Focus

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: 27 minutes

Emphasis: A yin class that's a little shorter than others, this will focus on forward bends to stretch your back and the back of your legs. There is minimal talking from me once you're in the pose which will mean less distractions and help you to be quiet and still.

Props needed: A bit of wall space and, if your hamstrings are really tight, you might need a block and a rolled blanket.

Mat direction: It doesn't matter.

Duration: 48 minutes

Emphasis: Having received some good feedback from last month's No Hands Flow class I decided to do another. This one will focus on standing poses and will strengthen your legs - with a few side bends and forward bends too. Expect an energising warm-up, two Vinyasa Flows where your hands don't touch the ground and then a seated sequence to stretch out afterwards.

Props needed: One or two blocks required for a backbend counterpose at the end.

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

Duration: 20 minutes

Emphasis: In this short class you'll practise three Sun Salutations - one to warm-up and then two which include Side Lunge (Skandasana) to stretch the backs of the legs, the hip joints, knee joints and the ankle joints.

Props needed: None required.

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

Duration: 47 minutes

Emphasis: This is a Sun Salutation-based class with a bit of a difference - there are no poses where you need to bear weight on your hands. All the same movements of the Sun Salutations are there but are no Downward Facing Dogs, no Planks, no Cat or Cow or pushing up from the floor so it's perfect if you've got a hand, wrist or arm injury and need to rest it for a while so it can recover. Expect mostly standing poses but with some seated and supine at the end.

Props needed: None required.

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

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: 41 minutes

Emphasis: Free up your shoulder blades and help relieve stiffness and tension in your upper back in this Sun Salutation flow class. You'll repeat the same movements with your arms in cactus position in the seated and kneeling warm-ups and then in the flows too. You'll move your shoulder blades up, down, in and out and bring mobility to the upper back too.

Props required: A blanket to kneel on if required.

Mat direction: Short 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.