Vinyasa Flow

Duration: 1 hr 16 minutes

Emphasis: This class is all about the hips! There's a seated and supine warm-up, then a standing pose sequence that features Triangle Pose (Trikonasana), Warrior 2 Pose (Virabhadrasana II), Pyramid Pose (Parsvottanasana), Side Lunges (Skandasana), Standing Forward Bend (Prasarita Padottanasana) and Goddess Pose (Utkata Konasana). Then we come back to the ground for an unusual hybrid of Childs Pose and Lizard Pose before doing that challenging, but ultimately freeing, hip opener Frog Pose (Mandukasana). A gentle supported Bridge Pose plus variations leads to the possibility of Shoulderstand before Happy Baby (Supta Balasana) takes us into Savasana. Enjoy the sensations during, and after, the class :-)

Props needed: Two bricks, blocks and a blanket.

Mat direction: Long edge facing the screen.

Duration: 48 minutes

Emphasis: After warming up with some seated stretches you'll do some Sun Salutations with extra poses that will stretch the arms and shoulders. Coming down to the ground you'll do some poses that stretch the legs and hips and then come up to do the pose that you've done all the preparation for - Gomukhasana (Cow-Face Pose). 

Props needed: A block, a blanket and a yoga belt (or tie from a bathrobe).

Mat direction: Short edge facing the screen.

Duration: 36 minutes

Emphasis: After a slow Sun Salutation A to warm up you'll do a modified Sun Salutation B and then two more with extra poses added in. Expect some spinal rotations, hamstring stretches and strengthening squats. A seated sequence completes the practice.

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

Mat direction: Short edge facing the screen.

Duration: 34 minutes

Emphasis: In this class we mobilise and stretch the shoulders, specifically moving the shoulderblades. Expect some Warrior 1 (Virabhadrasana 1), Humble Warrior (Baddha Virabhadrasana), Pyramid Pose (Parsvottanasana) and Wide Leg Standing Forward Bend (Prasarita Parsvottanasana) for your standing poses. Following a Child's Pose variation (Balasana) and a variation of (Psychic Union Pose (Yoga Mudrasana, you'll lie down for a lovely flowy twist that focusses on the upper back and then Supine Bound Angle Pose (Supta Baddha Konasana) before the final relaxation in Savasana. Please note: Yoga Mudrasana can be contraindicated for the neck so if you have any neck issues please skip this pose and take Child's Pose instead.

Props Needed: A blanket for under your knees and a yoga belt or tie from a bathrobe. If you have a resistance band you might want to use it for the warm-up.

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

Duration: 52 minutes

Emphasis: I'm sure you've worked out from the title that this class features twists and lunges! You'll do a warm-up of seated twists plus a slow round of Sun Salutations then you'll move into a kneeling lunge flow. For the second flow where you'll be doing standing lunges it will help your balance to have a wall behind you to push your heel into. After the standing flows you'll come down to the floor for a bit of core work then a supine twist and finally you'll come back to a seated sequence before taking a nice long Savasana.

Props Needed: A blanket if needed for under your knees.

Mat direction: Short edge of the mat against a wall if you have space (you could always use a door if you're sure no-one's going to want to use it! ;-)).

Duration: 23 minutes

Emphasis:  This is a simple repetitive flow... but it's hard work! From Standing Forward Bend you'll walk your hands forward to Downward Facing Dog and then back again to Standing Forward Bend. Each time another pose will be added into the flow, including Plank Pose (Phalakasana), Side Arm Balance (Vasisthasana), Runner's Lunge Pose (Utthita Ashwa Sanchalanasana), Revolved Runner's Lunge Pose (Parivrtta Utthita Ashwa Sanchalanasana) and Side Angle Pose (Utthita Parsvakonasana). Garland Pose (Malasana) is the final pose before you lie down for a well-deserved Savasana.

Props needed: You might need a block.

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

Duration: 20 minutes

Emphasis:  This is a short circular flow, perfect for when you don't have much time but want to fit your practice in. Expect Sun Salutations to warm-up then you'll add on some poses such as Warrior 1 (Virabhadrasana I) and Reverse Warrior (Viparita Virabhadrasana) facing the front of the mat, Goddess Pose (Utkata Konasana) facing the side of the mat and then repeating the Warrior poses facing the back of the mat. The whole sequence is then repeated to take you round in a circle and back to where you started. The sequence is then repeated once more at a slightly faster pace. Then it's onto the floor for some supine core strengtheners and a relaxing twist before a short Savasana.

Props needed: None needed.

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

Duration: 46 minutes

Emphasis:  In this circular flow you'll warm up with Sun Salutation A and then in the next round poses such as Half Splits (Ardha Hanumanasana), a variation of Revolved Triangle Pose (Parivrtta Trikonasana), Side Lunge (Skandasana) and Revolved Wide Legged Forward Bend Pose (Parivrtta Prasarita Padottanasana. The sequence is repeated once with kneeling poses and then again with standing poses and it will take you from the front of the mat to the side of the mat to the back of the mat, and around again to finish where you started from. Some supine leg stretches finish the focus on the legs and lead you into Savasana.

Props needed: A blanket to kneel on, two bricks and a yoga belt.

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

Duration: 49 minutes

Emphasis:  This vinyasa flow class will take you through a warm-up, a round of basic Sun Salutations (Surya Namaskar) and then some creative sequences which include Side Angle Pose (Parsvakonasana), Triangle Pose (Trikonasana), Warrior I Pose (Virabhadrasana I), Humble Warrior (Baddha Virabhadrasana), Garland Pose (Malasana), Standing Hand To Big Toe Pose (Utthita Hasta Padangusthasana), Head To Knee Pose (Janu Sirsasana) and variations, Boat Pose (Navasana) and Bound Angle Pose (Baddha Konasana).

Props needed: A block, a yoga belt and a blanket for Savasana.

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

Duration: 39 minutes

Emphasis:  In this creative flow you'll repeat the sequence twice so that you travel around the mat in a circular way. You'll practise familiar poses such as Side Angle Pose (Parsvakonasana), Reverse Warrior (Viparita Virabhadrasana) and Goddess Pose (Utkata Konasana) in the standing mandala and variations of Bharadvaja's Twist (Bharadvajasana) in the seated mandala.

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

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

Duration: 1hr 14 minutes

Emphasis:  After a brief centering meditation, a seated warm up and a round of Sun Salutation prepare the body for the movements to come. The flow takes you through the repetitive movements of a twist, a side stretch and the arm position of Eagle Pose (Garudasana) with some hip-openers added in for good measure. I hope this 'all-round' flow feels good for you in both body and mind.

Props needed: Two blocks and a blanket.

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

Duration: 42 minutes

Emphasis:  After warming up with some Sun Salutations (Surya Namaskar), a repetitive flow which moves from one end to the other end of the mat follows. Expect Crescent Moon Pose (Anjaneyasana), Revolved Side Angle Pose (Parivrtta Parsvakonasana), Wide Leg Standing Forward Bend (Prasarita Padottanasana) plus a twist, High Lunge (Alanasana), Single Leg Downward Facing Dog (Eka Pada Adho Mukha Svanasana) and Hand to Foot Pose (Padahastasana). A Child's Pose (Balasana) and then the possibility of a prone Savasana in Crocodile Pose (Makrasana) complete the class. Note: you might notice that the background is around the other way from the usual orientation ... I didn't 'mirror' you when I recorded it but realised that it would work better if I had so that you wouldn't be turning away from the screen - so I used a hitherto unexplored fancy thingummy on my editing software and flipped it round the other way!

Props needed: A blanket if you need one to pad your knee.

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