Move into Confidence
Mandala Sun Salutations: Hips
Get moving swiftly with this yoga class! Katarina's mandala flow focuses on finding space in the hip and groin area whist also activating the glutei to stabilise the pelvis. This class is inspired by Katarina's self practice when she only has half hour to make the most of! It's a sure and fast way to get you flowing and sweating creatively. Mandala salutations move 360 degrees around the mat. You'll need two bricks or blocks
Daytime Energy Boost
This vinyasa yoga class is perfect for getting yourself moving when you need an energising boost! With a focus on your core, this is a great way to start the day by creating strength in your body. It will also help shift your state of mind if you feel like you need to cultivate more dynamic energy into your day. This class has a mindful, core focus on the abdominals so is great if you’re looking to build core strength in a mindful way.
Mandala Sun Salutations: Backbends
Backbends need strength as well as flexibility to execute safely. This feisty vinyasa yoga class is inspired by Katarina's self practice for when she's short on time. This is a strong class, but great for if you only have a spare half hour to make the most of! It's a sure and fast way to get you flowing and sweating creatively. This flow focuses on finding space in all of the components of a backbend; the shoulders, hip flexors and quads. It also focuses on using active stretches, so we gain more mobility (strength & flexibility) which is especially important for safe backbending. Enjoy this fun, fast and feisty flow. You may need blocks and a strap.
Pregnancy Yoga: Truth & Trust
This pregnancy yoga class is perfect for those who already have a yoga practise and are in the second trimester. This class focuses on deep, inner listening, of being able to trust the process of your pregnancy and your own truth. A fabulous yummy all round practice that strengthens and opens the body in preparation for birth and beyond. A class that invites a deep inner listening to access a place of trust within whilst accessing the truth of where we are at on this given day.
Jivamukti: Hip Vinyasa Flow
This Jivamukti vinyasa yoga class gets moving straight away with a swift, feisty flow - perfect for getting yourself moving in the mornings. With the usual full range of standing and seated poses with forward bends, backbends, twists and inversions, the poses also all focus on the hips. Our hips get so tight with too much sitting, standing and travelling - most of us need to focus on the hips to keep the joints fluid and mobile and the lower back strong. Enjoy!
Learn Crow Pose
A workshop-style tutorial class in which Adam will help you develop your bakasana (crow or crane pose) practice with three different training variations. We will explore this shape in varying orientations to help you develop the requisite skills to execute it well. If this pose is difficult for you, you will find a path forward or learn some options on what to do instead. You will need a block.
Learn Bigger Backbends
An intermediate back-bending yoga class which explores the postures and variations beyond urdhva dhanuarasana (upward bow or wheel pose). After a short warm-up and flow we then proceed step by step into bridge, upward bow, one-legged variations, and inverted staff pose. You will need a brick, a block and a strap.
Get Grounded then Flow
A beautiful grounding yoga class with a very gentle start, moving into a dynamic flow. It starts with Jonelle’s Get Grounded Prep class; combining myofascial release for the feet, qigong and yin yoga. Then, it progresses into Jonelle’s feisty but mindfully paced Earth Mandala vinyasa flow. It is perfect for the start of the day to wake the body up and connect to the new day. Use it to develop balance, stability and a maintain a connection to the earth. You will need a tennis ball, strap and bricks.
A qi gong and yoga fusion sequence to release feelings of being stuck, feeling tense, or just when you’re not in your flow. With some chair variations to make all the practices more accessible, this sequence uses qi gong and yoga to clear out stagnation and shift your tension. A chair can be used in this practice to make the class accessible to all.
Self Care Flow
This yoga class is perfect for when we feel anxious, stressed, overwhelmed or just have a busy mind. It is a gentle class for anytime; when you just feel that you need to be kind to yourself, when you are anxious and wired, or when you don't like what you're reading in the news. Come back to the reality of your body and breath with this flow practice. In this sequence we go through familiar and calming patterns of movement and spend time enjoying the internal life of postures through strengthening techniques that bring us more deeply into our bodies and the reality of the present moment. As we start feeling a bit better, we round it off with some self-massage and a powerful compassion meditation.
Afternoon Express Reset Flow
A go-to yoga class when you are short on time and need to invigorate, re-energise and find creative focus. This is a full-body, energising flow and even a sneaky arm balance. This is a really wonderful mid-afternoon pick me up or equally a great way to start the day. No props needed and no excuses about not having the time. A little yoga can go a long way!
Flow Towards Flying Pigeon Pose
This strong vinyasa yoga class will flow through a series of poses in preparation for flying pigeon pose (Eka Pada Galavasana), which is essentially pigeon pose perched on top of chaturanga pose. This sequence gradually builds up to flying pigeon pose by focusing on core and upper body strength, the midline connection through activation of the inner thighs, hip opening in external rotation and hamstring lengthening, so it’s great for engaging and activating the whole body! You will need two blocks; these can be great for having under your hands to minimize compression in the soft tissues of the hips in some of the lunge shaped poses, as well as being helpful to lengthen the arms and get more space in the poses.
Create a Steady & Strong Yoga Foundation
Learn how to stay safe during your yoga class; how to be strong and engage the correct muscles when you do your yoga practice. This sequence breaks down some basic biomechanics; learn how to engage the glutes and core in your practice to stabilise your yoga.This is a slightly different way to practice a yoga class. It encourages a greater control while in yoga poses and more of an even distribution of work for the whole body. The results is a refinement of body, mind and energy. You will need a strap and a belt.
Positive Psychology Series (3): Resilience
A fun, fast, feisty vinyasa yoga class where we learn to build grit; the ability to get back up when you fall. Expect new and creative ways of dynamic sequencing, arm balances and inversions infused into this power flow. A great class to try something new and challenging! You're not looking to achieve perfect poses here, but to try to do what your body is able to do, and build resilience in the process. Do listen to your body though! If class is too fast-moving and feisty, and goes to poses which aren't suitable for you, take rest pose or listen to your body and modify the pose to bespoke the practice for your own body and capabilities.
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.
Yoga is a practice about seeing more clearly. In Sankrit this is known as vidya – seeing through the avidya and maya – the misunderstandings, ignorance, delusions and illusions of the world to the truth of what is within and all around us. To support this process, I’ve developed a concept and practice called Yoga 3D. The Three D’s stand for Decelerate (slow down when you’re going unnecessarily fast); Deaggrevate (soften what is tight, tense or makes you aggrevated) and Disentangle (simply and disentangle from anything unnecessary complex). We’ll theme these ideas through an active flow!
Positive Psychology Series (2): Patience
Positive Psychology Yoga (1): Zest
This is the first of Mercedes' Positive Psychology infused vinyasa yoga sequences! Zest is a way of approaching life - it's an energy but also a way of cultivating a positive approach to problems. This fiesty, fast and fun vinyasa flow is not for attaining each pose, but about keeping a positive outlook even through challenge. This yoga class leads to advanced arm balance s- perfect for a well-rounded, energy-filled start to the day. But do be careful and only practice within your body's limitations. Remember that this class is about working on your an approach to poses and building courage rather than achievement!