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Welcome to Yoga Sadharm Anandana 🌿
I’m Anandana, a multi-award-winning Satyananda Yoga teacher with 10+ years of experience in guiding people toward holistic wellness.

This is your inclusive online yoga studio where you’ll find:
🧘‍♀️ Yoga for all levels
🧘‍♂️ Guided meditation & mindfulness
🌿 Home yoga routines & wellness tips

I specialize in strength building for women over 40, helping you feel strong, capable, and confident in your body at any age.
I also offer offline workshops and sessions in London, UK, and lead transformative international retreats.

Whether you’re a beginner or deepening your practice, I can help you improve strength, flexibility, and peace of mind, all from the comfort of your home. 
Even 5 minutes a day can make a difference!

With love, Anandana ✨

Anandana

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Yoga Sadharm Anandana

This 5-Minute Strength Building Series is everything I've learned, distilled into 9 videos designed specifically for women over 40. Here's what you get: 📹 9 Full-Length Videos (5 minutes each) → 3 Beginner-level routines → 3 Intermediate-level routines → 3 Advanced-level routines ✅ Progression built in - Start where YOU are, advance at YOUR pace ✅ No equipment needed - Just you, your mat, and 5 minutes ✅ Full-body focus - Upper body, lower body, core, balance, everything ✅ Designed for 40+ bodies - Safe, effective, and sustainable Each routine targets the exact muscles you need for daily life: carrying, lifting, bending, climbing, reaching, and living WITHOUT limitation.You don't need an hour. You don't need a gym. You just need 5 minutes and the decision to get STRONGER. This course gives you the exact roadmap.Start with Beginner. Master it. Move to Intermediate. Feel your power grow. Progress to Advanced. Surprise yourself with what your body can do.5 minutes a day. 3-4 times a week. That's all it takes. Your 40s don't have to be about decline. They can be about becoming the STRONGEST version of yourself you've ever been.The only question is: Are you ready?

Contrary to popular belief, loss of strength after 40 is not just aging. It’s often the result of muscles not being used in the right way.
This 5-minute upper body workout is designed specifically for women over 40 who are BEGINNERS, or starting again after a long time.

In this 5-minute beginner-friendly upper body yoga routine, I guide you through gentle yet powerful poses designed to:
✅ Build upper body strength without weights
✅ Support shoulders, wrists, arms, and upper back
✅ Improve posture and spinal support
✅ Reduce stiffness and everyday aches
✅ Help you feel strong, capable, and confident again

Practice this routine 1–2 times a week, for 3 Weeks consistently and notice how your strength, mobility, and confidence improve over time.

You don’t need an hour. You don’t need a gym. You just need 5 minutes and the decision to start.

VIDEO 1 - 5 MINS BEGINNER UPPER BODY YOGA FOR WOMEN OVER 40

Contrary to popular belief, loss of strength after 40 is not just aging. It's often the result of muscles not being used in the right way.

This 5-minute lower body workout is designed specifically for women over 40 who are BEGINNERS, or starting again after a long time.

In this 5-minute beginner-friendly lower body yoga routine, I guide you through gentle yet powerful poses designed to:
✅ Build leg and hip strength without weights
✅ Support knees, ankles, hips, and lower back
✅ Improve balance and stability
✅ Reduce stiffness and everyday aches
✅ Help you feel strong, grounded, and confident again

Practice this routine 1–2 times a week, for 3 weeks consistently and notice how your strength, mobility, and confidence improve over time.
You don't need an hour. You don't need a gym. You just need 5 minutes and the decision to start.

VIDEO 2 - 5 MINS BEGINNER LOWER BODY YOGA FOR WOMEN OVER 40

Contrary to popular belief, feeling weak or tired after 40 isn’t just about age; it’s often because your whole body isn’t being trained to work together.

This 5-minute full-body workout is designed specifically for women over 40 who are beginners or returning to movement after a long break.

In this 5-minute beginner-friendly full body yoga routine, I guide you through gentle yet effective poses designed to:
✅ Build strength in your legs, arms, and core, without weights
✅ Support joints, spine, and posture
✅ Improve balance, coordination, and stability
✅ Reduce stiffness and everyday aches
✅ Help you feel stronger, lighter, and more confident in your body

Practice this routine 1–2 times a week, for 3 weeks consistently and notice how your energy, strength, and mobility begin to change slowly and sustainably.

You don’t need an hour.
You don’t need extreme workouts.
You just need 5 minutes and the decision to start.

VIDEO 3 - 5 MINS BEGINNER FULL BODY YOGA FOR WOMEN OVER 40

NOTE: ATTEMPT THIS ONLY AFTER CONSISTENTLY FOLLOWING THE BEGINNER SESSION FOR AT LEAST 3 WEEKS.

Ready to take your upper body strength to the next level?
This 5-minute intermediate upper body yoga routine is designed for women over 40 who have been practicing consistently and are ready for a challenge.

Loss of strength after 40 isn't inevitable; it's the result of not challenging your muscles enough. This workout changes that.

In this routine, I guide you through dynamic, strength-building poses designed to:
✅ Build serious upper body strength and muscle endurance
✅ Challenge your shoulders, arms, core, and upper back
✅ Improve stability and control in advanced poses
✅ Increase power and functional strength for everyday activities
✅ Push your limits while honoring your body

This isn't beginner-friendly; expect to work hard, shake, and feel the burn. But that's where real strength is built.

Practice this routine 2–3 times a week, for 3 week's consistently alongside your regular practice, and watch your upper body transform.

You don't need an hour. You don't need weights. You just need 5 minutes and the commitment to push yourself.
Your body is capable of more than you think. Let's prove it. 💪

VIDEO 4 - 5 MINS INTERMEDIATE UPPER BODY YOGA FOR WOMEN OVER 40

NOTE: ATTEMPT THIS ONLY AFTER CONSISTENTLY FOLLOWING THE BEGINNER SESSION FOR AT LEAST 3 WEEKS.

Ready to take your lower body strength to the next level?
This 5-minute intermediate lower body yoga routine is designed for women over 40 who have been practicing consistently and are ready for a challenge.

Loss of strength after 40 isn't inevitable; it's the result of not challenging your muscles enough. This workout changes that.

In this routine, I guide you through dynamic, strength-building poses designed to:
✅ Build powerful leg and glute strength
✅ Challenge your quads, hamstrings, and hip stabilizers
✅ Improve balance and control in standing poses
✅ Increase stability and functional strength for everyday activities
✅ Push your limits while honoring your body

This isn't beginner-friendly; expect to work hard, shake, and feel the burn. But that's where real strength is built.

Practice this routine 2–3 times a week, for 3 weeks consistently alongside your regular practice, and watch your lower body transform.

You don't need an hour. You don't need weights. You just need 5 minutes and the commitment to push yourself. 
Your body is capable of more than you think. Let's prove it. 💪

VIDEO 5 - 5 MINS INTERMEDIATE LOWER BODY YOGA FOR WOMEN OVER 40

NOTE: ATTEMPT THIS ONLY AFTER CONSISTENTLY FOLLOWING THE INTERMEDIATE SESSION FOR AT LEAST 3 WEEKS.

Ready to challenge your entire body?
This 5-minute intermediate full body yoga routine is designed for women over 40 who have been practicing consistently and are ready to level up.

Loss of strength after 40 isn't inevitable; it's the result of not challenging your muscles enough. This workout changes that.

In this routine, I guide you through dynamic, strength-building poses designed to:
✅ Build total body strength and endurance
✅ Challenge your core, arms, legs, and back simultaneously
✅ Improve coordination and full-body control
✅ Increase power and functional strength for everyday activities
✅ Push your limits while honoring your body

This isn't beginner-friendly; expect to work hard, shake, and feel the burn from head to toe. But that's where real strength is built.

Practice this routine 2–3 times a week, for 3 weeks consistently alongside your regular practice, and watch your entire body transform.

You don't need an hour. You don't need weights. You just need 5 minutes and the commitment to push yourself. 
Your body is capable of more than you think. Let's prove it. 💪

VIDEO 6 - 5 MINS INTERMEDIATE FULL BODY YOGA FOR WOMEN OVER 40

NOTE: ATTEMPT THIS ONLY AFTER CONSISTENTLY FOLLOWING THE ADVANCE SESSION FOR AT LEAST 3 WEEKS.

Ready to push your upper body to its absolute limit?
This 5-minute advanced upper body yoga routine is designed for women over 40 who have mastered the fundamentals and are ready for serious challenge.

This is NOT for beginners. This is for women who want to prove that 40+ doesn't mean backing down, it means leveling UP.

In this routine, I guide you through intense, advanced poses designed to:
✅ Build maximum upper body strength and muscle endurance
✅ Master challenging arm balances and holds
✅ Develop serious shoulder, arm, and core stability
✅ Test your mental and physical limits
✅ Prove what your body is truly capable of

Expect to shake. Expect to struggle. Expect to surprise yourself with your own power.

Practice this routine 2–3 times a week if you're ready for advanced-level strength work, and watch yourself become stronger than you ever thought possible.

You don't need an hour. You don't need equipment. You just need 5 minutes, courage, and the refusal to play small. 
Your body is capable of extraordinary things. Let's prove it. 💪🔥

VIDEO 7 - 5 MINS ADVANCE UPPER BODY YOGA FOR WOMEN OVER 40

NOTE: ATTEMPT THIS ONLY AFTER CONSISTENTLY FOLLOWING THE ADVANCE SESSION FOR AT LEAST 3 WEEKS.

Ready to push your lower body to its absolute limit?
This 5-minute advanced lower body yoga routine is designed for women over 40 who have mastered the fundamentals and are ready for serious challenge.

This is NOT for beginners. This is for women who want to prove that 40+ means stronger, not weaker.

In this routine, I guide you through intense, advanced poses designed to:
✅ Build maximum leg and glute strength
✅ Master challenging balance and stability poses
✅ Develop serious hip, knee, and ankle control
✅ Test your mental and physical endurance
✅ Prove what your body is truly capable of

Expect to shake. Expect to struggle. Expect to discover strength you didn't know you had.

Practice this routine 2–3 times a week if you're ready for advanced-level strength work, and watch yourself become more powerful than you ever imagined.

You don't need an hour. You don't need equipment. You just need 5 minutes, determination, and the courage to push your limits. 
Your body is capable of extraordinary things. Let's prove it. 💪🔥

VIDEO 8 - 5 MINS ADVANCE LOWER BODY YOGA FOR WOMEN OVER 40

NOTE: ATTEMPT THIS ONLY AFTER CONSISTENTLY FOLLOWING THE ADVANCE SESSION FOR AT LEAST 3 WEEKS.

Ready for the ultimate challenge? 
This 5-minute advanced full body yoga routine is the last routine of our series, designed for women over 40 who refuse to accept limitations and are ready to see what they're truly made of.

This is NOT for beginners. This is for women who have put in the work, built the foundation, and are ready to push every boundary.

In this routine, I guide you through the most challenging poses designed to:
✅ Build maximum total body strength and control
✅ Master advanced transitions and complex holds
✅ Challenge every muscle group simultaneously
✅ Test your physical and mental limits
✅ Prove that 40+ is when you're at your STRONGEST

Expect to shake. Expect to struggle. Expect to fail and try again. Expect to discover that you're capable of far more than you believed.

Practice this routine 2–3 times a week if you're committed to advanced-level strength work, and watch yourself transform into the strongest version of yourself.

You don't need an hour. You don't need a gym. You just need 5 minutes, unshakeable commitment, and the refusal to settle for less than your best. 
Your body is capable of extraordinary things. Let's prove it. 💪🔥

Want personalized guidance? Reach out to me on 
WhatsApp - +44 7405 952772 
for one-on-one training tailored to your body and goals.
Join my community of where I share tips, and build strength together. Let's do this! 💛

STRENGTH BUILDING YOGA For 40+ WOMEN (From Beginners to Advance Level)

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