Style

Duration: 40 minutes

Emphasis:  You won't use your hands or arms at all in any of the poses in these sequences. It's a useful class if you have an injury or just want to rest your arms, and it's also interesting to see how the poses feel when done in this slightly unfamiliar way. Expect two sequences of standing poses and one sequence of seated and supine poses.

Props needed: None except for a blanket for Savasana if required.

Mat direction: Short edge of the mat facing the screen.

Duration: 24 minutes

Emphasis:  In this Iyengar-style class the poses alternate between extending your arms out to the sides and lifting the arms up above your head. Expect familiar poses such as Warrior 2 Pose (Virabhadrasana II), Triangle Pose (Utthita Trikonasana), Goddess Pose (Utkata Konasana), Tree Pose (Vrksasana), a Locust Pose variation (Salabhasana), Melting Heart Pose (Anahatasana), Revolved Abdomen Pose (Jathara Parivartanasana) and Upward Extended Feet Pose (Urdhva Prasarita Padasana). You'll also be working on your strength and stamina as you'll hold the poses for 3 breaths on each side.

Props needed: A blanket to kneel on, and for Savasana.

Mat direction: Long edge of the mat facing the screen.

Duration: 38 minutes

Emphasis:  Enjoy some empowering Sun Salutations with the added arm strengtheners of Revolved Lunge Pose (Parivrtta Utthita Ashwa Sanchalanasana) and Side Plank Pose (Vasisthasana) followed by some arm and wrists stretches and Bound Hands Warrior 1 Pose (Baddha Hasta Virabhadrasana I). There's also some seated and supine stretches too.

Props needed: A yoga belt and a blanket to kneel on if required and for Savasana.

Mat direction: Short edge of the mat facing the screen.

Duration: 21 minutes

Emphasis:  This short class offers poses that will strengthen your arms, stretch your arms and help the mobility of your shoulder, elbow, wrist and finger joints. It's a great sequence to practise regularly if you sit at a computer for multiple hours a day and also just for general maintenance of your arms too. You can do the poses sitting on a chair or standing if you prefer.

Props needed: A chair (optional), a brick or block, a yoga belt.

Mat direction: n/a.

Duration: 7 minutes

Emphasis:  Give your hardworking hands a little attention and relaxation with this mindful meditation. After releasing any tension in your hands you'll bring your awareness to each finger in turn, before sitting in peaceful stillness for a few moments.

Props needed: None.

Mat direction: n/a.

Duration: 1hr 15 minutes

Emphasis:  Liven up your vinyasa flow practice with some hand-weights. After a dynamic warm-up, these Sun Salutation based sequences will help to strengthen your arms and your core as we flow through familiar poses but add repetitive arm movements with weights. You'll then come to the floor for some seated poses which will stretch out your arms before relaxing in Savasana. Note:  look out for the cameo appearance by Flo!

Props needed: 2 hand-weights, or small water bottles, or even tins of food, and a blanket for Savasana if required.

Mat direction: Short edge of the mat facing the screen.

Duration: 23 minutes

Emphasis: Often in yoga there is a focus on flexibility and stretching but it is equally important to keep the muscles strong and in good condition to support the joints and keep them stable. The Sun Salutations in this flow include Locust Pose (Salabhasana), an accessible low backbend which strengthens the entire back of the body from your neck all the way down through the back, buttocks, back of thighs, calves and ankles.  Regular practice of this valuable backbend will be really helpful for preventative back care.

Props needed: A block, a blanket and a yoga belt.

Mat direction: Short edge of the mat facing the screen.

Duration: 16 minutes

Emphasis:  This short practice will help you to mobilise your back with some gentle seated side bends, twists, forward bends and backbends. There is also a standing stretch and a twist, both using the chair for support.

Props needed: A chair.

Mat direction: n/a

Duration: 1 hr 17 minutes

Emphasis:  In this relaxing Yin/Restorative class you'll move through forward bends, backbends, sidebends and twists, gently releasing stress and tension in the body and mind.

Props needed: A bolster (or two pillows rolled in a blanket), two blocks and a blanket..

Mat direction: Long edge of the mat facing the screen.

Duration: 41 minutes

Emphasis:  Move your spine in all directions in this Sun Salutation based challenging flow. After warming up with two rounds of straight Sun Salutation A, which moves the spine repetitively from flexion to extension, the next three rounds include a variety of standing twists to rotate the spine. Moving down to the floor, you'll enjoy a couple of seated twists including Gate Pose 2 (Parighasana II), the supine Stomach Twist (Jathara Parivartanasana) and then a lovely long Savasana to help you relax after your hard work.

Props needed: Two bricks.

Mat direction: Short edge of the mat facing the screen.

Duration: 16 minutes

Emphasis:  If you've been sitting at a desk or driving all day this short class will help to ease out your back. Gentle Cat and Cow Pose (Marjaryasana and Bitilasana), Childs Pose (Balasana), Sphynx Pose (Salamba Bhujangasana) and High Cobra Pose (Bhujangasana). You'll then do a lovely supine moving twist which will rotate the spine, give you an outer thigh stretch and an upper chest stretch. Happy Baby Pose (Ananda Balasana), Supine Bound Angle Pose (Supta Baddha Konasana) and Constructive Rest Pose complete the practice Please note: although this class is intended to be helpful for a stiff or achey back, if you are experiencing pain please do get it checked out by a medical professional.

Props needed: A blanket.

Mat direction: Long edge of the mat facing the screen will give you the best view in the supine poses.

Duration: 20 minutes

Emphasis:  This class is all about gentle movement to help loosen up your back. You'll start with some swinging movements to warm-up the arms and shoulders and rotate the spine. Then Standing Cat Pose (Marjaryasana variation) and Standing Cow Pose (Bitilasana variation) move the spine into flexion and extension before moving onto some old-school hip rotations, which you'll also feel loosening up the lower back muscles. A gentle standing pose sequence of Warrior 2 Pose (Virabhadrasana II), Goddess Pose (Utkata Konasana), a standing side stretch which is a variation of Lord Shiva's Cycle of Life Dance - great name! (Tandavasana) and - here's another great name - Standing Wind Release Pose Arms Raised (Tadasana Pavan Muktasana Arms Raised) follow before a good stretch for the spine using the wall. Downward Facing Dog (Adho Mukha Svanasana) takes you down to the floor, followed by Child's Pose (Balasana) and then Savasana. Please note: although this class is intended to be helpful for a stiff or achey back, if you are experiencing pain please do get it checked out by a medical professional.

Props needed: None required.

Mat direction: Long edge of the mat facing the screen.