Catch Up Classes

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: 1hr 13 minutes

Emphasis: In our final class of this half-term we bring the focus on strength to a close. After a seated warm-up and Sun Salutations there are two similar sequences - one with an emphasis on strength and then the next one has an emphasis on stretching out all the areas we've contracted. Expect some Locust Pose variations (Salabhasana), Crescent Moon Pose (Anjaneyasana), Lizard Pose (Uttan Pristhasana) and Pigeon Pose (Eka Pada Rajkapotasana).

Props needed: A blanket, blocks and bricks.

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

Duration: 1hr 16 minutes

Emphasis: This week we do some core work - stretching and strengthening the sides of the body and the abdominal muscles. After a seated warm-up and a couple of rounds of Sun Salutations we move into two sequences that include Gate Pose (Parighasana), Half Side Arm Balance (Ardha Vasisthasana) and variations and Single-Leg Downward Facing Dog (Eka Pada Adho Mukha Svanasana). The seated sequence includes Boat Pose (Navasana) and variations before coming down to the floor for a slow abdominal strengthening exercise.

Props needed: Just a blanket this week.

Mat direction: Some parts of the class face the short edge and some face the long edge so you might need to adjust your mat (or screen) accordingly.

Duration: 1hr 14 minutes

Emphasis: There's a focus on strengthening the pelvic floor muscles this week and this class begins with a simple exercise that you can do throughout the day. The standing warm up moves through the body to mobilise the joints then there's the usual slow sun salutation. The standing sequences strengthen the core muscles especially and the standing poses are held for a bit longer than usual to strengthen the legs. There's a seated sequence then a lovely supine twist to slow everything down, leading you into a lovely Savasana.

Props needed: Some blocks and a blanket.

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

Duration: 1 hr 15 minutes

Emphasis: More strength work - this time there's a focus on your ankles and calf muscles. There are two standing flows which include Warrior 2 (Virabhadrasana II), Side Lunge (Skandasana) and Crescent Moon (Anjaneyasana). There's a seated sequence at the end to stretch everything out.

Props needed: A blanket if needed under your knees and a wall/chair/piece of furniture to help your balance in two poses.

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

Duration: 1 hr 15 minutes

Emphasis: The second in this half-term's series on strength, this class focusses on the arms (with very few poses where you'll bear weight on your hands) and the legs and glutes (expect Chair Pose and lunges). . After a standing warm-up that includes marching, spinal rotations and squats, there's a standing sequence which, when you repeat it for the second time, you'll use a belt around the forearms for some resistance. You'll come down to the mat for some side leg lifts to strengthen the outer thighs and then there are some Bridge Poses to strengthen the back of the thighs and the buttocks. Finally, there are some supine poses to stretch everything out.

Props needed: A blanket and a yoga belt or a bathrobe tie that you can knot.

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

Duration: 1 hr 15 minutes

Emphasis: This half-term we're focussing on strength - for body, mind and spirit. You'll warm up in seated and kneeling poses and in Sun Salutation A. Then there are three sequences that use the muscles of the back, core and legs. A supine sequence comes next, still working those same muscles, then a seated sequence stretches everything out.

Props needed: Two bricks and a blanket.

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