Hatha Yoga

Duration: 37 minutes

Emphasis: This is a strong Iyengar-style class where we focus on standing postures, using the wall to help bring attention to the alignment of the body. You'll do Warrior 2 Pose (Virabhadrasana II), Triangle Pose (Trikonasana), Side Angle Pose (Utthita Parsvakonasana), Revolved Triangle Pose (Parivrtta Trikonasana), Tree Pose (Vrksasana) and Chair Pose (Utkatasana), holding all the poses for 3 breaths

Props required: Some clear wall space and a brick.

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

Duration: 29 minutes

Emphasis: Starting with some foot and ankle mobility work, you'll gradually work your way up the body, moving the hip joints, strengthening the core muscles, doing a backbend, a forward bend, a side-bend and a twist, moving the shoulder joints, strengthening the arms and hands and, finally, there's a bit of gentle movement for the neck. Every pose is done seated on a chair.

Props required: A chair and a brick

Mat direction: N/A.

Duration: 18 minutes

Emphasis: In this short class there are 5 different sequences - each one features a core strengthener, a gentle backbend and a forward bend. You'll repeat each sequence twice and then finish with a short Savasana, either lying on your back or possibly lying on your front in Crocodile Pose (Makrasana). It's short but it's a complete practice - you'll have moved your body in all directions.

Props required: A blanket for under your knees if required.

Mat direction: Either - you choose.

Duration: 36 minutes

Emphasis: You can do this class sitting on the floor or, if you prefer, you can do it seated on a chair. There are also a couple of kneeling poses right at the end. The focus is on your hands, arms, upper chest and back and your shoulders - stretching the muscles and other tissues and mobilising the joints.

Props required: A blanket to sit on and for under your knees plus a chair if required.

Mat direction: Either - you choose.

Duration: 12 minutes

Emphasis: Perfect if your working at a desk, are feeling a little under the weather but still want to move or if you have an injury you're taking care of, this short class is done seated on a chair. Expect gentle forward bends, backbends, side bends and twists for the upper body with just a couple of stretches for the legs.

Props needed: Two chairs (or a chair and a coffee table or similar).

Mat direction: N/A.

Duration: 23 minutes

Emphasis: Stretch the front of your body and bring some mobility to your spine with these gentle backbends. Each backbend is counter-posed with a gentle forward bend. Poses include Cow Pose (Bitilasana), Sphynx Pose (Salamba Bhujangasana), Camel Pose (Ustrasana), Melting Heart (Anahatasana), Bridge Pose (Setu Bandhasana) and a relaxing yet opening Savasana supported by blocks and a blanket.

Props needed: Two blocks and a blanket.

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

Duration: 32 minutes.

Emphasis: Most of the poses in this class feature hip openers that have the ankle over the opposite thigh in the 'figure 4' shape. You'll do some seated and supine poses to start, then come to standing for a sequence that includes some balancing (so stand close to a wall for a bit of extra stability), before finishing off with more seated and supine poses. It's nice and slow to give you time to get a really good stretch - I hope you enjoy it.

Props needed: A blanket and a wall if needed.

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

Duration: 27 minutes

Emphasis: In an Iyengar-style practice you'll hold the poses for a little longer than in a flow class and do each pose on both sides before moving on to the next one. This style of yoga has a focus on the alignment of your body too so expect quite a lot of instruction in each pose. The pace is slow and the poses (a mix of standing and seated) are straightforward - it's good to go back to basics every now and then.

Props needed: Blocks and a blanket.

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

Duration: 23 minutes

Emphasis: Enjoy this class of side-lying and seated poses which will stretch and strengthen legs and hips.

Props needed: A blanket and a yoga belt.

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

Duration: 13 minutes

Emphasis: Stretch your legs in this short seated class. Perfect if you've been walking, running, cycling or doing any other sport, it will stretch out those muscles that have been working so hard. Most of the poses are done in Wide Leg Forward Fold (Upavista Konasana), but there's a thigh stretch and a hip opener too.

Props needed: None needed except if you need a blanket or block to sit on.

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

Duration: 16 minutes

Emphasis: Sometimes core strength work is hard and there can be a resistance to doing it. This class has very doable strengthening poses that I hope you won't hate too much! ;-) Give it a try!

Props needed: None needed.

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

Duration: 12 minutes

Emphasis: Enjoy a good stretch using the support of the wall. Expect spinal extension, calf stretches, shoulder stretches, a hip opener, a thigh stretch, a little arm strength work and then a few minutes to relax with your legs up the wall.

Props needed: Some wall space.

Mat direction: Wherever works best for you.