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Duration: 15 minutes

Emphasis:  A strong class for your shoulders and arms - you'll strengthen and stretch them and take them through their full range of movement. And we'll add in some squats for strength for your legs too.  Please note though, this is not a suitable class if you have any injury to your shoulders.

Props needed:  A strap.

Mat direction: n/a

Duration: 7 minutes

Emphasis:  A gentle breathing practice to help you relax and quieten your mind. (And it's also helpful for your sinuses too!) You'll breathe in and out through your left nostril, pause to notice the sensations, then repeat on the right side.

Props needed:  A blanket or chair to sit on if required.

Mat direction: n/a

Duration: 5 minutes

Emphasis:  This lovely meditation offers a reminder that all emotions are part of the rich tapestry of life.

Props needed:  None required, but if you like you can sit on a cushion or folded blanket or, if you prefer, a chair.

Mat direction: n/a

Duration: 30 minutes

Emphasis:  A full-body stretch to do after your run or cycle to loosen up tight muscles and help you recover and relax

Props needed:  A blanket to sit/kneel on and a strap

Mat direction: Long side facing the screen

Duration: 40 minutes

Emphasis:  Some backbending and lunge sequences with a little bit of quad stretching too.

Props needed:  Blocks or a thick book to put under your forearms in Lizard Pose, a strap to help you reach your foot and a blanket for under your knees.

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

Duration: 28 minutes

Emphasis:  Another sequence for neck and shoulder mobility - this time all done lying down. There's a little bit of core strengthening in there too.

Props needed:  A blanket to roll into little bolster to support your spine, and a strap if clasping your hands together behind your back is difficult.

Mat direction: Long edge of the mat facing the screen so you can turn your head to see when you're lying down

Duration: 33 minutes

Emphasis:  In this sequence of seated poses we'll be gently moving the head, neck and shoulders through their range of movement to create more freedom and mobility.

Props needed:  Blocks or books to sit on and a blanket to make a roll for spinal support.

Mat direction: Long edge of the mat facing the screen

Duration: 38 minutes

Emphasis:  In this sequence we'll be gently moving the head, neck and shoulders through their range of movement to create more freedom and mobility.

Props needed:  Strap for between the hands if needed and a blanket for under the knees if needed too.

Mat direction: Short edge of the mat facing the screen

Duration: 40 minutes

Emphasis:  A sequence of poses (mainly standing) with straight arms, legs and spine. We will practice Triangle Pose (Trikonasana), Half-Moon Pose (Ardha Chandrasana) and Revolved Half-Moon Pose (Parivrtta Ardha-Chandrasana) plus some variations of Wide Legged Standing Forward Bend (Prasarita Padottanasana). We finish with some variations of Wide Angle Seated Forward Bend (Upavista Konasana).

Props needed:  Blocks (or a thick book) as required for your hand in Ardha Chandrasana, 2 yoga straps (or use long scarves or dressing gown ties), plus a blanket for Savasana if required.

Mat direction: Long side of the mat facing the screen

Duration: 18 minutes

Emphasis:  Practice Table Pose (Bharmanasana) and Chair Pose (Utkatasana) and some variations of these poses in this short flow. These poses will strengthen the whole body.

Props needed:  None required.

Mat direction: Short side of the mat facing the screen

Duration: 48 minutes

Emphasis:  We'll start slowly with a top-to-toe warm up, bringing mobility to the joints and warmth to the muscles. We'll then move through some slow Sun Salutations, adding some variations of postures such as Salabasana (Locust Pose) and Ustrasana (Camel Pose). We'll then take a slow cool down and relax from toe-back-up-to-top before Savasana.

Props needed:  Blanket for padding the knees and for Savasana if required. Blocks or bricks if you have them for one of the Ustrasana variations.

Mat direction: Long side of the mat facing the screen

Duration: 8 minutes

Emphasis:  Calm and ground yourself with this short meditation that will guide you through each of the 5 senses, bringing you into the present moment.

Props needed:  None required.

Mat direction: n/a.