Recent Articles in Beginner

Duration: 23 minutes

Emphasis:  Grab a brick from your yoga kit or, if you don't have one, a lunchbox from your cupboard, and join me for this fun class. We'll work your shoulders and hips through their range of movement in some repetitive movements in poses such as Child's Pose (Balasana), High Lunge/Crescent Pose (Alanasana) and Candle Pose (Prapidasana), plus a good core strengthening sequence - all holding and moving the brick to challenge the body and the brain in new and different ways.

Props needed:  A folded blanket for your knees and your brick/lunchbox.

Mat direction: Short edge facing the screen.

Duration: 13 minutes

Emphasis:  Some familiar poses - variations of Child's Pose (Balasana), Gate Pose (Parighasana), Crescent Moon Pose (Anjaneyasana) and Forearm Plank (Makara Adho Mukha Svanasana) - done in unfamiliar ways. You'll have some fun sliding around on a blanket as you strengthen your core muscles and stretch your arms and legs.

Props needed:  Your yoga mat folded for padding plus a blanket to slide on if you're practising on a hard floor or, if you're practising on carpet, you'll need two paper plates to enable you to glide.

Mat direction: Long edge facing the screen.

Duration: 29 minutes

Emphasis:  Taking the time for a good stretch after your run or cycle ride will allow the muscles to lengthen and recover and you'll feel better and more energised too. This class features some variations of Child's Pose (Balasana), Downward Facing Dog (Adho Mukha Svanasana), Baddha Konasana (Cobblers Pose or Bound Angle Pose) and Pigeon Pose (Eka Pada Raja Kapotasana) for your legs, a seated twist and Sphynx Pose (Salamba Bhujangasana) for your back and some good stretches for your shoulders, chest and arms too.

Props needed:  A blanket to kneel on if required.

Mat direction: Short edge facing the screen.

Duration: 30 minutes

Emphasis:  In this class we'll use a chair for support. Perfect for when you're feeling tired or have an injury to take care of, chair yoga gives you the opportunity to feel familiar poses in a different way. You'll be able to focus on your alignment, not have to worry about your balance so much and you'll definitely get a good stretch.

Props needed:  A stable and sturdy chair, one blanket to go over the back of your chair to protect the wall, another blanket or block to sit on.

Mat direction: One short edge facing the screen and another against a wall.

Duration: 30 minutes

Emphasis:  4 seated postures held for about 4 minutes each to deeply stretch the connective tissues of your legs.

Props needed: A blanket, a block or book and a bolster (see previous class entitled "3 Restorative Poses to Relax You Completely" for how to quickly make your own bolster if you don't have one).

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

Duration: 28 minutes

Emphasis:  This sequence of movements of the arms, done with the palms together and in time with the breath, is repeated seated in a crossed-legged position, low lunge, high lunge, standing position and a squat.

Props needed: You might need a blanket to kneel on and a block or book for under your heels in the squat.

Mat direction: Short edge facing the screen.

Duration: 16 minutes

Emphasis:  This short sequence will help to strengthen your wrists and stretch them too. The muscles and tendons of the forearms can get tight, especially if you use a computer for long periods of time every day, so it's helpful to practice these poses regularly to keep the wrists healthy. Start gently and build up to more repetitions of each pose slowly over time.

Props needed:  A blanket to kneel on if required. 2 x blocks/bricks/thick books for under your hands for Tolasana (Scales Pose).

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

Duration: 21 minutes

Emphasis:  Seated side bends, Cat and Cow Pose, some gentle twists and forward bends plus two sets of circling to release tension in the low back and bring mobility to the hip joints.

Props needed:  A blanket to sit on if required.

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

Duration: 7 minutes

Emphasis:  A gentle breathing practice to help you relax and quieten your mind. (And it's also helpful for your sinuses too!) You'll breathe in and out through your left nostril, pause to notice the sensations, then repeat on the right side.

Props needed:  A blanket or chair to sit on if required.

Mat direction: n/a

Duration: 5 minutes

Emphasis:  This lovely meditation offers a reminder that all emotions are part of the rich tapestry of life.

Props needed:  None required, but if you like you can sit on a cushion or folded blanket or, if you prefer, a chair.

Mat direction: n/a

Duration: 30 minutes

Emphasis:  A full-body stretch to do after your run or cycle to loosen up tight muscles and help you recover and relax

Props needed:  A blanket to sit/kneel on and a strap

Mat direction: Long side facing the screen

Duration: 28 minutes

Emphasis:  Another sequence for neck and shoulder mobility - this time all done lying down. There's a little bit of core strengthening in there too.

Props needed:  A blanket to roll into little bolster to support your spine, and a strap if clasping your hands together behind your back is difficult.

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