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Duration: 13 minutes

Emphasis:  A quick warm-up followed by 3 rounds of Sun Salutation to move and stretch your body, raise your energy, focus your mind and get you ready for the day ahead.

Props needed:  None required.

Mat direction: Short edge facing the screen.

Duration: 56 minutes

Emphasis:  A flow class with standing sequences containing kneeling poses such as Cat/Cow Pose (Marjariasana/Bitilasana), Side Plank Pose variation (Ardha Vasisthasana), Gate Pose (Parighasana), Thunderbolt or Kneeling Pose (Vajrasana), Seated Yoga Seal Pose (Yoga Mudrasana) and a preparation for Pendant Pose (Lolasana). There's a seated and supine sequence to finish and a lovely long Savasana so you can rest and relax after your hard work. Note: if you have delicate knees please use padding and adjust the poses as necessary or choose a class where there is not as much kneeling involved.

Props needed:  Possibly a blanket to kneel on, a yoga belt or a tie or strap and possibly blocks, bricks or books to put under your hands for Standing Splits.

Mat direction: Short edge facing the screen.

Duration: 30 minutes

Emphasis:  4 seated postures held for about 4 minutes each to deeply stretch the connective tissues of your legs.

Props needed: A blanket, a block or book and a bolster (see previous class entitled "3 Restorative Poses to Relax You Completely" for how to quickly make your own bolster if you don't have one).

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

Duration: 28 minutes

Emphasis:  This sequence of movements of the arms, done with the palms together and in time with the breath, is repeated seated in a crossed-legged position, low lunge, high lunge, standing position and a squat.

Props needed: You might need a blanket to kneel on and a block or book for under your heels in the squat.

Mat direction: Short edge facing the screen.

Duration: 16 minutes

Emphasis:  This short sequence will help to strengthen your wrists and stretch them too. The muscles and tendons of the forearms can get tight, especially if you use a computer for long periods of time every day, so it's helpful to practice these poses regularly to keep the wrists healthy. Start gently and build up to more repetitions of each pose slowly over time.

Props needed:  A blanket to kneel on if required. 2 x blocks/bricks/thick books for under your hands for Tolasana (Scales Pose).

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

Duration: 39 minutes

Emphasis:  Join me for this flowing sequence that will open your hips and help to free up your back. The flow will include the usual elements of a vinyasa (Sphynx/Cobra to Downward Facing Dog), with some standing poses including Standing Splits, Side Angle Pose and a standing balance. We'll finish with Anantasana (Vishnu's Couch Pose) and Mandukasana (Frog Pose) - both the half variation and then we'll have a go at the full pose!

Props needed:  A blanket to pad your knees. Blocks/bricks/thick books for under your hands if required.

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

Duration: 21 minutes

Emphasis:  Seated side bends, Cat and Cow Pose, some gentle twists and forward bends plus two sets of circling to release tension in the low back and bring mobility to the hip joints.

Props needed:  A blanket to sit on if required.

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

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: 15 minutes

Emphasis:  A strong class for your shoulders and arms - you'll strengthen and stretch them and take them through their full range of movement. And we'll add in some squats for strength for your legs too.  Please note though, this is not a suitable class if you have any injury to your shoulders.

Props needed:  A strap.

Mat direction: n/a

Duration: 7 minutes

Emphasis:  A gentle breathing practice to help you relax and quieten your mind. (And it's also helpful for your sinuses too!) You'll breathe in and out through your left nostril, pause to notice the sensations, then repeat on the right side.

Props needed:  A blanket or chair to sit on if required.

Mat direction: n/a

Duration: 5 minutes

Emphasis:  This lovely meditation offers a reminder that all emotions are part of the rich tapestry of life.

Props needed:  None required, but if you like you can sit on a cushion or folded blanket or, if you prefer, a chair.

Mat direction: n/a