Ready for Bed
These practices are specifically designed by our expert teachers to help you to sleep. They will reduce the anxieties and stress of the day and bring you to a more meditative state which will give you a much better night's sleep.
You may be surprised at how little movements in the right direction can really affect the quality of your life, improve your night and the next day. Guaranteed.
Yoga for Pelvic Floor Health
This yoga class brings awareness to the pelvic floor and lower body through breath, gentle movement and deep relaxation. Starting with a long relaxation, we then bring gentle movement to the body, practicing yoga poses to bring tone and range of movement to the pelvic floor. Class ends with a guided lower body relaxation. Pelvic Floor health is essential as we transition into Perimenopause and Menopause. As our levels of oestrogen begin to fluctuate, this can have an effect on the tone and elasticity of the pelvic floor. Increased levels of stress and anxiety during this time can also lead to hypertonic or overactive pelvic floor muscles caused from too much tension or tightening of the pelvic floor. Pelvic floor muscles can also be weak or hypotonic meaning the muscles are not providing enough support for the bowels, bladder, and uterus. You will need a bolster, blankets, two cork bricks (if you have them, or books), a belt, sandbag or weights (optional).
Love Your Back: Gentle Yoga
A gently paced yoga class to put some love back into your back. This class starts supine with gentle somatic and yoga movements, unwinding the tension lying down and then incorporates standing poses to help with the release of tension throughout the day. This is the perfect class if you have a hard day and feel the tension in your lower back, it's a great antidote to having been sedentary at work or travelling.
Flow and Restore 2
This nourishing yoga class starts with a gentle warm up, followed by vinyasa yoga flow to stretch, strengthen and move the body in order to prepare for stillness. The second part of the class is very nourishing and supportive restorative yoga. This yoga class is a wonderful opportunity to strike balance between movement and stillness, challenge and softness, effort and effortlessness. Check out Clive’s first Flow & Restore class.
Fluid Yang Yin Yoga
A balanced yang/yin yoga class. Notice the stillness at the beginning before bringing in some mobility and qigong warm ups. Then move into a hatha yoga flow and feel into the fluidity of the practice. Class ends with yin yoga poses to create a sense of balance. This can be done in the evening as a transition or anytime of day to move with more awareness and stillness.
Restorative Yoga with Two Blankets
A nourishing, relaxing Restorative yoga class can still be achieved with fewer props and in this class, we use just two blankets to experience three postures. The postures help to release tension and shift the body into a relaxation response. Tuning into the breath during restorative yoga also helps the body to release and relax, I also recommend listening to the Tamboura playlist, as the Indian root instrument is very grounding and draws you further into your restorative practice. You will need two blankets or bath towels of the same size, and an eye pillow. Practice this class alongside this playlist.
Relaxing Restorative Yoga
This restorative yoga class is an opportunity to truly relax, the use of yoga props allow the body to shift from "fight or flight" into relaxation mode. Perfect for when you're a little overwhelmed and you need to give your immune system some time off. The props allow the body to be fully supported enabling release of tension leading to relaxation. Be kind to yourself as you move into stillness which may take time to achieve, but your nervous system will thank you for the opportunity to have an increased sense of well-being. Each posture is held for 5 - 10mins this is to allow the body to rest fully as it takes the nervous system on average 15 mins to shift mode; from sympathetic ("fight or flight) into parasympathetic (relaxation). There are only 4 postures during this class to maximise on rest and minimise movement. This class is great for improving posture, as we so often sit at desks rounded over computer or phones; postures chosen open chest and shoulders as well as creating an overall restful feeling. Props you will need: 1 bolster, 1 belt, 2 bricks, 2 blankets and an eye pillow. (1 x pillow folded in half, wrapped in a towel and pushed into a pillowcase makes a bolster or indeed a sleeping bag tied together | A scarf or robe belt can be used as a yoga belt | 2 x hard back books can be used as blocks| 2 x Bath Towels can be used instead of blankets.) Practice this class alongside this playlist.
Chair Restorative Yoga
This restorative yoga class demonstrates how we can use everyday props to create a restorative practice, and feeling of calm. This class is perfect if you have limited space. We use a coffee table, but you can use a sofa or a chair - and you may need bolsters, pillows or cushions to help to make you feel nourished and supported. The first pose is a standing forward fold using a chair or sofa to support you, so this is a restorative inversion, perfect for after a hard day at work or after travelling. Also perfect for after travel or a hard day's work, we move into a seated twist, which is great for improving our everyday posture as we round towards our tech devices more and more. The third posture is a relaxing, seated forward fold over your chair or sofa. You will need a chair, bed or sofa and whatever cushions or pillows you have on hand to support you, and an eye pillow. Practice this class alongside this playlist.
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.
Evening Pause and Recharge
Unwind from your day with this gentle, peaceful hatha yoga class. Take a breath and create your own happy hour, to pause between the business of the day and the softness of the evening. The class comprises mainly seated and supine poses - a wonderful way to pause and recharge. You will need a bolster.
Two Key Restorative Yoga Poses
A gentle, restorative yoga class with variations of two key restorative postures - Supta Baddha Konāsana, Reclined Cobbler and Savāsana, Relaxation pose. This class sets up the poses, and then you'll need to find the time to practice. All restorative postures are relaxing and great for improving nervous system health, but these two are deeply relaxing and nourishing. There is a true sense of healing from the position in which the body is positioned in Reclined Cobbler, there may be a sense of vulnerability as the soles of the feet touch and knees are apart, but you can always take another blanket to cover the knees. Savāsana allows all the benefits of our previous postures (in any style of yoga) to come together in this final restful pose. This class is perfect if you've had a tough day and you're looking to unwind, or you simply are looking for some home self-care. You will need: 2 bolsters, 1 strap, 2 bricks, 2 blankets and an eye pillow (1 x pillow folded in half, wrapped in a towel and pushed into a pillowcase makes a bolster or indeed a sleeping bag tied together | A scarf or robe belt can be used as a yoga belt | 2 x hard back books can be used as blocks | 2 x Bath Towels can be used instead of blankets). Practice this class alongside this playlist.
Evening Yoga Relaxation
A beautifully peaceful yoga class, perfect to take right before bed. Use it to help settle into a great night's sleep, or anytime you feel overwhelmed and in need of calm. This class can be done either on a yoga mat or even in bed to allow yourself to fall into a deep and restful sleep. On this journey, we will explore what needs to be released and let go by focusing on the breath to connect and ground through the body. We will explore a little activation of the body to bring awareness, then a deep relaxation with some juicy restorative yoga poses. You will need a strap or a long towel.
One Pose Restorative
This restorative yoga class is just one delicious side opening posture, Supta Pārśvakonāsana, Reclined Extended Side Angle posture. This allows deep relaxation and a gentle opening to the side body as you surrender into the props. We are all subtly different on the right and left side so just notice, without judgement, which side of the posture is more open, sending breath to any areas of tension. As you lay in the posture for up to 8 minutes on each side you will soon be feeling both more open in the side body and relaxed. You will need: 1 bolster, 1 belt, 2 bricks, 2 blankets and an eye pillow. (1 x pillow folded in half, wrapped in a towel and pushed into a pillowcase makes a bolster or indeed a sleeping bag tied together| A scarf or robe belt can be used as a yoga belt| 2 x hard back books can be used as blocks| 2 x Bath Towels can be used instead of blankets.) Now just get really comfortable and relax fully! Practice this class alongside this playlist.
Breathe Deep and Restore
This yin yoga, restorative yoga and breath work class cools, calms and softens into body and mind; a deeply nourishing and supportive yoga class. Connect to your body and soul with this deep breathing experience. With a focus on breath work throughout, expect deeply restorative yoga poses to help to unwind and decompress. You will unravel the tension with cleansing breath work, deep stretches, and blissful meditation. Breathe through the yin and restorative poses; stretch and soften tense muscles; relax, release and recharge. This class is designed for anyone who needs a break, perfect for anytime in our busy lives to take time for yourself to relax, slow down, and BREATHE DEEP. You'll need a bolster, brick and a blanket.
Restorative Yoga: Inner Knowing
This restorative yoga class brings our attention to rest at the crown of the head (Sahasrara). Start in seated meditation using visualisation, and then expand your presence with a restorative downward facing dog. You will need access to a wall (or edge of bed or sofa) for the deeply restorative legs up the wall pose followed by a deep body scan to close practice. You will need blankets, eye pillows or covering, bricks and a bolster. Pregnant practitioners: after the 30 week mark, downward facing dog should be practiced for periods of 30 seconds or less, or rest in child’s pose.
Restorative Yoga: Inner Vision
This restorative yoga class brings awareness to inner vision, the third eye (Ajna); the intuition, the way of seeing and perceiving the world. With three poses and a breath practice, this class creates clarity and can be practiced at any time of day. Suitable for all levels and bodies, a calming practice to call you into deep presence and inner knowing.
Cooling & Calming Practice
This cooling and calming yoga class and breath practice soothes the nervous system and deeply relaxes the mind and body, suitable for anyone feeling overwhelm or the need to calm. But this class especially is a great menopause yoga class, providing relief to hot flushes, night sweats, irritability and sleeplessness. In addition to supported forward folds, gentle inversions and restorative poses, there is slow deep breathing and cooling pranayama practices. This sequence is recommended for anyone feeling overwhelmed or stressed, or anyone experiencing menopausal symptoms, especially if you are experiencing excessive heat in the body and to mitigate the effects of hot flushes, night sweats and irritability. A soothing practice to do in the evening before bed. You will need a chair, a bolster, two blankets and an eye pillow.
Restorative Yoga: Listening In
This restorative yoga class brings your awareness to the throat energy centre. (Vishuddha). This energy centre is commonly connected to how we express ourselves, but this class will explore how we listen and respond. Not suitable for those with any upper spine/ neck injuries. Suitable for women in their second and third trimesters. You will need an eye pillow, blanket, bolster and blocks.
Restorative Yoga: Open to Love
A very gentle restorative yoga class. Starting with self-massage, explore the use of touch and breath to gently open the heart to the fullness of life. Followed by simple gentle and nourishing restorative yoga poses to open the chest, bringing presence to rest at your heart space (Anahata). You will need a bolster, block and blanket. Suitable for all.