Catch Up Classes

Duration: 1 hr 16 minutes

Emphasis: In this week's class there's a focus on backbends. You'll start lying down to warm up with some gentle Bridge Poses (Setu Bhandasana) then continue mobilising the spine in Easy Pose (Sukhasana) and then in Cow Pose (Bitilasana) and Cat Pose (Marjaryasana). Sun Salutations come next, with two rounds including extra poses such as Half-Frog Pose (Ardha Bekhasana), Crescent Moon Pose variations (Anjaneyasana), Half Splits Pose (Ardha Hanumanasana) and Standing Splits Pose (Urdhva Prasarita Eka Padasana). The next sequence takes you into Melting Heart Pose (Ahahatasana) and Camel Pose (Ustrasana) before doing Pigeon Pose (Eka Pada Raj Kapotasana) to start to counterpose the backbends you have done.

Props needed: Two bricks and a blanket for under your knees.

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

Duration: 1 hr 16 minutes

Emphasis: Continuing our series on the back, this class focusses on side-bends. After a seated and supine warm-up and a slow Sun Salutation, the long standing sequence includes a stretchy side lunge, a twisting variation of Wide Legged Forward Bend (Prasarita Padottanasana), a variation of Goddess Pose (Utkata Konasana), Warrior 2 (Virabhadrasana II), Reverse Warrior (Viparita Virabhadrasana), Triangle Pose (Trikonasana) and Side Angle Pose (Utthita Parsvakonasana). The next (shorter) sequence takes you into Side Arm Balance (Vasisthasana), a twisting variation of Downward Facing Dog (Adho Mukha Svanasana) and Gate Pose (Parighasana). There are some seated stretches such as Head-To-Knee Pose (Janu Sirsasana) and seated variation of Gate Pose (Parighasana II) that will also open the side-body. Finally some supine supported backbends will release the back and gently counterpose the side bends and forward bends that we have done.

Mat direction: Long edge of the mat facing the screen might work best.

Duration: 1 hr 15 minutes

Emphasis: This week there's a focus on forward bends. We start with a short seated warm up then move to do some unfamiliar movements in a kneeling lunge that will build strength and stability in the supporting leg and hip and stretch the shoulders, arms, chest and hamstrings too. The standing flow features Warrior 1 (Virabhadrasana I) plus 2 variations including Humble Warrior using a belt between the hands. We then do 3 variations of Wide Leg Standing Forward Fold (Prasarita Padottanasana) before coming down to sitting for some forward bands and twists to counter-pose. Finally, a supine sequence keeps the back straight while stretching the legs.

Props required: A blanket for under your knees, a block and a yoga belt or tie from a bathrobe.

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

Duration: 1 hr 13 minutes

Emphasis: Welcome back to our new half-term. The theme over the next 6 weeks is back-care and in this first class we have a focus on lengthening and stretching out the spine. We start lying down for some breathing practice and a supine warm-up, then move to Tabletop Pose for some spinal mobility. Sun Salutations follow plus a sequence of standing poses including a variation of Pyramid Pose (Parsvottanasana). We spend a few minutes lying prone in Half-Frog Pose (Ardha Bhekasana) then come up for some seated poses. Finally, we come back to lying down to finish the class with some gentle stretches before Savasana.

Props required: Two bricks and a blanket.

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

Duration: 1 hr 17 minutes

Emphasis: After a seated, kneeling and standing warm-up which focusses on opening the shoulders, there are the usual slow Sun Salutations to get you ready for the standing sequences. These feature Warrior 2 Pose (Virabhadrasana II), Side Angle Pose (Utthita Parsvakonasana) and Reverse Warrior Pose (Viparita Virabhadrasana) plus Tree Pose (Vrksasana). The seated sequence includes Head To Knee Pose (Janu Sirsasana) and Bound Angle Pose (Baddha Konasana) and the supine poses have some Bridge Pose (Setu Bhandasana) variations, Supine Tree Pose (Supta Vrksasana) and a Reclined Twist. .

Props required: A blanket to sit on or put under your knees if required.

Mat direction: Short edge of the mat facing the screen would probably work best.

Duration: 1hr 15 minutes

Emphasis: We begin the first class of the new half-term with a gentle top to toe warm-up and the usual slow Sun Salutations. The next round features some Chair Pose (Utkatasana), Warrior 1 (Virabhadrasana I) and a standing balance and the following round builds on that, adding in a Pyramind Pose (Parsvottanasana) variation and a Warrior 3 (Virabhadrasana III) variation. The seated section and the supine section of the class feature some gentle twists and hip openers, before you relax in Savasana.

Props required: A blanket.

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