Recent Articles in Flexibility

Duration: 1 hour 18 minutes

Emphasis:  This is a recording of a live class I did via 'Zoom' on 1st April 2020. It is strong, energising flow with multiple Sun Salutations and standing pose flows, finishing with a slow seated sequence and, of course, Savasana.

Props needed: 2 yoga blocks or a thick book, a strap and a blanket.

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

Duration: 1 hour 17 minutes

Emphasis:  This is a recording of a live class I did via 'Zoom' on 30th March 2020. It is a gentle stretch and relax class with all the poses either being done seated or lying down.

Props needed: A blanket, a strap and a bolster (or I show you how to make on from another blanket or bathtowel and a pillow).

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

Duration: 56 minutes

Emphasis:  We'll start with some rounds of Surya Namaskar (Sun Salutations) to warm the body up and then move on to practise Virabhadrasana III (Warrior 3 Pose), Urdhva Prasarita Eka Padasana (Standing Splits), Padangusthasana (Standing Forward Bend), Vrksasana (Tree Pose), two variations of Utthita Hasta Padangusthasana (Standing Hand to Big Toe Pose), the option to take Viparita Karani (Legs up the Wall Pose) or, if you are comfortable and familiar with it, Sarvangasana (Shoulderstand), Halasana (Plough Pose) and Matsyasana (Fish Pose).

Props needed: Two blankets, two blocks or thick books and a strap if you need it around your foot in Tree Pose.

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

Duration: 45 minutes

Emphasis:  Hatha Yoga is often used as a generic term for a class that is slower paced and does each pose on the right side, then the left before moving on to the next one. It doesn't incorporate joining the poses together to make a 'flow'. In Classical Hatha Yoga the poses are held for between 5-9 breaths to build strength, stamina and focussed attention. In this class we'll move through some warm-up poses before practising Trikonasana (Triangle Pose), Parsvottanasana (Pyramid Pose), Prasarita Padottonasana (Wide Legged Forward Bend), Malasana (Garland Pose), Paschimottanasana (Seated Forward Bend), Setu Bhandasana (Bridge Pose), Viparita Karani (Reclined Legs Raised Pose) with blocks beneath the pelvis, Sarvangasana (Shoulderstand), Matsyasana (Fish Pose) and Ananda Balasana (Happy Baby Pose).

Props needed: A blanket, two blocks or thick books, a brick if you have one, and a blanket.

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

   Duration: 36 minutes

Duration: 37 minutes

Emphasis:  In this class you'll prepare your body for Gomukhasana Pose. You'll start with Gomukhasana Pose to see how it feels without the preparatory work, then stretch the arms and shoulders in Balasana (Child's Pose), a variation of Anahatasana (Puppy Dog Pose) and Upavistha Yoga Mudrasana (Seated Yoga Seal Pose). You'll then work on the legs in Sucirandhrasana (Eye of the Needle Pose) and some lovely supine twists followed by Ardha Gomukhasana variation (Half Cow Face Pose variation). You'll do a final shoulder opener before setting up for the full Gomukhasana Pose once more, paying attention to how it (hopefully!) feels more available and spacious after all the preparation.

Props needed: A strap and two blocks or thick books.

Mat direction: Long side of the mat facing the screen so you can see more easily whilst lying down.

Duration: 26 minutes

Emphasis:  Relax lying on your mat for this sequence of supine twists, which will include the Stomach Twist (Jathara Parivartanasana) and the Reclining Hand to Big Toe poses (Supta Padanghustasana). We'll practice Sphynx Pose (Salamba Bhujangasana) and Half Frog Pose (Ardha Mandukasana), leading to Supine Spinal Twist (sometimes known as Cross Twist and, in Sanskrit, as Supta Matsyendrasana).

Props needed: A strap, a folded blanket to put under your knee, plus an extra one (or a block) to put under your head.

Mat direction: Long edge of the mat facing the screen so you can turn your head to see whilst lying down.

Duration: 30 minutes

Emphasis:  A sequence of kneeling and seated twists which will help bring mobility to your spine, back muscles, chest and abdominals and give your digestive organs a squeeze and massage (so this would be good if your system is sluggish). We finish with a short, relaxing, seated meditation where you'll bring your attention to your spine and your connection to the earth.

Props needed: A folded blanket to sit and kneel on, plus a long strap (you could tie two together if yours isn't long enough).

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

Duration: 1 hour 4 minutes

Emphasis:  Some gentle twisting kneeling poses will start our class, followed by warming Sun Salutations. Then we'll add in some standing poses such as Extended Side Angle Pose (Utthita Parsvakonasana), Extended Triangle Pose (Utthita Trikonasana), Crescent Moon Pose (Anjaneyasana), Warrior 1 Pose (Virabhadrasana 1) and some variations of Revolved Side Angle Pose (Parivritta Parsvakonasana). Seated poses will include various twists in Wide Leg Forward Fold (Upavista Konasana). We'll finish with some symetrical poses such as Supine Bound Angle Pose (Supta Baddha Konasana), a gentle supported backbend and a supported Seated Forward Bend (Paschimottanasana). A lovely long Savasana will allow you to rest and restore after this strong flow.

Props needed: The whole lot!! - some blocks, bricks or thick books for under your hands, a blanket to kneel on if required and a strap to help you with the bind in one of the seated poses.

Mat direction: Start with the short edge of the mat facing the screen and then turn it sideways for the seated poses.

Duration: 55 minutes

Emphasis:  After warming up by swinging the arms and gently moving the spine we'll take some Sun Salutations. I'll guide you through a strong but steady-paced sequence that includes some kneeling poses, including lunges and Half-Splits (Ardha Hanumanasana) and kneeling variations of Triangle Pose (Trikonasana) and Revolved Trianle Pose (Parivrtta Trikonasana). We then move on to a sequence of standing lunge to Pyramid Pose (Parsvottanasana) and the standing variations of the two Triangle poses. Some seated core work follows to strengthen abdominal muscles, followed by some seated and supine twists, before we take Savasana for final relaxation. Remember the general rule for twists - lengthen and elongate your spine on the inhale to create more space, and then twist on the exhale, making sure to turn your neck gently. 

Props needed: Some blocks, bricks or thick books for under your hands and a blanket to kneel on if required.

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

Duration: 28 minutes

Emphasis:  A seated sequence of poses to gently move your joints and stretch your muscles. Do this class on its own or add on an extra one afterwards if you want a longer practice.

Props needed: A block or folded blanket to sit on, two blocks or a thick book for the full-body stretch and a blanket for Savasana.

Mat direction: Long edge of the mat facing the screen might be best to help you see the supine poses.

Duration: 20 minutes

Emphasis:  Use this class as a warm-up and then choose another class (maybe a seated flow) for a longer practice, or use it as a complete practice in its own right. You'll move through Sun Salutations and add in Reverse Warrior (Viparita Virabhadrasana), a Warrior 2 variation (Virabhadrasana II) and Side Lunges (Skandasana), with lots of Single Leg Downward Facing Dog (Eka Pada Adho Mukha Svanasana).

Props needed: None required, unless you need a blanket for Savasana.

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