Recent Articles in Vinyasa Flow

Duration: 30 minutes

Emphasis: In these repetitive sequences our Sun Salutations start and finish at the back of the mat and include Cat and Cow Pose (Marjariasana and Bitilasana), Garland Pose (Malasana), Standing Forward Bend (Uttanasana) and various standing poses.

Props needed: A flat block or book and a blanket for your knees if required.

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

Duration: 1 hr 16 minutes

Emphasis: A flow class without the usual Sun Salutations, these sequences take you through Standing Forward Bend (Prasarita Padottonasana), Side Lunge (Skandasana), Crescent Moon Pose (Anjaneyasana), Downward Facing Dog (Adho Mukha Svanasana), Warrior 2 (Virabhadrasana II), Reverse Warrior (Viparita Virabhadrasana), Trikonasana (Trikonasana), back into Standing Forward Bend, into a variation of Goddess Pose (Utkata Konasana) and the we round it off with a Tree Pose (Vrksasana) before doing the same again to the left side. The sequence is repeated again, swapping in a few different poses before we come down to the floor for some seated poses which include forward bends and twists such as Head to Knee Pose (Janu Sirsasana), two twists (Marichyasana 1 and 3) and a little bit of work on Bound Angle Pose (Baddha Konasana). We finish with some Leg Lowering and a Happy Baby Pose (Ananda Balasana).

Props needed: Two blocks, a blanket and a yoga belt or tie from a bathrobe.

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

Duration: 20 minutes

Emphasis:  In this class we warm up with 2 rounds of Sun Salutation A and then do 3 more rounds which each have a variation of a standing forward bend.

Props needed: Bricks, blocks or thick books to put under your hands for the standing forward bends.

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

Duration: 46 minutes

Emphasis:  In this class you'll move around the mat in a circular flow. Starting with 2 rounds of Sun Salutation to warm up, our next sequence will move into standing poses that take us around to face the back of the mat. The exact sequence is repeated again to bring you around once more to the front. The next sequence will also follow this circular flow, before taking you down to the ground for a supine backbend and some hip stretches.

Props needed: None required.

Mat direction: Short edge of the mat facing the screen will give you the best view although there will be times when you'll be facing the other way and won't be able to see the video.

Duration: 1hr 15 minutes

Emphasis:  In this recording of a 'live' class I'll take you through 4 movements that will bring mobility and flexibility to your spine - in each of the sequence we'll repeat backbends, forward bends, side bends and twists. We'll start with a seated warm-up, move through a kneeling lunge sequence followed by 3 standing sequences, before coming back down to seated sequences once more. A short, simple breathing practice and Savasana round off the class and will leave you feeling ease and freedom in both body and mind.

Props needed: Two blocks or books and a blanket.

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

Duration: 19 minutes

Emphasis:  Expect some upper body strength work in this short flow as we move from Plank Pose (Phalakasana) to Side Plank Pose (Vasisthasana) to Upward Plank Pose (Purvottanasana). You'll do some other poses that require straight legs too, including Triangle Pose (Trikonasana), Seated Forward Bend (Paschimottanasana) and Floating Stick Pose (Utpluti Dandasana). Just two poses require bent knees - Garland Pose (Malasana) and Archer Pose (Akarna Dhanurasana).

Props needed: Two bricks or 4 blocks or some books.

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

Duration: 21 minutes

Emphasis: Sun Salutations A and B to warm up then more Sun Salutation Bs with extra standing poses added in, repeated 3 times.

Props needed: None required except a blanket for Savasana.

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

Duration: 42 minutes

Emphasis: Dancer Pose is a challenging one. It requires you to do a strong backbend with open shoulders whilst standing on one leg. I cannot imagine a time when I will be able to do the full pose - arms over the head holding my foot! - but there are ways to practise and progress this pose to make it more comfortable and accessible. If you're curious to try this pose, join me for this tutorial where we'll prepare with Sun Salutations and poses that stretch the shoulders and front of hips and thighs, and progress the backbends before taking some different variations of Dancer's Pose. You can stop off at any variation that suits you best and please note that this is a pose that requires much practice - don't expect to just be able to do it straight away. As you'll see from the final variation I am far from being able to hold my foot but the strap enables me to do my best version that I can at this moment.

Props needed: A strap with a loop in it, a blanket, some wall space.

Mat direction: Short edge of the mat facing the screen will work best I think.

Duration: 1 hr 12 minutes

Emphasis:  Recording of a live Zoom class which features several rounds of Sun Salutations, each one adding in new poses.

Props needed: 2 blocks plus some extra height of bricks or books to put your hands on, and a blanket.

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

Duration: 37 minutes

Emphasis: This flow class will strengthen your whole body - there are lots of forearm planks! - but it's balanced with Downward Facing Dogs (Urdhva Mukha Svanasana) and Standing Forward Bends (Uttanasana) to give you a little breather in between each one. In each sequence there's a variation of Dolphin Pose (Ardha Pincha Mayurasana) that will also involve engaging muscles throughout your whole body. This class will be hard work but you'll feel invigorated and empowered afterwards :-)

Props needed: Two blocks for the shoulder openers and a blanket if required for Svanasana.

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

Duration: 22 minutes

Emphasis:  Four rounds of Sun Salutation, each with a different variation of Warrior 2 Pose (Virabhadrasana II).

Props needed: None required.

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

Duration: 35 minutes

Emphasis:  Nearly all the poses in this class are twists - and you'll strengthen and stretch your core muscles too.

Props needed: 2 blocks and a blanket.

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