Recent Articles in 40-60 minutes

Duration: 45 minutes

Emphasis:  After a seated and kneeling warm-up you'll move into Sun Salutations that take you from side to side on the mat. Expect standing poses such as Warrior II (Virabadhrasana II), Reverse Warrior (Viparita Virabhadrasana), Triangle Pose (Trikonasana), a Goddess Pose variation (Utkata Konasana) and Side Lunge (Skandasana). You'll then come down to the floor for Head-to-Knee Pose (Janu Sirsasana) which takes you into Stargazing Pose (Viparita Parighasana). Finally, there's a gentle twist and side stretch before Savasana.

Props needed: You might want a blanket under your knees.

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

Duration: 40 minutes

Emphasis:  There are 4 rounds of Sun Salutations in this class - the first is a basic one to help you warm up then the following 3 rounds feature variations of Warrior 1 Pose (Virabhadrasana I) which will take your shoulder joints through their range of movement and help to release tension and tight muscles. After the standing flows you'll move to the floor for a short supine sequence featuring Side Reclining Leg Lift Pose, also known as Vishnu's Couch Pose, (Anantasana) and Supine Bound Angle Pose (Supta Baddha Konasana). The practice finishes with a few minutes lying on a rolled blanket to allow the muscles surrounding your shoulder blades to relax and the chest to gently open, and a few minutes flat on the floor for Savasana. Please note: You can use this class as a stand-alone practice or, if you'd like to do a bit more warming-up first, you could also do the Shoulder Mobility Sequence that can be found in the Hatha Yoga section.

Props needed: A yoga belt and a blanket.

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

Duration: 48 minutes

Emphasis: After warming up the legs with Tiger Pose (Vyaghrasana), Balancing Table Pose Knee To Nose variation (Dandayamana Bharmanasana var.) and Downward Facing Dog (Adho Mukha Svanasana), we come to standing at one side of the mat. From there we move from Standing Forward Bend (Uttanasana) to Pyramid Pose (Parsvottanasana) to Wide Leg Standing Forward Fold (Prasarita Padottanasana) and then repeat Pyramid Pose (Parsvottanasana) and Standing Forward Bend (Uttanasana) again. This sequence is then repeated travelling back along the mat to the other side. The second sequence follows the same pattern but includes Triangle Pose (Trikonasana) and in the third sequence another variation of Pyramid Pose (Parsvottanasana). Childs Pose (Balasana), Thunderbolt Pose (Vajrasana), Revolved Thunderbolt Pose (Parivrtta Vajrasana) and Bound Angle Pose (Baddha Konasana) allow the legs to bend after all the straight leg work and then, when in Savasana, there's the option of adding a rolled blanket under the thighs for support. Note: this class is a strong stretch for the legs - don't overstretch and risk an injury - bend the knees a little if needed.

Props needed: A blanket.

Duration: 43 minutes

Emphasis: This class is all about the hips - you'll start sitting down for some warming up, moving the legs from internal rotation and external rotation and having a bit of fun moving up and down the mat. You'll then move into the sequences which include Balancing Table Pose (sometimes known as Balancing Cat Post) (Dandayamana Bharmanasana), a hip-circling lunge, Lizard Pose (Utthan Pristhasana), Downward Facing Dog (Adho Mukha Svanasana), Sphynx Pose (Salamba Bhujangasana) and Locust Pose variations (Salabhasana). Then there's a bit of a challenge for you - making a stack of blocks to sit on and practising standing up and sitting back down again. A bit of balancing follows, standing on a block and swinging one leg, before lying down to rest in Savasana.

Props needed: A blanket to kneel on and a stack of blocks and bricks to make a seat.

Duration: 43 minutes

Emphasis:  This class features 5 rounds of Sun Salutations - 2 basic ones to warm up and then 3 more rounds, each with a Hand to Big Toe Pose (Padangusthasana) varation at the end of the sequence. Usually Padangustasana is done with the lifted leg straight, but in this class you'll do it with the leg bent. You'll then come down to the ground and repeat the shapes of these 3 poses lying down, before relaxing in Savasana.

Props needed: No props needed except maybe a wall to put your hand on to help you with the balancing poses.

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

Duration: 45 minutes

Emphasis:  In this class each pose is held for 2 minutes to allow first the muscles to relax and then the connective tissue. In this space within the poses the nervous system can relax, the breathing slows down and the mind becomes quieter too, leading to deep relaxation.

Props needed: A blanket.

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

Duration: 54 minutes

Emphasis:  In this slow-paced class you'll gently move the head and neck up, down, left and right as you move through various postures. There's a seated warm up first which shows you the pattern of the sequences that follow, then you'll do a kneeling lunge sequence followed by a standing pose sequence, and finally a seated sequence. A self-massage of the back of the skull sets you up for a relaxing Savasana. .

Props needed: A blanket and a block.

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

Duration: 54 minutes

Emphasis:  In this Vinyasa Flow class you'll warm up with some arm swings followed by a standard Sun Salutation. The next two rounds feature shoulder stretches in Crescent Moon Pose (Anjaneyasana), Revolved Side Angle Pose variation (Parivrtta Parsvakonasana), Warrior 2 Pose (Virabhadrasana II), Reverse Warrior (Viparita Virabhadrasana) and One Leg Downward Facing Dog Pose (Eka Pada Adho Mukha Svanasana). Seated poses include Child's Pose (Balasana), the Deer Pose variation of Bharadvaja's Twist (Bharadvajasana) and Cow Face Pose (Gomukhasana) and some relaxing supine poses such as Supported Bridge Pose (Setu Bandha Sarvangasana), Happy Baby Pose (Ananda Balasana) and Reclined Bound Angle Pose (Supta Baddha Konasana). Finally, there's a lovely long Savasana to help you relax and restore after your physical practice.

Props needed: 2 blocks or a brick and a yoga belt.

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

Duration: 40 minutes

Emphasis:  You won't use your hands or arms at all in any of the poses in these sequences. It's a useful class if you have an injury or just want to rest your arms, and it's also interesting to see how the poses feel when done in this slightly unfamiliar way. Expect two sequences of standing poses and one sequence of seated and supine poses.

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

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

Duration: 41 minutes

Emphasis:  Move your spine in all directions in this Sun Salutation based challenging flow. After warming up with two rounds of straight Sun Salutation A, which moves the spine repetitively from flexion to extension, the next three rounds include a variety of standing twists to rotate the spine. Moving down to the floor, you'll enjoy a couple of seated twists including Gate Pose 2 (Parighasana II), the supine Stomach Twist (Jathara Parivartanasana) and then a lovely long Savasana to help you relax after your hard work.

Props needed: Two bricks.

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

Duration: 48 minutes

Emphasis:  After a short breathing practice, a warm-up will take you through shoulders and arms, ribcage and spine, hips and legs. You'll then move through a twice-repeated slow sequence that will take you from Childs Pose (Balasana), Downward Facing Dog (Adho Mukha Svanasana), Warrior 2 (Virabhadrasana II), a Side Lunge variation (Skandasana) and Locust Pose variation (Salabhasana). Some seated twists, Bridge Pose (Setu Bandhasana) and Reclined Bound Angle Pose (Supta Baddha Konasana) complete the physical practice and then you'll have some time to rest and relax in Savasana.

Props needed: None needed unless you'd like a blanket to kneel on.

Mat direction:  I can't decide which way is best!! I think maybe the long edge but, as I'm mirroring you with the lefts and rights, you'll be facing away from me as you do the second side.  

Duration: 40 minutes

Emphasis:  In this flow class you'll warm up with a couple of rounds of Sun Salutation A, followed by two rounds of a repeating flow in which each pose will either stretch or strengthen your feet. Expect poses such as Balancing Table Pose, also known as Balancing Cat (Dandayamana Bharmanasana), Melting Heart Pose (Anahatasana), Warrior 1 Pose (Virabhadrasana I), High Lunge Pose (Alanasana, also known as Ashta Chandrasana), Downward Facing Dog (Adho Mukha Svanasana) and to feel that, as you rest in Savasana at the end, you have really helped to mobilise your feet.  At the beginning I say that it's a short flow.... however it evolved into a slightly longer one at 40 minutes! ;-)

Props needed: A blanket for under your knees and for Savasana.

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