Recent Articles in 20-40 minutes

Duration: 36 minutes

Emphasis:  Your core is made up of muscles in your back and abdomen. They help keep your body stable and balanced and protect your spine. In this class of seated, kneeling and supine poses we will engage the 4 sets of muscles that make up your abs - Transverse Abdomini (the deepest layer that wraps around your middle, front to back, like a girdle), the Internal and the External Obliques (that lie diagonally on either side of the torso) and the Rectus Abdomini (which lies over the top of the others extending vertically from the ribs to the pubic bone) - some of the muscles of your back (Erector Spinae, Multifidis, Quadratus Lumborum, Semispinalis and lower Latissimus Dorsi), the Iliopsoas in your hip and your pelvic floor muscles. Phew! What a lot of muscles are involved in keeping your core strong and stable!

Props needed: A flat block to go under your heels in Malasana, two bricks or big books to go under your hands in Tolasana and a blanket if you need it to pad your knees and to put over you in Savasana.

Mat direction: Long side of mat facing the screen so you can see it while you are lying down.

Duration: 27 minutes

Emphasis:  Some supine poses to stretch the front, back, inner and outer legs. A good practice to do after you've been exercising or if you're looking for more flexibility in your legs and hips.

Props needed: 2 blocks or a book, a strap and a blanket.

Mat direction: Long edge of the mat facing the screen so you can turn your head to see the poses.

Duration: 24 minutes

Emphasis:  Childs Pose, Cat & Cow Pose, Downward Facing Dog, Thread the Needle Pose, Malasana and a Standing Leg Stretch will all stretch the back of the body - finishing with Sphynx as a counter-pose and a face-down relaxation in Crocodile Pose.

Props needed: 2 blocks or 2 books (one thick and one thinner) and a blanket to kneel on if required.

Mat direction: Short edge facing the screen.

Duration: 32 minutes

Emphasis:  A sequence of seated poses including Janu Sirsasana and Gomukhasana that will stretch the back of the legs, inner and outer thighs, and across the buttocks as you forward fold, and up into the muscles of the back as you twist.

Props needed: One blanket to sit on if required, plus another to roll up for a Savasana variation.

Mat direction: Short edge facing the screen.

Duration: 26 minutes

Emphasis:  There's no weight-bearing on the hands and wrists in this class - no downward dogs, planks, lowering to the floor or cobra - just standing poses linked together followed by some seated postures. Expect a couple of balancing poses and some deep twists.

Props needed: Possibly a blanket or block to sit on and a strap to help you reach your foot if your hamstrings are tight.

Mat direction: Short edge facing the screen.

Duration: 23 minutes

Emphasis:  If you have tight quadriceps then this is the class for you. We'll do 3 variations of Frog Pose - the first one is called Ardha Bekhasana and the second and third ones are known as Mandukasana.

Props needed: A blanket and you might need a belt to loop over your foot if your quads are very tight. Go gentle on the knees in the first pose - it's a great stretch but don't overpull.

Mat direction: Short edge facing the screen.

Duration: 34 minutes

Emphasis:  Give your hardworking feet, ankles and calf muscles a bit of tlc with some stretching and massage.

Props needed: 2 blocks, a belt, a tennis ball and a bath towel.

Mat direction: Short edge facing the screen.

Duration: 38 minutes

Emphasis:  A slow flow with a short meditation to centre yourself, some shoulder-opening work, kneeling balancing, a backbend, stretches for the spine and stretches for the front and the back of the legs.

Props needed: A belt and 2 blocks (or thick books) and a blanket.

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

Duration: 29 minutes

Emphasis:  A slow flow to open tight pectoral muscles at the top of the chest, bring mobility to the spine, and stretch the front of the shoulders, the inner arms, and the abdominal muscles too.

Props needed: A belt and a block to sit on if you need it for the seated postures and to put under your head for the final pose.

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

Duration: 30 minutes

Emphasis:  Move in and out of Bridge Pose variations to strengthen the back, core, glutes and hamstrings, while stretching the front of the body and opening the chest. We will then counterpose with gentle forward bends to stretch the back out.

Props needed: 2 blocks, a blanket for Savasana.

Mat direction: Long side of the mat facing the screen - you'll be lying down and will need to turn your head to see the screen.

Duration: 30 minutes

Emphasis:  A standing flow class with minimal weight-bearing on the hands and wrists. Lots of moving the arms and shoulders in all direction to promote ease of movement and some long holds in the poses to strengthen the legs.

Props needed: 2 or more blocks to put under your hands if you need them in Standing Forward Bend.

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

Duration: 30 minutes

Emphasis:  Get a good stretch in this class where all the poses are done lying on the floor.

Props needed: A blanket and a long belt to loop around your feet.

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