Recent Articles in Gentle

Duration: 1hr 14 minutes

Emphasis:  After a brief centering meditation, a seated warm up and a round of Sun Salutation prepare the body for the movements to come. The flow takes you through the repetitive movements of a twist, a side stretch and the arm position of Eagle Pose (Garudasana) with some hip-openers added in for good measure. I hope this 'all-round' flow feels good for you in both body and mind.

Props needed: Two blocks and a blanket.

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

Duration: 1hr 16 minutes

Emphasis:  Relax and restore yourself with this gentle, repetitive flow of supine and seated postures that focuses on hip openers and twists.

Props needed: A blanket.

Mat direction: Long edge of the mat against a wall.

Duration: 38 minutes

Emphasis:  After warming up with some spinal rotation, some hip circles and lunges we take a simple but satisfying sequence which includes legs stretches, twists and hip openers - firstly standing, then sitting and then repeated once again whilst lying in Legs Up The Wall Pose (Viparita Karani).

Props needed: Some wall space, a blanket and you might need some blocks under your hands.

Mat direction: Short edge of the mat against a wall.

Duration: 16 minutes

Emphasis:  This technique can be really helpful when you can't sleep or can't settle into your Savasana after your yoga practice. It's a little journey through the body tensing and relaxing different groups of muscles - you can't do it wrong but follow along with me for the first time then you can use it whenever you need it.

Props needed: A blanket to keep you warm.

Mat direction: N/A.

Duration: 10 minutes

Emphasis:  This short class can be used on its own when you haven't got much time but still want to do a bit of movement, or it can be used as a warm-up before doing another class or even another form of exercise. These simple, repetitive movements will take your shoulders and arms into internal and external rotation and your spine into rotation, flexion and extension. Practising this type of movement regularly will help to keep your shoulders stable and strong.

Props needed: None required.

Mat direction: N/A.

Duration: 5 minutes

Emphasis:  Take a few minutes to pause and breathe, stepping away from all the busy-ness that pulls you in so many directions. With your hand over your heart, experience warmth, peace and comfort and, hopefully, a sense of equilibrium to help you face whatever comes next.

Props needed: N/A.

Mat direction: N/A.

Duration: 20 minutes

Emphasis:  In this short practice you'll circle the hips and do some squats to warm up, then do a standing pose sequence that includes Goddess Pose (Utkata Konasana) and Warrior 2 Pose (Virabadhrasana II), then move down to the floor for Half-Frog Pose (Ardha Mandukasana) and Pigeon Pose (Ardha Kapotasana).

Props needed: A blanket for under your knee if you're practising on a hard floor. 

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

Duration: 18 minutes

Emphasis:  Work on your arm strength and shoulder mobility whilst sitting in your chair. We'll move the arms in all directions and then do some exercises using a brick which include twists and a core strengthener. A brief seated meditation finishes this practice.

Props needed: A chair and a brick.

Mat direction: n/a.

Duration: 8 minutes

Emphasis:  This guided visualisation, from the book 'The Spirit of Yoga' by Cat de Rham, is one of my favourites. It asks you to focus within, paying attention to the way the energy travels around your body. I hope you enjoy it and feel refreshed and reenergised afterwards.

Props needed: None required unless you'd like to sit on a chair.

Mat direction: n/a.

Duration: 23 minutes

Emphasis:  Release tension and mobilise your shoulders with this standing sequence of poses. You'll swing your arms to help tight muscles relax then take your shoulders carefully through their range of movement using a yoga belt. There's a standing balance challenge at the end with Eagle Pose (Garudasana) and a seated relaxation. You can use this class as a stand-alone practice or as a warm-up for the 'Warrior 1 Shoulder Release Flow' that you'll find in the Vinyasa Flow section.

Props needed: A yoga belt and 2 blocks.

Mat direction: n/a.

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: 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.