Recent Articles in Hatha Yoga

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: 35 minutes

Emphasis:  In this class you'll strengthen your buttock muscles. Also known collectively as 'the glutes', there are 3 of these muscles: gluteus maximus which is the largest and most superficial, gluteus medius which is situated more towards the top and side of the buttocks and gluteus minimus which, as the name suggests, is the smallest and is situated beneath the gluteus medius. In our culture where we spend so much time sitting, the buttock muscles can become weak and, as their role is to stabilise the pelvis and the hips, this can lead to imbalances and injuries. So, in this class we'll be strengthening the buttocks, and giving them a good stretch out too. Expect repeated leg lifts to work the hamstrings and glutes, some squats, Bridge Pose (Setu Bhandasana) and Reverse Table Pose (Ardha Purvottanasana), plus some seated and supine poses to stretch things out too.

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

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

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: 28 minutes

Emphasis:  In this class we'll alternate between flexion (bringing the knee in towards the chest) and extension (straightening the leg back behind you) to help improve mobility, range of movement, stability, strength and flexibility of the hip joint. After warming-up with some circling movements the first sequence takes us from Tabletop Pose (Bharmanasana) to Garland Pose (Malasana), to Standing Forward Bend (Uttanasana), Half-Chair Pose (Ardha Utkatasana) to Downward Facing Dog (Adho Mukha Svanasana)

Props needed: A blanket to kneel on and two blocks.

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

Duration: 1 hr 11 minutes

Emphasis:  We start with some warm-ups seated on the chair then progress to seated variations of Goddess Pose (Utkata Konasana), Gate Pose (Parighasana) and Warrior 1 Pose (Virabhadrasana I). We then swap to using the chair for support under the hands as we do some standing poses including Tree Pose (Vrksasana), Triangle Pose (Trikonasana), Revolved Triangle Pose (Parivrtta Trikonasana) and Standing Hand-to-Big-Toe Poses 1, 2 and 3 (Padanghustasana I, II and III).

Props needed: A chair and 2 blocks or a brick.

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

Duration: 34 minutes

Emphasis: After doing some warms ups in kneeling poses, we move to standing for variations of Goddess Pose (Utkata Konasana) and Standing Forward Bend (Prasarita Padottanasana). Seated poses such as Archer Pose (Arkarna Dhanurasana), Heron Pose (Krounchasana) and Seated Pose aka Half Lord of the Fishes Pose (Marichyasana 3) follow, and then, of course, Savasana.

Props needed: A blanket to kneel on, a yoga belt and maybe a block to put under your hands.

Duration: 28 minutes

Emphasis:  This class takes you through some poses that offer you both forward bends and leg stretches. The slow pace will give you time to regulate your breathing and feel your way deeper into the poses if and when your body is ready. The perfect antidote to a busy day spent rushing around, the sequence will allow your mind to quieten down and your nervous system to relax while giving the legs and back a good stretch.  Note: please make sure you have done some warming up before practising this class - some marching on the spot, some pedalling the legs in Downward Facing Dog or a slow round of Sun Salutations for example. 

Props needed: A strap, a blanket (or two if you need extra padding) and a block.

Mat direction: Doesn't really matter, you choose what works best for you.

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: 1 hr 15 minutes

Emphasis:  In this class we'll do some gentle, repetitive sequences interspersed with some contemplation about letting go of the past year and welcoming in the new. You'll be invited to choose a 'Word of the Year' to help guide you through the coming months and also, if you wish, to set a Sankalpa - the yogic equivalent of New Year's Resolutions.

Props needed: A blanket for under your knees and for Savasana and possibly a block for under your hands - plus a pen and paper to note down your thoughts and words.

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

Duration: 1 hr 15 minutes

Emphasis:  Slow and gentle sequences to soothe and relax your body, mind and spirit. There are a few balancing poses at the end using the chair to help keep you steady.

Props needed: A chair, a couple of blankets and possibly blocks to put under your hands if needed.

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

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.