Recent Articles in Hatha Yoga

Duration: 32 minutes.

Emphasis:  Starting with a seated warm up, we'll progress to some standing poses that lead to the standing balance called Eagle Pose (Garudasana). Then we'll come down to the floor and practise a supine variation of Eagle Pose that will strengthen the abdominal muscles too.

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

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

Duration: 29 minutes

Emphasis:  In this class we'll repeat the same stretches kneeling in Thunderbolt Pose (Vajrasana) and Hero Pose (Virasana), sitting cross-legged in Easy Pose (Sukhasana) and with legs extended in Wide Angle Seated Forward Bend. We'll then take some poses for strength and mobility of the hips before lying down to rest in Savasana.

Props needed: 2 blocks and a blanket

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

Duration: 18 minutes

Emphasis: 5 repetitive sequences taking you through adapted Cat/Cow Pose (Marjaryasana/Bitilasana), Sphynx Pose (Salamba Bhujangasana), variations of Locust Pose (Shalabasana), variations of Camel Pose (Ustrasana) and into Child's Pose (Balasana). This class will bring mobility to your spine as we strengthen and stretch it in gentle forward bends, backbends and twists.

Props needed: A blanket to kneel on if required and you might need blocks for your hands in one of the Camel Pose variations.

Mat direction: You choose - whatever works best for you.

Duration: 18 minutes

Emphasis: If you've been keeping up with your daily exercise you'll need to stretch out the muscles that have been working hard. This class is ideal after a long walk, run or cycle or if you're just feeling a little stiff and want a good stretch. The main focus will be on the legs but we'll also do some poses for the shoulders, arms and the front of the body.

Props needed: A blanket, two blocks and a yoga belt or tie from a bathrobe.

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

Duration: 26 minutes

Emphasis: In this class we repeat Head To Knee Pose (Janu Sirsasana) a number of times, adding in some twisting variations, before finishing with a short breathing practise and Savasana.

Props needed: A blanket or a block to sit on and a yoga belt, or the tie from a bathrobe, with a loop in it

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

Duration: 31 minutes

Emphasis: If you're feeling a bit stiff and creaky and that you've spent way too long sitting on the sofa then this sequence to mobilise and free your hips might help. You'll start with some gentle hip circles then move into various Lizard Pose type lunges (Utthan Pristhasana). A long hold in Frog Pose (Mandukasana) and a nice long Savasana will help to release any last tightness and stiffness.  

Props needed: You'll need a blanket for under your knees and two blocks or books to put under your forearms.

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

Duration: 57 minutes

Emphasis: In this gentle class you'll move your joints from head to toe to help you stay comfortable and mobile.  

Props needed: Folded blanket to kneel and sit on plus some optional essential oil or body lotion to massage your feet with at the end. 

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

Duration: 35 minutes

Emphasis:  In this sequence we move from Childs Pose (Balasana) to Cow and Cat Pose (Bitilasana and Marjaryasana) and into Crescent Moon Pose (Anjaneyasana). From there, with blocks under the hands we move gently between lunge and half-splits, only going as far at the front leg feels comfortable. In the second sequence we add a little internal and external rotation into the Half-Splits Pose (Ardha Hanumanasana). In the third we add a twist and the fourth takes us into Gate Pose. Stretching your legs regularly is so beneficial for those who do sports or exercise and especially good for those who sit a lot - the lunges help to stretch the front of the hips and thighs too.

Props needed: Blocks to put your hands on and a blanket to kneel on.

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

Duration: 13 minutes

Emphasis:  Starting with a simple hands on hips Chair Pose (Utkatasana) we move through Standing Forward Bend (Uttanasana) to an adapted variation of Candle Pose (Prapidasana) with blocks under the hands. Each round gets progressively more challenging but you're in control - you can revisit any of the previous options if you need to. Chair Pose is great for strengthening the legs and Candle Pose is a wonderful balancing pose.

Props needed: Blocks to put under your hands.

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

Duration: 26 minutes

Emphasis:  This sequence focuses on Seated Forward Bend (Paschimottanasana). Forward bends are known to help quieten the mind and the nervous system and will give you a good stretch to your back and the back of the legs.

Props needed: 2 blocks, a blanket and a belt or tie from a bathrobe.

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

Duration: 40 minutes

Emphasis:  Iyengar Yoga is a style of yoga founded by BKS Iyengar. It has a strong emphasis on good alignment of the body in the poses and a use of props such as blocks and belts to enable the poses to be adapted according to the person participating. Slow and steady in pace, each pose is done first on the right side and then on the left, before moving on to the next one.

Props needed: 2 blocks, a blanket and a belt or tie from a bathrobe.

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

Duration: 1hr 12 minutes

Emphasis:  In this recording of a live Zoom class you'll do most of the poses with the support of the wall. Expect standing poses such as Tree Pose (Vrksasana), Warrior 2 (Virabhadrasana II) and Pyramid Pose (Parsvottanasana) plus Downward Facing Dog (Adho Mukha Svanasana), some seated forward bends and leg stretches and a lovely relaxing Legs Up The Wall Pose (Viparita Karani) to finish.

Props needed: Wall space (or you could use a door but make sure no-one is going to come in and bump into you!), a strap, 2 blocks and a blanket.

Mat direction: Short edge of the mat against the wall and long side facing the screen.