Recent Articles in Strength

Duration: 40 minutes

Emphasis:  Use the wall to help you balance in Tree Pose and two variations of Eagle Pose. We'll also use it for Downward Facing Dog Pose with bricks or blocks under the hands and then the feet to feel the pose in a slightly different way, and then we'll progress to a great way to practice Splits and Handstand. The wall is a fabulous prop that will really help you focus on your alignment and using it adds a whole new dimension to your practice.

Props needed:  Some clear wall space, two bricks (or four blocks or two thick books), and a belt.

Mat direction: One short edge facing the screen and the other short edge against the wall.

Duration: 56 minutes

Emphasis:  A flow class with standing sequences containing kneeling poses such as Cat/Cow Pose (Marjariasana/Bitilasana), Side Plank Pose variation (Ardha Vasisthasana), Gate Pose (Parighasana), Thunderbolt or Kneeling Pose (Vajrasana), Seated Yoga Seal Pose (Yoga Mudrasana) and a preparation for Pendant Pose (Lolasana). There's a seated and supine sequence to finish and a lovely long Savasana so you can rest and relax after your hard work. Note: if you have delicate knees please use padding and adjust the poses as necessary or choose a class where there is not as much kneeling involved.

Props needed:  Possibly a blanket to kneel on, a yoga belt or a tie or strap and possibly blocks, bricks or books to put under your hands for Standing Splits.

Mat direction: Short edge facing the screen.

Duration: 16 minutes

Emphasis:  This short sequence will help to strengthen your wrists and stretch them too. The muscles and tendons of the forearms can get tight, especially if you use a computer for long periods of time every day, so it's helpful to practice these poses regularly to keep the wrists healthy. Start gently and build up to more repetitions of each pose slowly over time.

Props needed:  A blanket to kneel on if required. 2 x blocks/bricks/thick books for under your hands for Tolasana (Scales Pose).

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

Duration: 53 minutes

Emphasis:  Sun Salutations with Crescent Moon Pose (Anjaneyasana) and Warrior 1 Pose (Virabhadrasana 1) with hands interlocked behind the back to stretch the chest and the arms.

Props needed:  A blanket for under your knees and for Savasana if required. A strap in case you find interlocking your fingers behind your back difficult.

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

Duration: 41 minutes

Emphasis:  Slow and steady, this flow has minimal instruction from me, giving you time to make your own adjustments and focus on your breathing in each pose. There's a kneeling flow first, followed by a standing flow and the class finishes up with some supine poses before a nice long Savasana.

Props needed:  A blanket for under your knees and for Savasana if required. A block or book to put under your hand.

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

Duration: 40 minutes

Emphasis:  Some backbending and lunge sequences with a little bit of quad stretching too.

Props needed:  Blocks or a thick book to put under your forearms in Lizard Pose, a strap to help you reach your foot and a blanket for under your knees.

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

Duration: 28 minutes

Emphasis:  Another sequence for neck and shoulder mobility - this time all done lying down. There's a little bit of core strengthening in there too.

Props needed:  A blanket to roll into little bolster to support your spine, and a strap if clasping your hands together behind your back is difficult.

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

Duration: 38 minutes

Emphasis:  In this sequence we'll be gently moving the head, neck and shoulders through their range of movement to create more freedom and mobility.

Props needed:  Strap for between the hands if needed and a blanket for under the knees if needed too.

Mat direction: Short edge of the mat facing the screen

Duration: 40 minutes

Emphasis:  A sequence of poses (mainly standing) with straight arms, legs and spine. We will practice Triangle Pose (Trikonasana), Half-Moon Pose (Ardha Chandrasana) and Revolved Half-Moon Pose (Parivrtta Ardha-Chandrasana) plus some variations of Wide Legged Standing Forward Bend (Prasarita Padottanasana). We finish with some variations of Wide Angle Seated Forward Bend (Upavista Konasana).

Props needed:  Blocks (or a thick book) as required for your hand in Ardha Chandrasana, 2 yoga straps (or use long scarves or dressing gown ties), plus a blanket for Savasana if required.

Mat direction: Long side of the mat facing the screen

Duration: 18 minutes

Emphasis:  Practice Table Pose (Bharmanasana) and Chair Pose (Utkatasana) and some variations of these poses in this short flow. These poses will strengthen the whole body.

Props needed:  None required.

Mat direction: Short side of the mat facing the screen

Duration: 48 minutes

Emphasis:  We'll start slowly with a top-to-toe warm up, bringing mobility to the joints and warmth to the muscles. We'll then move through some slow Sun Salutations, adding some variations of postures such as Salabasana (Locust Pose) and Ustrasana (Camel Pose). We'll then take a slow cool down and relax from toe-back-up-to-top before Savasana.

Props needed:  Blanket for padding the knees and for Savasana if required. Blocks or bricks if you have them for one of the Ustrasana variations.

Mat direction: Long side of the mat facing the screen

Duration: 24 minutes

Emphasis:  Warm up with a Surya Namaskar A then try some variations on a Surya Namaskar B which include some press-up dips to strengthen the upper body and some seated twists to finish. Please note: I'm having some problems with the focusing of my camera at the moment - having played with all the various settings to no avail I think it might be time to retire it and get a new one. You might notice the video goes out of focus a couple of times for which I apologise. I hope it doesn't spoil your enjoyment of your class.  

Props needed:  Blocks or a thick book to sit on in Virasana (Hero Pose) if required.

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