Recent Articles in 1-20 minutes

Duration: 5 minutes

Emphasis:  Take a few minutes to pause and breathe, stepping away from all the busy-ness that pulls you in so many directions. With your hand over your heart, experience warmth, peace and comfort and, hopefully, a sense of equilibrium to help you face whatever comes next.

Props needed: N/A.

Mat direction: N/A.

Duration: 20 minutes

Emphasis:  In this short practice you'll circle the hips and do some squats to warm up, then do a standing pose sequence that includes Goddess Pose (Utkata Konasana) and Warrior 2 Pose (Virabadhrasana II), then move down to the floor for Half-Frog Pose (Ardha Mandukasana) and Pigeon Pose (Ardha Kapotasana).

Props needed: A blanket for under your knee if you're practising on a hard floor. 

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

Duration: 18 minutes

Emphasis:  Work on your arm strength and shoulder mobility whilst sitting in your chair. We'll move the arms in all directions and then do some exercises using a brick which include twists and a core strengthener. A brief seated meditation finishes this practice.

Props needed: A chair and a brick.

Mat direction: n/a.

Duration: 8 minutes

Emphasis:  This guided visualisation, from the book 'The Spirit of Yoga' by Cat de Rham, is one of my favourites. It asks you to focus within, paying attention to the way the energy travels around your body. I hope you enjoy it and feel refreshed and reenergised afterwards.

Props needed: None required unless you'd like to sit on a chair.

Mat direction: n/a.

Duration: 15 minutes

Emphasis:  Take 15 minutes out of your day to move your body. This simple class will work your arms and your shoulder joints, gently mobilise your spine and there's a little bit of core work in there too.

Props needed: A chair and a brick or block.

Mat direction: n/a.

Duration: 18 minutes

Emphasis:  All the poses in this class are done sitting or lying down. Slow and steady repetitions of twists and a supine variation of Crow Pose (Bakasana) will work your abdominals without putting weight on your legs - a useful class to do if you have a leg/knee/ankle/foot injury but still want to do your practice.

Props needed: Two blankets to put under your knees.

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

Duration: 15 minutes

Emphasis:  Enjoy a few minutes of quiet time in this meditation which invites you to take a journey up the spine, stopping off briefly at each chakra. On reaching the crown of the head there's a visualisation on the 1000 petalled lotus flower that is the symbol for the Crown Chakra, Sanskrit name Sahasrara. .

Props needed: None needed.

Mat direction: N/A.

Duration: 25 minutes

Emphasis:  Big arm circles and sweeping shoulder openers start this class, followed by a Downward Facing Dog (Adho Mukha Svanasana). Thread The Needle Pose (Urdhva Mukha Pasasana) and Child's Pose (Balasana) come next, then we move to sitting in Easy Pose (Sukhasana) for some more arm circles, a side bend and the arm position from Eagle Pose (Garudasana). A gentle neck stretch (no pushing down on the side of your head please) will help to release the shoulders - I hope you'll really be able to feel the difference between each side - and then we'll lie down for a final neck massage using a block before resting in Savasana.

Props needed: A blanket for under your knees if needed, a block and 2 bricks.

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

Duration: 14 minutes

Emphasis:  This short class will help you free up your shoulders, neck and upper back. All the movements, which include shoulder rolls and shoulder 'flossing', are done seated on a chair but you could do them standing up too. Great for a warm-up or as a stand-alone class, repeat regularly to keep you shoulders mobile.

Props needed: An optional chair and a yoga belt.

Mat direction: N/A.

Duration: 7 minutes

Emphasis:  Give your hardworking hands a little attention and relaxation with this mindful meditation. After releasing any tension in your hands you'll bring your awareness to each finger in turn, before sitting in peaceful stillness for a few moments.

Props needed: None.

Mat direction: n/a.

Duration: 16 minutes

Emphasis:  This short practice will help you to mobilise your back with some gentle seated side bends, twists, forward bends and backbends. There is also a standing stretch and a twist, both using the chair for support.

Props needed: A chair.

Mat direction: n/a

Duration: 16 minutes

Emphasis:  If you've been sitting at a desk or driving all day this short class will help to ease out your back. Gentle Cat and Cow Pose (Marjaryasana and Bitilasana), Childs Pose (Balasana), Sphynx Pose (Salamba Bhujangasana) and High Cobra Pose (Bhujangasana). You'll then do a lovely supine moving twist which will rotate the spine, give you an outer thigh stretch and an upper chest stretch. Happy Baby Pose (Ananda Balasana), Supine Bound Angle Pose (Supta Baddha Konasana) and Constructive Rest Pose complete the practice Please note: although this class is intended to be helpful for a stiff or achey back, if you are experiencing pain please do get it checked out by a medical professional.

Props needed: A blanket.

Mat direction: Long edge of the mat facing the screen will give you the best view in the supine poses.