Recent Articles in 1-20 minutes

Duration: 12 minutes

Emphasis: Enjoy a good stretch using the support of the wall. Expect spinal extension, calf stretches, shoulder stretches, a hip opener, a thigh stretch, a little arm strength work and then a few minutes to relax with your legs up the wall.

Props needed: Some wall space.

Mat direction: Wherever works best for you.

Duration: 9 minutes

Emphasis: If you want a quick warm-up before you go out to do your other exercise or you just want to get the heart rate up a little and move the joints, then this short class will be just what you need. Progressing from Standing Forward Bend (Uttanasana) through to Lunge Pose (Utthita Ashwa Sanchalanasana), to Downward Facing Dog (Adho Mukha Svanasana) to a full Sun Salutation, plus an extra round with a little variation - the pace is steady but you don't stay in any pose for very long.

Props needed: None required.

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

Duration: 13 minutes

Emphasis: Short and sweet, this class will get you moving and doing your practice when you don't have much time. Expect to visit side bends, backbends and forward bends, plus twists, a balance pose and some leg stretches - there's a lot packed into these 13 minutes but you won't feel rushed, just glad you got on your mat :-)

Props needed: None required.

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

Duration: 15 minutes

Emphasis: In this class you'll move from top-to-toe gently moving the joints. Although you're probably familiar with them as I often include them as warm-ups in my classes, you might not know that these exercises are yoga poses. I rarely use their proper names - but they do have them - and I'll use them in this class. You can use this sequence as a stand-alone class - it's especially good to do first thing in the morning to get you moving - or as a warm-up before moving onto another activity or yoga class. Practise these movements often to help keep your joints mobile and healthy.

Props needed: None needed.

Mat direction: N/A.

Duration: 20 minutes

Emphasis: Take just 20 minutes to bring a little movement to your body. Especially good if you're tired, you've been sitting at a desk for hours and need a break or if you've only got 20 minutes for your practice. You'll do a little bit of everything - strengthening for your legs, mobility for your spine, flexibility for your hips and inner thighs plus a little bit of quietening for your mind.

Props needed: A sturdy chair.

Mat direction: N/A.

Duration: 12 minutes

Emphasis: I'd just come in from a few hours gardening, wheelbarrowing compost and spreading it out on my flower beds (hence looking a bit dishevelled!) and thought I'd share my go-to stretches that are helpful to bring my back into neutral after several hours in flexion. At this time of year when many of us are itching to get out there and get our gardens ready for the summer season it's easy to overdo it and then suffer with back-ache. If you practise these movements after gardening - and in-between gardening sessions too - you'll help to minimize muscle imbalances and hopefully prevent injury.

Props needed: A sturdy chair.

Mat direction: N/A.

Note: at the beginning of the class I mention the 'no dig' method of gardening which keeps the soil healthier and also saves your back. If you're interested in finding out more go to https://www.charlesdowding.co.uk/

Duration: 7 minutes

Emphasis: If you're new to Shoulderstand (Sarvangasana) or haven't practised it for a while try it this way using a wall to help you get in position. The set-up is important for the comfort of your neck so watch carefully first to ensure you've got it right, then push your feet into the wall to lift the hips and, maybe, one or even both legs. Shoulderstand strengthens the upper body, quietens the nervous system. massages the thyroid and parathyroid glands which stimulates the lymph system and stimulates blood flow. 

Props needed: Two blankets and some wall space.

Mat direction: Edge of your mat against the wall.

Duration: 13 minutes

Emphasis: This is a short class that's perfect for a warm-up or just for a bit of movement when you haven't got much time . You'll do lots of mobility work - 'oiling' the joints, moving with repetitive movements and getting your heart rate up too. Expect some arm swings, marching, squats plus Warrior 2 Pose (Virabhadrasana II), Goddess Pose (Utkata Konasana), Tree Pose (Vrksasana) and Revolved Chair Pose (Parivrtta Utkatasana). 

Props needed: None needed unless you need a wall or a chair for stability in Tree Pose.

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

Duration: 19 minutes

Emphasis: Strengthen your core - front, back and sides of your torso - with a sequence of poses on hands and knees followed by some done lying on your back. (

Props needed: A blanket for under your knees.

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

Duration: 14 minutes

Emphasis: You don't always need to find a big chunk of time to do your yoga practice, or find your mat or put your leggings on. Sometimes it's enough to slide off the sofa onto the floor and do a few simple stretches to loosen you up. Expect some familiar poses done with the support of your sofa. 

Props needed: A sofa!

Mat direction: N/A.

Duration: 18 minutes

Emphasis: In this class all the poses use two blocks - expect seated variations of Candle Pose (Prapidasana) and Garland Pose (Malasana), some Standing Forward Bends (Prasarita Padottanasana), Side Lunge (Skandasana), Child's Pose (Balasana), Supported Bridge Pose (Setu Bhanda) and Stomach Twist (Jathara Parivartanasana).

Props needed: Two blocks (or thick books).

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

Duration: 17 minutes

Emphasis: Enjoy this very gentle class that uses circles and spirals to mobilise and free the joints. We work through the body from the shoulders to the feet and I hope you'll feel relaxed and comfortable after this practice

Props needed: A blanket for under your knees.

Mat direction: Long edge facing the screen.