Recent Articles in Flexibility

Duration: 70 minutes

Emphasis:  In this Sun Salutation based class we'll practice the two Gate Poses (Parighasana I and Parighasana II). Both of them strongly stretch the side of the torso, inviting space into the waist and between the ribs (these areas can get congested and squashed when we sit for long periods of time) and it will also stretch one leg whilst the other leg is bent. We'll do some other poses, such as Half Frog Pose (Ardha Bhekasana), a kneeling variation of Sugarcane Pose (Ardha Chandra Chapasana) and Revolved Half Hero Pose (Parivrtta Ardha Virasana) too.

Props needed: Two blocks or books for under your hands if your legs are tight, a strap or belt to help catch your foot, and a blanket to kneel on if required for padding, and for Savasana.

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

Duration: 19 minutes

Emphasis:  If you want to wake up your energy then these practices will do the trick. You'll move your body in all directions in repetitive and rhythmic movements which will help to release tension and allow your energy (known in yoga as Prana) to flow freely throughout your body. Please note: some of these practices might make you feel dizzy so if you have a tendency towards lightheadedness you might want to skip these ones - I'll mention them so you know which ones to avoid.

Props needed: Maybe a wall or table might be helpful to steady yourself if you feel a bit dizzy.

Mat direction: n/a.

Duration: 52 minutes

Emphasis:  This class is based around Sun Salutations - in each round we'll add in 3 poses and repeat them 3 times, creating a sense of rhythm and tempo to the flow. Then we'll do two seated sequences, with slightly different variations of the poses in each.

Props needed: Two bricks or thick books, 2 blocks or thinner books, and a blanket to kneel on.

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

Duration: 21 minutes

Emphasis:  Use a chair to help stretch your legs and your hips. In this class we'll do some variations of Warrior 1 (Virabhadrasana I), Warrior 2 (Virabhadrasana II), Hand to Big Toe Pose (Utthita Padangusthasana), and Pyramid Pose (Parsvottanasana). We'll then do an extra-deep hip opener before we do a variation of Side Angle Pose (Utthita Parsvakonasana) then we'll stretch out in a variation of Downward Facing Dog (Adho Mukha Svanasana) before relaxing with legs up on the seat of the chair.

Props needed: A chair!

Mat direction: Having your mat and chair slightly at an angle to the screen will give you the best view.

Duration: 21 minutes

Emphasis:  Been sitting on the sofa for a while? It's time to slide off onto the floor and let the sofa help you do a little yoga. In this class we'll practise Staff Pose with Raised Hands (Urdhva Hasta Dandasana), some side bends, twists and forward bends including Wide Legged Seated Forward Bend (Upavista Konasana). We'll practice Bound Angle Pose (Baddha Konasana) both sitting upright, allowing the sofa to make this pose so much more easeful than usual, and lying down with the feet on the edge of the sofa before relaxing in a supported Savasana for a short while. Please note, I had some issues with background noise in this video so the volume may be a little low - apologies for that.

Props needed: A sofa!!

Mat direction: N/A

Duration: 25 minutes

Emphasis:  Stretch your body in this slow sequence of poses where we will use a bolster for support. You'll practice Hero Pose (Virasana) with a shoulder opener and a twist, a variation of Half Lord of the Fishes Pose (Ardha Matsyendrasana), Garland Pose (Malasana) seated on the bolster, a gentle reclining hip opener and the Stomach Twist (Jathara Parivartanasana) before resting in Savasana.

Props needed: If you don't have a bolster you'll need a yoga mat, blanket and pillow to make one and then either a second mat or another blanket if you are practising on a hard floor. If you have knee issues you might want a second pillow to make the bolster bigger or have a block to make the bolster higher so you have more space in your knees.

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

Duration: 21 minutes

Emphasis:  We often use Child's Pose as a resting pose but in this class we'll explore some different variations including Sasangasana (Rabbit Pose) and Seated Yoga Seal Pose (Upavista Yoga Mudra), a variation of Melting Heart Pose, also known as Extended Puppy Pose (Uttana Shishosana) and a variation of Thread the Needle Pose with wide knees (Parsva Balasana). Please note that in Rabbit Pose and Seated Yoga Seal Pose the crown of the head is on the floor and, even though not much weight should be on the head, if you have any neck problems at all these poses are not recommended.

Props needed: A blanket for under your knees if required, a strap to help you reach your heels in Rabbit Pose if required and two blocks or a books to put your elbows on for the Extended Puppy Pose variation .

Mat direction: Short edge facing the screen.

Duration: 25 minutes

Emphasis:  All the poses in this class are done lying down so if you are feeling a little weary but still want to do some yoga then this class is perfect for you. We'll be doing Eye of the Needle Pose (Sucirandrasana), a Tree Pose (Vrksasana) variation, a twist, Sphynx Pose (Salamba Bhujangasana), the Supine Leg Stretch Series known as Supta Padangustasana plus the lying down version of Bound Angle Pose (Supta Baddha Konasana).

Props needed: A strap/belt to help you reach your foot in the Leg Stretch Series and a blanket for Savasana if required.

Mat direction: Long edge facing the screen so you can turn your head to see while you are lying down.

Duration: 26 minutes

Emphasis:  Stretch your legs and your hips in this steady-paced seated sequence which includes a variation of Eye of the Needle Pose (Sucirandrasana), Marichi's Pose (Marichyasana 3), Head to Knee Pose (Janu Sirsasana), Bound Angle Pose (Baddha Konasana), Blossoming Lotus Pose (Vikasita Kamalasana), Double Big Toe Hold Pose (Ubbhaya Padangusthasana) and Star Pose (Tarasana), plus a kneeling variation of Wild Thing (Camatkarasana).

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

Mat direction: Short edge facing the screen.

Duration: 30 minutes

Emphasis:  Each Sun Salutation includes a backbend that leads towards Dhanurasana (Bow Pose). It's a strong pose so, if deep backbends don't feel good for your back, then please stop at one of the more gentle options offered in the progression.

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

Mat direction: Short edge facing the screen.

Duration: 47 minutes

Emphasis:  Each consecutive Sun Salutation will offer a different version of Lizard Pose (Uttan Pristhasana), deepening it each time. Lizard Pose is a lovely hip-opener and stretches the ilio-psoas muscles which are situated close to the spine and within the pelvis, joining the lumbar spine to the top of your legs (click HERE to see a previous post and diagram of them). These core muscles get shortened in our culture of spending so much time sitting down and all the lunges and hip openers that we do in our yoga practice help to stretch and release them, improving posture and helping the lower back to feel more comfortable.

Props needed: A blanket to kneel on, a thick book or blocks for under your forearms when we deepen the Lizard Pose and possibly a strap to loop around your foot when we catch hold of it in one variation.

Mat direction: Short edge facing the screen.

Duration: 39 minutes

Emphasis:  Show some love for your hardworking feet in this class which will help them to become more mobile. We'll do lots of different exercises to move the joints (33 in each foot!) and bones (26 in each foot!) and the soft tissues too. Increased awareness of, and mobility in, your feet means better balance and posture, less likelihood of ankle, knee, hip and back problems, and using your feet properly will help improve your stance and alignment in other yoga poses too. Practice this class regularly to help keep your feet feeling comfortable as they take you through every step of your life.

Props needed: A tennis or squash ball for the foot massage and a blanket to kneel on.

Mat direction: Short edge facing the screen.