Hatha Yoga

Duration: 10 minutes

Emphasis: The intention of this class is to inspire you to take 10 minutes at the beginning or end of your day to do a little bit of yoga. Even if you think you haven't got time for your practice you can do a little just as you are getting out of, or getting into bed.  You can do it when you are staying somewhere you don't have access to a yoga mat or when you don't have much space at all. If your bedroom is an electronics-free zone then watch the video and incorporate the stretches into your own routine - it's just to give you an idea of what you can do.

Props required: A bed!

Mat direction: N/A.

Duration:  31 minutes

Emphasis: In this class we do some of the poses with animal names. Expect spinal mobility in Cow Pose (Bitilasana), Cow Pose (Marjareyasana) and Puppy Pose aka Half-Dog Pose (Uttana Shishosana), hip opening in Lizard Pose (Uttan Pristhasana) and Pigeon Pose (Eka Pada Rajkapotasana), some stretching to the back of the legs in Heron Pose (Krounchasana), the gentlest backbend in Crocodile Pose (Makrasana) and a slightly deeper backbend in supported Fish Pose (Matsyasana) .

Props needed: A blanket to kneel on and blocks/bricks for Lizard Pose if required.

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

Duration: 18 minutes

Emphasis: This short class focusses on side bends which will help to mobilise the spine, engage the oblique abdominal muscles and improve the range of movement of the shoulders. You'll start with a seated sequence and then repeat the movements in kneeling in Gate Pose (Parighasana) and then standing in Alanasana (High Lunge). Finally, there's a supine sequence before relaxing in Savasana.

Props needed: A blanket to kneel on.

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

Duration: 28 minutes

Emphasis: This class is all about checking your alignment in some of the standing poses. Using a wall to lean against, you'll use it not only to help you balance but also as a reference point to help you line your body up. You'll get a really good stretch and probably realise that you can go deeper into the poses than you thought you could.

Props needed: Some wall space, two blocks or a brick and a yoga belt with a loop plus blanket if you'd like one to relax at the end.

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

Duration: 10 minutes

Emphasis: A very short chair class that you can do 'on-the-go' - no need to even get your yoga kit on. It will strengthen your legs and ankles with some squats and heel rasises and your core with an adaptation of Balancing Table Pose (aka Bird Dog). Then there's a bit of stretching and mobility to finish off.

Props needed: A chair.

Mat direction: N/A.

Duration: 45 minutes

Emphasis: In this class you'll stretch the sides of the body as you raise the arms above your head Expect a supine warm-up and a seated sequence followed by a standing sequence. Then it's back to the floor for some more seated stretches plus a little bit of core work.

Props needed: A blanket to kneel on if required plus a brick or block to hold.

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

Duration: 22 minutes

Emphasis: Engage the back muscles then stretch them out in these sequences, relieving stiffness and encouraging mobility and ease of movement.

Props needed: A blanket to kneel on if required.

Mat direction: Either - you choose.

Duration: 26 minutes

Emphasis: If you're feeling stiff and creaky and want a good stretch this is the class for you. Perfect if you've been cycling or running or when you just want to do a bit of slow and gentle movement, you'll start at the feet and move up the body, breathing deeply and stretching out any tight areas.

Props required: A blanket to kneel on if required.

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

Duration: 30 minutes

Emphasis: Grab a set of light weights and do this workout to strengthen your arms, core and legs. There are some standing squats and lunges, and some kneeling exercises, with between 3 and repetitions each side.

Props required: A set of light dumbells (or a couple of tins of tomatoes or you can even do it without any weights at all) and a blanket to kneel on if required.

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

Duration: 19 minutes

Emphasis: Our spines get a little compressed by gravity as we are upright during the course of each day, and at night as we sleep they lengthen back out again.  In this Hatha class you'll be introducing a bit of traction to help relieve pressure on the discs and nerves and realign your spine. You'll do mostly standing poses such as Reverse Warrior (Viparita Virabhadrasana) and Goddess Pose (Utkata Konasana) but also a seated variation of Garland Pose (Malasana) plus a couple of Downward Facing Dogs (Adho Mukha Svanasana) too.

Props required: Two blocks.

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

Duration: 19 minutes

Emphasis: This gentle sequence is designed to stretch out and mobilise your whole body. You'll do twists, backbends and forward bends in various familiar poses.

Props required: You might want a blanket under your knees.

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

Duration: 23 minutes

Emphasis: Ease out stiff and creaky joints in your neck, shoulders, spine, hips, legs and feet in this gentle seated class.

Props: None needed unless you'd like a blanket to sit on.

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