Vinyasa Flow

Duration: 56 minutes

Emphasis:  We'll start with some rounds of Surya Namaskar (Sun Salutations) to warm the body up and then move on to practise Virabhadrasana III (Warrior 3 Pose), Urdhva Prasarita Eka Padasana (Standing Splits), Padangusthasana (Standing Forward Bend), Vrksasana (Tree Pose), two variations of Utthita Hasta Padangusthasana (Standing Hand to Big Toe Pose), the option to take Viparita Karani (Legs up the Wall Pose) or, if you are comfortable and familiar with it, Sarvangasana (Shoulderstand), Halasana (Plough Pose) and Matsyasana (Fish Pose).

Props needed: Two blankets, two blocks or thick books and a strap if you need it around your foot in Tree Pose.

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

Duration: 1 hour 4 minutes

Emphasis:  Some gentle twisting kneeling poses will start our class, followed by warming Sun Salutations. Then we'll add in some standing poses such as Extended Side Angle Pose (Utthita Parsvakonasana), Extended Triangle Pose (Utthita Trikonasana), Crescent Moon Pose (Anjaneyasana), Warrior 1 Pose (Virabhadrasana 1) and some variations of Revolved Side Angle Pose (Parivritta Parsvakonasana). Seated poses will include various twists in Wide Leg Forward Fold (Upavista Konasana). We'll finish with some symetrical poses such as Supine Bound Angle Pose (Supta Baddha Konasana), a gentle supported backbend and a supported Seated Forward Bend (Paschimottanasana). A lovely long Savasana will allow you to rest and restore after this strong flow.

Props needed: The whole lot!! - some blocks, bricks or thick books for under your hands, a blanket to kneel on if required and a strap to help you with the bind in one of the seated poses.

Mat direction: Start with the short edge of the mat facing the screen and then turn it sideways for the seated poses.

Duration: 55 minutes

Emphasis:  After warming up by swinging the arms and gently moving the spine we'll take some Sun Salutations. I'll guide you through a strong but steady-paced sequence that includes some kneeling poses, including lunges and Half-Splits (Ardha Hanumanasana) and kneeling variations of Triangle Pose (Trikonasana) and Revolved Trianle Pose (Parivrtta Trikonasana). We then move on to a sequence of standing lunge to Pyramid Pose (Parsvottanasana) and the standing variations of the two Triangle poses. Some seated core work follows to strengthen abdominal muscles, followed by some seated and supine twists, before we take Savasana for final relaxation. Remember the general rule for twists - lengthen and elongate your spine on the inhale to create more space, and then twist on the exhale, making sure to turn your neck gently. 

Props needed: Some blocks, bricks or thick books for under your hands and a blanket to kneel on if required.

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

Duration: 20 minutes

Emphasis:  Use this class as a warm-up and then choose another class (maybe a seated flow) for a longer practice, or use it as a complete practice in its own right. You'll move through Sun Salutations and add in Reverse Warrior (Viparita Virabhadrasana), a Warrior 2 variation (Virabhadrasana II) and Side Lunges (Skandasana), with lots of Single Leg Downward Facing Dog (Eka Pada Adho Mukha Svanasana).

Props needed: None required, unless you need a blanket for Savasana.

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

Duration: 70 minutes

Emphasis:  In this Sun Salutation based class we'll practice the two Gate Poses (Parighasana I and Parighasana II). Both of them strongly stretch the side of the torso, inviting space into the waist and between the ribs (these areas can get congested and squashed when we sit for long periods of time) and it will also stretch one leg whilst the other leg is bent. We'll do some other poses, such as Half Frog Pose (Ardha Bhekasana), a kneeling variation of Sugarcane Pose (Ardha Chandra Chapasana) and Revolved Half Hero Pose (Parivrtta Ardha Virasana) too.

Props needed: Two blocks or books for under your hands if your legs are tight, a strap or belt to help catch your foot, and a blanket to kneel on if required for padding, and for Savasana.

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

Duration: 52 minutes

Emphasis:  This class is based around Sun Salutations - in each round we'll add in 3 poses and repeat them 3 times, creating a sense of rhythm and tempo to the flow. Then we'll do two seated sequences, with slightly different variations of the poses in each.

Props needed: Two bricks or thick books, 2 blocks or thinner books, and a blanket to kneel on.

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

Duration: 30 minutes

Emphasis:  Each Sun Salutation includes a backbend that leads towards Dhanurasana (Bow Pose). It's a strong pose so, if deep backbends don't feel good for your back, then please stop at one of the more gentle options offered in the progression.

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

Mat direction: Short edge facing the screen.

Duration: 47 minutes

Emphasis:  Each consecutive Sun Salutation will offer a different version of Lizard Pose (Uttan Pristhasana), deepening it each time. Lizard Pose is a lovely hip-opener and stretches the ilio-psoas muscles which are situated close to the spine and within the pelvis, joining the lumbar spine to the top of your legs (click HERE to see a previous post and diagram of them). These core muscles get shortened in our culture of spending so much time sitting down and all the lunges and hip openers that we do in our yoga practice help to stretch and release them, improving posture and helping the lower back to feel more comfortable.

Props needed: A blanket to kneel on, a thick book or blocks for under your forearms when we deepen the Lizard Pose and possibly a strap to loop around your foot when we catch hold of it in one variation.

Mat direction: Short edge facing the screen.

Duration: 57 minutes

Emphasis:  In this class you'll strengthen your core (the front, sides and back of your torso and the pelvic floor) with some supine abdominal work including a preparation for Bakasana (Crow Pose), some side-lying hip mobility work which also strengthens the oblique abdominals, some Sun Salutations including Ardha Chandrasana (Half Moon Pose) plus Malasana (Garland Pose) which will lead on to Bakasana (Crow Pose). You'll finish with some supine stretches to relax and soften the areas that you have been working strongly.

Props needed: Blocks, bricks or books to put under your hands and a blanket for Savasana and to pad under your pelvis for the hip work if required.

Mat direction: Long edge facing the screen.

Duration: 25 minutes

Emphasis:  Are you up for some fun? This class will have you jumping and hopping all over your mat. Expect to practise Candle Pose (Prapidasana), Warrior 2 Pose (Virabhadrasana II), Goddess Pose (Uktakakonasana), Wild Thing (Camatkarasana), Side Arm Balance (Vasisthasana) and more, plus some hopping forward and back and side to side. I hope it will bring your heart-rate up and put a smile to your face. 

Props needed: None required, except if you need a blanket for Savasana.

Mat direction: Short edge facing the screen will work best for this class.

Duration: 34 minutes.

Emphasis:  Sun Salutation (Surya Namaskar) A, B, and C plus a couple of extra variations to keep you moving in different ways. 

Props needed:  A blanket for Savasana and to kneel on if required.

Mat direction: Short edge facing the screen.

Duration: 32 minutes

Emphasis:  In this class we'll be moving continuously through the poses to get energised and revitalised. We'll flow through two similar standing flows which include Warrior 2 Pose (Virabhadrasana II), Lizard Pose (Uttan Pristhasana), Pyramid Pose (Parsvottanasana), Standing Forward Bend (Prasarita Padottanasana), Goddess Pose (Utkan Konasana) twisting variation and Kneeling Side Plank Pose (Ardha Vasisthasana). There will also be 3 rounds of the 'Ha Kriya' - breath and movement combined to rev you up, get rid of stagnant energy and bring lots of fresh oxygen into the bloodstream. (Please note, this kriya is not suitable for those with high blood pressure). 

 
Props needed:  Possibly blocks or books for under your hands in Pyramid Pose (they'll give you a bit more room to straighten your leg) and a blanket for Savasana and to kneel on if required.

Mat direction: Long edge facing the screen.