Recent Articles in Hatha Yoga

Duration: 26 minutes

Emphasis:  Relax lying on your mat for this sequence of supine twists, which will include the Stomach Twist (Jathara Parivartanasana) and the Reclining Hand to Big Toe poses (Supta Padanghustasana). We'll practice Sphynx Pose (Salamba Bhujangasana) and Half Frog Pose (Ardha Mandukasana), leading to Supine Spinal Twist (sometimes known as Cross Twist and, in Sanskrit, as Supta Matsyendrasana).

Props needed: A strap, a folded blanket to put under your knee, plus an extra one (or a block) to put under your head.

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

Duration: 30 minutes

Emphasis:  A sequence of kneeling and seated twists which will help bring mobility to your spine, back muscles, chest and abdominals and give your digestive organs a squeeze and massage (so this would be good if your system is sluggish). We finish with a short, relaxing, seated meditation where you'll bring your attention to your spine and your connection to the earth.

Props needed: A folded blanket to sit and kneel on, plus a long strap (you could tie two together if yours isn't long enough).

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

Duration: 28 minutes

Emphasis:  A seated sequence of poses to gently move your joints and stretch your muscles. Do this class on its own or add on an extra one afterwards if you want a longer practice.

Props needed: A block or folded blanket to sit on, two blocks or a thick book for the full-body stretch and a blanket for Savasana.

Mat direction: Long edge of the mat facing the screen might be best to help you see the supine poses.

Duration: 19 minutes

Emphasis:  If you want to wake up your energy then these practices will do the trick. You'll move your body in all directions in repetitive and rhythmic movements which will help to release tension and allow your energy (known in yoga as Prana) to flow freely throughout your body. Please note: some of these practices might make you feel dizzy so if you have a tendency towards lightheadedness you might want to skip these ones - I'll mention them so you know which ones to avoid.

Props needed: Maybe a wall or table might be helpful to steady yourself if you feel a bit dizzy.

Mat direction: n/a.

Duration: 21 minutes

Emphasis:  Use a chair to help stretch your legs and your hips. In this class we'll do some variations of Warrior 1 (Virabhadrasana I), Warrior 2 (Virabhadrasana II), Hand to Big Toe Pose (Utthita Padangusthasana), and Pyramid Pose (Parsvottanasana). We'll then do an extra-deep hip opener before we do a variation of Side Angle Pose (Utthita Parsvakonasana) then we'll stretch out in a variation of Downward Facing Dog (Adho Mukha Svanasana) before relaxing with legs up on the seat of the chair.

Props needed: A chair!

Mat direction: Having your mat and chair slightly at an angle to the screen will give you the best view.

Duration: 21 minutes

Emphasis:  Been sitting on the sofa for a while? It's time to slide off onto the floor and let the sofa help you do a little yoga. In this class we'll practise Staff Pose with Raised Hands (Urdhva Hasta Dandasana), some side bends, twists and forward bends including Wide Legged Seated Forward Bend (Upavista Konasana). We'll practice Bound Angle Pose (Baddha Konasana) both sitting upright, allowing the sofa to make this pose so much more easeful than usual, and lying down with the feet on the edge of the sofa before relaxing in a supported Savasana for a short while. Please note, I had some issues with background noise in this video so the volume may be a little low - apologies for that.

Props needed: A sofa!!

Mat direction: N/A

Duration: 21 minutes

Emphasis:  We often use Child's Pose as a resting pose but in this class we'll explore some different variations including Sasangasana (Rabbit Pose) and Seated Yoga Seal Pose (Upavista Yoga Mudra), a variation of Melting Heart Pose, also known as Extended Puppy Pose (Uttana Shishosana) and a variation of Thread the Needle Pose with wide knees (Parsva Balasana). Please note that in Rabbit Pose and Seated Yoga Seal Pose the crown of the head is on the floor and, even though not much weight should be on the head, if you have any neck problems at all these poses are not recommended.

Props needed: A blanket for under your knees if required, a strap to help you reach your heels in Rabbit Pose if required and two blocks or a books to put your elbows on for the Extended Puppy Pose variation .

Mat direction: Short edge facing the screen.

Duration: 25 minutes

Emphasis:  All the poses in this class are done lying down so if you are feeling a little weary but still want to do some yoga then this class is perfect for you. We'll be doing Eye of the Needle Pose (Sucirandrasana), a Tree Pose (Vrksasana) variation, a twist, Sphynx Pose (Salamba Bhujangasana), the Supine Leg Stretch Series known as Supta Padangustasana plus the lying down version of Bound Angle Pose (Supta Baddha Konasana).

Props needed: A strap/belt to help you reach your foot in the Leg Stretch Series and a blanket for Savasana if required.

Mat direction: Long edge facing the screen so you can turn your head to see while you are lying down.

Duration: 26 minutes

Emphasis:  Stretch your legs and your hips in this steady-paced seated sequence which includes a variation of Eye of the Needle Pose (Sucirandrasana), Marichi's Pose (Marichyasana 3), Head to Knee Pose (Janu Sirsasana), Bound Angle Pose (Baddha Konasana), Blossoming Lotus Pose (Vikasita Kamalasana), Double Big Toe Hold Pose (Ubbhaya Padangusthasana) and Star Pose (Tarasana), plus a kneeling variation of Wild Thing (Camatkarasana).

Props needed: A blanket to kneel on and for Savasana if required.

Mat direction: Short edge facing the screen.

Duration: 28 minutes

Emphasis:  This sequence includes some poses that we rarely practice - Lion Pose (Simhasana), Embryo Pose (Garba Pindasana) and a spinal roll. They all look quite comical - pulling funny faces, tying yourself up in knots and rolling around on the floor - but I hope it will show you a less serious side to yoga than you're used to. The rest of the sequence focuses on circles and twists.

Props needed: Blocks, bricks or books to put under your hands and a blanket to kneel on and for Savasana if required.

Mat direction: Short edge facing the screen.

Duration: 20 minutes

Emphasis:  In this class you'll be moving the joints - shoulders, hands, spine, hips, knees, ankles and toes - to help improve your mobility and encourage freedom and general wellbeing. You can also use this class as a warm-up for your yoga practice or another form of exercise.

Props needed: None required except a blanket for Savasana if required.

Mat direction: Long edge facing the screen.

Duration: 24 minutes

Emphasis:  In this class you'll move from lying on your front in Sphynx Pose (Salamba Bhujangasana) and a gentle variation of Frog Pose (Mandukasana), to lying on your side for a lovely flowing twist and a variation of Vishnu's Couch Pose (Anantasana), followed by lying on your back for a supine variation of Tree Pose (Vrksasana), Happy Baby Pose (Ananda Balasana) and supine Bound Angle Pose (Supta Baddha Konasana). The pace of the class is slow (we'll hold the poses for a while) and it's nice and gentle.

Props needed: A blanket.

Mat direction: Long edge facing the screen.