Recent Articles in Strength

Duration: 1 hr 14 minutes

Emphasis:  In this class we start with some supine warming-up with a focus on the abdominal muscles and the hip joints. We then move on to Sun Salutation A and then some rounds of Sun Salutation B, adding more core and hip work into the sequence. Some seated poses and a lovely relaxation complete the class.

Props needed: A blanket, 2 blocks and a yoga belt.

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

Duration: 35 minutes

Emphasis:  In this class you'll strengthen your buttock muscles. Also known collectively as 'the glutes', there are 3 of these muscles: gluteus maximus which is the largest and most superficial, gluteus medius which is situated more towards the top and side of the buttocks and gluteus minimus which, as the name suggests, is the smallest and is situated beneath the gluteus medius. In our culture where we spend so much time sitting, the buttock muscles can become weak and, as their role is to stabilise the pelvis and the hips, this can lead to imbalances and injuries. So, in this class we'll be strengthening the buttocks, and giving them a good stretch out too. Expect repeated leg lifts to work the hamstrings and glutes, some squats, Bridge Pose (Setu Bhandasana) and Reverse Table Pose (Ardha Purvottanasana), plus some seated and supine poses to stretch things out too.

Props needed: A blanket, 2 bricks and a yoga belt.

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

Duration: 28 minutes

Emphasis:  In this class we'll alternate between flexion (bringing the knee in towards the chest) and extension (straightening the leg back behind you) to help improve mobility, range of movement, stability, strength and flexibility of the hip joint. After warming-up with some circling movements the first sequence takes us from Tabletop Pose (Bharmanasana) to Garland Pose (Malasana), to Standing Forward Bend (Uttanasana), Half-Chair Pose (Ardha Utkatasana) to Downward Facing Dog (Adho Mukha Svanasana)

Props needed: A blanket to kneel on and two blocks.

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

Duration: 27 minutes

Emphasis:  You'll warm up with a round of Sun Salutation B and then, in following rounds, Eagle Pose (Garudasana) and Revolved Forward Bend with Bent Knee variation (Parivrtta Uttanasana) are added in at the end of the flow. Blocks are offered to help with your balance and to stretch the leg straight in these poses but you'll notice that even your yoga teacher loses her balance sometimes!

Props needed: 2 blocks.

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

Duration: 24 minutes

Emphasis:  After warming up with Sun Salutations we move into a sequence that will strengthen your legs with Chair Pose (Utkatasana), a repetitive challenging transition from Standing Single Leg Balance (Tadasana Pavanmuktasana) to High Lunge Pose (Alanasana), strengthen your core with the balancing and Plank Pose with one leg lifted (Eka Pada Phalakasana) and work the hip area with Warrior 2 Pose (Virabhadrasana II) and One Legged Chair Pose (Eka Pada Utkatasana). Expect to work hard in this sequence but have fun with the unfamiliar transitions. Some restful seated stretches follow the flow and you will definitely enjoy your Savasana!  Please note: there was a minor camera malfunction halfway through the class so there's a very slight continuity blip! It won't affect your class at all but I thought I'd better 'fess up' in case you notice it and wonder what happened:-)

Props needed: None required.

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

Duration: 1 hr 10 minutes

Emphasis: After practising Surya Bhedana (Sun Piercing Breath) to increase circulation, stimulate the nervous system and raise the energy, we move into 3 rounds of repetitive creative flow - expect poses such as Half Moon Pose (Ardha Chandrasana) and Twisting Chair Pose (Parivrtta Uttkatasana) twice, plus the balancing pose Extended-Hand-To-Big-Toe Pose (Utthita Hasta Padangusthasana) that we've been working on this half-term. We then move to seated poses including Head to Knee Pose (Ardha Chandrasana) and Seated Forward Bend (Paschimottanasana), and finish with Chandra Bhedana (Moon Piercing Breath) to calm the nervous system and slow the heart rate before Savasana. 

Props needed: A bit of wall space to help you balance if required, a block or blanket to sit on plus a yoga belt if needed to hold your foot in the standing balance.

Duration: 26 minutes

Emphasis:  This repetitive flow will invite some foot mobility in the form of bending the toe joints and circling the ankle. After warming up with Sun Salutation A, the sequence changes, moving from Chair Pose (Utkatasana) to Half-Chair Pose on tiptoes (Ardha Utkatasana), High Lunge with bending knee (Alanasana), Warrior 2 (Virabhadrasana) with lifted heel, Reverse Warrior (Viparita Virabhadrasana), One Legged Downward Facing Dog Pose (Eka Pada Adho Mukha Svanasana) before going through a vinyasa to take you back to Chair pose again. The sequence is repeated three times on each side. Two seated poses give you time to quieten and settle before resting in Savasana.

Props needed: None needed.

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

Duration: 32 minutes

Emphasis:  A steady flow sequence consisting of 6 rounds of Sun Salutations and 5 variations of Tree Pose (Vrksasana) to challenge your balance.

Props needed: A belt if you need it to keep your foot in place for some of the Tree Pose variations.

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

Duration: 33 minutes

Emphasis:  A straightforward Iyengar-style class which focusses on some basic standing poses interspersed with the four variations of Wide Leg Standing Forward Fold (Prasarita Padottanasana)

Props needed: A brick or blocks to put your hand on in one pose.

Mat direction: n/a.

Duration: 36 minutes

Emphasis:  I couldn't decide whether this flow sequence should be classified as a Hatha Yoga class or a Vinyasa Flow - so I've put it in both categories! There's no Plank/Downward Facing Dog/Cobra vinyasa but this class does have a flow-y feel.  After a circulation-boosting warm-up the sequence contains Chair Pose (Utkatasana), Candle Pose (Prapidasana), variations of Cat Pose (Marjaryasana) and Cow Pose (Bitilasana) on the forearms and Forearm Plank (Phalakasana II).

Props needed: None.

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

Duration: 36 minutes

Emphasis:  I couldn't decide whether this flow sequence should be classified as a Hatha Yoga class or a Vinyasa Flow - so I've put it in both categories! Although strictly speaking it doesn't contain the usual vinyasa (literal translation is 'to place in a special way') of Plank/Downward Facing Dog/Cobra, it has that 'feel'. Give it a go and you can decide :-) After a circulation-boosting warm-up the sequence contains Chair Pose (Utkatasana), Candle Pose (Prapidasana), variations of Cat Pose (Marjaryasana) and Cow Pose (Bitilasana) on the forearms and Forearm Plank (Phalakasana II).

Props needed: None.

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

Duration: 33 minutes

Emphasis:  After some gentle warm-ups for the wrists and Sun Salutations for the rest of the body, we add in poses that will alternately strengthen and stretch the wrists, moving from weight-bearing to counterposing that. Poses include Crescent Moon Pose (Anjaneyasana), Warrior 1 Pose (Virabhadrasana I), High Lunge (Alanasana) and Humble Warrior (Baddha Virabhadrasana). We then come down to the floor for a seated sequence which also moves between wrist strengthening and stretching in Upward Plank Pose (Purvottanasana) and Seated Forward Bend (Paschimottanasana).

Props needed: A blanket or block to sit on in the seated poses. Possibly a belt if you find it helpful to join your hands together behind your back.

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