Hatha Yoga

Duration: 45 minutes

Emphasis:  Hatha Yoga is often used as a generic term for a class that is slower paced and does each pose on the right side, then the left before moving on to the next one. It doesn't incorporate joining the poses together to make a 'flow'. In Classical Hatha Yoga the poses are held for between 5-9 breaths to build strength, stamina and focussed attention. In this class we'll move through some warm-up poses before practising Trikonasana (Triangle Pose), Parsvottanasana (Pyramid Pose), Prasarita Padottonasana (Wide Legged Forward Bend), Malasana (Garland Pose), Paschimottanasana (Seated Forward Bend), Setu Bhandasana (Bridge Pose), Viparita Karani (Reclined Legs Raised Pose) with blocks beneath the pelvis, Sarvangasana (Shoulderstand), Matsyasana (Fish Pose) and Ananda Balasana (Happy Baby Pose).

Props needed: A blanket, two blocks or thick books, a brick if you have one, and a blanket.

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

   Duration: 36 minutes

Duration: 37 minutes

Emphasis:  In this class you'll prepare your body for Gomukhasana Pose. You'll start with Gomukhasana Pose to see how it feels without the preparatory work, then stretch the arms and shoulders in Balasana (Child's Pose), a variation of Anahatasana (Puppy Dog Pose) and Upavistha Yoga Mudrasana (Seated Yoga Seal Pose). You'll then work on the legs in Sucirandhrasana (Eye of the Needle Pose) and some lovely supine twists followed by Ardha Gomukhasana variation (Half Cow Face Pose variation). You'll do a final shoulder opener before setting up for the full Gomukhasana Pose once more, paying attention to how it (hopefully!) feels more available and spacious after all the preparation.

Props needed: A strap and two blocks or thick books.

Mat direction: Long side of the mat facing the screen so you can see more easily whilst lying down.

Duration: 26 minutes

Emphasis:  Relax lying on your mat for this sequence of supine twists, which will include the Stomach Twist (Jathara Parivartanasana) and the Reclining Hand to Big Toe poses (Supta Padanghustasana). We'll practice Sphynx Pose (Salamba Bhujangasana) and Half Frog Pose (Ardha Mandukasana), leading to Supine Spinal Twist (sometimes known as Cross Twist and, in Sanskrit, as Supta Matsyendrasana).

Props needed: A strap, a folded blanket to put under your knee, plus an extra one (or a block) to put under your head.

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

Duration: 30 minutes

Emphasis:  A sequence of kneeling and seated twists which will help bring mobility to your spine, back muscles, chest and abdominals and give your digestive organs a squeeze and massage (so this would be good if your system is sluggish). We finish with a short, relaxing, seated meditation where you'll bring your attention to your spine and your connection to the earth.

Props needed: A folded blanket to sit and kneel on, plus a long strap (you could tie two together if yours isn't long enough).

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

Duration: 28 minutes

Emphasis:  A seated sequence of poses to gently move your joints and stretch your muscles. Do this class on its own or add on an extra one afterwards if you want a longer practice.

Props needed: A block or folded blanket to sit on, two blocks or a thick book for the full-body stretch and a blanket for Savasana.

Mat direction: Long edge of the mat facing the screen might be best to help you see the supine poses.

Duration: 19 minutes

Emphasis:  If you want to wake up your energy then these practices will do the trick. You'll move your body in all directions in repetitive and rhythmic movements which will help to release tension and allow your energy (known in yoga as Prana) to flow freely throughout your body. Please note: some of these practices might make you feel dizzy so if you have a tendency towards lightheadedness you might want to skip these ones - I'll mention them so you know which ones to avoid.

Props needed: Maybe a wall or table might be helpful to steady yourself if you feel a bit dizzy.

Mat direction: n/a.

Duration: 21 minutes

Emphasis:  Use a chair to help stretch your legs and your hips. In this class we'll do some variations of Warrior 1 (Virabhadrasana I), Warrior 2 (Virabhadrasana II), Hand to Big Toe Pose (Utthita Padangusthasana), and Pyramid Pose (Parsvottanasana). We'll then do an extra-deep hip opener before we do a variation of Side Angle Pose (Utthita Parsvakonasana) then we'll stretch out in a variation of Downward Facing Dog (Adho Mukha Svanasana) before relaxing with legs up on the seat of the chair.

Props needed: A chair!

Mat direction: Having your mat and chair slightly at an angle to the screen will give you the best view.

Duration: 21 minutes

Emphasis:  Been sitting on the sofa for a while? It's time to slide off onto the floor and let the sofa help you do a little yoga. In this class we'll practise Staff Pose with Raised Hands (Urdhva Hasta Dandasana), some side bends, twists and forward bends including Wide Legged Seated Forward Bend (Upavista Konasana). We'll practice Bound Angle Pose (Baddha Konasana) both sitting upright, allowing the sofa to make this pose so much more easeful than usual, and lying down with the feet on the edge of the sofa before relaxing in a supported Savasana for a short while. Please note, I had some issues with background noise in this video so the volume may be a little low - apologies for that.

Props needed: A sofa!!

Mat direction: N/A

Duration: 25 minutes

Emphasis:  Stretch your body in this slow sequence of poses where we will use a bolster for support. You'll practice Hero Pose (Virasana) with a shoulder opener and a twist, a variation of Half Lord of the Fishes Pose (Ardha Matsyendrasana), Garland Pose (Malasana) seated on the bolster, a gentle reclining hip opener and the Stomach Twist (Jathara Parivartanasana) before resting in Savasana.

Props needed: If you don't have a bolster you'll need a yoga mat, blanket and pillow to make one and then either a second mat or another blanket if you are practising on a hard floor. If you have knee issues you might want a second pillow to make the bolster bigger or have a block to make the bolster higher so you have more space in your knees.

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

Duration: 16 minutes

Emphasis:  Take a few minutes out from your busy day to do Legs-up-the-Wall Pose (Viparita Karani) and rest for a while. This relaxing pose is beneficial for the heart, the veins of your legs, your nervous system and your mind. We'll add in some other gentle poses here such as a variation of Bound Angle Pose(Baddha Konasana), a variation of Wide Leg Seated Forward Fold (Upavista Konasana), a gentle supported backbend and a shoulder stretch.

Props needed: A block or book and a folded blanket.

Mat direction: Long edge of the mat facing the screen so you can turn your head to see, or you might prefer to watch the video once through so you know what to expect and then follow along without needing to look.

Duration: 21 minutes

Emphasis:  We often use Child's Pose as a resting pose but in this class we'll explore some different variations including Sasangasana (Rabbit Pose) and Seated Yoga Seal Pose (Upavista Yoga Mudra), a variation of Melting Heart Pose, also known as Extended Puppy Pose (Uttana Shishosana) and a variation of Thread the Needle Pose with wide knees (Parsva Balasana). Please note that in Rabbit Pose and Seated Yoga Seal Pose the crown of the head is on the floor and, even though not much weight should be on the head, if you have any neck problems at all these poses are not recommended.

Props needed: A blanket for under your knees if required, a strap to help you reach your heels in Rabbit Pose if required and two blocks or a books to put your elbows on for the Extended Puppy Pose variation .

Mat direction: Short edge facing the screen.