Hatha Yoga

Duration: 8 minutes

Emphasis: In this tutorial I offer some adaptations that you can make to Bridge Pose (Setu Bandha) if you find it limiting. You'll learn some ways to lift your hips higher, make your knees more comfortable and deepen the backbend in the upper spine.

Props required: Two blocks and a belt.

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

Duration: 26 minutes

Emphasis: If you find kneeling a challenge then why not try this variation on a vinyasa flow class? There's no kneeling and even dropping to your knees from Downward Facing Dog (Adho Mukha Svanasana) to Sphynx Pose (Salamba Bhujangasana) can be adapted. Expect the familiar poses that you find in a flow class plus some poses that strengthen the thighs and around the knees. If you don't have any knee issues you can go a bit deeper into the poses where the knees are bent.

Props required: A blanket if you'd like some padding under your hip when lying on your side.

Mat direction: Short edge of the mat for the flow sequence then you might find it easier to turn your mat sideways for the supine sequence.

Duration: 9 minutes

Emphasis: This class can be used as a warm-up before the rest of your practice or a little bit of energetic movement for the joints and muscles at the beginning of the day or if you've been sitting for a long time and just need to get everything going again. It's quick, simple and I hope you'll feel lighter and brighter and ready to go afterwards.

Props required: N/A.

Mat direction: It doesn't matter - you don't even really need a mat to do this practice.

Duration: 60 minutes

Emphasis: We start with some eye exercises to help strengthen the muscles around the eyes and focus the attention. After a gentle seated and kneeling warm-up you'll come up to standing and we'll learn the Moon Salutation, Chandra Namaskar. This standing sequence takes you from side to side, repeating the poses. Some gentle seated and supine poses follow before relaxing in a supported Savasana

Props required: A blanket and two cushions or two blocks.

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

Duration: 19 minutes

Emphasis: I had a request for some exercises that would help to keep the knees strong and mobile, so here are some poses and movements that will help to support them. Useful if you have an injury or knee issue already but also good for preventative use. Please Note: if you do have a problem with your knees please get a diagnosis from your healthcare professional - I am not a qualified therapist and what I offer here are suggestions.  The teacher I mention is Jill Miller at https://www.tuneupfitness.com. If you're interested in myofascial release this blog post is really informative https://www.tuneupfitness.com/blog/fascia-myofascial-release . 

Props required: A blanket, blocks, a pillow or bolster, a tennis ball and a sturdy table to sit on.

Mat direction: It doesn't matter for this class.

Duration: 4 minutes

Emphasis: If Child's Pose isn't comfortable for you, maybe because your back or knees don't like the deep flexion, this tutorial aims to offer you some alternative ways to do the pose. I show you how to use props such as a pillow, block and blanket to give yourself a little more space so that you can get the benefits of the pose (a restful stretch for the back) without feeling discomfort that you must endure.

Props required: A blanket, blocks and a pillow or bolster.

Mat direction: It doesn't matter for this class.

Duration: 12 minutes

Emphasis: Link movement with breath in this simple, repetitive sequence that will have you stepping across the mat and doing a mobility exercise at each side. This is a great practice for raising the energy, doing some breathing and getting you going in the mornings - or for when you want to do a little yoga but don't have much time.

Props required: None required.

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

Duration: 34 minutes

Emphasis: After a seated and kneeling warm up to prepare your back, you'll do a slow sequence that features Sphynx Pose (Salamba Bhujangasana), Locust Pose (Salabhasana), Crescent Moon Pose (Anjaneyasana) and Melting Heart Pose (Anahatasana). The next round deepens the poses. Coming down to the floor you'll do some counterposes such as Child's Pose (Balasana), Happy Baby Pose (Ananda Balasana) and Supine Twist (Supta Matsyendrasana) before resting on the blocks for Savasana.

Props required: Two blocks and a blanket.

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

Duration: 10 minutes

Emphasis: The intention of this class is to inspire you to take 10 minutes at the beginning or end of your day to do a little bit of yoga. Even if you think you haven't got time for your practice you can do a little just as you are getting out of, or getting into bed.  You can do it when you are staying somewhere you don't have access to a yoga mat or when you don't have much space at all. If your bedroom is an electronics-free zone then watch the video and incorporate the stretches into your own routine - it's just to give you an idea of what you can do.

Props required: A bed!

Mat direction: N/A.

Duration:  31 minutes

Emphasis: In this class we do some of the poses with animal names. Expect spinal mobility in Cow Pose (Bitilasana), Cow Pose (Marjareyasana) and Puppy Pose aka Half-Dog Pose (Uttana Shishosana), hip opening in Lizard Pose (Uttan Pristhasana) and Pigeon Pose (Eka Pada Rajkapotasana), some stretching to the back of the legs in Heron Pose (Krounchasana), the gentlest backbend in Crocodile Pose (Makrasana) and a slightly deeper backbend in supported Fish Pose (Matsyasana) .

Props needed: A blanket to kneel on and blocks/bricks for Lizard Pose if required.

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

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: 28 minutes

Emphasis: This class is all about checking your alignment in some of the standing poses. Using a wall to lean against, you'll use it not only to help you balance but also as a reference point to help you line your body up. You'll get a really good stretch and probably realise that you can go deeper into the poses than you thought you could.

Props needed: Some wall space, two blocks or a brick and a yoga belt with a loop plus blanket if you'd like one to relax at the end.

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