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START OR REFRESH YOUR PRACTICE WITH ACCESSIBLE FLOW YOGA

If you want to get down with your downward dog and salute the sun with ease, would like to know your triangle from your extended side-angle pose take Adam’s simple, accessible and practical course.

This 7-day course is perfect for:

  • Beginners or refreshers
  • Nailing the foundations of vinyasa yoga
  • Instruction in a no-nonsense, accessible style

Adam's straight-up, no-nonsense style is perfect to get you familiar with the main components of a yoga class and how they all fit together. In this 7-day course, perfect for beginners and refreshers alike Adam will guide you through the yoga menagerie and introduce you to yoga basics including the breath, key yoga postures, flow and relaxation. You may have decided to try yoga because you want to find practical ways to improve your daily life and find a greater sense of ease and happiness. This course with Adam offers you a great foundation in vinyasa flow and will get you on your mat to feel good and take care of yourself for the rest of your life. Through a series of short and simple practices you will learn the physical language of yoga, learn to lengthen, make space and get a better sense of how your body is feeling and it won’t be long before you begin to feel the benefits.

 

WHAT SHOULD YOU EXPECT? 

Take a week to form a habit.  This course is made up of seven short practices, each one covering a different aspect of a yoga class.  Try one a day and by the end of the week you will know exactly what to expect from a full length vinyasa flow class. If you have more time, you can reprise each practice everyday, or maybe re-visit ones that you find particularly helpful or challenging!  You might want to start by reminding yourself of the breath practice each day, as breath is such an important part of the yoga practice and something that will support you in whatever you do. This course is suitable for active, mobile beginners and refreshers.

GET PREPARED 

We would advise you to set aside time each day for your yoga practice. Stick it in your diary and make a commitment. These classes are deliberately short to make sure that you can make the time to do them. You can wear whatever you find comfortable for physical activity. The most important thing is that it isn’t restrictive and you can breathe and move freely. Adam suggests using yoga bricks, blocks and other props to support you: books, tins, ties, belts, blankets and cushions can all variously be used. Don’t worry if you don’t have anything suitable handy - the props are there to help you, and aren’t worth getting worried about. If you don’t have a mat, don’t stress. A carpeted or wooden floor works fine. You might just need to pop a blanket down to avoid sore knees.  

THE BEAUTY AND SIMPLICITY OF ACCESSIBLE FLOW YOGA

One of the key things to a sustainable, grounding yoga practice is to practice what you need and to be really honest about it.  Slow and simple yoga can be a strong practice. If you have come to yoga to offer yourself a tool which will give you stress-relief and both a physiological and psychological boost, then remember this. It might be tempting to go too fast, or try and attempt challenging poses before you’re ready, but that way, you might actually circumvent the benefits. Challenge yourself, sure, but remember to keep your practice, slow, simple and sustainable. Be your own best friend, not your own worst enemy.  Here's Adam chatting to our founder Kat during filming about how he discovered yoga as a jittery New Yorker and how he fits yoga into his busy city-life for moments of calm. 

RHYTHM OF BREATH AND MOVEMENT

Throughout your day, check in with your breathing. Note how it feels when you get stressed, busy or anxious and how it is when you are feeling happy and joyful. If you can try and take some longer breaths during the day and practice breathing with your mouth closed. Explore how it feels to move and how your body is responding.  It might sound a little weird but it’s really helpful to get to know what feels good and what doesn’t serve you. Your yoga practice is there waiting to be uncovered, we wish you an enjoyable and fulfilling journey. 


WHAT ARE YOU WAITING FOR? 

How do challenges work?

 

Why not challenge a friend or loved one to join you?  We want you to feel supported: Join our Movers' Facebook Group and let us know how you get on during the challenge and share your journey with us on social media using #MovementForModernLife + #MoveMoreLiveMore.

Your Classes

Step
1
Begin (again) 1: Just Breathe
Begin (again) 1: Just Breathe

06:04 | Adam Hocke

Begin (again) 1: Just Breathe

The first in our beginners yoga class series. This short and simple introduction to yoga flow by means of feeling and employing the self-care tool of breath, the essential tool in our yoga journey and our ongoing journey of life! Learn the basics of a half sun salutation and cat/cow postures. For beginners or refreshers.

MoveTime Teacher Level
06:04 Adam Hocke Beginners
Step
2
Begin (again) 2: Make the shapes
Begin (again) 2: Make the shapes

10:16 | Adam Hocke

Begin (again) 2: Make the shapes

Second in our beginners yoga series, in this class learning the physical language of yoga postures and develop your confidence in shapes like downward-facing dog, warrior two, side angle, triangle, warrior one, and pyramid poses. A really down to earth beginners vinyasa flow yoga class. Expect no-nonsense instruction. No expectations, no excuses, just get learning. For beginners or refreshers. You'll need a couple of bricks and a foam block.

MoveTime Teacher Level
10:16 Adam Hocke Beginners
Step
3
Begin (again) 3: Get Moving
Begin (again) 3: Get Moving

12:21 | Adam Hocke

Begin (again) 3: Get Moving

The third class in our beginners yoga series, learn to breathe and move together in this introduction to low-lunge sun salutations and sun salutation A. In this class we breathe and move through transitional movements, as you start developing your yoga rhythm. For beginners or refreshers.

MoveTime Teacher Level
12:21 Adam Hocke Beginners
Step
4
Begin (again) 4: Twist and Fold
Begin (again) 4: Twist and Fold

08:15 | Adam Hocke

Begin (again) 4: Twist and Fold

Next in our yoga beginners series, this yoga class is an unwinding one that includes an introduction to seated twists, forward folds and side stretches. For beginners or refreshers.

MoveTime Teacher Level
08:15 Adam Hocke Beginners
Step
5
Begin (again) 5: Open Up
Begin (again) 5: Open Up

12:01 | Adam Hocke

Begin (again) 5: Open Up

This beginners yoga class focuses on the shoulders and upper back and is perfect for those of us who spend too much time seated or hunched over. Address chronic tightness in upper chest, back, and shoulders with this introduction to shoulder mobility and backbends. This is an active yoga class with chair poses, high lunges, and accessible backbend postures. You will need a strap. For beginners or refreshers.

MoveTime Teacher Level
12:01 Adam Hocke Beginners
Step
6
Begin (again) 6: Keep It Simple
Begin (again) 6: Keep It Simple

24:45 | Adam Hocke

Begin (again) 6: Keep It Simple

A beginners Vinyasa Flow yoga class keeping everything nice and simple. In this no-nonsense yoga class with down to earth teacher Adam, you'll learn a basic flow, some standing poses, balancing poses and then you'll flow through to simple backbend, folding and twisting poses. The trick to this class, and the yoga practice is keeping the breath flowing smoothly throughout. You'll need a couple of bricks and a foam block. For beginners or refreshers.

MoveTime Teacher Level
24:45 Adam Hocke Beginners
Step
7
Begin (again) 7: Day of Rest
Begin (again) 7: Day of Rest

11:26 | Adam Hocke

Begin (again) 7: Day of Rest

When you're having a day off, it's great to have a more restful yoga class. Today's gentle yoga class is for when you've been stressed out or overwhelmed and when you need some rest. A very simple, gentle yoga class with some neck and shoulder stretches and a lovely, long yogic relaxation in savasana (not guided). You'll need a brick, block or bolster to sit comfortably. For beginners or refreshers.

MoveTime Teacher Level
11:26 Adam Hocke Beginners
Step
8
Bonus: Begin (again) Mega-mix
Bonus: Begin (again) Mega-mix

49:37 | Adam Hocke

Bonus: Begin (again) Mega-mix

A bonus flow of Adam's Begin (again) Yoga challenge, putting together the individual practices of the 7-day challenge. This is an opportunity to take the skills you learned over the week and see how they come together in a full-length class. Perfect for those who have completed Adam's 7-day challenge, or those who are ready to begin their yoga practice again with a beginners' vinyasa yoga flow class.

MoveTime Teacher Level
49:37 Adam Hocke Beginners