Recent Articles in 1-20 minutes

Duration: 8 minutes

Emphasis:  In this variation of Surya Namaskar (the Sanskrit name for Sun Salutations), I show how you can progress to the next stage without having to lower down to the ground to take a backbend, or compromise your wrists and/or shoulders in Downward Facing Dog. Instead, we'll do Cat and Cow Pose and half variation of Downward Facing Dog that will help you keep the pressure off those tricky areas.

Props needed: A blanket to kneel on.

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

Duration: 8 minutes

Emphasis:  In the next tutorial in this series on modifying Sun Salutations, we move to a standing variation that uses the chair for balance and support. This is a good option if you have knee issues that prevent you from kneeling on the floor, whilst still giving you all the different movements of a standard Sun Salutation. You'll be stretching and strengthening your body and increasing your mobility whilst honouring your limitations.

Props needed: A chair.

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

Duration: 10 minutes

Emphasis:  In this tutorial we'll explore the very gentlest form of Sun Salutation, seated on a chair. Expect the same 'flow' of forward bends and backbends as a standard Sun Salutation but, if you have an injury or a health condition that limits you in some or all of the movements, this variation might be just the ticket for you to experience this sequence that moves all your major joints and muscles. 

Props needed: A chair.

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

Duration: 12 minutes

Emphasis:  Sometimes you just don't feel like doing any yoga but you do want to rest. In this class you'll be lying down for 12 minutes as I guide you through a meditative Savasana and into rest and stillness.

Props needed: A bolster or a rolled up pillow for under your knees (use a bathrobe tie to keep it in shape) and a blanket to keep you warm.

Mat direction: N/A.

Duration: 9 minutes

Emphasis:  We live in a culture that celebrates perfection and the correction of 'faults' so we have been conditioned to think of our physical differences from each other as problems. How often do you hear someone say 'I hate my feet/legs/hair/nose'?. This meditation invites us to see our bodies in a different way - to remind us that all the myriad parts of ourself working together is a miracle. Let's retrain ourselves to think about our bodies in this more positive way. Just so you know, the words of the meditation are not mine but I can't remember where they came from so I don't know who to credit.

Props needed: A cushion, blanket or chair to make yourself comfortable in an upright seated position.

Mat direction: n/a

Duration: 10 minutes

Emphasis:  Bring your yoga practice into the rest of your life with this balancing challenge. There's no need to get changed or unroll your mat, just take off your shoes and socks, find a clear space in the room and give this a go. Do it regularly - don't worry about remembering the sequence exactly - and you'll notice that you get stronger in your legs, ankles and core muscles and all your balancing poses improve. Smile if it gets wobbly - and it probably will - it's meant to be fun and lighthearted :-)

Props needed: None necessary - just make sure you have clear space around you in case you wobble over, or you could practise next to a wall for added security.

Mat direction: n/a - I'm mirroring you here but, on reflection, there was no need for me to do that! Just follow the verbal cues instead.

Duration: 8 minutes

Emphasis:  Enjoy deep relaxation in this supine meditation in the style of Yoga Nidra. As you lie on your blanket roll you'll take a journey around your body, softening and releasing the right side and then the left side. It will leave you feeling rested and centred.

Props needed: A blanket.

Mat direction: Long edge facing the screen.

Duration: 15 minutes

Emphasis:  A short sequence of standing balances suitable for beginners to strengthen legs, ankles and core, and improve focus and concentration.

Props needed: A yoga block or brick (or a box or tupperware of approximately the same length) and maybe a chair or wall to put your hand on if you feel wobbly.

Mat direction: n/a.

Duration: 17 minutes

Emphasis:  If your house is busy and there's no space to roll out your mat try doing some poses on the stairs. Yes really! You can use them as props to help you get a little deeper into the postures and it's useful to have walls and a bannister to help you balance. We get a bit creative with lunges and twists, forward bends, Lizard pose (Uttan Pristhasana), a variation of Ardha Purvottanasana (Reverse Tabletop Pose), Dancer's Pose (Natarajasana) and some variations of Malasana (Garland Pose).

Props needed: None required - not using a mat is, I think, better as it avoids the risk of it slipping.

Mat direction: N/A.

Duration: 9 minutes

Emphasis:  Lie down, get comfortable and relax in this gentle two-part breathing practice.

Props needed: A blanket to keep you warm.

Mat direction: N/A.

Duration: 10 minutes

Emphasis:  This meditation will help you draw your awareness inwards, away from the distractions of your busy day, to focus on your spine and your connection to the Earth, leaving you feeling peaceful and calm.

Props needed: A folded blanket, block or chair to sit on.

Mat direction: N/A.