Recent Articles in Beginner

Duration: 20 minutes

Emphasis:  In this short practice you'll circle the hips and do some squats to warm up, then do a standing pose sequence that includes Goddess Pose (Utkata Konasana) and Warrior 2 Pose (Virabadhrasana II), then move down to the floor for Half-Frog Pose (Ardha Mandukasana) and Pigeon Pose (Ardha Kapotasana).

Props needed: A blanket for under your knee if you're practising on a hard floor. 

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

Duration: 18 minutes

Emphasis:  Work on your arm strength and shoulder mobility whilst sitting in your chair. We'll move the arms in all directions and then do some exercises using a brick which include twists and a core strengthener. A brief seated meditation finishes this practice.

Props needed: A chair and a brick.

Mat direction: n/a.

Duration: 8 minutes

Emphasis:  This guided visualisation, from the book 'The Spirit of Yoga' by Cat de Rham, is one of my favourites. It asks you to focus within, paying attention to the way the energy travels around your body. I hope you enjoy it and feel refreshed and reenergised afterwards.

Props needed: None required unless you'd like to sit on a chair.

Mat direction: n/a.

Duration: 23 minutes

Emphasis:  Release tension and mobilise your shoulders with this standing sequence of poses. You'll swing your arms to help tight muscles relax then take your shoulders carefully through their range of movement using a yoga belt. There's a standing balance challenge at the end with Eagle Pose (Garudasana) and a seated relaxation. You can use this class as a stand-alone practice or as a warm-up for the 'Warrior 1 Shoulder Release Flow' that you'll find in the Vinyasa Flow section.

Props needed: A yoga belt and 2 blocks.

Mat direction: n/a.

Duration: 15 minutes

Emphasis:  Take 15 minutes out of your day to move your body. This simple class will work your arms and your shoulder joints, gently mobilise your spine and there's a little bit of core work in there too.

Props needed: A chair and a brick or block.

Mat direction: n/a.

Duration: 43 minutes

Emphasis: This class is all about the hips - you'll start sitting down for some warming up, moving the legs from internal rotation and external rotation and having a bit of fun moving up and down the mat. You'll then move into the sequences which include Balancing Table Pose (sometimes known as Balancing Cat Post) (Dandayamana Bharmanasana), a hip-circling lunge, Lizard Pose (Utthan Pristhasana), Downward Facing Dog (Adho Mukha Svanasana), Sphynx Pose (Salamba Bhujangasana) and Locust Pose variations (Salabhasana). Then there's a bit of a challenge for you - making a stack of blocks to sit on and practising standing up and sitting back down again. A bit of balancing follows, standing on a block and swinging one leg, before lying down to rest in Savasana.

Props needed: A blanket to kneel on and a stack of blocks and bricks to make a seat.

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: 24 minutes

Emphasis:  In this straightforward flow class I guide you through Sun Salutation A as a warm up then 3 sequences that include poses such as Warrior 2 Pose (Virabhadrasana II), Side Angle Pose (Utthita Parsvakonasana), Triangle Pose (Trikonasana), Warrior 1 Pose (Virabhadrasana I), Pyramid Pose (Parsvottanasana), Warrior 3 Pose (Virabhadrasana III) and Childs Pose (Balasana). After some seated stretches the practice finishes with Bound Angle Pose (Baddha Konasana) and Reclined Bound Angle Pose (Supta Baddha Konasana). I tell you the movements and the poses but, as the title of the class implies, I don't offer instructions or alignment tips. This will give you some quiet headspace and allow you to focus on your breath and how your body feels in each posture.

Props needed: None needed.

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