Recent Articles in Vinyasa Flow Yoga

Duration: 34 minutes

Emphasis:  We start this class with modified Sun Salutations - no stepping back and forward. The sequence progresses with Locust Pose (Salabasana) variations and some shoulder openers then, after setting up the mat and blanket, comes Shoulderstand (Sarvangasana). Once settled into the pose some variations are offered, including Plough Pose (Halasana), and then the counterpose for Shoulderstand, Fish Pose (Matsyasana). Happy Baby Pose (Ananda Balasana), a supine twist and Reclined Bound Angle Pose( Supta Baddha Konasana) follow next before we finish the practice with Savasana. Please note: Although there are many benefits to practising Shoulderstand (calming to the nervous system, stretches upper back and neck, regulates the thyroid gland, helps digestion, restful for the heart as it doesn't have to pump the blood up to the legs, stimulates the lymphatic system and strengthens the whole body), it also has some contraindications (high blood pressure, eye, ear and neck problems, heart problems, pregnancy and menstruation, hiatus hernia) and should be practised with care.

Props needed: A blanket, 2 blocks and 2 bricks plus a yoga belt if you need it to join your hands together behind your back.

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

Duration: 40 minutes

Emphasis:  You won't use your hands or arms at all in any of the poses in these sequences. It's a useful class if you have an injury or just want to rest your arms, and it's also interesting to see how the poses feel when done in this slightly unfamiliar way. Expect two sequences of standing poses and one sequence of seated and supine poses.

Props needed: None except for a blanket for Savasana if required.

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

Duration: 38 minutes

Emphasis:  Enjoy some empowering Sun Salutations with the added arm strengtheners of Revolved Lunge Pose (Parivrtta Utthita Ashwa Sanchalanasana) and Side Plank Pose (Vasisthasana) followed by some arm and wrists stretches and Bound Hands Warrior 1 Pose (Baddha Hasta Virabhadrasana I). There's also some seated and supine stretches too.

Props needed: A yoga belt and a blanket to kneel on if required and for Savasana.

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

Duration: 1hr 15 minutes

Emphasis:  Liven up your vinyasa flow practice with some hand-weights. After a dynamic warm-up, these Sun Salutation based sequences will help to strengthen your arms and your core as we flow through familiar poses but add repetitive arm movements with weights. You'll then come to the floor for some seated poses which will stretch out your arms before relaxing in Savasana. Note:  look out for the cameo appearance by Flo!

Props needed: 2 hand-weights, or small water bottles, or even tins of food, and a blanket for Savasana if required.

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

Duration: 23 minutes

Emphasis: Often in yoga there is a focus on flexibility and stretching but it is equally important to keep the muscles strong and in good condition to support the joints and keep them stable. The Sun Salutations in this flow include Locust Pose (Salabhasana), an accessible low backbend which strengthens the entire back of the body from your neck all the way down through the back, buttocks, back of thighs, calves and ankles.  Regular practice of this valuable backbend will be really helpful for preventative back care.

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

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

Duration: 41 minutes

Emphasis:  Move your spine in all directions in this Sun Salutation based challenging flow. After warming up with two rounds of straight Sun Salutation A, which moves the spine repetitively from flexion to extension, the next three rounds include a variety of standing twists to rotate the spine. Moving down to the floor, you'll enjoy a couple of seated twists including Gate Pose 2 (Parighasana II), the supine Stomach Twist (Jathara Parivartanasana) and then a lovely long Savasana to help you relax after your hard work.

Props needed: Two bricks.

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

Duration: 1 hr 14 minutes

Emphasis:  In this class we start with some supine warming-up with a focus on the abdominal muscles and the hip joints. We then move on to Sun Salutation A and then some rounds of Sun Salutation B, adding more core and hip work into the sequence. Some seated poses and a lovely relaxation complete the class.

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

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

Duration: 48 minutes

Emphasis:  After a short breathing practice, a warm-up will take you through shoulders and arms, ribcage and spine, hips and legs. You'll then move through a twice-repeated slow sequence that will take you from Childs Pose (Balasana), Downward Facing Dog (Adho Mukha Svanasana), Warrior 2 (Virabhadrasana II), a Side Lunge variation (Skandasana) and Locust Pose variation (Salabhasana). Some seated twists, Bridge Pose (Setu Bandhasana) and Reclined Bound Angle Pose (Supta Baddha Konasana) complete the physical practice and then you'll have some time to rest and relax in Savasana.

Props needed: None needed unless you'd like a blanket to kneel on.

Mat direction:  I can't decide which way is best!! I think maybe the long edge but, as I'm mirroring you with the lefts and rights, you'll be facing away from me as you do the second side.  

Duration: 24 minutes

Emphasis:  After warming up with Sun Salutations we move into a sequence that will strengthen your legs with Chair Pose (Utkatasana), a repetitive challenging transition from Standing Single Leg Balance (Tadasana Pavanmuktasana) to High Lunge Pose (Alanasana), strengthen your core with the balancing and Plank Pose with one leg lifted (Eka Pada Phalakasana) and work the hip area with Warrior 2 Pose (Virabhadrasana II) and One Legged Chair Pose (Eka Pada Utkatasana). Expect to work hard in this sequence but have fun with the unfamiliar transitions. Some restful seated stretches follow the flow and you will definitely enjoy your Savasana!  Please note: there was a minor camera malfunction halfway through the class so there's a very slight continuity blip! It won't affect your class at all but I thought I'd better 'fess up' in case you notice it and wonder what happened:-)

Props needed: None required.

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

Duration: 1 hr 10 minutes

Emphasis: After practising Surya Bhedana (Sun Piercing Breath) to increase circulation, stimulate the nervous system and raise the energy, we move into 3 rounds of repetitive creative flow - expect poses such as Half Moon Pose (Ardha Chandrasana) and Twisting Chair Pose (Parivrtta Uttkatasana) twice, plus the balancing pose Extended-Hand-To-Big-Toe Pose (Utthita Hasta Padangusthasana) that we've been working on this half-term. We then move to seated poses including Head to Knee Pose (Ardha Chandrasana) and Seated Forward Bend (Paschimottanasana), and finish with Chandra Bhedana (Moon Piercing Breath) to calm the nervous system and slow the heart rate before Savasana. 

Props needed: A bit of wall space to help you balance if required, a block or blanket to sit on plus a yoga belt if needed to hold your foot in the standing balance.

Duration: 26 minutes

Emphasis:  This repetitive flow will invite some foot mobility in the form of bending the toe joints and circling the ankle. After warming up with Sun Salutation A, the sequence changes, moving from Chair Pose (Utkatasana) to Half-Chair Pose on tiptoes (Ardha Utkatasana), High Lunge with bending knee (Alanasana), Warrior 2 (Virabhadrasana) with lifted heel, Reverse Warrior (Viparita Virabhadrasana), One Legged Downward Facing Dog Pose (Eka Pada Adho Mukha Svanasana) before going through a vinyasa to take you back to Chair pose again. The sequence is repeated three times on each side. Two seated poses give you time to quieten and settle before resting in Savasana.

Props needed: None needed.

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

Duration: 40 minutes

Emphasis:  In this flow class you'll warm up with a couple of rounds of Sun Salutation A, followed by two rounds of a repeating flow in which each pose will either stretch or strengthen your feet. Expect poses such as Balancing Table Pose, also known as Balancing Cat (Dandayamana Bharmanasana), Melting Heart Pose (Anahatasana), Warrior 1 Pose (Virabhadrasana I), High Lunge Pose (Alanasana, also known as Ashta Chandrasana), Downward Facing Dog (Adho Mukha Svanasana) and to feel that, as you rest in Savasana at the end, you have really helped to mobilise your feet.  At the beginning I say that it's a short flow.... however it evolved into a slightly longer one at 40 minutes! ;-)

Props needed: A blanket for under your knees and for Savasana.

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