Vinyasa Flow Yoga

Duration: 1 hr 17 minutes

Emphasis: This class is a fun Mandala Flow, which means you'll travel around the mat repeating the sequences from either end. It begins with a seated warm-up and then moves to standing for a slow round of Sun Salutatio A. Then we begin the circular flow which contains familiar poses such as Warrior 2 (Virabhadrasana II), Side Angle Pose (Parsvakonasana) and Side Lunge (Skandasana). A kneeling sequence follows that includes Came Pose (Ustrasana), followed by a seated and a supine sequence that feature twists and hip stretches.

Props required: A block and a blanket to kneel on if required..

Mat direction: It's up to you - as we'll be moving around in a circle there will be a point that you won't be able to see the screen.

Duration: 36 minutes

Emphasis: Enjoy this flow class which, after a warm-up, offers two sequences - one kneeling and one standing - with similar movements. You'll do a spinal rotation, an upward stretch, a balancing pose, a forward bend and a side bend. Some supine stretches and a relaxing Savasana complete the practice.

Props required: A blanket to kneel on if required.

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

Duration: 1 hr 10 minutes

Emphasis: In this class we have a focus on lengthening and stretching out the spine. We start lying down for some breathing practice and a supine warm-up, then move to Tabletop Pose for some spinal mobility. Sun Salutations follow plus a sequence of standing poses including a variation of Pyramid Pose (Parsvottanasana). We spend a few minutes lying prone in Half-Frog Pose (Ardha Bhekasana) then come up for some seated poses. Finally, we come back to lying down to finish the class with some gentle stretches before Savasana.

Props required: Two bricks and a blanket.

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

Duration: 48 minutes

Emphasis: Having received some good feedback from last month's No Hands Flow class I decided to do another. This one will focus on standing poses and will strengthen your legs - with a few side bends and forward bends too. Expect an energising warm-up, two Vinyasa Flows where your hands don't touch the ground and then a seated sequence to stretch out afterwards.

Props needed: One or two blocks required for a backbend counterpose at the end.

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

Duration: 20 minutes

Emphasis: In this short class you'll practise three Sun Salutations - one to warm-up and then two which include Side Lunge (Skandasana) to stretch the backs of the legs, the hip joints, knee joints and the ankle joints.

Props needed: None required.

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

Duration: 47 minutes

Emphasis: This is a Sun Salutation-based class with a bit of a difference - there are no poses where you need to bear weight on your hands. All the same movements of the Sun Salutations are there but are no Downward Facing Dogs, no Planks, no Cat or Cow or pushing up from the floor so it's perfect if you've got a hand, wrist or arm injury and need to rest it for a while so it can recover. Expect mostly standing poses but with some seated and supine at the end.

Props needed: None required.

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

Duration: 41 minutes

Emphasis: Free up your shoulder blades and help relieve stiffness and tension in your upper back in this Sun Salutation flow class. You'll repeat the same movements with your arms in cactus position in the seated and kneeling warm-ups and then in the flows too. You'll move your shoulder blades up, down, in and out and bring mobility to the upper back too.

Props required: A blanket to kneel on if required.

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

Duration: 1 hour

Emphasis: This is an intermediate level flow with 5 rounds of Sun Salutations and a number of backbends too. Expect a different variation of Warrior 1 (Virabhadrasana I) in each round and Snake Pose (Sarpasana), Half Frog Pose (Ardha Bhekasana), Bow Pose (Dhanurasana), Camel Pose (Ustrasana), Bridge Pose (Setu Bhanda) and some relaxing supported backbends too.

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

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

Duration: 30 minutes

Emphasis: In this class you'll be strengthening and stretching your hip flexors. Your primary hip flexors are the Iliacus muscle and the Psoas Major muscle - collectively called the Iliopsoas. These muscles are deep within your body, on either side of the low spine, and they lie over the front of the pelvis and join your upper thigh bone. They are responsible for lifting up your thigh, for example when you are marching, running or walking up stairs. You'll also be strengthening and stretching your front of thigh muscles and also your hip extensor muscles which include your glutes and your hamstrings. This is all quite science-y and anatomical but all you really need to know is that these movements are very helpful for all of us as, in our society, we sit a lot and the hip flexors can become tight and weak. Expect mostly lunge movements (one leg is in flexion and the other in extension) and squats plus some nice, quiet stretches at the end.

Props required: Two blocks plus a blanket for your knees/hips.

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

Duration: 20 minutes

Emphasis: This is a 20 minute flow for you to practise when you don't have much time. Although short, it is a well-rounded class with forward bends, backbends, side bends and twists to give your whole body a little short of movement medicine.

Props required: You might need a blanket for your knees.

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

Duration: 45 minutes

Emphasis: This is a vinyasa flow class with a bit of a difference. As you move through the Sun Salutations and come out of Downward Facing Dog, each of the standing poses will be held for 5 breaths. The long holds are what you would expect to find in an Iyengar practice - they focus the mind, give you time to check the alignment in your body and regulate your breathing. And they make you stronger too!

Props required: None required unless you'd like a blanket over you in Savasana.

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

Duration: 1hr 15 minutes

Emphasis: You'll start with a short and simple meditation and then move onto some kneeling and lunge warm-ups which focus on loosening up your shoulders. This week's Sun Salutation sequences feature practising stepping through from Downward Facing Dog (Adho Mukha Svanasana) to Lunge (Utthita Ashwa Sanchalanasana) and then moving the arm in circles in Half Side Arm Balance (Ardha Vasisthasana) and Side Angle Pose (Utthita Parsvakonasana). In the next sequence there is some optional progression to Side Arm Balance (Vasisthasana). Seated poses include Torso Stretch Pose (Bharadvajasana), Archer Pose (Akarna Dhanurasana) and Heron Pose (Krounchasana).

Props required: A blanket, a brick and a belt.

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