Most men who would benefit from a mobility class never walk into one, because they assume it is not designed for them. MOGA is. It is a practical hour of mobility, strength and balance work for men aged 45 to 65, held in a group of no more than eight at our Studio at Sheffield West. It feels more like a team setting than a yoga studio. Your first session is free.

What is MOGA?

MOGA is a movement and mobility programme for men, created and delivered by movement specialist Mark Davies. Each session combines mobility training, functional strength exercises, balance and stability work, breathing exercises and movement coaching, with particular attention to the areas that commonly become restricted with age: the hips, spine, shoulders, core and hamstrings.

It is not a stretching class, and the goal is not simply to become more flexible. The goal is to move with more confidence, efficiency and control - in sport, at work and in the ordinary business of getting off the floor, out of the car and up the stairs.

Who is MOGA for?

MOGA is designed for men aged 45 to 65 who want to:

• improve mobility and flexibility
• build strength and stability
• improve balance and coordination
• stay active and independent
• reduce everyday stiffness and tightness
• support their long-term physical health

MOGA  is built for men across a range of abilities. No previous yoga experience is required. If you are older or younger than 45 to 65 and this sounds like what you are after, you are welcome - the ages describe who the class was built around, not who may attend.

Participants should be able to get up and down from the floor independently, as some exercises are performed on a mat.

What happens in a MOGA class?

Sessions run for an hour and follow a structured progression, so you build capability week by week rather than starting from scratch each time. A session moves through mobility work, functional strength, balance and stability, breathing, and coaching on how a movement should feel.

The group is capped at eight. That is the point of it: with eight men in the room, Mark can see what each person is actually doing and adjust it, which is not possible in a class of thirty.

Across the weeks, the class works on:

• hip mobility
• spinal mobility
• core strength and stability
• balance and coordination
• flexibility and movement control
• posture and body awareness
• breathing mechanics

The UK Chief Medical Officers' guidelines recommend that adults do activity to maintain muscle strength, balance and flexibility on at least two days a week, and note that most adults in the UK are not active enough to meet the full set of recommendations [1]. One structured hour a week is a straightforward way to start closing that gap.

Your instructor

MOGA is led by Mark Davies, its founder, a senior yoga teacher and movement specialist. Mark has delivered more than 10,000 sessions with men of all ages and abilities over more than a decade, including over 1,000 sessions with players across the Premier League and English Football League, and has completed over 1,000 hours of advanced training in yoga, anatomy, biomechanics and injury prevention.

His approach is practical and focused on outcomes that carry over into everyday life rather than on complex poses or studio culture.

When and where

• Wednesdays, 10.00-11.00am, weekly
• First class: Wednesday 16 September 2026
• The Studio at Sheffield West (Sandygate)
• Maximum eight places per class

Why take a movement class at a physiotherapy clinic

Because if something hurts rather than simply feeling stiff, you are already in the right building. MOGA is a movement class, not treatment - but it runs alongside a physiotherapy service, so if a niggle turns out to need assessing, that is a conversation you can have here rather than somewhere else. Our physiotherapists are HCPC-registered and members of the Chartered Society of Physiotherapy, and many hold additional qualifications in specialist areas.

Frequently asked questions

Do I need any yoga experience?

No. MOGA is built for men with no yoga background, and a good proportion of every group has never done a class like it before.

Is it just stretching?

No. Each session combines mobility work with functional strength, balance and stability training, breathing and movement coaching. Flexibility is one outcome among several, not the aim.

What should I wear and bring?

Comfortable clothes you can move in. Mats are provided, and some exercises are performed on one, so you should be able to get up and down from the floor independently.

How fit do I need to be?

Fit enough to move for an hour at your own pace. Sessions follow a structured progression and Mark adjusts exercises to the men in the room, which is what the cap of eight is for.

What if I have an injury, or a bad back?

MOGA is a movement class and is not a substitute for assessment. If you have pain, a recent injury or a diagnosed condition, speak to a physiotherapist first so you know what is sensible for you - see physiotherapy at the White House Clinic, or read about lower back pain, hip osteoarthritis and frozen shoulder.

Is MOGA the same as your yoga class?

No. Our yoga classes follow a conventional yoga format and are open to everyone. MOGA is men-only, and applies elements of yoga and movement training specifically to what men aged 45 to 65 tend to need, alongside others working towards similar goals. If you are after strength and conditioning instead, see strength and conditioning for runners.

How much does it cost?

Your first session is free. After that, four sessions cost £45, paid upfront. Full details of our class pricing are on the prices page.

Book your place

Places are limited to eight per class, and the first session is on Wednesday 16 September 2026.

Book online through your White House Clinic account, or call 0114 230 2030 to speak to the team. You can also see our full class timetable on the classes page.

If you are dealing with pain rather than stiffness, book a physiotherapy assessment instead and we will point you to the right starting place.

References

[1] UK Chief Medical Officers' physical activity guidelines, Department of Health and Social Care