Recent Articles in 1-20 minutes

Duration: 20 minutes

Emphasis:  This class is all about gentle movement to help loosen up your back. You'll start with some swinging movements to warm-up the arms and shoulders and rotate the spine. Then Standing Cat Pose (Marjaryasana variation) and Standing Cow Pose (Bitilasana variation) move the spine into flexion and extension before moving onto some old-school hip rotations, which you'll also feel loosening up the lower back muscles. A gentle standing pose sequence of Warrior 2 Pose (Virabhadrasana II), Goddess Pose (Utkata Konasana), a standing side stretch which is a variation of Lord Shiva's Cycle of Life Dance - great name! (Tandavasana) and - here's another great name - Standing Wind Release Pose Arms Raised (Tadasana Pavan Muktasana Arms Raised) follow before a good stretch for the spine using the wall. Downward Facing Dog (Adho Mukha Svanasana) takes you down to the floor, followed by Child's Pose (Balasana) and then Savasana. 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: None required.

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

Duration: 18 minutes

Emphasis:  This short class starts in Child's Pose (Balasana) and then moves on to Cow Pose (Bitilasana), Downward Facing Dog (Adho Mukha Svanasana), Garland Pose (Malasana) and some dynamic lunges. Once you're warmed-up there will be some variations of Lizard Pose (Pristhasana) and Pigeon Pose (Kapotasana), giving you a really good stretch your hips and buttocks. I offer sitting in Half Lotus Pose at the end (Ardha Padmasana) but please be mindful - this pose doesn't suit everyone's hips and/or knees.

Props needed: A blanket and 2 blocks.

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

Duration: 14 minutes

Emphasis:  Breathing and meditation practices can be really helpful if you are feeling anxious, overwhelmed or unsettled by what is happening in the world around you. In this video I read to you the words of the revered Bhuddist monk Thich Nhat Hanh which might help to bring you a little peace in the present moment. I'll invite you to do the breathing as we go along, following Thich Nhat Hanh's instructions. If you want to copy out the prompts for future use they are "in/out, deep/slow, calm/ease, smile/release, present moment/wonderful moment".

Props needed: None.

Mat direction: N/A

Duration: 13 minutes

Emphasis:  You'll begin sitting on the chair for a gentle, repetetive warm-up for shoulders, arms, spine and hips and then come to standing for some variations of classic poses such as Warrior 1 (Virabhadrasana I), Warrior 2 (Virabhadrasana II), Reverse Warrior (Viparita Virabhadrasana) and Pyramid Pose (Parsvottanasana) that use the chair to work the hips in a slightly different way to usual. The class finishes with a few poses seated back on the chair again and a brief breathing practice.

Props needed: A chair.

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

Duration: 9 minutes

Emphasis:  In this short class you'll combine foot mobility with balancing. In the first sequence you'll balance on one leg whilst circling the foot and then in the second sequence you'll challenge your balance a little more by standing on a block. You'll finish with some supine poses to stretch the legs.

Props needed: A block plus a wall or chair to put your hand on to help with your balance if needed.

Mat direction: n/a.

Duration: 18 minutes

Emphasis:  Keep your feet mobile and supple with these quick stretches. Repeat often for best results - we tend to forget about our feet and, when stuck inside shoes for many hours a day, they can become inflexible and poorly aligned which can lead to problems in the ankles, knees, and up into the hips and spine, so a little bit of regular maintenance will be well worth it.

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

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

Duration: 9 minutes

Emphasis:  Welcome in the New Year with these beautiful words (author unknown) that invite us to remember what is truly important as we look forward to the next 12 months. If you'd like to read these words again after the practice, I've posted them on the Blog. 

Props needed: A chair or a blanket to sit on.

Mat direction: n/a.

Duration: 20 minutes

Emphasis:  This class consists of short seated sequences that start and finish in Staff Pose (Dandasana)and most of them are done with straight legs. There's a cameo role for Flo in this class too ;-)

Props needed: None required.

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

Duration: 12 minutes

Emphasis:  Enjoy a little time away from your busy day to relax with this breathing practice. You'll be lying down in Savasana and visualising your breath moving from the soles of your feet up to the crown of the head and back down again. After a few rounds the instructions change to include a moment of breath retention (known as kumbhaka in Sanskrit) halfway through the inhalation. A lovely long Savasana follows, giving you time to release your focussed attention and enjoy a peaceful rest.

Props needed: A blanket if needed to keep yourself warm.

Mat direction: n/a.

Duration: 7 minutes

Emphasis:  In this short practice you'll raise and lower the arms - movement in time with the breath, breath in time with the movement. Rhythmic and relaxing, this practice will help to calm the nervous system, focus the mind, stretch the ribcage and promote shoulder mobility.

Props needed: A block/blanket/chair to sit on.

Mat direction: n/a.

Duration: 11 minutes

Emphasis:  Take a break from your busy day to relax with this simple meditation. The mind is often so active, incessantly scrolling through thoughts, past events and future possibilities but this short practice aims to give you some respite from this. Rest your brain as you focus on the sounds and sensations of the world around you. If possible do this meditation outside, but if the weather or technology won't allow that then sitting by an open door, or even a window, works just as well.

Props needed: A cushion/block/folded blanket/chair to sit on, either outside or by an open door or window.

Mat direction: n/a

Duration: 10 minutes

Emphasis:  In this pranayama practice you'll deepen your breath and pause at the top of the inhalation (known as Antara Kumbhaka) and then pause at the bottom of the exhalation (known as Bahya Kumbhaka). This practice will help to increase your lung capacity and also calm the nervous system.

Props needed: None needed.

Mat direction: N/A.