Recent Articles in Flexibility

Cats, Cows, Twists and Hip Stretches - July 2023

Duration: 32 minutes

Emphasis: 5 sequences, each featuring flexion and extension of the spine, a twist and a hip stretch. Starting with a gentle seated hollowing and rounding of the back, you'll then move into a 'figure 4' hip opener which turns into a twist. The sequence on hands and knees includes Cat Pose (Marjaryasana), Cow Pose (Bitilasana), Crescent Moon Pose (Anjaneyasana) and Revolved Low Lunge (Parivrtta Anjaneyasana). The standing sequence includes a standing variation of Cat and Cow plus Half Chair Pose (Ardha Utkatasana) and Half Moon Pose (Ardha Chandrasana). The second seated sequence features Cat Cow Pose, a simple twist and forward bend all in Easy Pose (Sukhasana) and then the final supine sequence you'll do some gentle pelvic tilts, take Eye of the Needle Pose (Sucirandrasana) and then drop it into a twist. Finishing with a symmetrical pose, Happy Baby Pose (Ananda Balasana) followed by Savasana completes the practice.

Props needed: A brick and maybe a blanket under your knee for padding if required.

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

Recording of a Stretch & Relax Class on Zoom

Duration: 1hr 14 minutes

Emphasis: After a simple breathing practice and a gentle top-to-toe warm-up you'll move into a kneeling pose flow which includes Balancing Table Pose (Dandayamana Bharmanasana), Camel Pose (Ustrasana), Gate Pose (Parighasana), kneeling variations of Warrior 2 (Virabhadrasana II) and Side Angle Pose (Utthita Parsvakonasana), and Crescent Moon Pose (Anjaneyasana). The sequence is then repeated but with standing poses rather than the kneeling lunges. Vishnu's Couch Pose (Anantasana) takes us into a seated sequence which includes Boat Pose (Navasana) and Tarasana (Star Pose).

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

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

4 Movements in 4 Sequences - June 2023

Duration: 25 minutes

Emphasis: 4 types of movement in 4 different sequences.... Expect some work for the toes and feet, a side bend, a twist and then a hip opener.

Props needed: You might need a blanket under your knees.

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

Twisty Flow - June 2023

Duration: 16 minutes

Emphasis: This class features repeated spinal rotations to help keep your back mobile and comfortable. Spiral just as far as you feel comfortable - keep it nice and fluid - and repeat this class often to improve your range of movement. Expect these twists in kneeling lunges and standing poses, finishing with a lovely relaxing supine one and time to rest in Savasana.

Props needed: You might need a blanket under your knees and blocks under your hands.

Mat direction: Long edge of the mat facing the screen. Please note: If you're wondering why the background looks a little different it's because I've flipped the video around - I'm now mirroring you so that the majority of the time you're facing me, with just one pose facing away.

Relaxing Top-To-Toe Yin Class - June 2023

Duration: 1hr 5 minutes

Emphasis: Enjoy some time out of your busy day to relax your mind and stretch your body in this yin class of mostly supine poses. Starting by massaging the back of the skull, the poses progress down the body to the feet, then back up to the head again to gently open and release tight areas. You'll hold each pose for 2 minutes so expect to experience some sensations but know that these longer holds allow the connective tissues to stretch and use your deep breathing to help the body relax into the poses.

Props needed: A blanket and two blocks.

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

Quick Mandala Flow - May 2023

Duration: 20 minutes

Emphasis: This is a short circular flow, perfect for when you don't have much time but want to fit your practice in. Expect Sun Salutations to warm-up then you'll add on some poses such as Warrior 1 (Virabhadrasana I) and Reverse Warrior (Viparita Virabhadrasana) facing the front of the mat, Goddess Pose (Utkata Konasana) facing the side of the mat and then repeating the Warrior poses facing the back of the mat. The whole sequence is then repeated to take you round in a circle and back to where you started. The sequence is then repeated once more at a slightly faster pace. Then it's onto the floor for some supine core strengtheners and a relaxing twist before a short Savasana.

Props needed: None needed.

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

Please note: This class was filmed in a different room and I had some problems with the camera not being able to focus properly. I have edited to the best of my ability and hope that the focus issues (which seemed to happen when lying in Savasana mostly) don't affect your practice and you still enjoy the class.

Recording of an Iyengar-style Class on Zoom

Duration: 1hr 16 minutes

Emphasis: We start this class with some seated straight leg poses then move to standing poses which include Chair Pose (Utkatasana), Warrior 2 Pose (Virabhadrasana II) and Triangle Pose (Trikonasana). We then practise Half Moon Pose (Ardha Chandrasana) before coming down to the floor for some prone backbends and stretches to the front of the thighs. We come back to the floor for more seated poses including a variation of Revolved Half Bound Forward Fold Pose (Parivrtta Ardha Baddha Paschimottanasana) and then to supine poses such as Upward Extended Feet Pose (Urdhva Prasarita Padasana) and Reclined Bound Angle Pose (Supta Baddha Konasana).

Props needed: A blanket, 2 blocks and a belt.

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

Kneeling and Seated Sequence - May 2023

Duration: 33 minutes

Emphasis: This class features the repetitive movements of Cat Pose (Marjaryasana) and Cow Pose (Bitilasana) followed by some variations of Half Side Arm Balance (Ardha Vasisthasana). You'll then move from hands and knees to sitting for Head to Knee Pose (Janu Sirsasana) and into another variation of Ardha Vasisthasana known as Stargazer Pose. Easy Twist (Parivrtta Sukhasana), Embryo Pose (Garba Pindasana) and Star Pose (Tarasana), plus of course Savasana, bring the practice to a close.

Props needed: A blanket to kneel on if required.

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

A Relaxing Practice For Your Spine - May 2023

Duration: 25 minutes

Emphasis: Enjoy this relaxing practice that uses props to support you as you gently move and mobilise your spine. From supported backbends to Happy Baby Pose (Salamba Balasana) to a gentle twist, this class will help your back and hips feel free and easeful and your mind to feel rested.

Props needed: A blanket and two yoga blocks.

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

Mandala Flow for Hamstrings and Outer Thighs - May 2023

Duration: 46 minutes

Emphasis: In this circular flow you'll warm up with Sun Salutation A and then in the next round poses such as Half Splits (Ardha Hanumanasana), a variation of Revolved Triangle Pose (Parivrtta Trikonasana), Side Lunge (Skandasana) and Revolved Wide Legged Forward Bend Pose (Parivrtta Prasarita Padottanasana. The sequence is repeated once with kneeling poses and then again with standing poses and it will take you from the front of the mat to the side of the mat to the back of the mat, and around again to finish where you started from. Some supine leg stretches finish the focus on the legs and lead you into Savasana.

Props needed: A blanket to kneel on, two bricks and a yoga belt.

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

A Flow for Mobilising the Joints and Stretching the Muscles - April 2023

Duration: 49 minutes

Emphasis: This vinyasa flow class will take you through a warm-up, a round of basic Sun Salutations (Surya Namaskar) and then some creative sequences which include Side Angle Pose (Parsvakonasana), Triangle Pose (Trikonasana), Warrior I Pose (Virabhadrasana I), Humble Warrior (Baddha Virabhadrasana), Garland Pose (Malasana), Standing Hand To Big Toe Pose (Utthita Hasta Padangusthasana), Head To Knee Pose (Janu Sirsasana) and variations, Boat Pose (Navasana) and Bound Angle Pose (Baddha Konasana).

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

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

Mandala Flow (moving around the mat in a fun circular sequence) - April 2023

Duration: 39 minutes

Emphasis: In this creative flow you'll repeat the sequence twice so that you travel around the mat in a circular way. You'll practise familiar poses such as Side Angle Pose (Parsvakonasana), Reverse Warrior (Viparita Virabhadrasana) and Goddess Pose (Utkata Konasana) in the standing mandala and variations of Bharadvaja's Twist (Bharadvajasana) in the seated mandala.

Props needed: None needed unless you'd like a blanket for Savasana.

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