Recent Articles in Gentle

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.

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: 24 minutes

Emphasis:  Legs-Up-The-Wall Pose (Viparita Karani) is known to be one of the most restorative of yoga poses. It has many benefits including reducing swelling and discomfort in the feet and legs by improving the circulation of the blood, and also relaxing the nervous system. In this class you'll enjoy some quiet time using the wall to support you in this pose. You'll also use the wall to help you explore some other poses too, including Happy Baby Pose (Ananda Balasana), Bound Angle Pose (Baddha Konasana) and also, if your knees are happy for you to try it, a preparation for Half Lotus Pose (Ardha Padmasana). These poses are hip-openers and in the supine position you might find you can access a deeper stretch. This class is especially useful to do at the end of the day and/or if you are tired.

Props needed: A blanket, a block and a yoga belt.

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

Duration: 45 minutes

Emphasis:  In this class each pose is held for 2 minutes to allow first the muscles to relax and then the connective tissue. In this space within the poses the nervous system can relax, the breathing slows down and the mind becomes quieter too, leading to deep relaxation.

Props needed: A blanket.

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

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: 15 minutes

Emphasis:  Enjoy a few minutes of quiet time in this meditation which invites you to take a journey up the spine, stopping off briefly at each chakra. On reaching the crown of the head there's a visualisation on the 1000 petalled lotus flower that is the symbol for the Crown Chakra, Sanskrit name Sahasrara. .

Props needed: None needed.

Mat direction: N/A.