhale can help

😴 Cold water dipping in the day (as you’ll know ‘just add water’ is a common symptom reliever for me) but cold water dipping frees my mind of chatter

😴 Sleep Mist I like cbd sleep spray, but something with lavender

What would you add to this list?

09/11/2025

The thing I’m loving about living coastal life is the changing landscape and light ✨

Also the people I’m meeting. April .spirals a wonderful woman, not only generous with her time and friends she’s become a steadfast dip partner (her story will appear in my book).

This beach belongs to Jane, it’s literally her garden and she generously invited us in to take some photos and took a few of her own. A legend designer her colour palette was spot on for this autumn day 🍂

An update on my swims so far this month. Now my toe is less of an issue I’ve managed 2100m in the first week of November, I did some pool training too and those metres don’t count.

Tomorrow I head off on holiday to Norway so I’ll be doing more dipping than swimming but hopefully a few more metres to add to the count on my return.

So, over to you. Which photo most says autumnal dip? I’ve numbered them 1-10, please comment which you think 🙏🏼

05/11/2025

Yoga tools for menopause

Every week we work with a different symptom or energy. I usually base this on what’s come up most in my recent conversations with women or what the moon is doing.

Tonight is a full moon, the beaver full moon, and often on a full moon we’d use that energy for an expansive practice. But during menopause it’s also important to be playful, so last night it had to be a practice for the pelvic floor! 🦫

As oestrogen reduces, the pelvic floor can become weaker, you might notice this when you cough, sneeze or jump. If you can, go and see a pelvic health physio to understand what’s going on with your floor.

In last nights class we took a breath practice to work with the natural movement of the pelvic floor and focused on postures to strengthen those layers of muscle. We talk a lot about the importance of strength training in menopause to build muscle. This should include all muscles!

If you’d like to see how yoga can help you manage your menopause symptoms why not come and join our Tuesday night community. Time to chat, share and move together.

03/11/2025

Thai Yoga Massage

Last February I spent 5 weeks travelling in Thailand and for 11 days went into the jungle, stayed on a floating raft house and learnt this wonderful technique.

I also got to see Coldplay in Bangkok, so their music will always be connected to this practice

The massage takes you through a series of stretches, twists and deeply assisted yoga postures and uses acupressure points to unblock trapped & stagnant energy.

How can you experience this massage with me?

Come on retreat! At least one massage will be included in your package (as it’s bespoke you might choose one of each!)

If you live in, around or are visiting the Ards Peninsula then get in touch and book your slot. Either 60 or 90 minutes available to book. Or why not treat yourself to a full body experience and go head to toe in a two hour session.

Gather 3 friends and come for a girls night out with a difference. More of a yoga class with assists, this was a popular choice last Christmas for an alternative get together.

The massage can be moderated so whatever your age & stage get in touch and we’ll design a practice for you. I gave a massage as a charity raffle prize recently, an 80 year old woman won so we’ll focus on feet, leg lines, neck, head and end with hands.

What yoga posture would you like to experience on the massage mat?

01/11/2025

Wow! What a wonderful Menopause Awareness Month!

I was absolutely delighted to have an article printed in even more so that it dropped thru my door on 1st October!

1st October marked the start of Menopause Awareness Month

1st October marked the start of my Swimming to 60 Challenge, 60k of wild swimming over the year until my 60th birthday and along the way, making a monthly splash and speaking to lots of women who have a story to tell.

This journey, along with my menopause journey and how for each symptom that arrived I took time to ‘lean in’ and understand what my body needed. For every symptom I found a natural solution.

And so an idea for a book was borne. Wild swimming was a massive part of my symptom relief and I’ll be writing a book of all the solutions I’ve researched and shared over the last 5 years woven into my swim challenge story.

I have some wonderful women lined up to swim with during the year, thank you all who’ve agreed so far. And if you have a story to tell I’d love to hear from you.

Sharing the article now that the next edition of Outdoor Swimmer has been published. Can’t wait for my copy.

I hope you feel more supported if you’re navigating menopause or more informed if you’re not or never likely to. Menopause is a subject everyone needs to know about.

📸

30/10/2025

So here we are, end of month October and my month of swimming completed (thanks to the current storm raging outside meaning today’s swim was cancelled)

But that’s the thing about swimming in natural bodies of water, respect. Water safety is key and the elements play a big part in this.

I’m in it for the long haul, 60 kilometres in my 60th year (so until my 60th birthday next October). The little matter of ripping my toe nail from its bed meant a few days were lost.

What will November bring? One thing’s for sure. I am so excited about the SPLASH I’ll be making in Norway!! 🇳🇴

If swimming and or cold water has helped you thru your menopause journey, I’d love to hear from you. Along the way I’ll be swimming and speaking to many women whose stories I’ll share in my book (did you see the working title)?

Let’s make a splash together

Love Louise 🧜🏼‍♀️

22/10/2025

Tired of the traditional Christmas party? Looking for a different activity to do together as a small group of girlfriends? Need to give your body, mind & spirit a break before the chaos of Christmas? Then I have just the thing. Thai Yoga Massage, you’ll each have a mat and be guided through yoga poses to calm the body & mind, you’ll pause within the posture and be assisted to go deeper. Get in touch for dates and book a unique evening with no next day hangover!

20/10/2025

World Osteoporosis Day

Osteoporosis is a word you’ll hear a lot when talking about menopause.

Reducing oestrogen means reducing bone density, I think we all largely know that now. Most midlife women also know the importance of strength & resistance training to help improve bone density.

But, today I want to give a shout out to the importance of yoga.

The problem with decreased bone density leading to osteoporosis is the risk of broken bones and fractures.

Yoga can therefore be part of your risk management strategy. The better able you are to balance, the less likely you are to fall.

Earlier this year I completed 40 hours yoga teacher training ‘Yoga for Bone Health’ with This has helped me to curate classes to protect and build bones. We do this with body weight, the introduction of resistance bands, challenging our balance, improving core and working on mobility.

As you can see, I love to practice balance outdoors and off the mat. Add a bit of jeopardy by balancing on uneven surfaces (build up to this and as you begin, ensure there is something close to hold if needed)

Do you practice yoga? This week in our online community we’ll be adding in balance, come join us. Tuesday 21st October at 18:30

What’s your favourite balance?

16/10/2025

A few weeks ago I chatted to for this feature which appeared in newsletter this week.

World Menopause Day is just 2 days away. This year’s theme is lifestyle medicine & this is exactly what I offer here on retreat at my home in Northern Ireland. Space for 1 woman to have a complete menopause break, 2 women navigating menopause together (I’ve had sisters & friends) or a small group of 4 women looking for connection & community and tools to help their menopause journey.

“When people talk about ‘lifestyle medicine,’ it can sound lofty or complicated, but to me it’s simple. It’s about the everyday choices that either deplete us or heal us. Movement. Rest. Nourishment. Community. Breath. Stillness,” she tells us.

“I always tell women: think of it as a toolbox. What do you need in yours? Something for body, something for mind, something for spirit, something for joy. Fill it with practices you love, because if it doesn’t feel good, you won’t stick with it.”

You can read the whole article and hear more about what brought me to this point by swiping and scanning the QR code.

Here’s what one guest said

“I spent a most wonderful couple of days with a friend on a retreat at Louise’s beautiful home in Northern Ireland. It was exactly what I needed - yoga, meditation, massage, walks by the sea, delicious vegetarian food (all home-cooked), time with Louise, and time with my friend. I came away feeling rejuvenated in mind, body, and spirit.

We enjoyed our girls’ weekend so much, we’re going to make it an annual event! I would highly recommend a retreat with going to make it an annual event! I would highly recommend a retreat with Louise for anyone looking to get some peaceful and quiet time away from it all.
Louise has created a very special place for women to come together and reconnect with
themselves and with their inner goddess!“

Would you take a menopause break?

15/10/2025

It’s World Menopause Day on 18th October and there is still so much awareness to raise.

Do you have a question about menopause?

When you join Kate and me on our Reframe Retreat we have a Q&A over tea & cake, we’ve both become specialists in our fields & you can ask us anything.

When you join my online community yoga, tools for menopause we start with a catch up, time to share & ask questions.

Each week the practice focuses on a different symptom, or tools to future proof your life. Last night our practice was yoga for digestion. A question I’m sometimes asked is, why do we start to experience bloating in menopause?

Fluctuating hormones lead to the digestive system slowing down, increasing gas build up. We took a slow, releasing breath, focused on realising gas (thank goodness for mute on zoom) twists and even a belly massage.

Want to know more? Comment question and I’ll send you some info.

My question for you, how are you going to celebrate World Menopause Day?

Louise Pitman Yoga

14/11/2025

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30/10/2025

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