On line yoga videos for beginners and intermediates

Duration: 53 minutes

Emphasis:  Sun Salutations with Crescent Moon Pose (Anjaneyasana) and Warrior 1 Pose (Virabhadrasana 1) with hands interlocked behind the back to stretch the chest and the arms.

Props needed:  A blanket for under your knees and for Savasana if required. A strap in case you find interlocking your fingers behind your back difficult.

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

Duration: 41 minutes

Emphasis:  Slow and steady, this flow has minimal instruction from me, giving you time to make your own adjustments and focus on your breathing in each pose. There's a kneeling flow first, followed by a standing flow and the class finishes up with some supine poses before a nice long Savasana.

Props needed:  A blanket for under your knees and for Savasana if required. A block or book to put under your hand.

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

Duration: 18 minutes

Emphasis:  Practice Table Pose (Bharmanasana) and Chair Pose (Utkatasana) and some variations of these poses in this short flow. These poses will strengthen the whole body.

Props needed:  None required.

Mat direction: Short side of the mat facing the screen

Duration: 48 minutes

Emphasis:  We'll start slowly with a top-to-toe warm up, bringing mobility to the joints and warmth to the muscles. We'll then move through some slow Sun Salutations, adding some variations of postures such as Salabasana (Locust Pose) and Ustrasana (Camel Pose). We'll then take a slow cool down and relax from toe-back-up-to-top before Savasana.

Props needed:  Blanket for padding the knees and for Savasana if required. Blocks or bricks if you have them for one of the Ustrasana variations.

Mat direction: Long side of the mat facing the screen

Duration: 24 minutes

Emphasis:  Warm up with a Surya Namaskar A then try some variations on a Surya Namaskar B which include some press-up dips to strengthen the upper body and some seated twists to finish. Please note: I'm having some problems with the focusing of my camera at the moment - having played with all the various settings to no avail I think it might be time to retire it and get a new one. You might notice the video goes out of focus a couple of times for which I apologise. I hope it doesn't spoil your enjoyment of your class.  

Props needed:  Blocks or a thick book to sit on in Virasana (Hero Pose) if required.

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

Duration: 18 minutes

Emphasis:  An all-round flow with lots of standing postures which will strengthen and stretch your legs and move your shoulders through their range of movement. There are some forward bends, gentle backbends and side stretches, all done in quick succession to give you a complete full-body class in under 20 minutes.

Props needed:  None needed except maybe a blanket for Savasana if required.

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

Duration: 45 minutes

Emphasis:  A strong flow class with 6 rounds of Sun Salutations with a quad stretch and a backbend in each one.

Props needed: A blanket to put under your knee, possibly a block for under your hand and a strap to loop around your foot if you can't reach it.

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

Duration: 48 minutes

Emphasis:  This class focusses on working your arms and shoulders in slow and steady Sun Salutations. In each round there is an added Warrior 2 (Virabhadrasana 2) pose with a different arm variation.

Props needed: Blocks or a thick book to put under your hand in Half-Moon Pose (Ardha Chandrasana), blanket for Savasana. 

Mat direction: Short edge facing the screen.

Duration: 26 minutes

Emphasis:  There's no weight-bearing on the hands and wrists in this class - no downward dogs, planks, lowering to the floor or cobra - just standing poses linked together followed by some seated postures. Expect a couple of balancing poses and some deep twists.

Props needed: Possibly a blanket or block to sit on and a strap to help you reach your foot if your hamstrings are tight.

Mat direction: Short edge facing the screen.

Duration: 47 minutes

Emphasis:  A slow and steady flow that works the whole body - with standing, seated and kneeling poses, twists and leg stretches plus Candle Pose (Prapidasana) for balance.

Props needed: A blanket and a belt.

Mat direction: Short edge facing the screen.

Duration: 1 hour, 5 minutes

Emphasis:  Stretch the front of your body with this class featuring multiple vinyasas with lunges and leg stretches, Standing Splits and Half Moon Pose, Pigeon and Bow Pose. This is a strong class and might not be suitable for you if you have delicate knees. Please use props to adjust the poses if necessary - blanket under the knee or blocks under the hands - and don't push past your edge into strain or pain.

Props needed: Blocks and a blanket

Mat direction: Short edge facing the screen.

Duration: 46 minutes

Emphasis:  Build your strength with this sequence which blends the use of hand weights with familiar yoga poses. It's really important to continue to do strength and resistance work as we get older - it helps to prevent osteoporosis and muscle loss (sarcopenia) - and incorporating it into your regular yoga practice, which already offers a good amount of weight-bearing, is an easy way to make sure you're doing enough.

Props needed: 2 light handweights or 2 small plastic bottles full of water, a belt.

Mat direction: Short edge facing the screen.

Duration: 29 minutes

Emphasis:  A slow flow to open tight pectoral muscles at the top of the chest, bring mobility to the spine, and stretch the front of the shoulders, the inner arms, and the abdominal muscles too.

Props needed: A belt and a block to sit on if you need it for the seated postures and to put under your head for the final pose.

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

Duration: 30 minutes

Emphasis:  A standing flow class with minimal weight-bearing on the hands and wrists. Lots of moving the arms and shoulders in all direction to promote ease of movement and some long holds in the poses to strengthen the legs.

Props needed: 2 or more blocks to put under your hands if you need them in Standing Forward Bend.

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

Duration: 27 minutes

Emphasis:  This class will build strength in your arms, core and legs and challenge your balance too.

Props needed: None.

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

Duration: 34 minutes

Emphasis:  This slow flow class will stretch your Psoas muscles deeply. If you want a more gentle psoas stretch go to the Hatha Section and choose the class "Poses to Stretch your Psoas Muscle".

Props needed: A blanket to put under your knee, blocks to rest your forearms on in Lizard Pose, possibly a belt to loop around your foot.

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

Duration: 45 minutes

Emphasis:  Plenty of Sun Salutations with Bow Pose variations.

Props needed: You might need a belt to loop round your foot in Kneeling Bow Pose if you can't quite catch with your hand. A blanket to kneel on.

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

Duration: 12 minutes

Emphasis: Dynamic Sun Salutation B to get your energy revved up.

Props needed: None needed.

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

Duration: 46 minutes

Emphasis: Lots of work on the shoulders to encourage a good range of movement.

Props needed: A blanket, a belt and a block.

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

Duration: 26 minutes

Emphasis: An uplifting flow sequence.

Props needed: A block or a book to put under your heels if you need it for Malasana, a blanket for Savasana.

Mat direction: Short edge of mat facing screen.

Duration: 45 minutes

Emphasis: A sequence of standing and seated poses to increase focus, strength and stability.

Props needed: 2 blocks or bricks, or books for under the hands if your hamstrings are tight, a belt and a blanket.

Mat direction: Short edge of mat facing screen. You might want to place your mat near a wall or table to help steady you if you find balancing a challenge.

Duration: 63 minutes

Emphasis: A steady, strong flow featuring Chair Pose, Standing Splits, Warrior 3, Garland Pose, Half Splits, Candle Pose, Leg Lowering and Supported Shoulderstand.

Props needed: 2 flat blocks plus extra blocks or books for under your hands if you have tight hamstrings, a belt and a blanket.

Mat direction: Short edge of mat facing screen

Duration: 23 minutes

Emphasis: This sequence of standing poses is repeated twice on each side to take you around the mat in a circle. At the end of the sequence there is the option to add in some seated poses of your choice, or go straight to Savasana.

Props needed: No props required

Mat direction: Short side of the mat facing the screen, but there will be times in the flow when you cannot see the screen.

Duration: 1 hour

Emphasis: Sequences to increase mobility in the hip joint

Props needed: Optional - you might need a blanket for under knees, blocks to help with balance and a belt to loop around your foot.

Mat Direction: Short edge of mat facing the screen.

Duration: 49 minutes

Emphasis: 1 Sun Salutation followed by a sequence of standing and sitting poses that will open the hips and deeply stretch the quads (fronts of thighs). Please note: this class is not suitable for you if you have delicate knees. You can adapt the poses using a belt looped around your foot and pad the knee with a blanket but please take care of your knees and make sure you are warmed-up before beginning this class.

Props needed: You might need a belt to catch your foot, blocks to put under your hand and a blanket for padding.

Mat Direction: Long side of mat facing the screen

Duration: 45 minutes

Emphasis: Sun Salutations pausing in Uttanasana (Standing Forward Bend) and Malasana (Garland Pose) for deep hip flexion and stretch for the back of the body.

Props needed: Block and belt for Malasana variations and blanket for Savasana if required.

Mat Direction: Short edge of mat facing screen

Duration: 35 minutes

Emphasis: Sun Salutation B with variations of Chair Pose (Utkatasana).

Props needed: Blanket for Savasana if required.

Mat Direction: Short edge of mat facing screen

* oops I made an error - I incorrectly referred to a forward bend as Hasta Padangusthasana - it should be Padahastasana

Duration: 33 minutes

Emphasis: Get a good stretch for arms, legs and spine.

Props needed: Blanket or block to sit on and possibly a block for under your hands.

Mat Direction: Long side of mat facing screen

Duration: 55 minutes

Emphasis: A strong class with lots of vinyasas but minimal instruction from me. Plenty of time to breathe deeply and get centred in the poses with no distractions. Note: Strong work for wrists and knees. If you have knee or wrist issues please modify the poses to suit.

Props needed: Belt, blanket for Savasana, optional 2 blocks to go under your hands

Mat Direction: Short edge of mat facing screen

Duration: 27 minutes

Emphasis: Sun Salutation to warm up, followed by preparatory poses that build up to Bakasana (Crow Pose). Expect this class to contain lots of arm strength and core work but be fun too.

Props needed: 2 blocks or a thick book and a pillow for padding

Mat Direction: Short edge facing screen

Duration: 50 minutes

Emphasis: Lots of vinyasa, standing poses, balances and some seated poses too

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

Mat Direction: Short edge facing screen

Duration: 40 minutes

Emphasis: Arm strength, core strength, stretch for the back of the body

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

Mat Direction: Short edge facing screen

Duration: 50 minutes

Emphasis:  No particular emphasis - a bit of everything

Props needed: Two blocks, two blankets and a belt

Mat Direction: Short edge of mat facing screen

Duration: 31 minutes

Emphasis: Stretch inner thighs, outer thighs and shoulders

Props needed: Block, belt

Mat Direction: Short edge of mat facing screen

Duration: 19 minutes

Emphasis: Strengthen the legs and open the chest and shoulders

Props needed: None

Mat Direction: Short edge of mat facing screen

Duration: 9 minutes

Emphasis: Warming, invigorating sequence to strengthen and stretch the whole body

Props needed: None

Mat direction: Short edge facing the screen

Duration: 45 minutes

Emphasis: Leg strengthening

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

Mat direction: Short edge facing the screen

Duration: 40 minutes

Emphasis: Strengthening and stretching the whole body - with a little bit of core work too

Props needed: Folded blanket to sit on and for Savasana

Mat direction: Short edge facing the screen