1-20 minutes

Duration: 6 minutes

Emphasis: Knees Chest Chin Pose is found in Sun Salutations, transitioning you from Downward Facing Dog or Plank Pose to Cobra Pose. If you can master this transition it allows for a smoother Sun Salutation as you don't need to move your hands. It does require some arm strength but mainly it's a case of mechanics and in this tutorial I share a couple of useful tips to make this pose more accessible. 

Props required: A blanket for padding (please note in the video I say it goes under your hands but I meant to say on top of your hands - apologies).

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

Duration: 15 minutes

Emphasis: This short class takes you through a variety of poses with the emphasis on having straight arms and straight legs. That being said, you'll start in upright kneeling with a gentle Camel Pose (Ustrasana) and then take a variation of Thread The Needle Pose (Parsva Balasana Variation), Gate Pose (Parighasana) and Half Side Arm Balance (Ardha Vasisthasana). The same movements are then repeated standing with Revolved Standing Forward Bend (Parivrtta Prasarita Padottanasana), Triangle Pose (Trikonasana) and Reverse Warrior Pose (Viparita Virabhadrasana) and then once again in a sitting position with some variations of Wide Legged Forward Fold (Upavista Konasana) . The final pose is Constructive Rest pose for your final relaxation. 

Props required: A blanket to kneel on and blocks for under your hands if required.

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

Duration: 8 minutes

Emphasis: In this tutorial I offer some adaptations that you can make to Bridge Pose (Setu Bandha) if you find it limiting. You'll learn some ways to lift your hips higher, make your knees more comfortable and deepen the backbend in the upper spine.

Props required: Two blocks and a belt.

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

Duration: 9 minutes

Emphasis: This class can be used as a warm-up before the rest of your practice or a little bit of energetic movement for the joints and muscles at the beginning of the day or if you've been sitting for a long time and just need to get everything going again. It's quick, simple and I hope you'll feel lighter and brighter and ready to go afterwards.

Props required: N/A.

Mat direction: It doesn't matter - you don't even really need a mat to do this practice.

Duration: 19 minutes

Emphasis: I had a request for some exercises that would help to keep the knees strong and mobile, so here are some poses and movements that will help to support them. Useful if you have an injury or knee issue already but also good for preventative use. Please Note: if you do have a problem with your knees please get a diagnosis from your healthcare professional - I am not a qualified therapist and what I offer here are suggestions.  The teacher I mention is Jill Miller at https://www.tuneupfitness.com. If you're interested in myofascial release this blog post is really informative https://www.tuneupfitness.com/blog/fascia-myofascial-release . 

Props required: A blanket, blocks, a pillow or bolster, a tennis ball and a sturdy table to sit on.

Mat direction: It doesn't matter for this class.

Duration: 4 minutes

Emphasis: If Child's Pose isn't comfortable for you, maybe because your back or knees don't like the deep flexion, this tutorial aims to offer you some alternative ways to do the pose. I show you how to use props such as a pillow, block and blanket to give yourself a little more space so that you can get the benefits of the pose (a restful stretch for the back) without feeling discomfort that you must endure.

Props required: A blanket, blocks and a pillow or bolster.

Mat direction: It doesn't matter for this class.

Duration: 12 minutes

Emphasis: Link movement with breath in this simple, repetitive sequence that will have you stepping across the mat and doing a mobility exercise at each side. This is a great practice for raising the energy, doing some breathing and getting you going in the mornings - or for when you want to do a little yoga but don't have much time.

Props required: None required.

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

Duration: 10 minutes

Emphasis: The intention of this class is to inspire you to take 10 minutes at the beginning or end of your day to do a little bit of yoga. Even if you think you haven't got time for your practice you can do a little just as you are getting out of, or getting into bed.  You can do it when you are staying somewhere you don't have access to a yoga mat or when you don't have much space at all. If your bedroom is an electronics-free zone then watch the video and incorporate the stretches into your own routine - it's just to give you an idea of what you can do.

Props required: A bed!

Mat direction: N/A.

Duration: 18 minutes

Emphasis: This short class focusses on side bends which will help to mobilise the spine, engage the oblique abdominal muscles and improve the range of movement of the shoulders. You'll start with a seated sequence and then repeat the movements in kneeling in Gate Pose (Parighasana) and then standing in Alanasana (High Lunge). Finally, there's a supine sequence before relaxing in Savasana.

Props needed: A blanket to kneel on.

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

Duration: 10 minutes

Emphasis: A very short chair class that you can do 'on-the-go' - no need to even get your yoga kit on. It will strengthen your legs and ankles with some squats and heel rasises and your core with an adaptation of Balancing Table Pose (aka Bird Dog). Then there's a bit of stretching and mobility to finish off.

Props needed: A chair.

Mat direction: N/A.

Duration: 20 minutes

Emphasis: In this short class you'll practise three Sun Salutations - one to warm-up and then two which include Side Lunge (Skandasana) to stretch the backs of the legs, the hip joints, knee joints and the ankle joints.

Props needed: None required.

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

Duration: 19 minutes

Emphasis: Our spines get a little compressed by gravity as we are upright during the course of each day, and at night as we sleep they lengthen back out again.  In this Hatha class you'll be introducing a bit of traction to help relieve pressure on the discs and nerves and realign your spine. You'll do mostly standing poses such as Reverse Warrior (Viparita Virabhadrasana) and Goddess Pose (Utkata Konasana) but also a seated variation of Garland Pose (Malasana) plus a couple of Downward Facing Dogs (Adho Mukha Svanasana) too.

Props required: Two blocks.

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