Recent Articles in Flexibility

Duration: 12 minutes

Emphasis: I'd just come in from a few hours gardening, wheelbarrowing compost and spreading it out on my flower beds (hence looking a bit dishevelled!) and thought I'd share my go-to stretches that are helpful to bring my back into neutral after several hours in flexion. At this time of year when many of us are itching to get out there and get our gardens ready for the summer season it's easy to overdo it and then suffer with back-ache. If you practise these movements after gardening - and in-between gardening sessions too - you'll help to minimize muscle imbalances and hopefully prevent injury.

Props needed: A sturdy chair.

Mat direction: N/A.

Note: at the beginning of the class I mention the 'no dig' method of gardening which keeps the soil healthier and also saves your back. If you're interested in finding out more go to https://www.charlesdowding.co.uk/

Duration: 39 minutes

Emphasis: Move through the body from head to toe mobilising the joints and stretching the muscles in these seated poses. You'll move slowly with the intention of down-regulating your nervous system and quuietiening body and mind so this class is useful if you're feeling overwhelmed, tired or wired and will help you to relax.

Props needed: A blanket and a yoga belt.

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

Duration: 58 minutes

Emphasis: In this class we make repetitive movements to help improve mobility. We'll try some unusual, fun challenges too. I hope this class will leave you feeling looser and more limber in your joints and muscles.

Props needed: A blanket and two cushions.

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

Duration: 53 minutes

Emphasis: A Sun Salutation-based flow class that has a focus on retracting the shoulder blades (pulling them towards each other) that helps to broaden and stretch the upper chest and stabilise and strengthen the shoulder girdle. This movement is really helpful when doing poses such as Bridge Pose and Shoulderstand is it encourages extension of the upper spine, lifting it in and up away from the floor, rather than rounding and pressing down into the floor which can feel uncomfortable in these poses. Regular practice of shoulder blade retraction can help the upper back and chest area feel more mobile and spacious and improve your posture and breathing too.

Note: It is important to keep your head and neck still whilst doing Shoulderstand so please watch the instructions first so you don't turn your head to see the screen in the pose. If you haven't done Shoulderstand before or for a while you might want to watch and practise the 'Shoulderstand Using The Wall Tutorial - February 2024' first.

Props needed: Two blankets and possibly a yoga belt if you are tight across the upper chest and front of the shoulders.

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

Duration: 28 minutes

Emphasis: Enjoy this repetitive flow that takes you from one end of the mat to the other, and back again. It includes High Lunge (Alanasana), Side Lunge (Skandasana), Side Arm Balance (Vasisthasana) and Pigeon Pose (Eka Pada Rajkapotasana).

Props needed: None required.

Mat direction: You choose - at some point you'll have your back to the screen but I hope you'll pick up the flow quickly and know where you're going :-)

Duration: 22 minutes

Emphasis: Help to improve the rotation of your spine (very important in our rather static and seated modern lifestyles) with this short class. Expect to twist your spine three times in various poses and then pause on the 4th rotation to get a good stretch and increase your range of movement.

Props needed: A blanket and two blocks.

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

Duration: 13 minutes

Emphasis: This is a short class that's perfect for a warm-up or just for a bit of movement when you haven't got much time . You'll do lots of mobility work - 'oiling' the joints, moving with repetitive movements and getting your heart rate up too. Expect some arm swings, marching, squats plus Warrior 2 Pose (Virabhadrasana II), Goddess Pose (Utkata Konasana), Tree Pose (Vrksasana) and Revolved Chair Pose (Parivrtta Utkatasana). 

Props needed: None needed unless you need a wall or a chair for stability in Tree Pose.

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

Duration: 28 minutes

Emphasis: Find yourself a sturdy chair and sit down for this class that has a focus on mobility. Expect gentle twists, side bends, hip circles, shoulder work and a nice stretch out. Useful for when you're feeling tired or have an injury, this class will help to loosen you up and move almost all of your body. 

Props needed: A sturdy chair and two bricks.

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

Duration: 1hr 1 minute

Emphasis: This class takes you through a kneeling warm-up, slow Sun Salutation As, then three similar sequences - the first done in kneeling lunge or Crescent Moon Pose (Anjaneyasana), the second in Warrior 1 (Virabhadrasana I) and the third in High Lunge (Alanasana). You'll then come down to the floor for a seated sequence that mirrors the same movements followed by a well-deserved Savasana. 

Props needed: A blanket and you might need a belt for Bridge Pose (Setu Bhandasana).

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

Duration: 59 minutes

Emphasis: All the poses in this class use a chair so make sure you have a good sturdy one that won't move. Expect familiar poses, some done seated on the chair and some done standing with the chair for support, plus a nice restful Savasana too. 

Props needed: A chair and a blanket

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

Duration: 18 minutes

Emphasis: In this class all the poses use two blocks - expect seated variations of Candle Pose (Prapidasana) and Garland Pose (Malasana), some Standing Forward Bends (Prasarita Padottanasana), Side Lunge (Skandasana), Child's Pose (Balasana), Supported Bridge Pose (Setu Bhanda) and Stomach Twist (Jathara Parivartanasana).

Props needed: Two blocks (or thick books).

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

Duration: 36 minutes

Emphasis: After warming up with some gentle rolling Bridges (Setu Bhandasana) and some shoulder and ankle mobility movements, you'll do a round of slow, gentle Sun Salutations (Surya Namaskar A), followed by another with some options to make it slightly more challenging. Two more rounds follow with the kneeling lunge Crescent Moon Pose (Anjaneyasana) plus a variation of this, and also a Half Dog aka Puppy Pose (Uttana Shishosana) to stretch the sides of the body. In the next round you'll be doing standing lunges and an extended Standing Forward Bend (Uttanasana). You'll finish this class lying on the floor again for some more variations of Bridge Pose (Setu Bhandasana) before resting in Savasana.

Props needed: A blanket for under your knees plus two bricks.

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