Recent Articles in Hatha Yoga

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: 48 minutes

Emphasis: After warming up the legs with Tiger Pose (Vyaghrasana), Balancing Table Pose Knee To Nose variation (Dandayamana Bharmanasana var.) and Downward Facing Dog (Adho Mukha Svanasana), we come to standing at one side of the mat. From there we move from Standing Forward Bend (Uttanasana) to Pyramid Pose (Parsvottanasana) to Wide Leg Standing Forward Fold (Prasarita Padottanasana) and then repeat Pyramid Pose (Parsvottanasana) and Standing Forward Bend (Uttanasana) again. This sequence is then repeated travelling back along the mat to the other side. The second sequence follows the same pattern but includes Triangle Pose (Trikonasana) and in the third sequence another variation of Pyramid Pose (Parsvottanasana). Childs Pose (Balasana), Thunderbolt Pose (Vajrasana), Revolved Thunderbolt Pose (Parivrtta Vajrasana) and Bound Angle Pose (Baddha Konasana) allow the legs to bend after all the straight leg work and then, when in Savasana, there's the option of adding a rolled blanket under the thighs for support. Note: this class is a strong stretch for the legs - don't overstretch and risk an injury - bend the knees a little if needed.

Props needed: A blanket.

Duration: 1hr 17 minutes

Emphasis:  Enjoy some hip openers, leg stretches and twists in this slow and steady class. Perfect for doing in the evening as it won't rev up your heart-rate and your nervous system, the sequences include Half Frog Pose (Ardha Mandukasana), Garland Pose (Malasana) and Standing Forward Bends (Uttanasana) with the heels on a block followed by the balls of the feet on a block. The next sequence includes the other Half Frog Pose (confusingly there are two English names - this one stretches the front of the thigh rather than opening the leg to the side and has a different Sanskrit name, Ardha Bhekasana). The next sequence includes some Pigeon Pose (Ardha Kapotasana), followed by the full Frog Pose (Mandukasana). We finish with some gentle fluid twists and a gentle, relaxing hip opener with the feet on blocks and a blanket. Note: When we get to Pigeon Pose I offer the alternative of Eye of the Needle Pose (Sucirandrasana) but I don't demonstrate it - just as a reminder, it's the one where you lie on your back, take one ankle over the opposite thigh just above the knee, and lift the other foot from the floor, interlocking the fingers behind the thigh - you get the same stretch around the hip and buttock as you would in Pigeon Pose but without the weight and possible pinching in the knee.

Props needed: 2 blocks and two blankets.

Mat direction: Doesn't matter - you choose.

Duration: 33 minutes

Emphasis:  This class will be just what you need if you've just come in from a run or cycle or exercise class. Do these stretches as soon as you come in while you're nice and warm - no need to change into yoga kit or roll out a mat - just get them done. If you haven't done any exercise first you'll need to do a little bit of warming up before trying these deep stretches - a few rounds of Sun Salutations should do it.  You'll stretch out your whole body in this sequence that uses a table and or a chair to give you a little more stability and assistance to release those tight muscles. Note: when we come down off the chair into the squat pose I call it Baddha Konasana - twice - whoops! It's not! It's Malasana (Garland Pose) .

Props needed: A table and/or a chair.

Mat direction: n/a.

Duration: 35 minutes

Emphasis: If you've been running, cycling or playing other sports such as tennis, you've probably been in forward flexion, slightly hunched over with your shoulders up. Your hands will have been gripping handlebars, water bottle or racquet, your hip flexors and leg muscles will have been working hard and a good whole body stretch will help to lengthen and loosen you, aiding recovery and helping you maintain a good range of movement. This class will take you through the body, stretching those areas particularly prone to tightness caused by exercise, with shoulder openers, lunges and gentle spinal extension. You don't need to have done exercise first though - this is a lovely stretch at any time which will enhance your yoga practice and daily life too.

Props needed: A blanket to kneel on if needed, a couple of blocks or bricks.

Duration: 1hr 12 minutes

Emphasis:  Enjoy a deep stretch in this slow, relaxing class. After a supine warm-up, you'll come up to hands and knees for a sequence which includes lunges, twists and leg stretches. Some more supine poses lead you into Savasana where I'll guide you through Yoga Nidra, a relaxing journey through 61 points of the body, leaving you feeling peaceful, rested and spacious.

Props needed: A blanket, 2 blocks, a brick and a yoga belt.

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

Duration: 1 hour 15 minutes

Emphasis:  This class focuses on mobility and freedom for the shoulders. We start on the chair to warm-up, before moving into a standing pose sequence in which we circle the arms. We then move back to using the chair for support for some strengthening poses before coming down to the floor for some supine leg stretches and seated arm and shoulder stretches, followed by Savasana.

Props needed: A chair, a belt (or tie from a bathrobe) and a blanket.

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

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: 30 minutes

Emphasis:  Help to keep your shoulder joints feeling 'oiled' and free whilst doing a bit of resistance work to strengthen the muscles too. The majority of this class is done standing (there's a Warrior 2 based sequence) and you'll be using a yoga belt, then right at the end there will be a few supine poses including Sphynx Pose (Salamba Bhujangasana) and a relaxing supported backbend.

Props needed: A yoga belt, 2 blocks and a blanket.

Mat direction: Long side 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: 24 minutes

Emphasis:  In this Iyengar-style class the poses alternate between extending your arms out to the sides and lifting the arms up above your head. Expect familiar poses such as Warrior 2 Pose (Virabhadrasana II), Triangle Pose (Utthita Trikonasana), Goddess Pose (Utkata Konasana), Tree Pose (Vrksasana), a Locust Pose variation (Salabhasana), Melting Heart Pose (Anahatasana), Revolved Abdomen Pose (Jathara Parivartanasana) and Upward Extended Feet Pose (Urdhva Prasarita Padasana). You'll also be working on your strength and stamina as you'll hold the poses for 3 breaths on each side.

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

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