Recent Articles in Hatha Yoga

Duration: 33 minutes

Emphasis:  This class will be just what you need if you've just come in from a run or cycle or exercise class. Do these stretches as soon as you come in while you're nice and warm - no need to change into yoga kit or roll out a mat - just get them done. If you haven't done any exercise first you'll need to do a little bit of warming up before trying these deep stretches - a few rounds of Sun Salutations should do it.  You'll stretch out your whole body in this sequence that uses a table and or a chair to give you a little more stability and assistance to release those tight muscles. Note: when we come down off the chair into the squat pose I call it Baddha Konasana - twice - whoops! It's not! It's Malasana (Garland Pose) .

Props needed: A table and/or a chair.

Mat direction: n/a.

Duration: 35 minutes

Emphasis: If you've been running, cycling or playing other sports such as tennis, you've probably been in forward flexion, slightly hunched over with your shoulders up. Your hands will have been gripping handlebars, water bottle or racquet, your hip flexors and leg muscles will have been working hard and a good whole body stretch will help to lengthen and loosen you, aiding recovery and helping you maintain a good range of movement. This class will take you through the body, stretching those areas particularly prone to tightness caused by exercise, with shoulder openers, lunges and gentle spinal extension. You don't need to have done exercise first though - this is a lovely stretch at any time which will enhance your yoga practice and daily life too.

Props needed: A blanket to kneel on if needed, a couple of blocks or bricks.

Duration: 24 minutes

Emphasis:  Legs-Up-The-Wall Pose (Viparita Karani) is known to be one of the most restorative of yoga poses. It has many benefits including reducing swelling and discomfort in the feet and legs by improving the circulation of the blood, and also relaxing the nervous system. In this class you'll enjoy some quiet time using the wall to support you in this pose. You'll also use the wall to help you explore some other poses too, including Happy Baby Pose (Ananda Balasana), Bound Angle Pose (Baddha Konasana) and also, if your knees are happy for you to try it, a preparation for Half Lotus Pose (Ardha Padmasana). These poses are hip-openers and in the supine position you might find you can access a deeper stretch. This class is especially useful to do at the end of the day and/or if you are tired.

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

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

Duration: 45 minutes

Emphasis:  In this class each pose is held for 2 minutes to allow first the muscles to relax and then the connective tissue. In this space within the poses the nervous system can relax, the breathing slows down and the mind becomes quieter too, leading to deep relaxation.

Props needed: A blanket.

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

Duration: 1hr 12 minutes

Emphasis:  Enjoy a deep stretch in this slow, relaxing class. After a supine warm-up, you'll come up to hands and knees for a sequence which includes lunges, twists and leg stretches. Some more supine poses lead you into Savasana where I'll guide you through Yoga Nidra, a relaxing journey through 61 points of the body, leaving you feeling peaceful, rested and spacious.

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

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

Duration: 1 hour 15 minutes

Emphasis:  This class focuses on mobility and freedom for the shoulders. We start on the chair to warm-up, before moving into a standing pose sequence in which we circle the arms. We then move back to using the chair for support for some strengthening poses before coming down to the floor for some supine leg stretches and seated arm and shoulder stretches, followed by Savasana.

Props needed: A chair, a belt (or tie from a bathrobe) and a blanket.

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

Duration: 25 minutes

Emphasis:  Big arm circles and sweeping shoulder openers start this class, followed by a Downward Facing Dog (Adho Mukha Svanasana). Thread The Needle Pose (Urdhva Mukha Pasasana) and Child's Pose (Balasana) come next, then we move to sitting in Easy Pose (Sukhasana) for some more arm circles, a side bend and the arm position from Eagle Pose (Garudasana). A gentle neck stretch (no pushing down on the side of your head please) will help to release the shoulders - I hope you'll really be able to feel the difference between each side - and then we'll lie down for a final neck massage using a block before resting in Savasana.

Props needed: A blanket for under your knees if needed, a block and 2 bricks.

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

Duration: 30 minutes

Emphasis:  Help to keep your shoulder joints feeling 'oiled' and free whilst doing a bit of resistance work to strengthen the muscles too. The majority of this class is done standing (there's a Warrior 2 based sequence) and you'll be using a yoga belt, then right at the end there will be a few supine poses including Sphynx Pose (Salamba Bhujangasana) and a relaxing supported backbend.

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

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

Duration: 14 minutes

Emphasis:  This short class will help you free up your shoulders, neck and upper back. All the movements, which include shoulder rolls and shoulder 'flossing', are done seated on a chair but you could do them standing up too. Great for a warm-up or as a stand-alone class, repeat regularly to keep you shoulders mobile.

Props needed: An optional chair and a yoga belt.

Mat direction: N/A.

Duration: 24 minutes

Emphasis:  In this Iyengar-style class the poses alternate between extending your arms out to the sides and lifting the arms up above your head. Expect familiar poses such as Warrior 2 Pose (Virabhadrasana II), Triangle Pose (Utthita Trikonasana), Goddess Pose (Utkata Konasana), Tree Pose (Vrksasana), a Locust Pose variation (Salabhasana), Melting Heart Pose (Anahatasana), Revolved Abdomen Pose (Jathara Parivartanasana) and Upward Extended Feet Pose (Urdhva Prasarita Padasana). You'll also be working on your strength and stamina as you'll hold the poses for 3 breaths on each side.

Props needed: A blanket to kneel on, and for Savasana.

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

Duration: 21 minutes

Emphasis:  This short class offers poses that will strengthen your arms, stretch your arms and help the mobility of your shoulder, elbow, wrist and finger joints. It's a great sequence to practise regularly if you sit at a computer for multiple hours a day and also just for general maintenance of your arms too. You can do the poses sitting on a chair or standing if you prefer.

Props needed: A chair (optional), a brick or block, a yoga belt.

Mat direction: n/a.

Duration: 16 minutes

Emphasis:  This short practice will help you to mobilise your back with some gentle seated side bends, twists, forward bends and backbends. There is also a standing stretch and a twist, both using the chair for support.

Props needed: A chair.

Mat direction: n/a