Move into Confidence › Healthy Hips › Intermediate/Advanced

Amy Holly

This Barre Fitness Class builds strength through the glutes. Using techniques taken from classical ballet and focusing on maintaining external hip rotation, this class will strengthen your whole body but especially the legs. You will need a chair or a sturdy bit of furniture to use as a ballet barre.

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Vanessa Michielon

This dynamic Vinyasa yoga flow class is sequenced to create space in our hips and strengthen our lower body with powerful warrior poses and nourishing dynamic stretches. Your whole body will feel alivened, lengthened and stretched. Then class explores variations of Wide legged forward fold and a sequence of seated poses targeting our groin and glutes. Suggested props: 2 bricks.

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Amy Holly

A fabulous Barre class for all body strength and balance. This upbeat, and quite challenging Barre workout is strengthening muscles without increasing bulk and will improve stamina, balance and posture. The focus of this class is 'every move you make' because every move has to come from the core! Done regularly barre workouts will increase your bone density, which will help prevent conditions like osteoporosis.

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Zephyr Wildman

A vinyasa yoga class weaved around yoga philosophy and the elements; this class works with the element of Earth. With this practice, we will stay close to the ground, strengthening, stabilising and calming the body. This is a strong practice building structural integrity through repetitive core work to target the pelvis and shoulders. Working with Hasta (hand) Mudras, Bija (seed) Mantras and imagery of this weeks topic Earth, to inspire a practice that will leave you feeling like a majestic mountain.

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Vidya Heisel

An advanced vinyasa flow towards firefly pose, Titibasana, and Flying Lizard. Class begins with breath of fire to stimulate the nervous system, and increase fire in the body. Then we move swiftly to hip opening poses which work towards these advanced arm balances. This class is very short and intense, without much warm up, so would be a great class to add onto your practice today. You will need two blocks.

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Vidya Heisel

An advanced vinyasa flow class to improve your flexibility and strength and to work towards dragonfly and lotus headstand. Class starts with breath work and hip opening poses. The vinyasa flow then prepares the body for dragonfly pose before moving onto lotus and headstand variations. There’s plenty of variety and challenge in this fun, feisty class. As ever, do play safe and only do what is available to you. We recommend extending savasana with this class for as long as you have available. You will need access to a clear wall and a blanket.

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Katarina Rayburn

This is a swift-moving mandala salutation vinyasa yoga class. If you only have a spare half hour, it’s a sure and fast way to get you flowing and sweating. This power yoga class focuses on stretching and strengthening through your side body. Expect lots of lovely twists, plank variations and (optional) inversions. The mandala practice moves 360 degrees around your mat, so perhaps watch the first couple of flows to find out where Katarina takes you, or listen intently, as you won't always be able to see the screen. This change of perspective is a perfect way to change the way you look at life, getting insight from new ways of seeing things. The class focuses on igniting Agni (internal fire) and bringing awareness to Manipura chakra, our source of willpower and transformation. This class is the pure-flow for those who just need to move but if you want to extend this practice we recommend taking a supine twist to wake up the target area.

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Lucy McCarthy

A pregnancy yoga class for the second trimester, suitable for those who had an active yoga practise pre-pegnancy and are feeling well, healthy and mobile. This class focuses on strengthening and stabilisation in the hips. It is also a powerful practice to help cultivate strength and steadiness in body, mind and heart to take us through pregnancy, birth and motherhood, empowered from the inside out. You will need two blocks and a bolster, if you have one, for final relaxation.

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Katarina Rayburn

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

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Andrea Kwiatkowski

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!

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Mercedes Sieff

Patience is one of the six character traits to focus on in positive psychology. This yoga class class features long hip opening holds interfused with some creative vinyasa and balance. A perfect class for those of us who are sedentary.

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Naomi Absalom

Changing a known route can shift us into the now. This yoga class is a somatic movement flow for those feeling the call to explore even further beyond the four corners of the mat. Great for teachers or those with a more intermediate practice. This is a sequence Naomi often shares in her teacher's practices. A creative, playful and challenging class.

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