On line yoga videos for beginners and intermediates

Duration: 15 minutes

Emphasis:  A strong class for your shoulders and arms - you'll strengthen and stretch them and take them through their full range of movement. And we'll add in some squats for strength for your legs too.  Please note though, this is not a suitable class if you have any injury to your shoulders.

Props needed:  A strap.

Mat direction: n/a

Duration: 30 minutes

Emphasis:  A full-body stretch to do after your run or cycle to loosen up tight muscles and help you recover and relax

Props needed:  A blanket to sit/kneel on and a strap

Mat direction: Long side facing the screen

Duration: 40 minutes

Emphasis:  Some backbending and lunge sequences with a little bit of quad stretching too.

Props needed:  Blocks or a thick book to put under your forearms in Lizard Pose, a strap to help you reach your foot and a blanket for under your knees.

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

Duration: 28 minutes

Emphasis:  Another sequence for neck and shoulder mobility - this time all done lying down. There's a little bit of core strengthening in there too.

Props needed:  A blanket to roll into little bolster to support your spine, and a strap if clasping your hands together behind your back is difficult.

Mat direction: Long edge of the mat facing the screen so you can turn your head to see when you're lying down

Duration: 33 minutes

Emphasis:  In this sequence of seated poses we'll be gently moving the head, neck and shoulders through their range of movement to create more freedom and mobility.

Props needed:  Blocks or books to sit on and a blanket to make a roll for spinal support.

Mat direction: Long edge of the mat facing the screen

Duration: 38 minutes

Emphasis:  In this sequence we'll be gently moving the head, neck and shoulders through their range of movement to create more freedom and mobility.

Props needed:  Strap for between the hands if needed and a blanket for under the knees if needed too.

Mat direction: Short edge of the mat facing the screen

Duration: 40 minutes

Emphasis:  A sequence of poses (mainly standing) with straight arms, legs and spine. We will practice Triangle Pose (Trikonasana), Half-Moon Pose (Ardha Chandrasana) and Revolved Half-Moon Pose (Parivrtta Ardha-Chandrasana) plus some variations of Wide Legged Standing Forward Bend (Prasarita Padottanasana). We finish with some variations of Wide Angle Seated Forward Bend (Upavista Konasana).

Props needed:  Blocks (or a thick book) as required for your hand in Ardha Chandrasana, 2 yoga straps (or use long scarves or dressing gown ties), plus a blanket for Savasana if required.

Mat direction: Long side of the mat facing the screen

Duration: 19 minutes

Emphasis:  Stretch out your back and shoulders with this slow sequence of Thread the Needle, Downward Facing Dog, Cat, Child's Pose, Eye of the Needle and some rocking and rolling for a good back massage too.

Props needed:  A blanket for Savasana and to put under your back for the spinal rolling if required.

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

Duration: 24 minutes

Emphasis:  Move the spine in all different directions to increase mobility with this sequence of twists, cat and cow pose and child's pose.

Props needed:  A blanket for under your knees when kneeling if required.

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

Duration: 26 minutes

Emphasis:  It feels good to stretch and open up the front of the body, especially if you've been working at a desk or sitting in a car all day. In this slow class we'll do some gentle backbends to open the chest, create more room to breathe and more room for the internal organs too. You'll strengthen the back of your body too while you're doing it.

Props needed:  Blocks, bricks and a blanket or, if you don't have these, use 3 folded blankets and a couple of thick hardback books instead.

Mat direction: Long side of the mat facing the screen will give you the best view when you're lying down.

Duration: 42 minutes

Emphasis:  This class focuses on lifting and lowering the legs in lots of different ways - lying on your back, front and side, hands and knees, standing and seated postures and also in Downward Dog. It will use your core muscles and strengthen your legs too. Finish off this dynamic class with a lovely, long 8 minutes of Savasana.

Props needed: 2 blocks or bricks (or 2 equal sized thick books if you don't have blocks), a strap (or a tie from a bathrobe), and a blanket for Savasana if required.

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

Duration: 8 minutes

Emphasis:  Learn how to do Wild Thing (Camatkarasana). This deep backbend, although less challenging than Wheel Pose (Urdhva Dhanurasana), can be difficult if you have any shoulder or wrist problems so there are also two modifications to make it more of a possibility if needed. Take care, listen to your body and have fun with this invigorating pose. Any questions, please leave a comment below and I'll endeavour to help.

Props needed: Possibly a blanket to put under your knee if you are practicing on a hard floor but make sure it doesn't slip!

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

Duration: 45 minutes

Emphasis:  Practice familiar standing poses in the precise 'Iyengar' style for strength, focus and good alignment of your body, and enjoy a nice long Savasana afterwards.

Props needed: 2 blocks, a blanket and a strap to loop around your foot if needed.

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

Duration: 36 minutes

Emphasis:  In this class we will twist the torso and extend the arm to open up the front of the ribcage and the inner shoulder and then scoop under to stretch the back of the ribcage and around the shoulderblade. We will do each movement 3 times and repeat it in various poses such as Lunge and Pigeon Pose. We'll add in a few simple backbends and a leg stretch too.

Props needed: A strap or belt, a blanket to put under your head and/or knee, plus a block or book to put under your hand if needed.

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

Duration: 29 minutes

Emphasis:  Practise some familiar poses such as Downward Facing Dog (Adho Mukha Svanasana), Pyramid Pose (Parsvottanasana) and Tree Pose (Urdhva Vrksasana) with a chair to help you into better alignment, plus some poses we don't practise so often such as Upward Facing Dog (Urdhva Mukha Svanasana) and Revolved Triangle Pose (Parivrtta Trikonasana). Using the chair will help to make these more challenging poses more accessible and with regular practise you'll be able to do them without the chair.

Props needed: A sturdy chair.

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

Duration: 21 minutes

Emphasis:  This practice will stretch the front of your body in some simple backbends - Sphynx Pose (Salamba Bhujangasana), Half Frog Pose (aka Quad Stretch) (Ardha Bhekasana) and Camel Pose (Ustrasana), and twist the torso in some kneeling twists.

Props needed: None - except a blanket under your knees if required.

Mat direction: Short side of mat facing the screen.

Duration: 36 minutes

Emphasis:  Your core is made up of muscles in your back and abdomen. They help keep your body stable and balanced and protect your spine. In this class of seated, kneeling and supine poses we will engage the 4 sets of muscles that make up your abs - Transverse Abdomini (the deepest layer that wraps around your middle, front to back, like a girdle), the Internal and the External Obliques (that lie diagonally on either side of the torso) and the Rectus Abdomini (which lies over the top of the others extending vertically from the ribs to the pubic bone) - some of the muscles of your back (Erector Spinae, Multifidis, Quadratus Lumborum, Semispinalis and lower Latissimus Dorsi), the Iliopsoas in your hip and your pelvic floor muscles. Phew! What a lot of muscles are involved in keeping your core strong and stable!

Props needed: A flat block to go under your heels in Malasana, two bricks or big books to go under your hands in Tolasana and a blanket if you need it to pad your knees and to put over you in Savasana.

Mat direction: Long side of mat facing the screen so you can see it while you are lying down.

Duration: 27 minutes

Emphasis:  Some supine poses to stretch the front, back, inner and outer legs. A good practice to do after you've been exercising or if you're looking for more flexibility in your legs and hips.

Props needed: 2 blocks or a book, a strap and a blanket.

Mat direction: Long edge of the mat facing the screen so you can turn your head to see the poses.

Duration: 24 minutes

Emphasis:  Childs Pose, Cat & Cow Pose, Downward Facing Dog, Thread the Needle Pose, Malasana and a Standing Leg Stretch will all stretch the back of the body - finishing with Sphynx as a counter-pose and a face-down relaxation in Crocodile Pose.

Props needed: 2 blocks or 2 books (one thick and one thinner) and a blanket to kneel on if required.

Mat direction: Short edge facing the screen.

Duration: 32 minutes

Emphasis:  A sequence of seated poses including Janu Sirsasana and Gomukhasana that will stretch the back of the legs, inner and outer thighs, and across the buttocks as you forward fold, and up into the muscles of the back as you twist.

Props needed: One blanket to sit on if required, plus another to roll up for a Savasana variation.

Mat direction: Short edge facing the screen.

Duration: 23 minutes

Emphasis:  If you have tight quadriceps then this is the class for you. We'll do 3 variations of Frog Pose - the first one is called Ardha Bekhasana and the second and third ones are known as Mandukasana.

Props needed: A blanket and you might need a belt to loop over your foot if your quads are very tight. Go gentle on the knees in the first pose - it's a great stretch but don't overpull.

Mat direction: Short edge facing the screen.

Duration: 41 minutes

Emphasis:  A slow and steady flow of standing poses with one seated and one supine twist to finish.

Props needed: 2 blocks or books.

Mat direction: Long edge facing the screen.

Duration: 20 minutes

Emphasis:  Strengthen your core muscles in this floor-based sequence.

Props needed: None required

Mat direction: Long edge facing the screen.

Duration: 1 hour, 21 minutes

Emphasis:   Yin Yoga is a slow, quiet practice where the poses are held for much longer than in other types of yoga to stretch the connective tissue of the body more fully. If you haven't done any Yin Yoga before please take a look at this blog post to get a little more information about the practice before you start this class. 

Props needed: A block and a blanket.

Mat direction: It doesn't matter - you can do this class without a mat if you like.

Duration: 40 minutes

Emphasis:  Increase the range of movement in your hips with this sequence of kneeling and seated poses.

Props needed: A blanket for Savasana or to kneel or sit on if needed. 

Mat direction: Short edge facing the screen.

Duration: 31 minutes

Emphasis:  Enjoy some quiet time to rejuvenate yourself and let the stresses and strains of the day melt away as you relax supported by a bolster.

Props needed: A yoga bolster (or if you don't have one you can improvise using a pillow, your yoga mat and a blanket - I'll show you how at the beginning of the video), 2 blocks, an extra blanket to make a pillow or pad your shoulder and optional 2 more blankets or towels to support under your thighs in Supta Baddha Konasana if you find that helpful

Mat direction: Long edge facing the screen unless you're using your mat as a bolster in which case make sure to practice on carpet so you can be comfortable.

Duration: 55 minutes

Emphasis:  Strengthen your bones and your muscles with this sequence using hand weights.

Props needed: 2 light handweights (if you haven't got these use bottles of water like I did), 2 blocks and a blanket. Extra blanket for Savasana if required. 

Mat direction: Short edge facing the screen until we get to the seated poses then option to turn the mat sideways if you like to have it under your heels for Wide Leg Seated Forward Bend.

Duration: 34 minutes

Emphasis:  Give your hardworking feet, ankles and calf muscles a bit of tlc with some stretching and massage.

Props needed: 2 blocks, a belt, a tennis ball and a bath towel.

Mat direction: Short edge facing the screen.

Duration: 38 minutes

Emphasis:  A slow flow with a short meditation to centre yourself, some shoulder-opening work, kneeling balancing, a backbend, stretches for the spine and stretches for the front and the back of the legs.

Props needed: A belt and 2 blocks (or thick books) and a blanket.

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

Duration: 11 minutes

Emphasis:  A quick tutorial on this balancing pose - some tips and warm-up exercises that will help you wrap your arms and legs a little more easily and stay still and focussed like an eagle fixed on it's prey!

Props needed: None required but if balancing is proving too challenging then stand next to a wall to help steady yourself.

Mat direction: n/a

Duration: 30 minutes

Emphasis:  Move in and out of Bridge Pose variations to strengthen the back, core, glutes and hamstrings, while stretching the front of the body and opening the chest. We will then counterpose with gentle forward bends to stretch the back out.

Props needed: 2 blocks, a blanket for Savasana.

Mat direction: Long side of the mat facing the screen - you'll be lying down and will need to turn your head to see the screen.

Duration: 50 minutes

Emphasis:  Yin Yoga is a slow, quiet practice where the poses are held for much longer than in other types of yoga to stretch the connective tissue of the body more fully. If you haven't done any Yin Yoga before please take a look at this blog post to get a little more information about the practice before you start this class.

Props needed: A blanket or block to sit on and possibly a rolled blanket or towel to prop your shins when sitting in cross-legged position.

Mat direction: It doesn't matter - a mat is optional, not necessary.

Duration: 30 minutes

Emphasis:  Get a good stretch in this class where all the poses are done lying on the floor.

Props needed: A blanket and a long belt to loop around your feet.

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

Duration: 25 minutes

Emphasis:  Stretch and release this hip flexor with these long hold postures.

Props needed: A blanket to put under your knee, 2 blocks or a brick or a block to go under your sacrum.

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

Duration: 10 minutes

Emphasis:  Learn how to do this kneeling backbend (Sanskrit name Ustrasana) with good alignment so you don't hurt your back or neck.

Props needed: A blanket to kneel on, a bolster (or a pillow rolled in a blanket or towel - I'll show you how to do this).

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

Duration: 28 minutes

Emphasis:  A gentle flow sequence that will help to release tension in your neck.

Props needed: A block to sit on if you find it helps you sit more upright, and a blanket for Savasana.

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

Duration: 23 minutes

Emphasis:  Strengthen and stretch your ankles for increased mobility and better balance.

Props needed: A blanket to kneel on if you are practising on a hard floor, possibly a block for under your heels in Malasana and/or under your sitting bones in Bharadvajrasana.

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

Duration: 5 minutes

Emphasis:  Step-by-step guide to come into this deep backbend with good alignment.

Props needed: Possibly a blanket beneath your hips if you are practicing on a hard floor.

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

Duration: 45 minutes

Emphasis:  A standing pose sequence with triangle, wide-legged forward bend, reverse triangle, and other poses that will strengthen and stretch your legs, and stretch and twist your spine.

Props needed: Blocks or books to put your hands on in standing forward bend and possibly a belt to hold in your hands behing you when taking forward bend with the arms up behind you.

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

Duration: 15 minutes

Emphasis:  This short sequence will help improve your balance. You'll strengthen your legs and your core and improve your concentration.

Props needed: Blocks to put your hands on if you need it for standing splits.

Mat direction: N/A

Duration: 33 minutes

Emphasis:  This class will stretch the inner thighs and open the hips.

Props needed: A block or book to put your hands on if you need it in the forward bends.

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

Duration: 33 minutes

Emphasis: This sequence uses a strap to help you forward bent and twist with better alignment.

Props needed: A strap/belt/scarf, a blanket and 2 blocks.

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

Duration: 14 minutes

Emphasis: A short tutorial for Bridge Pose (Setu Bhanda Sarvangasana) to help you practice it with good alignment.

Props needed: A block and a belt, plus a blanket for under your shoulders if your neck would prefer a little padding.

Mat direction: Long edge of the mat facing the screen but please keep the neck still once you are in the pose and avoid turning the head to look at the screen.

Duration: 40 minutes

Emphasis: A slow sequence of seated poses to stretch the legs, open the hips and stretch the sides of the body.

Props needed: 2 flat blocks, plus extra blocks or cushion if Virasana is difficult for your knees, a belt and a blanket.

Mat direction: Long edge of mat facing screen

Duration: 27 minutes

Emphasis: Enjoy some quiet time in the restorative pose of Viparita Karani. We'll also explore some variations so you can stretch the inner thighs, outer hips and over the glutes too.

Props needed: Some wall space, a block, a blanket and an optional belt or tie.

Mat direction: n/a

Duration: 15 minutes

Emphasis: This short sequence of exercises will focus on stretching and strengthening your hands, fingers, wrists and forearms.

Props needed: Chair or blocks to sit on.

Mat direction: n/a

Duration: 36 minutes

Emphasis: Strengthen the core (abdomen and lower back) with these poses, paying particular attention to the Bandhas (or 'locks') which seal the energy within the body and heighten awareness. Note: Mula Bandha and Uddiyana Bandha should not be practiced during pregnancy or during menstruation.

Props needed: 2 blocks

Mat direction: Long side of the mat facing the screen will enable you to see best when you are lying down

Duration: 22 minutes

Emphasis: Stretches to improve mobility and ease in and around the shoulder joints

Props needed: A belt or strap, blocks to sit on if required

Mat direction: n/a

Duration: 17 minutes

Emphasis: Rest in these 3 supported poses to help you deeply stretch and completely relax

Props needed: 2 blocks, a blanket, yoga bolster (if you don't have a yoga bolster I'll show you how to make your own using your mat, a pillow and a blanket.

Mat Direction: Long edge of mat facing the screen.

Duration: 45 minutes

Emphasis: Stretch out tight muscles and ease hard-working joints after your cycle ride

Props needed: 4 blocks (or equivalent stack of books) for under the hands, and a blanket for under the knees if required

Mat Direction: Long edge of mat facing the screen.

Duration: 25 minutes

Emphasis: Rest in these 3 supported poses to help you relax and prepare for a good night's sleep

Props needed: 2 or 3 blocks, 2 towels, blanket, yoga bolster (if you don't have a yoga bolster I'll show you how to make your own using your mat, a pillow and a blanket.

Mat Direction: Short edge of mat facing the screen.

Duration: 47 minutes

Emphasis: This class invites you to explore the flexibility of your spine with some deeper backbends. If you have any back problems please practice the Gentle Backbend Flow instead.

Props needed: 2 blocks and a blanket for Savasana if required.

Mat Direction: Short edge of mat facing the screen.

Duration: 45 minutes

Emphasis: Release tension in the upper back and shoulders, and stretch the front of the body

Props needed: blanket, 1 block and a belt

Mat Direction: Short side of mat facing the screen

Duration: 23 minutes

Emphasis: Stretch out your inner, outer, fronts and backs of the legs

Props needed: 2 blocks (or a thick book) and a belt

Mat Direction: Long side of mat facing the screen

Duration: 19 minutes

Emphasis: These seated postures, all done with straight legs, will strengthen the inner, outer, front and back of the thighs.

Props needed: A rolled blanket.

Mat Direction: Long side of mat facing the screen

Duration: 40 minutes

Emphasis: Kneeling and standing lunges (Anjaneyasana and Virabhadrasana 1) Eagle pose (Garudasana) and Stomach Twist (Jathara Parivartanasana) with an added extra stretch.

Props needed: You might need a belt for the final stretch and a blanket for Savasana if required.

Mat Direction: Short edge of mat facing screen

Duration: 25 minutes

Emphasis: Enjoy a good whole-body stretch in these poses which are done kneeling on the floor. Please note this class might not be suitable if you have delicate knees.

Props needed: Blanket for padding under the knees and for Savasana if required.

Mat Direction: Short edge of mat facing screen

Duration: 14 minutes

Emphasis: 7 stretches to do when you've finished your run, cycle or other exercise and need to have a good stretch for the whole body

Props needed: Belt and possible a wall/chair to hold on to for balance.

Mat Direction: Short edge of mat facing screen.

Duration: 35 minutes

Emphasis: All round class with Gate Pose, Kneeling and Standing Backbends, Triangle Pose, Standing Forward Bend, Side Lunges and a Twist to finish.

Props needed: 2 blocks and a blanket.

Mat Direction: Long edge of mat facing screen.

Duration: 25 minutes

Emphasis: All round class with Crescent Moon, Warrior 1, Humble Warrior, Half Splits, Pigeon, Seated Twist and Cobblers Pose.

Props needed: 2 blocks and a blanket.

Mat Direction: Short edge of mat facing screen.

Duration: 37 minutes

Emphasis: This class will stretch and strengthen your feet and help mobilise all the little joints (there are 33 in each foot!). You will wake them up and invigorate them, then relax them with a foot massage.

Props needed: a block, a blanket, a tennis ball, some body lotion and some socks.

Mat Direction: Short edge of mat facing screen.

Duration: 40 minutes

Emphasis: Slow and gentle stretching class to release tension in your whole body and calm the thoughts in your mind. This is a good practice to do before bed to help ease you to a restful night's sleep.

Props needed: Blanket to sit on for the seated poses

Mat Direction: Short edge of mat facing screen

Duration: 30 minutes

Emphasis: Arms, spine, legs - a good class to do when you have low energy levels

Props needed: Belt and a blanket/block to sit on

Mat Direction: Long edge facing screen

Duration: 5 minutes

Emphasis: Short meditation to cultivate compassion for others

Props needed: Blanket/block to sit on

Mat Direction: n/a

Duration: 30 minutes

Emphasis: A variety of seated postures

Props needed: Blanket/block to sit on

Mat Direction: Short edge facing screen

Duration: 27 minutes

Emphasis: Grounding down through feet to feel rooted and stable

Props needed: None - blanket optional for savasana

Mat Direction: Long edge facing screen

Duration: 7 minutes

Emphasis:  Tips for lowering to the ground safely to protect your back, wrists and shoulders

Props needed: None

Mat Direction: Short edge of mat facing screen

Duration: 6 minutes

Emphasis:  Meditation to ground you when you are feeling emotional

Props needed: Folded blanket to sit on

Mat Direction: n/a

Duration: 16 minutes

Emphasis:  

Props needed: None

Mat Direction: Long edge of mat facing screen

Duration: 30 minutes

Emphasis: Strength building for abs, back, arms, legs and buttocks

Props: None

Mat direction: Short edge facing the screen

Duration: 60 minutes

Emphasis: Lengthening the sides of the waist and ribcage

Props: Folded blanket

Mat direction: Long edge facing the screen

Duration: 12 minutes

Emphasis: Relaxing and soothing for mind and body

Props: Folded blanket or blocks to sit on

Mat direction: It is not necessary to have a mat for this practice

Duration: 15 minutes

Emphasis: Stretching tight muscles at the back, front, outside and inside of the legs

Props needed: Chair, optional blocks if you want to stretch the back of your legs more

Mat direction: Short edge of mat facing screen

Duration: 30 minutes

Emphasis: Neck and shoulders

Props needed: Folded blanket

Mat direction: Short edge facing the screen

Duration: 38 minutes

Emphasis: Your whole body

Props needed: None unless you'd like a blanket for Savasana

Mat direction: Short edge facing the screen

Duration: 25 minutes

Emphasis: Stretching the legs with some slightly more challenging poses

Props needed: 2 blocks or bricks (depending on your flexibility), blanket, strap

Mat direction: Short edge facing the screen