Recent Articles in Vinyasa Flow

Duration: 32 minutes

Emphasis:  After warming up with some Sun Salutations we'll practice a simple sequence that includes Crescent Lunge (Alanasana), Revolved Lunge Pose (Parivrtta Utthita Ashwa Sanchalanasana), Warrior 3 (Virabhadrasana III), Downward Facing Dog (Adho Mukha Swanasana) and Half Lord of the Fishes Pose (Ardha Matsyendrasana) - and then we'll repeat it. We'll finish with some seated twists and forward folds before resting in Savasana.

Props needed: A blanket and a belt or tie from a bathrobe.

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

Duration: 42 minutes

Emphasis:  In this class the focus is on strengthening the upper body and the abdominals. After some warming up for the arms, shoulders and back, the sequence will take you through lunges with bicep curls and shoulder presses, Side Angle Pose (Utthita Parsvakonasana) with a diagonal 'pull' with the weight and a Goddess Pose with the weights too. There will also be some side arm balances and plank poses before stretching the arms out after their hard work.

Props needed: Two hand weights (but if you don't have these you could use filled water bottles) plus you might need a blanket to kneel on.

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

Duration: 28 minutes

Emphasis:  In this sequence most of the poses are done with the arms above the head, initially with the hands apart and then, when we repeat it for a second time, with the thumbs linked together. Expect variations of Locust Pose (Salabhasana), Warrior 1 pose (Virabhadrasana I), a variation of Pyramid Pose (Parsvottanasana), Warrior 3 Pose (Virabhadrasana III) and Candle Pose (Prapidasana).

Props needed: None.

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

Duration: 1 hr 18 minutes

Emphasis:  Enjoy multiple Sun Salutations with an emphasis on stretching the front of the thighs. We'll also do an optional Shoulderstand (Sarvangasana) and then some seated leg stretches to finish.

Props needed: 2 blankets, a yoga belt or tie from a bathrobe or similar and 2 blocks.

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

Duration: 1 hr 15 minutes

Emphasis:  Enjoy this repetitive sequence that flows through Half Moon Balance (Ardha Chandrasana), Warrior 2 (Virabhadrasana II), Reverse Warrior (Viparita Virabhadrasana), Side Lunge (Skandasana), Side Angle Pose (Parsvakonasana), Pyramid Pose (Parsvottanasana), Warrior 1 (Virabhadrasana I), Humble Warrior (Baddha Virabhadrasana) and Single Leg Downward Facing Dog (Eka Pada Adho Mukha Svanasana). You'll then move on to some Bridge Pose variations (Setu Bandha Sarvangasana) and Shoulderstand (Sarvangasana), before counterposing in Fish Pose (Matsyasana) and Happy Baby Pose (Ananda Balasana). You'll then rest in Savasana to complete your practice.

Props needed: 2 blankets, 2 blocks and a belt.

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

Duration: 18 minutes

Emphasis:  This short class is ideal to practise first thing in the morning. After warming up the body after its night's sleep we'll do some Sun Salutations to get your blood flowing and your heart rate up, which will include the standing poses Warrior 2 Pose (Virabhadrasana II), Side Angle Pose (Utthita Parsvakonasana) and Low Lunge Twist Pose (Parivrtta Utthita Ashwa Sanchalanasana). We'll then come to the floor for a short sequence that includes Boat Pose (Navasana), Bound Angle Pose (Baddha Konasana), a seated twist and a side bend, before a brief Savasana or Constructive Rest Pose to revitalise you, ready to face the day ahead.

Props needed: None required.

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

Duration: 21 minutes

Emphasis:  This short class is ideal to practise first thing in the morning. We'll gently move the joints and stretch the muscles to warm-up then pick up the pace for a round of Sun Salutations that include Reverse Warrior Pose (Viparita Virabhadrasana), Triangle Pose (Uttitha Trikonasana) and Warrior 2 Pose (Virabhadrasana II). We finish with some Seated Torso Circling (also known as Sufi Grinds) and a warming ritual to raise your Prana (your life-force energy) and send you off into the day ahead.

Props needed: None required.

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

Duration: 1 hr 17 minutes

Emphasis:  This steady-paced flow class will challenge your balance with twists in kneeling and standing lunges and with seated poses such as Boat Pose (Navasana), Blossoming Lotus Pose (Vikasitakamalasana) and Embryo Pose (Garbha Pindasana).

Props needed: 2 blocks or books, a yoga belt or tie from a bathrobe or similar and a blanket to kneel on and to cover yourself in Savasana if required.

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

Duration: 41 minutes

Emphasis:  Flow through multiple rounds of Sun Salutations adding in extra poses each time. We'll practise One Leg Downward Facing Dog (Eka Pada Adho Mukha Svanasana), Crescent Lunge (Alanasana), a Warrior 3 variation (Virabhadrasana III), Warrior 2 (Virabhadrasana II) and Standing Splits which also has the English name of One Foot Expanding Upwards Pose (Urdhva Prasarita Eka Padasana) in the flow sequences, before coming down to the floor for a Pigeon Pose (Ardha Kapotasana) and Savasana.

Props needed: Bricks or blocks for under your hands for the Warrior 3 and Standing Splits and a blanket for Savasana if required.

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

Duration: 1 hour 21 minutes

Emphasis:  Multiple Sun Salutations take you through variations of Warrior 2 (Virabhadrasana II), Reverse Warrior (Viparita Virabhadrasana) and Extended Side Angle Pose (Utthita Parsvakonasana), Warrior 1 (Virabhadrasana 1), Tree Pose (Vrksasana) and Eagle Pose (Garudasana) before coming down to the floor for some seated poses, including a double-belt variation of Side Seated Wide Angle Pose (Parsva Upavista Konasana). We finish with an optional brief Shoulderstand (Sarvangasana) at the wall before a well-deserved Savasana.

Props needed: A blanket, plus an extra one if you'll be doing Shoulderstand, 2 yoga belts or ties from bathrobes or similar, plus optional 2 flat blocks or books to help with balance in Eagle Pose.

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

Duration: 1 hour 21 minutes

Emphasis:  Energise, stretch, strengthen and focus with multiple creative sequences based around Sun Salutations. Postures you'll practice include Triangle Pose (Trikonasana) and Revolved Triangle Pose (Parivrtta Trikonasana), Pyramid Pose (Parsvottanasana), Half Moon Pose (Ardha Chandrasana) and Revolved Half Moon Pose (Parivrtta Ardha Chandrasana). You'll also do some seated and supine poses to strengthen your core muscles and, at the beginning of the class, there's a calming and centering breathing practice called Alternate Nostril Breathing (Nadi Sodhana) to enjoy too.

Props needed: A strap or tie from a bathrobe, a blanket, and 2 blocks or books to put under your hands.

Mat direction: Short edge facing the screen.

Duration: 7 minutes

Emphasis:  This is the final variation of Sun Salutation where I take you through Four Limbed Staff Pose, usually known as Chaturanga Dandasana and into Upward Facing Dog (Urdhva Mukha Svanasana). This is a strong variation where you will be supporting your bodyweight on your hands and toes as you lower down from Plank Pose and also in the deep backbend.

Props needed: None.

Mat direction: Short edge of the mat facing the screen