Recent Articles in Vinyasa Flow Yoga

Duration: 46 minutes

Emphasis:  In this class you'll move around the mat in a circular flow. Starting with 2 rounds of Sun Salutation to warm up, our next sequence will move into standing poses that take us around to face the back of the mat. The exact sequence is repeated again to bring you around once more to the front. The next sequence will also follow this circular flow, before taking you down to the ground for a supine backbend and some hip stretches.

Props needed: None required.

Mat direction: Short edge of the mat facing the screen will give you the best view although there will be times when you'll be facing the other way and won't be able to see the video.

Duration: 1hr 15 minutes

Emphasis:  In this recording of a 'live' class I'll take you through 4 movements that will bring mobility and flexibility to your spine - in each of the sequence we'll repeat backbends, forward bends, side bends and twists. We'll start with a seated warm-up, move through a kneeling lunge sequence followed by 3 standing sequences, before coming back down to seated sequences once more. A short, simple breathing practice and Savasana round off the class and will leave you feeling ease and freedom in both body and mind.

Props needed: Two blocks or books and a blanket.

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

Duration: 19 minutes

Emphasis:  Expect some upper body strength work in this short flow as we move from Plank Pose (Phalakasana) to Side Plank Pose (Vasisthasana) to Upward Plank Pose (Purvottanasana). You'll do some other poses that require straight legs too, including Triangle Pose (Trikonasana), Seated Forward Bend (Paschimottanasana) and Floating Stick Pose (Utpluti Dandasana). Just two poses require bent knees - Garland Pose (Malasana) and Archer Pose (Akarna Dhanurasana).

Props needed: Two bricks or 4 blocks or some books.

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

Duration: 21 minutes

Emphasis: Sun Salutations A and B to warm up then more Sun Salutation Bs with extra standing poses added in, repeated 3 times.

Props needed: None required except a blanket for Savasana.

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

Duration: 42 minutes

Emphasis: Dancer Pose is a challenging one. It requires you to do a strong backbend with open shoulders whilst standing on one leg. I cannot imagine a time when I will be able to do the full pose - arms over the head holding my foot! - but there are ways to practise and progress this pose to make it more comfortable and accessible. If you're curious to try this pose, join me for this tutorial where we'll prepare with Sun Salutations and poses that stretch the shoulders and front of hips and thighs, and progress the backbends before taking some different variations of Dancer's Pose. You can stop off at any variation that suits you best and please note that this is a pose that requires much practice - don't expect to just be able to do it straight away. As you'll see from the final variation I am far from being able to hold my foot but the strap enables me to do my best version that I can at this moment.

Props needed: A strap with a loop in it, a blanket, some wall space.

Mat direction: Short edge of the mat facing the screen will work best I think.

Duration: 1 hr 12 minutes

Emphasis:  Recording of a live Zoom class which features several rounds of Sun Salutations, each one adding in new poses.

Props needed: 2 blocks plus some extra height of bricks or books to put your hands on, and a blanket.

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

Duration: 37 minutes

Emphasis: This flow class will strengthen your whole body - there are lots of forearm planks! - but it's balanced with Downward Facing Dogs (Urdhva Mukha Svanasana) and Standing Forward Bends (Uttanasana) to give you a little breather in between each one. In each sequence there's a variation of Dolphin Pose (Ardha Pincha Mayurasana) that will also involve engaging muscles throughout your whole body. This class will be hard work but you'll feel invigorated and empowered afterwards :-)

Props needed: Two blocks for the shoulder openers and a blanket if required for Svanasana.

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

Duration: 22 minutes

Emphasis:  Four rounds of Sun Salutation, each with a different variation of Warrior 2 Pose (Virabhadrasana II).

Props needed: None required.

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

Duration: 35 minutes

Emphasis:  Nearly all the poses in this class are twists - and you'll strengthen and stretch your core muscles too.

Props needed: 2 blocks and a blanket.

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

Duration: 32 minutes

Emphasis:  After warming up with some Sun Salutations we'll practice a simple sequence that includes Crescent Lunge (Alanasana), Revolved Lunge Pose (Parivrtta Utthita Ashwa Sanchalanasana), Warrior 3 (Virabhadrasana III), Downward Facing Dog (Adho Mukha Swanasana) and Half Lord of the Fishes Pose (Ardha Matsyendrasana) - and then we'll repeat it. We'll finish with some seated twists and forward folds before resting in Savasana.

Props needed: A blanket and a belt or tie from a bathrobe.

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

Duration: 42 minutes

Emphasis:  In this class the focus is on strengthening the upper body and the abdominals. After some warming up for the arms, shoulders and back, the sequence will take you through lunges with bicep curls and shoulder presses, Side Angle Pose (Utthita Parsvakonasana) with a diagonal 'pull' with the weight and a Goddess Pose with the weights too. There will also be some side arm balances and plank poses before stretching the arms out after their hard work.

Props needed: Two hand weights (but if you don't have these you could use filled water bottles) plus you might need a blanket to kneel on.

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

Duration: 28 minutes

Emphasis:  In this sequence most of the poses are done with the arms above the head, initially with the hands apart and then, when we repeat it for a second time, with the thumbs linked together. Expect variations of Locust Pose (Salabhasana), Warrior 1 pose (Virabhadrasana I), a variation of Pyramid Pose (Parsvottanasana), Warrior 3 Pose (Virabhadrasana III) and Candle Pose (Prapidasana).

Props needed: None.

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