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Duration: 15 minutes

Emphasis: Deep relaxation for body and mind

Props needed: None necessary but you might prefer to have 2 blocks and a blanket to support your back or maybe 3 rolled blankets to support under your legs.

Mat Direction: Long edge of mat facing the screen.

Duration: 17 minutes

Emphasis: Rest in these 3 supported poses to help you deeply stretch and completely relax

Props needed: 2 blocks, a blanket, yoga bolster (if you don't have a yoga bolster I'll show you how to make your own using your mat, a pillow and a blanket.

Mat Direction: Long edge of mat facing the screen.

Duration: 45 minutes

Emphasis: Stretch out tight muscles and ease hard-working joints after your cycle ride

Props needed: 4 blocks (or equivalent stack of books) for under the hands, and a blanket for under the knees if required

Mat Direction: Long edge of mat facing the screen.

Duration: 25 minutes

Emphasis: Rest in these 3 supported poses to help you relax and prepare for a good night's sleep

Props needed: 2 or 3 blocks, 2 towels, blanket, yoga bolster (if you don't have a yoga bolster I'll show you how to make your own using your mat, a pillow and a blanket.

Mat Direction: Short edge of mat facing the screen.

Duration: 47 minutes

Emphasis: This class invites you to explore the flexibility of your spine with some deeper backbends. If you have any back problems please practice the Gentle Backbend Flow instead.

Props needed: 2 blocks and a blanket for Savasana if required.

Mat Direction: Short edge of mat facing the screen.

Duration: 7 minutes

Emphasis: Deepen your breathing, expand your lungs, bring more oxygen into your cells, increase the flexibility of the ribcage and the diaphragm muscle and create space in the chest. Start gently with these 5 rounds, then increase the rounds gradually over time. Please note: this practice is not suitable if you have high blood pressure, heart problems or are pregnant.

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

Mat Direction: n/a

Duration: 45 minutes

Emphasis: Release tension in the upper back and shoulders, and stretch the front of the body

Props needed: blanket, 1 block and a belt

Mat Direction: Short side of mat facing the screen

Duration: 49 minutes

Emphasis: 1 Sun Salutation followed by a sequence of standing and sitting poses that will open the hips and deeply stretch the quads (fronts of thighs). Please note: this class is not suitable for you if you have delicate knees. You can adapt the poses using a belt looped around your foot and pad the knee with a blanket but please take care of your knees and make sure you are warmed-up before beginning this class.

Props needed: You might need a belt to catch your foot, blocks to put under your hand and a blanket for padding.

Mat Direction: Long side of mat facing the screen

Duration: 23 minutes

Emphasis: Stretch out your inner, outer, fronts and backs of the legs

Props needed: 2 blocks (or a thick book) and a belt

Mat Direction: Long side of mat facing the screen

Duration: 19 minutes

Emphasis: These seated postures, all done with straight legs, will strengthen the inner, outer, front and back of the thighs.

Props needed: A rolled blanket.

Mat Direction: Long side of mat facing the screen

Duration: 40 minutes

Emphasis: Kneeling and standing lunges (Anjaneyasana and Virabhadrasana 1) Eagle pose (Garudasana) and Stomach Twist (Jathara Parivartanasana) with an added extra stretch.

Props needed: You might need a belt for the final stretch and a blanket for Savasana if required.

Mat Direction: Short edge of mat facing screen

Duration: 45 minutes

Emphasis: Sun Salutations pausing in Uttanasana (Standing Forward Bend) and Malasana (Garland Pose) for deep hip flexion and stretch for the back of the body.

Props needed: Block and belt for Malasana variations and blanket for Savasana if required.

Mat Direction: Short edge of mat facing screen