Beginner

Duration: 15 minutes

Emphasis: In this class you'll move from top-to-toe gently moving the joints. Although you're probably familiar with them as I often include them as warm-ups in my classes, you might not know that these exercises are yoga poses. I rarely use their proper names - but they do have them - and I'll use them in this class. You can use this sequence as a stand-alone class - it's especially good to do first thing in the morning to get you moving - or as a warm-up before moving onto another activity or yoga class. Practise these movements often to help keep your joints mobile and healthy.

Props needed: None needed.

Mat direction: N/A.

Duration: 20 minutes

Emphasis: Take just 20 minutes to bring a little movement to your body. Especially good if you're tired, you've been sitting at a desk for hours and need a break or if you've only got 20 minutes for your practice. You'll do a little bit of everything - strengthening for your legs, mobility for your spine, flexibility for your hips and inner thighs plus a little bit of quietening for your mind.

Props needed: A sturdy chair.

Mat direction: N/A.

Duration: 51 minutes

Emphasis: The deep stretches in this class will help to keep you flexible, stretching connective tissues and improving joint mobility. The slow pace of the class and quiet spaces between the poses will help your nervous system relax and your mind to become still. Yin yoga is the perfect practice for the end of the day, allowing you to let go of all the busy-ness and set you up for a good night's sleep.

Props needed: None apart from a blanket for padding if required.

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

Duration: 12 minutes

Emphasis: I'd just come in from a few hours gardening, wheelbarrowing compost and spreading it out on my flower beds (hence looking a bit dishevelled!) and thought I'd share my go-to stretches that are helpful to bring my back into neutral after several hours in flexion. At this time of year when many of us are itching to get out there and get our gardens ready for the summer season it's easy to overdo it and then suffer with back-ache. If you practise these movements after gardening - and in-between gardening sessions too - you'll help to minimize muscle imbalances and hopefully prevent injury.

Props needed: A sturdy chair.

Mat direction: N/A.

Note: at the beginning of the class I mention the 'no dig' method of gardening which keeps the soil healthier and also saves your back. If you're interested in finding out more go to https://www.charlesdowding.co.uk/

Duration: 39 minutes

Emphasis: Move through the body from head to toe mobilising the joints and stretching the muscles in these seated poses. You'll move slowly with the intention of down-regulating your nervous system and quuietiening body and mind so this class is useful if you're feeling overwhelmed, tired or wired and will help you to relax.

Props needed: A blanket and a yoga belt.

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

Duration: 58 minutes

Emphasis: In this class we make repetitive movements to help improve mobility. We'll try some unusual, fun challenges too. I hope this class will leave you feeling looser and more limber in your joints and muscles.

Props needed: A blanket and two cushions.

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

Duration: 7 minutes

Emphasis: If you're new to Shoulderstand (Sarvangasana) or haven't practised it for a while try it this way using a wall to help you get in position. The set-up is important for the comfort of your neck so watch carefully first to ensure you've got it right, then push your feet into the wall to lift the hips and, maybe, one or even both legs. Shoulderstand strengthens the upper body, quietens the nervous system. massages the thyroid and parathyroid glands which stimulates the lymph system and stimulates blood flow. 

Props needed: Two blankets and some wall space.

Mat direction: Edge of your mat against the wall.

Duration: 13 minutes

Emphasis: This is a short class that's perfect for a warm-up or just for a bit of movement when you haven't got much time . You'll do lots of mobility work - 'oiling' the joints, moving with repetitive movements and getting your heart rate up too. Expect some arm swings, marching, squats plus Warrior 2 Pose (Virabhadrasana II), Goddess Pose (Utkata Konasana), Tree Pose (Vrksasana) and Revolved Chair Pose (Parivrtta Utkatasana). 

Props needed: None needed unless you need a wall or a chair for stability in Tree Pose.

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

Duration: 19 minutes

Emphasis: Strengthen your core - front, back and sides of your torso - with a sequence of poses on hands and knees followed by some done lying on your back. (

Props needed: A blanket for under your knees.

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

Duration: 28 minutes

Emphasis: Find yourself a sturdy chair and sit down for this class that has a focus on mobility. Expect gentle twists, side bends, hip circles, shoulder work and a nice stretch out. Useful for when you're feeling tired or have an injury, this class will help to loosen you up and move almost all of your body. 

Props needed: A sturdy chair and two bricks.

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

Duration: 39 minutes

Emphasis: A really gentle class for when your back is feeling sore and achey. It focusses on slow movements which mobilise and extend the spine, creating length and space and hopefully a little more ease of movement. Note: if you are experiencing pain please see a medical practitioner before practising this video to check the movements will be ok for your condition.

Props needed: A blanket.

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

Duration: 59 minutes

Emphasis: All the poses in this class use a chair so make sure you have a good sturdy one that won't move. Expect familiar poses, some done seated on the chair and some done standing with the chair for support, plus a nice restful Savasana too. 

Props needed: A chair and a blanket

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