Back and Shoulders
“You are only as old as your spine”
Goes the saying. It’s really important for you to keep your spine moving so that it stays strong, healthy and flexible. But you knew that already. These videos are great if you have a desk job and don’t move as much as you could, or if you already have stiff spine, shoulders or hips. Just remember to do the practices in these videos. Every day. We have got videos of different lengths here so you don’t need to put your back out trying to fit it in your schedule.
We don’t guarantee that you’ll be ready to join the Chinese circus, but we think that your back will appreciate the extra loving you give it and will reward you with less pain. You’ll start feeling that your life has some backbone, quite literally. This will lead to you making better decisions, possibly leading a life from a position of courage. You may start to feel your back is longer, you may start to sit up taller, you may start to notice when you slump or st... Show more
Beginners 4: Twist to unwind
Easy Spine: 1
Stiff or painful back and shoulders? Maybe you’re wondering how to build movement into your daily life? Take this 4-part series with Leila and benefit from this easy to follow straightforward routine. Easy and effective pain relief and maintenance for those of you who are new to yoga, who are working with injuries or those with very limited time. Props: Yoga block or stack of books. Yoga belt or tie/scarf.
Easy Spine 3
Stiff or painful back and shoulders? Take this simple daily sequence to add freedom and mobility to the spine. In practice 3, Leila builds on the flexes, twists and side stretches building on last week’s class to create a greater range of movement for the back, neck and shoulders. Easy and effective pain relief and maintenance for beginners, those with injuries or those with very limited time. Props: Yoga belt or tie/scarf.
Easy Spine: 2
Stiff or painful back and shoulders? Take this simple daily sequence to add freedom and mobility to the spine. In practice 2, Leila builds on the flexes, twists and side stretches building on last week’s class to create a greater range of movement for the back, neck and shoulders. Easy and effective pain relief and maintenance for beginners, those with injuries or those with very limited time. Props: Yoga belt or tie/scarf.
Easy Spine 4
Flying Splits Tutorial
A tutorial of Eka Pada Koundinyasana - a yoga arm balance called the flying splits. This class shows you different ways to approach this advanced level arm balance. For practitioners who are working on conditioning, creating strength, flexibility and space for the pose.You’ll need to be warmed up before this class, ideally having practiced a well rounded hip-focused class.
Tune In Tune Up: The Crown Centre
This yoga class is all about connection with the divine! The crown chakra is where our ego dissolves and we connect with the source. Headstand is the posture for this class. If you don't have a regular headstand practice, then just place your head on the ground in your child's pose and you'll feel the same benefits.
Yoga For Happiness (2): Gratitude
Adopting an attitude of gratitude is a game-changer for journeying into joy. Gratitude for your breath and your body; gratitude for your relationships and experiences; gratitude for who you are and what you bring to the world; gratitude for the opportunity to see yourself clearly and non judgementally. This beautifully paced and sequenced vinyasa flow yoga class has shoulder and upper back opening focus, great to release tight shoulders and stiffness in the upper back and perfect to open the heart to gratitude. This class is about shifting from our habitual responses. You will need two bricks.
Hit The Wall Hatha
A complete hatha yoga class at the wall with alignment focus. The wall is a fabulous prop to give us support and give us feedback on our alignment, so move your mat to the wall for this fun and revealing complete practice. As you use the wall's support and feedback, you will learn much about the way you transmit force through your body and where there may be imbalances and inefficiencies in your alignment. Additionally, you will have the opportunity to invert, twist, and stretch with more leverage and depth. Meet your new favourite prop! You will also need a chair.
Mandala Salutations:Hamstrings & Inversions
A dynamic, swift-paced mandala sun salutation based vinyasa yoga class. Mandala salutations move 360 degrees around the mat, this flow focuses on hamstrings and working towards inversions. Class gets started straight away, you'll find plenty of hamstring-opening poses to get you stronger and prepare you for your inversion practice. This class is tough, fast and fun. We recommend you do a warming up practice and a relaxation practice afternwards, but this one is the pure-flow for those who just need to move! This class is inspired by my self practice, when i'm away teaching my retreats, and only have a spare half hour to make the most of! You will need two bricks.
Tutorial on Chaturanga
There's no 'right' or 'wrong' in any yoga pose, so long as movements are made slowly and in a controlled way, mindfully and with the breath, and of course so long as there is no pain or pre-existing injury! With that in mind, Chaturanga or low plank, is one of the hardest yoga poses to master. This short tutorial on the yoga pose Chaturanga shows the action needed for the pose. Do take heed, the pose needs a LOT of strength in the shoulders and abdomen, which you'll need to build separately and whilst you build that strength, or if the pose is not suitable for your body, do please practice with your knees to the ground, or simply do a high push up, rather than the low push of Chaturanga. Enjoy!
Build strength and mobility in your shoulders and hips with this yoga class. Binding requires a combination of shoulder and hip flexibility that may not be easily available to everyone. Even if you can make the bind, are you doing so in a way that is strong and sustainable? This yoga class develops mobility and strength in your shoulder area, an area that often suffers from our technology-led lifestyle, and develops strength in your binding practice, whilst also working on hip flexibility and strength - perfect for those who spend a lot of time seated. We work skillfully with the strap and learn how to practise poses like bound side angle, bound twisting lunge, gomukhasana, bound bharadvajasana and more with strength and integrity. You will need a strap, a brick and a block.
Wind Down Your Day
Love Your Neck, Shoulders & Upper Back
A simple yoga class, perfect as a bookend as a warm up or wind down to the beginning or end of a practice, even perfect as a post-athletic stretch out, or a break during the day. With a focus on with poses that open your shoulders, hips, hamstrings and lower back. You will be doing some seated poses so if you have tender knees or ankles, I recommend having a block for under your pelvis. We use the wall in this practice, so you'll need to be near a wall as a prop. You may want a bolster for legs up the wall, our closing posture, it feels great under the pelvis, it really helps to support hamstring lengthening. You wil need a block and a belt handy.
Functional Back Care: Somatic Spine
A somatic movement class of gentle, but deep practice to bring awareness to the lower spine and sacroiliac area. This class is deeply restful and unwinding for the spine and can leave you feeling relaxed, but moved in interesting ways. Help your body access its own intelligence through embodiment, touch and intuitive movement. Class takes place entirely on the floor. You will need two blankets.
Flow Towards Freedom: Radical Radiance
A beautifully uplifting heart and chest opening flow yoga class. Starting with breathwork to feel deeply into the heart, this class has the intention of lifting and clearing out the heart space so you can move into joy. A playful, uplifting all-levels vinyasa flow class that includes chest opener at the wall, handstand at the wall followed by some fun backbends. This class aims to help you remove the blockages that get in the way of experiencing your innate joy and bliss.
A kriya is a specific sequence of postures or actions for a specific purpose. I like to call them recipes, each step works in turn to create a specific effect for your body, mind and spirit. There are hundreds of Kundalini Kriyas, this one is called the Kriya for Elevation. It is a simple practice involving lots of flexing the spine, stretching of the legs and stimulating breath of fire. The practice finishes with a more challenge held meditation Sat Kriya which is a key practice in kundalini Yoga. It encourages circulation of panic life force through all the chakras. It’s a great practice to help relieve symptoms of depression. This sequence has breath of fire to begin with so please watch my introduction to Kundalini Yoga if this is a new practice for you or you haven’t quite mastered it yet. Tune in to this traditional Kundalini yoga class or Kriya, as they are known in the Kundalini tradition. This full Kundalini yoga class involves chanting, mudra and physical hatha yoga poses and a beautiful, long Savasana to finish.
Functional Back Care: Slinky Spine
A class to move and articulate the spine in unusual ways. This class will bring awareness to different spinal movements, and help you loosen up, and feel better in your spine. This standing up class can be used as a warm up for other practices, a tune up for your spine, or an energetic way to start your day. Mollie explains the anatomy of the spine, where you will find most movement in the spine and then explore your mobility, range of movement of the spine from standing. No mat or props needed - take these movements out to the park and integrate them into your daily movement practice to keep healthy, pain-free back and shoulders.