Adam Hocke's Yoga Classes
Your Calming Yoga Practice
This yoga class helps to ground and calm an anxious body or mind and bring us back to the present moment. Start with some grounding self-massage, then move gently with simple, repetitive, and breath-led movements to stabilise the nervous system. Additionally, we will pay particular attention to releasing tension in the head, neck, and shoulders to bring about a profound sense of relaxation and ease. This class is perfect after a long day or when we're overwhelmed. You will need a narrow block or a folded blanket and a brick.
Yoga for Beginners: Your Full Yoga Practice
This yoga class is the final class of the second week of the yoga for beginners course. The focus of the class is completing a full practice and reviewing alignment. Expect a flowing class where we’ll join poses together with the breath, then move through standing poses, and finishing with seated twists, bridge pose and relaxation. Take this opportunity to choose your own intention for the practice before moving through all the poses and transitions learned this week in a way which feels good for your body today. The most important lesson in this class is listening deeply to how your body is responding to the practice and taking cues from your own body. You may need a couple of bricks.
Yoga for Beginners: Find Your Strength
In this beginners yoga class, build on the skills explored in the previous classes, with a focus on upper body strength. There will also be time spent delving into the options for plank and chaturanga. Chaturanga can be a tricky pose which requires strength and patience to develop - but it’s not one to be afraid of. Learn to warm up the hands, arms and shoulders and how to build strength and safe alignment for this pose. You may need a couple of yoga blocks or bricks.
Yoga for Beginners: Balance Strength with Softness
This yoga for beginners class shows us how to be strong, and be kind to ourselves: a sense of self-compassion is just as important to cultivate as strength. This class has us stepping through from downward facing dog to a lunge. This requires core strength and balance, so the sequence incorporates drills to work on those skills. Physically, expect to explore lunge variations whilst mentally and emotionally exploring the concepts of strength and softness.
Yoga for Beginners: Find Your Alignment
Welcome to the second week of the yoga for beginners course! This first yoga class focuses on finding alignment in your yoga practice and listening to your own needs. It starts with a self check-in before moving into some familiar and new poses, all with the breath in mind. Expect to set an intention for the class and be guided with questions to help you tune into your body and personalise your practice. Explore new poses such as warrior two, side angle, triangle, wide legged fold and squat. You may need two blocks.
Your Daily Feet Practice
This short movement class helps to mobilise, strengthen, and relax the feet and ankles through their full range of motion. Practise this class regularly as a preparation for your time on your mat or simply to feel good in your body. You will need a massage ball or tennis ball.
Your Daily Yoga Practice
The perfect hatha yoga class to come back to again and again. Flow through a full range of sun salutations, standing postures, core work, inversions, backbends, twists, and relaxing stretches. Only essential instructions will be given to allow you plenty of space to explore your unique intentions for practice. Expect a lot of options so you can fully customise the intensity and depth or find variety each time you come back to this class. You will need a brick and a strap.
Your Daily Shoulder, Neck & Head Practice
This short yoga class mobilises, strengthens, and relaxes the shoulders and neck through their full range of motion. This is so important for our sedentary lives, and is a vital class for when you've ben busy at work, when you're feeling overwhelmed or when you're travelling. Additionally, you will give yourself a face, head, and jaw massage to help you release tension and find calm. Practise this class regularly as a preparation for your time on your mat or simply to feel good in your body. You will need a yoga brick or block.
Your Daily Hips Practice
This short yoga class helps to mobilise, strengthen and relax the hips through their full range of motion. Practise this class regularly as a preparation for your time on your mat or simply to feel good in your body. A perfect class for after long sedentary periods, either working at a desk or travelling. You may need a couple of bricks and a blanket.
Your Difficult Emotions Practice
A beautiful hatha yoga class to give you permission to feel all the things you're feeling, along with a safe space to process difficult or strong emotions. This class begins with a meditation and a breath-oriented slow yoga flow bringing space and warmth all around your heart along with many opportunities for self-soothing and embrace. Then we will take advantage of this compassionate environment and allow plenty of time for rest, processing, and healing in a few restorative shapes. You will need a strap, bolster, a blanket, and a couple bricks, although you can improvise with whatever you have at home.
More One Blanket Restorative Yoga
A very simple, gentle class perfect to calm you down when anxiety is high or when you are preparing for sleep. This is a minimalist restorative yoga class focused on the abdomen, side body, hip flexors, and neck. All you need for this restful practice is one blanket or towel. You may also like to have some extra cushioning ready for your head.
Slow Flow for Meditation
How can you tame a wandering mind in practice? How can you find solitude on your mat? This all-around yoga class will help you work with the concept of meditation in movement so that you can easily incorporate mindfulness into postures and flow. Expect to physically connect to the internal focus of your core and the external focus of your gaze while practising feel-good postures for head, neck, and shoulders.
Flow for Enthusiasm
This all-round vinyasa flow yoga class will help you work with the concept of enthusiasm so that you have the fuel to power your practice. Expect to find your personal source of inspiration and then physically connect to joyful practices of rolling around, hip strengthening, accessible arm balances, and more that will get you going no matter what your starting point is. Where does the energy for practice come from? How can you get energised when all you want to be is lazy? You will need two bricks.
Slow Flow for Patience
This mindfully-paced all-around vinyasa flow yoga class practice helps us to work with the concept of patience to be able to sit with restlessness and emotional reactivity in your body and mind both on and off the mat. Expect to practice in a slower way than you might be used to, to slow down your practice to physically connect to your breath by first opening up space in the side body and then developing the pause between inhalation and exhalation as we move in rhythm. How can you learn to press the pause button? How do you create a space to pause between action and reaction, so that we can act with greater wisdom and patience with one another as well as with ourselves?
Slow Flow for Discipline
This all-around vinyasa flow yoga class will help you work with the concept of discipline that is 'not too tight/not too loose' that you can use to compassionately guide the intensity with which you practice. Expect to physically connect to backbends, standing balances, and leg flexibility while regulating energy and effort. How hard should you practise? How much should you push and when should you back off? Interesting questions to explore in this class and in all your yoga classes.
Slow Flow for Generosity
A beautiful all-round vinyasa flow yoga class to help you work with the concept of generosity, ensuring the benefits you receive from yoga are shared off the mat by those who are in need. Expect to physically connect with a feel-good practice for the back of your heart and shoulders, which we will feel as the muscles of embrace. Who do you practise for (beyond yourself)? How can you bring this intention into your embodied practice?
Slow Flow for Wisdom
A simple but beautiful slow vinyasa yoga flow. This all-around flow practice will help you work with the concept of wisdom and how it can lead you to decrease your suffering and connect you with your belief in basic goodness. Expect to physically connect with your heart while practising variations of the warrior poses reconceived to embody bravery, strength, and vulnerability. This is the first class in the Brave Yogi challenge series - this class addressing: Why do you practise? Why do you want to awaken? How can you embody that? Bring your whole heart and a block.
Anytime Complete Yoga Class
A wonderfully indulgent full-length yoga class where you will get to do a little bit of everything. That means: flow, standing postures, arm balances, inversions, forward folds, breathing, and rest. Importantly, we will take our time ensuring the postures are well executed and mindful. But, we will still move at a steady enough pace that we can efficiently explore a wide range of different and sometimes challenging movements.