Recent Articles in Hatha Yoga

Duration: 35 minutes

Emphasis:  In this class you'll practise some of your familiar and favourite standing poses seated on a chair. Perfect for whenever you're feeling a little weary but still want to do your yoga, or if you are nursing an injured ankle or knee, for example. After some joint-loosening warm-ups, you'll do Reverse Warrior Pose (Viparita Virabhadrasana), Side Angle Pose (Utthita Parsvakonasana), Gate Pose (Parighasana), Wide-Legged Forward Bend (Prasarita Padottanasana), Eagle Pose (Garudasana), Sage Twist (Marichyasana III) and Staff Pose (Dandasana). You'll then sit and breathe for a while in Baddha Konasana (Bound Angle Pose) before taking your legs up onto the chair for a relaxing and back-releasing Savasana.

Props needed: A chair, some blocks to put under your hands in the forward bend.

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

Duration: 31 minutes

Emphasis:  These repetitive sequences will take you from hands and knees to raising one leg (which will challenge your balance) and into a 'long hold' pose (to build your strength). Expect variations of Cat (Marjariasana) and Cow (Bitilasana) Pose, Balancing Table Pose (Dandayamana Bharmanasana), Single Leg Downward Facing Dog (Eka Pada Adho Mukha Svanasana), Plank Pose (Phalakasana), Dolphin Pose (Catur Svanasana), some Mountain Climbers and Side Plank Pose(Vasisthasana).

Props needed: A blanket to put under your knees.

Mat direction: Either - you choose.

Duration: 31 minutes

Emphasis:  Strengthen your abdominals and other 'core' muscles with these repetitive circling movements in seated and supine poses.

Please note my camera had a problem focussing when I lay down for Savasana and it repeatedly goes blurry! I hope it shouldn't be too much of a problem as you'll be getting ready to lie down but it will make your eyes go funny if you look at it! Therefore I cut and pasted another clip into the Savasana section so it didn't do it for 5 minutes.  I just thought I'd let you know in case you think it's gone a bit weird ;-) 

Props needed: A blanket to put under your pelvis when you're lying down.

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

Duration: 41 minutes

Emphasis:  The whole of this class is done sitting on a chair. After a gentle warm-up you'll do 5 rounds of seated Sun Salutations followed by repetitive sequences that include side bends, twists and different variations of Chair Pose.

Props needed: Blocks and a chair.

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

Duration: 1 hour 15 minutes

Emphasis:  Enjoy a slow, easeful stretch with this floor-based class of supine and seated poses. Expect some supported backbends using the blanket and/or bolster, some hip openers and twists plus a lovely long Savasana.

Props needed: Blocks, blanket and a bolster (or 2 pillows rolled up in a blanket).

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

Duration: 44 minutes

Emphasis:  In this class you'll use the wall to help your stability in a series of standing balances. Each standing balance is followed by a forward bend, also using the wall to enhance the posture. There's also a short sequence using the wall for abdominal strengthening.

Props needed: Some wall space and a blanket for Savasana if required.

Mat direction: Short edge of your mat against the wall.

Note: Filming this class was beset with disturbances - hedge-cutting neighbour, torrential rain beating against the window and a squeaky floorboard!!  It required a lot of editing which isn't quite seamless - but I hope it doesn't detract from the class :-)

Duration: 19 minutes

Emphasis:  In this class we'll shake and swing the arms and legs. This is a fun and playful way to warm up before you do any exercise but these movements have other benefits too - they help increase the range of movement in tight shoulders, improve the posture, improve co-ordination, increase circulation and promote drainage of the lymph. I hope they will help you to feel relaxed, loose and limber and that they'll bring a smile to your face too.

Props needed: n/a

Mat direction: n/a

Duration: 14 minutes

Emphasis:  Sometimes you need a little gentle movement to oil the joints and stretch the muscles. This seated class will release tension and tightness and is perfect for days when you're busy working or not feeling 100%.

Props needed: A chair and possibly a blanket to sit on.

Mat direction: N/A

Duration: 13 minutes

Emphasis:  Sometimes chair yoga is gentle and sometimes it's more of a challenge. This class falls into the latter category and you'll work your core muscles as you bicycle the legs whilst seated. It's a little bit different and I hope you enjoy it ;-)

Props needed: A chair.

Mat direction: N/A

Duration: 1 hr 13 minutes

Emphasis:  This class is a little different to our usual yoga - you'll use a chair to practice some unusual, repetitive exercises that will help to increase your strength, flexibility and mobility plus they will also help to improve your yoga poses too.

Props needed: A chair and a blanket.

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

Duration: 53 minutes

Emphasis:  In this class you'll hold these twists for 2 minutes each to deeply stretch the tissues and joints of the body. Expect some fairly strong sensations in these poses and see if you can breathe through them, minimising the almost inevitable fidgeting of body and mind. Of course, if the poses cause you any pain whatsoever, make your way back to a comfortable place - explore your 'edge' but with safety in mind. By the end I hope you'll be feeling very relaxed and enjoying stillness and deep peace.

Props needed: A bolster (or two pillows and a blanket), a blanket for padding knees, head etc, a yoga belt (or tie from a bathrobe) and blocks/bricks to adjust the height of your bolster according to your needs.

Note: I made an error in the second side of the 'Cat Pulling Its Tail' twist - , I tell you to bring your left hand to the floor or to your left thigh - but I should have said right hand .... you'll understand when you get there...

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

Duration: 23 minutes

Emphasis:  In this class we practice some variations of Mountain Pose (Tadasana). Often overlooked as a beginning/end of sequence pose, Tadasana is one of the foundational poses of yoga. The alignment that we learn in Mountain Pose sets us up for the rest of our standing poses - we are strong, steady and focussed. We'll practice Mountain Pose standing up and lying down to feel the difference, and we'll do some Downward Facing Dogs (Adho Mukha Swanasana) too, and use the wall to feel subtle differences.    

Props needed: Some wall space.

Mat direction: Whatever works best for your mat positioned with one short edge against the wall.