Vinyasa Flow Online

Style: Vinyasa Flow
Length:  60 minutes
Focus: Happy, Healthy Balanced, Whole
Props: Block and belt
Date Recorded: 02/04/2020

As we all acclimatise to a new way of living and working, these new routines (or lack of old ones!) can take their toll on the body and our overall sense of well being. So think of this sequence as a grand tour of the body, taking a little time to release tension from shoulders & hips, to build a little heat to burn off thoughts, to find peace in being grounded and to use the breath to create space and let go.

Style: Vinyasa Flow
Length:  60 minutes
Focus: Balance
Props: Block and belt
Date Recorded: 09/04/2020
Fire up your core and find your balance.  Each day our practice is different and serves a different purpose; in this session we will build fire to burn the thoughts, letting the emotions rise so we can let them go and replace them with soothing breath.  We will stay grounded and find stability in some standing balances and we will build strength and flexibility preparing us to play with some fun arm balances (always optional, of course!)

Style: Vinyasa Flow
Length:  60 minutes
Focus: Backbends
Props: Block and belt
Date Recorded: 16/04/2020

I've certainly been feeling the effects of more laptop time since yoga went digital! Hunching over a laptop leads to over-stretched back muscles and a rounding in the chest and a literal pain in the neck! So we will release tension in the shoulders, chest and quads as we prepare for gradually deeper back bends to strengthen the back, create space all along the front of the body and energise the mind 🙂

Style: Vinyasa Flow
Length:  60 minutes
Focus: Core
Props: Block and belt
Date Recorded: 23/04/2020
We will sail the waves of thoughts, feelings and emotions with a core focus and a boatload of navasana! We will hold a little longer in some familiar favourites to remind ourselves that we are stronger than we may think. Getting strong often includes uncomfortable and challenging moments. And it's that ability to move past that initial reaction of "this is hard, I dont want to do this" and move into that deeper place where you know you have what it takes.  It's just getting mind to hush...We will make our breath louder than our thoughts. We will find the balance between strength and surrender with some lovely supine counterposes. And we will know that all we need to do is show up.

Style: Vinyasa Flow
Length:  60 minutes
Focus: Arm Balance
Props: Block and belt
Date Recorded: 30/04/2020
You have probably already realised I love an arm balance! I love the combination of strength, exhilaration and calm you feel as you teeter on the brink of balance... taking a chance and upping the ante is all part of the beautiful process of yoga. Yes, you will most likely fall the first time you attempt something challenging and new - but to show-up and and try is more important than any "achievement" of the posture. Having the courage to take a risk, to accept that everything is in constant motion, to learn to expose yourself to this mini "stress" in a manageable environment can teach us wonderful lessons about ourselves and our reactions. Embracing this healthy risk-taking is where we learn how to face resistance, where we learn to adapt and cope and where we can find true security.

Style: Vinyasa Flow
Length:  60 minutes
Focus: Core and legs
Props: Block
Date Recorded: 07/05/2020
Rest your wrists: being grateful for all the wonderful strength that our wrists help us build with planks, chaturangas and down-ward dogs...but sometimes our hard-working wrists need a rest! So tonight we'll flow through a dynamic sequence powering up the legs and switch up the vinyasa's with a smattering of core and back bends ...and I promise some lovely long-hold hip openers to finish 😁 x

Style: Vinyasa Flow
Length:  60 minutes
Focus: Hamstrings, quads, hip flexors
Props: Blocks, bolster, blankets
Date Recorded: 14/05/2020
Named after the Monkey God Hanuman who leapt from the southern point of India to Sri Lanka, this week we will set a slow and steady pace to prepare the hips and hamstrings to work towards (yes, towards...) hanumanasana a.k.a. frontal splits! This pose is challenging but can also be fun when we let go of the little voice pushing us to achieve; there will be lots of prep and variations offered throughout so you can find the variation to suit you. Dedication and practise will allow the posture to unfurl so trust your body will take you to wherever it needs to be and enjoy the monkey leap!

Style: Vinyasa Flow
Length:  60 minutes
Focus: Side body
Props: Block
Date Recorded: 25/05/2020
Long hours of sitting in one position can leave us longing for some lovely stretches to release tension. In our day-to-day activities we probably don't side stretch much at all. And even in some styles of yoga, such as Ashtanga, there are very few pure side-stretches. But by bending sideways we alternately stretch and contract the lateral structures of the torso which stretches the intercostal muscles and releases tension from in between the ribs and along the spine. And this means extra space around the rib cage for lovely, long, uninhibited deep breaths. And with deep breaths comes deep contentment as we feel our whole body smile.

Style: Vinyasa Flow
Length:  60 minutes
Focus: Hips and shoulders
Props: Block and belt
Date Recorded: 28/05/2020
In this session we let our bodies roll with love and fluidity from one posture to the next with the energetic intention of feeling good 🙂 We sway through some hip stretches, rock some chest openers and roll through our vinyasas for extra shoulder stretches. Let the good times roll! X

Style: Vinyasa Flow
Length:  60 minutes
Focus: Neck and Shoulders
Props: Block and belt
Date Recorded: 04/06/2020
Tight neck & shoulders?  You're not alone!  Our physical activities, whether it be sitting, working, driving, eating, riding a bike...all contribute to tension in the shoulders and neck.  And on top of that we tend to round our shoulders and clench our jaw in protection when we experience stress, as part of the natural fight-or-flight response.  And this is where yoga steps in to save the day!  Using our breath alongside some shoulder and neck-release postures we will find deep physical release and relaxation and reverse the effects of activities and stress and give our shoulders a huge sigh of relief and a pat on the back - because we will be able to reach (!) for being so darn supportive =)

Style: Vinyasa Flow
Length: 60 minutes
Focus: Head to Toe
Props: Block and belt
Date Recorded: 07/06/2020
A flow to wake up the whole body, including some stretches for shoulders, hips, hamstrings and including some core-work and balances.

Style: Vinyasa Flow
Length:  60 minutes
Focus: Shoulders, hamstrings, core
Props: Block and belt
Date Recorded: 11/06/2020
In this session we will play with pincha mayurasana (peacock feather pose) a.k.a forearm stand because this is probably one of my favourite arm balances! I think it's because it has taken me years (more than I can actually remember!) to feel confident in this posture and to find a sense of steadiness (and dare I say ease) and even now I don't catch it 100% of the time! So the session isn't actually about the full expression of the posture (although there will be an opportunity to try if you fancy!) we will instead start the journey to this arm balance and prepare the body and the mind. We not only need strength in the shoulders/arms/core but also flexibility in the chest/armpits/triceps and hamstrings, (which helps to kick up). For me, these preparatory stages were essential to incorporate into my regular practice; and then when the time comes to try and kick up, we are best prepared and we can calm our nerves knowing we have everything we need. For me, this journey was definitely a lesson in patience and perseverance. And also one of non-attachment! The first time I managed to hold for a few breaths without bending over backwards I was chuffed! It reaffirmed my faith in the journey. But then when I attempted it in my next practice and got nowhere near I was gutted. Maybe it was a one-off fluke that I would never repeat...and catching ourselves in the middle of these thought-patterns allows us to observe and dig deeper into these reactions and stories that we tell ourselves. And once we can start detaching from goals as the reward for our practice and instead see them as pathways that can guide us, it makes the whole practice experience more enjoyable. We may catch some fancy postures along the way but the real challenge is the commitment to show up on our mat and accept whatever arises without judgement and this mindset is a really liberating tool we can take off the mat. When we let go of the criticism and hard goals we can be more present and can focus on all the wonderful things we already have.

Style: Vinyasa Flow
Length: 60 minutes
Focus: Shoulders, side body, balance
Props: Block and belt
Date Recorded: 18/06/2020
Rinse and Release: Let's face it, life is not always easy- no matter who you are! So this practice is for when you just need to rinse away some frenetic energy and for when you need to unwind a stressed body; a time and place where you can practise being still. In this practise you can familiarise yourself with the sensations of what it feels like to build, hold and to carry stress in the body and you can then start to recognise when it's coming and gain the wisdom get out the situation a little bit sooner and take care of yourself. So this is a practise to move, relax and release those areas where we tend to hang on to stuff and to find stillness before rest.

Style: Vinyasa Flow
Length: 60 minutes
Focus: Cooling flow
Props: 2 blocks (or alternatives) and maybe a chair to rest your forehead on during the forward folds.
Date Recorded: 25/06/2020
On these balmy summer days, the last thing you will probably feel like is a sweaty practice! So in this session we will balance the external heat with a refreshing cooling flow and sitali (cooling) breath. We will avoid heat-building deep twists and inversions and instead move slowly, staying longer in seated and restorative postures whilst resting our forehead to quench the heat of the mind.

Style: Vinyasa Flow
Length: 60 minutes
Focus: Vasisthasana (Side plank)
Props: Block and belt
Date Recorded: 02/07/2020
In this session we will play with lots of different variations of Vasisthasana (side plank).
We won't be on the wrists the whole time so if you have any injuries or issues in the wrists then there will be lots of options to modify 🙂  Vasistha means "most excellent" in Sanskrit so we will be channelling these positive vibes as we strengthen the wrists, forearms, shoulders spine and abdominal muscles. This is a great pose to prepare the body for more advanced arm balances and needs focus to find balance...and calm to keep it! These more challenging yoga poses can’t be forced, they will arise when the mind and body are ready. So we will keep bringing our thoughts to our breath and to the power of the present moment. We will let go of any need to achieve a certain outcome and simply be in the now and stay present with the challenge where we will find calmness and grace x

Vinyasa Flow
Length: 60 minutes
Focus: Core
Props:  Block(s) and belt
Date Recorded: 04/07/2020
In this session we will fire up the core with plank variations, dancing warrior sequence, and some core exercises on our back. We will keep checking-in on the quality of our breath - noticing when we tend to hold and grip and consciously releasing to find a sense of ease. Finishing with supported bridge to release the hip flexors.

Style: Vinyasa Flow
Length: 60 minutes
Focus: Urdhva Dhanurasana (Upward facing bow)
Props: Block and belt
Date Recorded: 09/07/2020
In this  session we will take a look at the back bend upward facing bow or wheel (urdhva dhanurasana). As the name suggests, we want to create a smooth arch of the back and avoid any sharp angles that could stress the shoulders and lower back. So we will stretch out the shoulders, armpit chest and front hips and thighs to help smooth the curve and find the beautiful expansion of the front-body, opening the heart and lungs for rich deep breaths.

Style: Vinyasa Flow
Length: 60 minutes
Focus: Hamstrings, calves and lower back
Props:  2 Blocks and belt
Date Recorded: 16/07/2020
In this session we flow through low lunges and pyramid poses to ease and stretch out the calves, hamstrings and lower back, often areas that become tight from lots of sitting, driving and even standing! But if this is an area that is tight for you then go easy on yourself 🙂 There's nowhere to reach to and nothing to achieve apart from a juicy release, which will come the more you relax and the deeper you breathe.

Style: Vinyasa Flow
Length: 60 minutes
Focus: Upper back and shoulders
Props:  Block and belt
Date Recorded: 23/07/2020
We will cultivate self-acceptance and gratitude as we flow through some shoulder and upper back stretches, acknowledging that there is an apparent paradox in our yoga practice. On the one-hand we are seeking to facilitate change e.g more strength, more flexibility, a greater sense of calm...but on the other hand we are working to accept and embrace our body and our personality - just as it is. We have to be careful not to create a never-ending to-do list of things to improve about ourselves and instead embrace our current position in life - just as it is. We can still seek change, but with integrity and an awareness of the motivation for this change. And all the while cultivating gratitude for everything we already have 🙂 x

Style: Vinyasa Flow
Length: 60 minutes
Focus: Hips and groin
Props:  Block and belt
Date Recorded: 30/07/2020
In this session we bring our focus to the hips! It might feel like we spend a disproportionate amount of time stretching and strengthening the hips (especially if they aren't a favourite!) and that's because our hips are a keystone to our body and its proper functioning. Often our daily activities such as sitting and sports tend to tighten and shorten the hip and glute muscles; relieving tension and increasing mobility and range of motion in the hips and groin improves posture and can help relieve back and knee pain, as well as release emotions, which we tend to store in the hips. So whether you are in the love or hate camp of hip stretching, the benefits are well worth giving these poses a chance. Flowing through a variety of postures including lunges, high and low squats, frog, cow-faced pose and pigeon we breathe and smile and welcome the release 🙂

Style: Vinyasa Flow
Length: 60 minutes
Focus: Balance, shoulders, hips
Props:  Block and belt
Date Recorded: 06/08/2020
Despite how much you may love yoga in general, I am sure we have all encountered poses we wish would just go away! This Eagle pose is one for me; you may not recognise it because I barely ever include it in class! It's a balance with a wrapping of arms and legs that I find especially challenging due to my short, thick limbs... when I first encountered this in a class, I gazed around the room in wonder at the lovely balanced, wrapped bodies while I wobbled and squeezed, wondering what I was doing wrong. It took me a while to realise that no matter how much I practise, due to my anatomy, I will never be able to get a full hook of the foot behind the calf. And then it took me a while longer to realise that is perfectly fine! Why do I need to? Over time and practise I have developed an acceptance and gratitude for my body and everything it can do, rather than fixating on the things it can't. Eagle still isn't a favourite and I have to consciously choose to practise it (because it never shows up in my practise otherwise!) but it has taught me a lesson to let go of needing to be able to do everything, but it doesn't mean you can't give it a go anyway. And it has shown me that often we learn more lessons from our struggles than the things that come with ease. And we can take this off our mat into life. What do we avoid because it brings up feelings of fear, failure, inadequacy? Can we face them anyway and accept the outcome without judgement and frustration? Our practise helps us observe and reflect on how we do things, allowing us to develop effective tools that ultimately improve our lives so next time you encounter your nemesis, shift your perspective, shush your inner critique, give it a go and remind yourself of how amazing you already are 🙂 x

Style: Vinyasa Flow
Length: 60 minutes
Focus: Core strength, arm balance
Props:  Block and belt
Date Recorded: 13/08/2020
In this session we will fire up the abs, arms shoulders and back for some all over core-loving...maybe peaking to this advanced 8-angle arm balance (astavakrasana), or maybe not 😅! This is a challenging arm balance which may take some time to master, which is why we will spend most or our time preparing the body including checking our chaturanga alignment and stretching out the hips and hamstrings. And with all these advanced postures, we can break them down into stages (swipe left) and know you can always choose to stay at the stage the feels right for you...or rest 🙂 If arm balancing is something that makes your heart sing, all you need is to show up and keep trying. Don't let your ego crash the party - we aren't perfecting, just practising x

Style: Vinyasa Flow
Length: 60 minutes
Focus: Twists
Props:  Block & belt
Date Recorded: 20/08/2020
I love a good twist! I start all my practises (and pretty much all my classes too) with a passive supine twist; for me, it starts to wake up the spine and release tension and my breath gradually deepens, allowing me to make the mental shift and focus my attention on my body and breath. Twists have a whole host of physical benefits; they boost circulation and tone internal organs, as well as restore and improve the range of motion in the spine, shoulders and hips. When we live a sedentary lifestyle it causes the soft tissues to shorten. If we don't stretch them out with twists a few times a week it can limit mobility in the joints and tighten tissues around the abdomen, ribs and hips. The great news is, you can twist anywhere! On your yoga mat, on your desk chair, in bed... and as we release tension we find our stable centre, which we can keep returning to as the world swirls around us. So get ready to twist it out and breathe deeply! x

Style: Vinyasa Flow
Length: 60 minutes
Focus: Bakasana (Crow) arm balance
Props:  Block & belt
Date Recorded: 27/08/2020
Welcome to flight school! In this session we give lots of loving to our hips and core to prepare for taking flight into bakasana a.k.a crow pose. One of the best ways to tackle this arm balance is to have a little play every day, taking each step at a time and not losing faith if you don't lift off...trust the journey and let your body guide you into whatever stage you're at. We will give ourselves a few opportunities to lift off and if you already have the lift, then we will play with the more advanced entry and exit. And if arm balancing isn't your thing today, there are lots of variations and alternatives so you can enjoy the stretch without the lift-off x

Style: Vinyasa Flow
Length:60 minutes
Focus: Backbends
Props: Block & belt
Date Recorded: 03/09/2020
Before the season changes, we will tune into the summer outward expression of energy by opening up the front of our body and practising some backbends, using our breath to create both comfort and control. Back bending postures build courage and stamina and they are best practised with compassion; not forcing yourself into the fullest, deepest backbend but instead valuing your energy and integrity and taking only what you need - finding relaxation rather than struggling into the pose. Find some sanctuary from the racket of life; tune into the stirrings of the heart and mind and cultivate acceptance and compassion for whatever you find - without judgement or expectation - and replenish your energy and inspiration 🙂

Style: Vinyasa Flow
Length:60 minutes
Focus: Core
Props: Block(s) & belt
Date Recorded: 10/09/2020
Core blimey- taking a tour around the core this evening 🙂 Let yourself giggle (it's good for the abs!) as we play around with some funky variations of boat pose and locust to strengthen our front, sides and back body. Enjoy the slow burn in our core as we use gravity and props to create resistance. But we will take time to rest in between the pockets of power as we find our internal strength and cultivate it outward so we can take it with us off the mat x

Style: Vinyasa Flow
Length:60 minutes
Focus: Hamstrings
Props: Block(s) & belt
Date Recorded: 17/09/2020
After my lovely holiday up in Scotland where I did lots of walking, my hamstrings are feeling a little tight! So tonight we will focus on stretching out these big muscles that enable us to enjoy life 🙂 Flexibility takes time and patience so if you're hamstrings are tight the best thing to do is try and relax into the stretch.  Whilst on the road in Argyll we were approaching some roadworks and the road sign read "Roadworks ahead - rest and be thankful" a beautiful sentiment to remind us that in those times where we aren't necessarily where we want to be and we have to be patient, take the time to rest and be thankful. So instead of forcing your way through the stretch, give yourself a break, rest and be thankful 🙂

Style: Vinyasa Flow
Length:60 minutes
Focus: Shoulders
Props: Block(s) & belt
Date Recorded: 24/09/2020
Sometimes our yoga practice is about building and assimilating, whether that is discipline, heat, strength, courage or trust. And other times is about letting go; releasing physical tension and resistance but also letting go of mental chatter. Releasing the mental clutter so we can make space. So we can reflect on who we are and how we want to live. So we can give ourselves permission to just be. Nothing to do, nothing to be and nothing to attain. When we truly let go of any need to be a certain way then we are truly free. So as well as some lovely shoulder-stretching, we will make space in our body and mind so we can embrace our own value; knowing that our self-worth doesn't depend on what other people think of us or how productive we are. We are all valuable and worthy and we all make a difference to the world around us. You are whole and worthy in every fibre of your being.

Style: Vinyasa Flow
Length:60 minutes
Focus: Outer hips Glutes
Props: Belt
Date Recorded: 01/10/2020

As the temperature starts to drop we will turn up the heat of the internal oven ready to bake our buns! We will use leg lifts and lunges to strengthen the outer hips and glutes, flowing through rolling vinyasas before finishing with some lovely longer hold stretches to work deeper into the outer hips and to let go of tension. Expect a little bit of sweat and a lot of satisfaction as you let go of your day and breathe deeply 🙂

Style: Vinyasa Flow
Length: 60 minutes
Focus: Arm balance
Props:  Belt & 2 blocks (optional)
Date Recorded: 08/10/2020
It's arm balance week! You already know that I am a fan of arm balances; the combination of flexibility and strength along with balance and technique can really help focus the mind and wipe away any chatter that followed you onto the mat. And whilst there is a "goal" of sorts, that isn't an invitation to the ego to start up that negative chatter if you don't get as far along as you would like. You'll get there. Advanced postures such as this arm-press pose (bhujapidasana) take time and patience...and lots of practise! If this type of posture floats your boat then all you need to do is try. And try again. And again. And just keep trying and one day it will happen! This discipline to try without being attached to the outcome is a foundation of our yoga practise. Trust the journey; every expert was once a beginner and falling down and getting back up again are how we learn and progress.

And if arm balancing isn't for you - as always the class is full of preparatory postures for the shoulders and hips so you can find an option and a posture to suit how you feel today 😊

Length: 60 minutes
Focus:  Shoulders, chest and upper back
Props: Block
Date Recorded: 14/10/2020
It's a wrap! In this session we prepare-for and explore some traditional postures such as triangle (trikonasana) and side angle (parsvokanasana) and half-moon pose (ardha Chandrasana) with the added extra of a wrapping of the arm to work deeper into the shoulder joint. These external arm rotations release tension and allow us to floss out any gristle from the nooks and crannies of the shoulder joint. And the resultant expansion across the chest brings us a wonderful feeling of release as we fill ourselves with energy as we take deep breaths. And as always, there will be some longer holds before rest so we can let go, bliss out and nourish our body and soul for a relaxing rest of day 🙂

Style: Vinyasa Flow
Length: 60 minutes
Focus: Standing Balances
Props:  Belt & block (optional)
Date Recorded: 15/10/2020
After the weight bearing of arm balances last week we are giving our wrists a rest this week by playing with standing balances instead! Practising our physical balance is important to maintain strength in our legs and core, which helps us move efficiently and prevents the risk of injuries from falling (especially in later life). And the effort and concentration needed to sustain balance is often a great distraction from the mental chatter! Balancing is important off our mat too; maintaining a balance in all facets of our life promotes better health and wellbeing. Too much work can leave us feeling stressed and burned out; taking time to rest and do activities that we enjoy such as yoga, reading, listening to music, cooking, walking in nature, catching up with family and friends(insert your favourite pastime!) can all help keep us grounded and supported. Often we feel that life doesn't allow us the time to refill our cup and at these times it's most important to shift our priorities and carve out the time for self-care as this is when we need it the most. Self-care isn't selfish; you deserve to enjoy life and you have the power and control to make the choice to put yourself first so you can be fully charged to face life with a sense of ease and calm and with a big smile 🙂 Make sure you take some me-time today x

Length: 60 minutes
Focus:  Hips, hamstrings, IT band, quads
Props: Block
Date Recorded: 19/10/2020
Running is a great way to stay fit and strong but all running and no stretching can shorten and tighten the leg and hip muscles and increase the risk of injury and pain. So we will slowly flow through a plethora of postures that will stretch out hamstrings, quads, IT band and hip flexors so we can unwind and release tension and increase our range of motion and mobility, which in the long-term will help keep you running for longer!

Not a runner? Neither am I! You will still get the benefits of a deep stretch even if you don't own a pair of running shoes 🙂 It will be lovely to see you to unwind the body and unhook from our thoughts for a sense of deep calm and relaxation x

Style: Vinyasa Flow
Length: 60 minutes
Focus: Quads, shoulders and back bends
Props:  Belt & block (optional)
Date Recorded: 22/10/2020
Resist the round! The cooler temperature, desk-working, driving, device-gazing and low mood can all lead to us rounding in on ourselves out of self-protection and habit so in this session we will resist the round! We'll open the front body including the chest and quads to prepare for some back bends that will invigorate the body and create space for deeper breaths which help calm the mind leaving a beautiful balance of energy and peace.

Style: Vinyasa Flow
Length: 60 minutes
Focus: Hips & Calm
Props:  Block (optional)
Date Recorded: 29/10/2020

In a time when unpredictability and change has become the norm, it can be difficult to feel settled and grounded... Worrying about what is next and how we will cope is really exhausting! Vinyasa Flow can sometimes have that element of unpredictability where we feel out of control; what's coming next? Can I handle the challenge? Sometimes this uncertainly is exactly what we need to shift our perspective and learn new things about ourselves; other times it can feel frustrating because you can't quite settle into the groove.

So in this sequence we will embrace familiarity; we will build a layer-cake of postures with lots of repetition so we can immerse ourselves into the movement and rhythm of the breath. And as we settle into the flow, we can connect with our calm centre reminding ourselves that even when we can't control everything around us, we do have a choice as to how we respond and feel, it may take time for us to see those choices, but they are always there 🙂

Style:  Vinyasa Flow
Length:  60 minutes
Focus:  Bakasana (crow pose) arm balance
Props: Block
Date Recorded: 02/11/2020
It's Halloween...and a blue moon! (The second full moon of the month) so we will get a little spooky as we slowly flow with some crescent moon lunges and half moon balances and we will slowly flow through some prep so we can caw with the murder of crows as we soar into bakasana with a few tricks to help us lift! (wrist issues? don't worry we aren't here for long and there will be plenty of alternatives)  Trick or treat yourself to some lovely yoga,  before you turn into a pumpkin and veg out in savasana... x

Style: Vinyasa Flow
Length: 60 minutes
Focus: Core, arm strength & hips
Props:  Block & Belt
Date Recorded: 05/11/2020
It's bonfire night! And while we may not be able to all huddle around a bonfire together, we can stoke our internal fire to burn off our stories and any agitation and frustration and release our inner firework so our true colours can explode with beauty 🙂 Like the Sun, our internal fire will build power and strength that we can harness to nurture new life. Expect some core-work and longer holds, all leading to some lovely yummy releases. So, like a Phoenix, we can rise from the flames renewed and forged stronger, affirming our belief that we can get through this x
P.S. there is an authentic soundtrack of fireworks and bangs throughout for that true bonfire night feel!

Style: Vinyasa Flow
Length:60 minutes
Focus: Shoulderstand
Props:  Block, Belt & Blanket(s)
Date Recorded: 12/11/2020
In this practise we shine a light on Shoulderstand, which is a really therapeutic posture that brings a whole host of benefits for the mind and body; it aids digestion, improves circulation for the upper body and brain, helps relieve headaches, relieves swollen legs, boosts your immune system, reduces fatigue, relieves insomnia, calms the mind...the list goes on! Iyengar describes it as the mother of all asanas. In sanskrit shoulderstand is called Sarvangasana which means Sarva = entire/whole Anga = organ/body part. Iyengar says this full body pose "strives for harmony and happiness in the human system" and I think we all need a bit of that at the moment...so we will build strength in the core and stretch the shoulders and hamstrings so we can safely lift into and hold shoulderstand and enjoy the soothing benefits standing on our shoulders 🙂 x

Style: Vinyasa Flow
Length:60 minutes
Focus: Side Crow (parsva bakasana) arm balance
Props:  Block, Belt & Blanket(s)
Date Recorded: 19/11/2020
In this practise we will feel our way into side crow (parsva bakasana). Building the blocks we need with twists to stretch out the hips and spine and being creative with our vinyasas to strengthen the upper body and core. This posture can be a bit confusing at first but with a few tips and techniques we can demystify this arm balance. The most important component is patience 🙂 Every expert was once a beginner and this is definitely a grower so take your time, be patient and have a giggle! As always, the arm balance bit is just a small section so if today is not an arm-balance-vibe day then pick your favourite posture and enjoy x

Style: Vinyasa Flow
Length:60 minutes
Focus:  Backbends
Props:  Block & Belt 
Date Recorded: 26/11/2020
In this practise we prepare our body for backbends, tuning into the messages as we go deeper so we can stay in a place of comfort. Being in the moment with our breath, our determination and our vulnerability. Knowing that all of it is exactly where we are in that moment in time. So wherever you are in your journey, find the lessons in the moment. Let go of the need to achieve and instead allow yourself to be present because all we really have is now. x

Style: Vinyasa Flow
Length:60 minutes
Focus:  Parighasana (Gate pose)
Props:  Block, Belt and Blanket (to pad the knees)
Date Recorded: 03/12/2020
In this practise we flow into parighasana (gate pose) and some variations which is a lovely posture to stretch out the sides of the torso, the hamstrings and the shoulders and stimulate the abdominal organs and lungs. It helps to strengthen the legs and core and it allows us to open the side body into areas often harder to reach. So open the gate to your side body and enjoy some nourishing full deep breaths.

Style: Vinyasa Flow
Length:60 minutes
Focus:  Hamstrings and Hips
Props:  Block & Belt 
Date Recorded: 10/12/2020
If you are anything like me, the Christmas preparation is in full swing! I love this time of year. Part of the magic is having lots to do and people to think about, all adding to the festive spirit and the anticipation of joyous gatherings! And even though I love this hive of activity, it can often leave me feeling a little bit drained and worn out. So during these busy times I tend to adapt my practise to accommodate my energy levels so I don't burn out before the fun starts. So this flow is a low slow flow to help us stay grounded and enjoy the connection with the breath and body without the buckets of sweat. And as always, nothing to achieve (save that for the to-do list!), just making the commitment to show up and take some time to recharge and rest so we can show up for life with fairy lights and bells on! X

Style: Vinyasa Flow
Length: 60 minutes
Focus:  All rounder
Props:  Block & Belt 
Date Recorded: 17/12/2020
Rounding off the year with an all around flow around the body, cultivating gratitude, acceptance and compassion for what has passed and for what is yet to come. Finding the courage to let go of any baggage we no longer need to carry around so we can make space in the body and mind for new beginnings and new endings x

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Side stretch, twists, backbends
Props:  Block
Date Recorded: 07/01/2021
At the start of a new year we often look for new beginnings and look forward to forge a new path. As we set new intentions it's important we can reflect on what is already working for us and to carry that forward. Yoga means to bind, to yoke, to unite - so we can use our practice to bind our breath and our body; to unite patterns and behaviours that already work for us with new habits and intentions. And ultimately for us to feel connected; with the the earth, the universe and each other 🙂 Our practice is a path on a journey of self-discovery. So this flow is all about bringing together old and new; to celebrate what we know works for us whilst inviting a new perspective so we can journey the path of life feeling connected. The first practise back after a break can sometimes feel like climbing a mountain - but all you need to do is show-up! No expectations, no judgements, no right and wrong, just you being you, in all your wonderful glory x

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Core and Rest
Props:  2 Blocks
Date Recorded: 14/01/2021
Sometimes our lives and minds are so full of all the tasks we need to tick off our list that we can feel overwhelmed! When faced with these challenges it's important we give ourselves permission to rest and re-charge. If we keep pushing ourselves to keep going we are more likely to give up completely and burn out. So this week's flow is themed around finding that balance; knowing when to rest, not to quit! We will build heat and energy with little pockets of power in our core, balanced with moments of rest in counter poses where we can bask in the moment. So we know when the going gets tough, we have recharged and have what it takes to make it through!

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Whole body
Props:  Block
Date Recorded: 21/01/2021
This flow is inspired by the recent weather, which has treated us to lots of water with torrential rain, fog and beautiful snow. Water is the essence of life; 71% of the Earth is covered in water and all water on Earth came from comets and asteroids! The human body is made up of 60% water; the brain and heart are 73% water and the lungs are 83% water. Water is vital for life to survive; it has the power to create and change beautiful landscapes. In its fluid form water can move and change to fit whatever vessel it is in, it can find it's way into all the nooks and crannies of life and we can harness great energy from its power. So in tonight's flow we will harness and channel our inner water; water that stands still too long becomes stagnant so we will keep moving and go with the flow with grace before melting into longer held poses 🙂

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Arm balance: Core & arm strength, hamstrings and hips mobility
Props:  Block(s) & belt
Date Recorded: 28/01/2021
Eka Pada Koundinyasana II (also known as Hurdler or flying splits) is an advanced arm balance, which on first glance you may think "I'll never be able to do that!"(nor may you wish to!). But as with all advanced postures, it all starts with strong foundations. If you think about building a house, you don't put the roof on first. Instead, the building starts at the base with sturdy foundations and supporting walls. Each brick layer provides support for those above so finally the roof can sit confidently on top. In the same way, all arm balances need a strong base, namely arm and core strength. And this particular arm balance also needs flexibility in the hips, groin and hamstrings. So in this flow, we start to build the strong foundations of this posture as we flow through lots of hip, groin and hamstring stretches, with the option to gradually go deeper. Scattered with some (fun!) core and arm-strengthening and finishing with a little look at the mechanics of the posture with an option to give it a go if you are in the mood =) As with all advanced postures, it is a journey that will no doubt be sprinkled with some face-plants along the way! And these are symbolic of your willingness to try and to step out of your comfort zone. Think of each attempt as a pane of glass in your house, allowing you to see inside the posture so you slowly build up the technique and understanding so when the time comes you can fly your splits in style.

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Stability and Freedom through twists and backbends
Props:  Block(s) & belt
Date Recorded: 04/02/2021
In this practise we will flow through twists, hip-openers and backbends so we find stability coupled with a sense of ease. We will find stability in the body so we can feel the flow of the breath. As we balance stability and flow we can burn off the distractions and quieten the mind so we can experience the moment. As we experience the moment, as it is, without attachment and fear, we can feel freedom and joy.

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Mermaid: Hips flexors, chest-openers and backbends
Props:  2 x Block(s) & belt
Date Recorded: 11/02/2021
This flow is inspired by the quote "Pessimism is a misuse of imagination" and the fact that it is soon Valentines day - a perfect opportunity to open our hearts both physically with some lovely front body stretches, and mentally opening our hearts to optimism. Guiding our energy into positive actions and the underlying belief that everything will be ok. We have what it takes to cope with whatever life brings because our very existence is truly miraculous and each moment is a gift to be cherished x

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Legs, Core & Guided body-scan Savasana
Props:  Block(s) & belt
Date Recorded: 18/02/2021
Taking time to rest and relax can sometimes be pushed down the priority list when our lives are busy. When we do eventually stop, relaxing may not come easily - a feeling of guilt that we should be being "productive" can sometimes stop us from fully letting go. But rest and relaxation is vital to make sure we fill up our cup and don't burn out. Self-care isn't selfish. So this flow will build heat and fire in the legs and core so then when we get to rest we will be ready to fully let go and immerse ourselves into a guided body-scan savasana. Warm up and wind down with a smile =)

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Twists
Props:  Block(s) & belt
Date Recorded: 25/02/2021
In this flow we steadily uplift and expand into twists - standing, seated and of course with some twisty core vinyasas! Warming up the shoulders and outer hips and releasing tension so we can progressively work deeper, if that feels good for you today. Staying mindful as we move so we can enjoy the newfound spaciousness and the deep breaths x

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Conditioning
Props:  Block(s) & belt
Date Recorded: 04/03/2021
In this flow we celebrate our physical and emotional resilience - we've certainly needed it in the last year! This flow will invite you to step out of your comfort zone and step into moments of challenge. Symbolic of the challenges we face in life when we think we know our trajectory but something unexpected happens meaning we need to tap into our resilience and find the strength to be patient and persevere. Knowing that challenges are bumps, not barriers, and trusting that you have what it takes to get through. By welcoming these challenges on our mat, we can practise and strengthen our resilience so we have what it takes to face life's surprises with a smile =)

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Hips, groin, hamstrings, lower back
Props:  Block(s) & belt
Date Recorded: 11/03/2021
In this flow we move through some lunges, side-stretches and triangle variations to stretch the groin, adductors and lower back and to lengthen the hamstrings. Countering with some outer thigh stretches...and of course with a smattering of quirky core! Finishing with some seated straddle variations with twists, side bends and forward folds before melting into savasana.

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Strengthening the back body
Props:  2 x Blocks/ 2 x tins / hand weights (all optional!)
Date Recorded: 18/03/2021
In this flow we balance out the back body! In dynamic styles of yoga such as Ashtanga and Vinyasa Flow there is a lot of pushing action in the chaturangas, which is great for strengthening the front of the shoulders (pecs, anterior deltoids). But in yoga there isn't a huge amount of pulling action, which you would get from activities such as rock climbing, rowing etc. So if yoga is all you do (like me!) then this may mean there could be an imbalance in the shoulder girdle and your back body could be underworked. Lots of sitting and rounding forward may also over-stretch the muscles of back and could lead to back pain; so this flow will balance out any underworking/over-stretch by working the back body with a scattering of locust poses and backwards planks...maybe with the use of weights if you have a couple of tins of beans spare!

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Grasshopper Arm Balance
Props:  Block(s) &  Belt
Date Recorded: 25/03/2021
Spring has sprung and nothing is springier than a grasshopper! This is a fun and challenging pose that includes a hip opener, deep twist and arm balance...3 for the price of 1! Like all challenging postures, it takes practise and patience so this flow is not about mastering it first time (if at all!). We will break down the pose into accessible segments and warm up the body in preparation, making sure your giggle muscles are warm so you can keep smiling even if you face plant! (Maybe have a cushion ready!). And the great thing about this flow is you can practise, practise and practise again and the pose will come when you're ready x

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Wild Thing and Rockstar
Props:  Block(s) &  Belt
Date Recorded: 01/04/2021
In this fun flow we will open the chest and upper back and strengthen the core so we can play with wild thing and rockstar and then flow between the two, celebrating the freedom and joy of movement and breath. Finishing with forwards folds and side stretches so we can completely surrender into savasana.

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Outer hips, leg strengthening
Props:  Block(s) &  Belt
Date Recorded: 08/04/2021

In this playful flow we will harness the creative energy of spring and embrace the urge to freshen up and get moving! We will put a spring in our step by coiling and uncoiling the legs along with a scattering of (optional!) leaps for that little extra energy boost =) Finishing by sinking into a spring-inspired visualisation savasana x

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Frontal Splits: Hamstrings, quads, hip-flexors
Props:  2 x blocks &  belt & bolster & blanket
Date Recorded: 15/04/2021
Hanumanasana (frontal splits) honours the great leap made by Hanuman, the famous monkey god, across the ocean from India to the mountains of Sri Lanka. This advanced pose needs flexibility, strength, and stability which can't be rushed or forced; your body will let you know when you are ready after preparation, practise and lots of patience! The great thing about recording these classes is that you can do them again, and again...and again! So this flow is all about the preparation and the props; we will flow and repeat some foundational prep poses for the hamstrings, hip flexors and quads - gradually easing deeper if/when your body feels ready. This posture gives us the opportunity to be mindful of the messages the body is sending, to honour the body's resistance and to cultivate devotion to the practise and kindness to yourself knowing there is nothing to achieve 💚

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Shoulders
Props: Block, belt & bolster
Date Recorded: 22/04/2021

Our shoulders need regular love and care so we can release tension and create space and comfort. We will wave through our vinyasas and flow through various arm alignments to find those tight spots. This soothing flow will take away the shoulder strain and release the sighs as we unwind and stretch open those creases and kinks.

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Core
Props: Block
Date Recorded: 29/04/2021

This playful flow will get right to the core with boat and plank variations as well as a couple of delicious core sequences using a block =) Flow through warrior poses and flip your plank into wild thing, with a scattering of seated postures to find stillness amongst the energy. So prepare to flow and glow, burn off distractions and unwind with a well-deserved savasana x

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Shoulders, side body, twists, hips and quads
Props: 2 x Blocks & Belt
Date Recorded: 06/05/2021
Our yoga practice can serve us however we're feeling in the moment. Maybe it is to invigorate, energise and burn off the thoughts. Maybe it is to find moments of calm and peace when find ourselves racing through life. This flow has only one intention - to feel good! Let this flow be your reset button; that feeling when you take a deep sigh at the end of the day when you know your work is done. We will flow and stretch out the side body and shoulders, open the chest, twist out the spine and stretch the quads and hips so we can breathe in calm and let the lips curl into a smile that we can take with us off our mat =)

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Setting intentions/ Hips & Balance
Props: 2 x Blocks & Belt
Date Recorded: 13/05/2021
This flow will evolve as we add layers onto the sequence to add depth, heat in the hips and shoulders and different expressions of warrior and balance postures with a playful and explorative mindset. Regularly returning back to our opening intentions so we can culminate whatever energy and attitude we want to absorb and take with us off our mat.

Have a peek at my blog post If you want to read more about my experience of setting intentions =)

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Yin and Yang: Hips, side-body, core
Props: 2 x Blocks, Belt, Bolster/Blanket (optional)
Date Recorded: 20/05/2021
This flow starts with some gentle yin stretches to stretch the hips and side body. Followed by a more dynamic yang flow with core curls, bicycles and dancing warrior sequences. Then finishing with some more yin with sphinx, side-stretches and quad & hip stretches...it's a yang sandwich!
Yin is a slow, long-hold style of yoga that targets deep tissues such as joints, ligaments and fascia – the wafer-thin sheath around each of your muscles. These connective tissues can become damaged when stressed or injured and, as our bodies age, they become less flexible. Not only does yin have wonderful physical benefits, but taking some time to slow down and notice the sensations in the body can bring a sense of calm and connection. As life speeds up it's important to take time out to slow down so we can find balance in both body and mind x

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Balance, backbends, core & leg conditioning
Props: 2 x Blocks, Belt
Date Recorded: 27/05/2021

In this flow we uplift our energy with a smattering of core exercises and back bends including camel and wild thing; we find focus and steadiness with a variety of warrior III balances and a couple of opportunities to practise bakasana, as well as some juicy fully body stretches 🙂 Leaving us with the wonderful feeling of both energy and calm x

Style: Vinyasa Flow
Length: 60 minutes
Focus:  Hips, hamstrings, shoulders, side-body
Props: 1 block
Date Recorded: 03/06/2021

In this mandala-style flow we take a tour around our mat in all different directions as well as taking a tour around the whole body to stretch out shoulders, hips, hamstrings, side body with some juicy core and backbends to boot 🙂 Go with the flow and let the change in direction as we move on our mat open us up to a new perspectives as we move off our mat x

Style: Vinyasa Flow
Length: 60 minutes
Focus:  All round
Props: 1 block
Date Recorded: 10/06/2021

This flow is a plethora of picks from all the lockdown flows!  Mashing up some fun favourites to give us an all round flow to give thanks for this wonderful practise.  Thank you body for supporting my practise; thank you mind for listening to the needs of my body; thank you heart for leading me in the right direction and thank you yoga for helping me cultivate the tools and attitude that enrich my life. And thank YOU yogis for being so wonderful x