Recent Articles in Vinyasa Flow Yoga

Duration: 24 minutes

Emphasis: After warming up with a round of Sun Salutation A, the following sequence includes a kneeling backbend Camel Pose (Ustrasana), some variations of Crescent Moon Pose (Anjaneyasana), an angled lunge with a side-stretch and Standing Splits (Urdhva Prasarita Eka Padasana). The next round moves from kneeling lunges to standing ones - Warrior 1 Pose variations (Virabhadrasana I), the angled lunge again with the back knee lifted, an extra Revolved Lunge Twist (Parivrtta Utthita Ashwa Sanchalanasana) and Standing Splits (Urdhva Prasarita Eka Padasana). Coming down to the floor you'll do some supine twists (Jathara Parivartanasana) and Happy Baby Pose (Ananda Balasana) before relaxing in Constructive Rest Pose.

Props required: A blanket for under your knees if required.

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

Duration: 35 minutes

Emphasis: This class is a bit of a workout - but it's very do-able! Multiple rounds of Sun Salutations which feature a different exercise with hand weights at the end of each one. 

Props needed: If you don't have hand weights you can use water bottles or tins of tomatoes/beans instead.

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

Duration: 1 hr 10 minutes

Emphasis: In this recording of a Slow Flow Zoom class, there is a focus on two mudras (hand positions) - Kali Mudra and Anjali Mudra. Seated and keeling warm-ups with repetitive movements followed by Sun Salutation A prepare you for the standing sequence which includes Triangle Pose (Trikonasana), Goddess Pose (Utkata Konasana), Warrior 2 Pose (Virabhadrasana II) and High Lunge (Alanasana). A floor sequence includes Crescent Moon Pose (Anjaneyasana), Balancing Table Pose (Dandayamana Bharmanasana) and a Cobra Pose (Bhujangasana) variation and then you'll move into a seated sequence with Bound Angle Pose (Baddha Konasana), Head To Knee Pose (Janu Sirsasana) and Seated Forward Bend (Paschimottanasana)

Props needed: A blanket for under your knees if required.

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

Duration: 42 minutes

Emphasis: After a warm-up round of Sun Salutation A you'll do three more rounds that include a standing balance - Warrior 3 (Virabhadrasana III) variation, Half Moon Pose (Ardha Chandrasana) and Revolved Half Moon Pose (Parivrtta Ardha Chandrasana). A supine sequence featuring leg stretches followed by Savasana will complete your practice..

Props needed: Two bricks and a yoga belt.

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

Duration: 42 minutes

Emphasis: In this class you'll warm up and build up to full Sun Salutations, then in subsequent rounds there will be a squat variation - Chair Pose (Utkatasana), Half Chair Pose (Ardha Utkatasana), Candle Pose (Prapidasana) and Garland Pose (Malasana) - at the end of each round. Then it's down to the floor for some Bridge Pose variations (Setu Bandhasana), Happy Baby Pose (Supta Balasana), Reclined Bound Angle Pose (Supta Baddha Konasana) plus a twist, a seated hip opener plus twist and finally Blossoming Lotus Pose (Vikasita Kamalasana). and Revolved Abdomen Twist Pose (Jathara Parivartanasana) and then a well-deserved Savasana.

Props needed: A blanket and a block.

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

Duration: 9 minutes

Emphasis: If you want a quick warm-up before you go out to do your other exercise or you just want to get the heart rate up a little and move the joints, then this short class will be just what you need. Progressing from Standing Forward Bend (Uttanasana) through to Lunge Pose (Utthita Ashwa Sanchalanasana), to Downward Facing Dog (Adho Mukha Svanasana) to a full Sun Salutation, plus an extra round with a little variation - the pace is steady but you don't stay in any pose for very long.

Props needed: None required.

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

Duration: 40 minutes

Emphasis: This flow will take you through a variety of twists - firstly, kneeling in the warm-up, then through two Sun Salutation sequences and then finally some seated poses too.

Props needed: A blanket to kneel on, blocks and/or bricks for under your hands and to sit on and you might want a belt for the final pose.

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

Duration: 45 minutes

Emphasis: This flow sequence will take you through Sun Salutation A and then from standing up to sitting down via Candle Pose (Prapidasana), Garland Pose (Malasana), Boat Pose (Navasana), Easy Pose Forward Bend (Adho Mukha Sukhasana) and Seated Forward Bend (Paschimottanasana). In the next round a couple of extra poses are added in - a seated spinal roll back (which I explain at the beginning of the class) and Upward Plank Pose (Purvottanasana). Coming down to the floor for a seated sequence you'll do Revolved Thunderbolt Pose aka Kneeling Pose (Upward Plank Pose), Camel Pose (Ustrasana), Sage Bharadvaja's Twist (Bharadvajasana) and Reclined Easy Pose (Supta Sukhasana).

Props needed: You might need blocks and a blanket.

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

Duration: 36 minutes

Emphasis: In this class you'll warm up with Sun Salutation A and then do 4 more rounds featuring Side Arm Balance (Vasisthasana), Gate Pose (Parighasana) and Triangle Pose (Trikonasana). It's a slow and steady paced flow but you'll be building strength and stamina.

Props needed: A blanket for under your knees.

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

Duration: 35 minutes

Emphasis: This simple repetitive flow takes you into a different variation of Crescent Moon Pose (Anjaneyasana) in each round, stretching psoas muscles, shoulders, chest and sides of the body.

Props needed: A blanket if you need one for under your knees.

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

Duration: 53 minutes

Emphasis: A Sun Salutation-based flow class that has a focus on retracting the shoulder blades (pulling them towards each other) that helps to broaden and stretch the upper chest and stabilise and strengthen the shoulder girdle. This movement is really helpful when doing poses such as Bridge Pose and Shoulderstand is it encourages extension of the upper spine, lifting it in and up away from the floor, rather than rounding and pressing down into the floor which can feel uncomfortable in these poses. Regular practice of shoulder blade retraction can help the upper back and chest area feel more mobile and spacious and improve your posture and breathing too.

Note: It is important to keep your head and neck still whilst doing Shoulderstand so please watch the instructions first so you don't turn your head to see the screen in the pose. If you haven't done Shoulderstand before or for a while you might want to watch and practise the 'Shoulderstand Using The Wall Tutorial - February 2024' first.

Props needed: Two blankets and possibly a yoga belt if you are tight across the upper chest and front of the shoulders.

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

Duration: 28 minutes

Emphasis: Enjoy this repetitive flow that takes you from one end of the mat to the other, and back again. It includes High Lunge (Alanasana), Side Lunge (Skandasana), Side Arm Balance (Vasisthasana) and Pigeon Pose (Eka Pada Rajkapotasana).

Props needed: None required.

Mat direction: You choose - at some point you'll have your back to the screen but I hope you'll pick up the flow quickly and know where you're going :-)