Women's Health › 10 to 20 mins

Sally Parkes

This strengthening the pelvic floor class will help the pelvic floor to stay strong and function well throughout our lives. Class starts with a short warm-up, then we do a series of movements, to work on building a stronger and more functional pelvic floor to support everyday activities. This class is designed to enhance both strength and flexibility in the pelvic muscles. You'll need a bolster and a yoga brick.

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Sally Parkes

Build on pelvic floor strength by incorporating different speeds of movement. The pelvic floor consists of both fast and slow-twitch muscle fibers, so working at varied speeds is essential for recruiting all muscle fibers and maintaining their strength and flexibility. This is especially important for post-menopausal individuals, as fast-twitch fibers decline more rapidly with age due to reduced collagen production. You’ll move through seated, all fours, and standing positions, with yoga poses and Pilates-inspired variations that are more challenging. You may need wall for balance during faster standing movements. You'll need a yoga bolser, if you have one, and a yoga block or book. It is recommended that you do Gentle Pelvic Floor exercises before this one.

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Sally Parkes

This video teaches us about the anatomy and function of the pelvic floor and its connection to the respiratory diaphragm, using a pelvis model for a clear explanation. You’ll gain a solid understanding of this important relationship, and how breathing and posture can make a difference to the pelvic floor.

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Kate Walker

A perfect all-levels yoga class to make you feel open in the shoulders, to combat tech neck stoop, and feel free in your body. An accessible, easy to follow class that opens up the stiff upper back and shoulders to allow for more ease in the breath and the heart centre. We invite energy and breath to this vital area to create a sense of calm, wellbeing and courage.

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Amy Holly

Get beautifully strong arms with this Barre workout class whilst also improving upper body strength without any weights or press-ups! We will use resistance as if we are moving through water to create strong yet fluid arms. Strong well-placed arm positions will also benefit your whole upper body.

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Nahid de Belgeonne

A gentle, exploratory somatic movement class. In this class we are standing ideally in bare feet, reaching out in different directions to wake up the nervous system after a period of sitting. Suitable for everyone, needs no equipment and can be done in limited space. Be curious and perhaps you'll be surprised at how awake and energised your body feels after just doing subtle movements.

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Margi Young

This class is Margi’s favorite way to end the day. A perfect, simple all on the back class to relax and calm ready for bed. Breath centered, close to the earth, gentle, soothing twists, hip openers, hamstring stretches and a short meditation with legs elevated on a chair or couch. Enjoy this very relaxed floor-perspective of this floor based class! Go from this practice right to bed. Please have a belt or and a cushion.

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Gabriella Espinosa

It can be helpful to write down your menopause experience, in order to consciously re-write your menopause story. This is a journalling exercise in which you're guided through a series of journaling prompts to reimagine and rewrite your menopause story. Journaling freely and expressively in this way has the added benefit of being a wonderful relaxation tool, and a soothing way to deal with the stressors of daily life. Get curious - what are some of the narratives about menopause that you have internalised and how are they shaping your menopause experience? Journaling helps bring clarity to our experiences by writing down your thoughts and feelings, essentially decluttering your mind, breaking them down into pieces that are easier for you to process emotionally. In this class, Props needed: Yoga mat, journal and pen

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Petra Coveney

Oestrogen is an anti-inflammatory, so your perimenopausal symptoms can include sore joints and muscle stiffness, especially around the hips, shoulders, wrists and ankles. Join Petra for this simple morning class with somatic movement to help you limber up, lubricate joints and set a positive intention for your day ahead. You can even practice this class in bed.

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Vanessa Michielon

Perfect for keeping strong in the first two trimesters of pregnancy, but a really great, and pretty tough, strengthening Pilates class for all of us. This is a pretty challenging class, so please do go at your own pace and modify and take rest when needed. Centered around core strength, this Pilates class incorporates a small Pilates ball , or you can equally use a small cushion or pillow, to support your back in some of the abdominal work sequences and to activate your inner thighs. Connectt deeply with your breath and move mindfully through Side Planks, Supported Planks and variations of High Curl that will challenge your stability and maintain your centre powerful, so you can reduce the risk of back pain and better support your growing baby. Suggested prop: a small Pilates ball or bolster or small cushion. If practicing pregnant please contact your healthcare provider to check the suitability of this class.

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Petra Coveney

It’s never too early to prepare for your Second Spring and we can start by becoming more comfortable with change. Join Petra for this guided visualisation meditation as she walks you through the seasons of a woman’s life, drawing on Nature’s seasons: Spring, Summer, Autumn, Winter and arriving in your Second Spring.

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Gabriella Espinosa

In this short meditation class, be guided through an embodied enquiry of the layers of your body (physical, mental, emotional, energetic, spiritual) as a way of tuning into, welcoming and befriending your body. When we take time to listen and connect to our body we make room to welcome the full spectrum of our human experience – from the comfortable to the not so comfortable. Befriending the body in this way widens the circle of compassion and acceptance of this moment allowing you to tap into the inherent wisdom that resides within. This is a really useful short practice to connect to yourself at the start of your day, before any yoga class and when you are experiencing feelings of anxiety, stress or overwhelm.

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Uma Dinsmore Tuli

A yoga nidra to welcome you home to yourself just as you are, right now. Especially curated for those in their menopause journey, but equally suitable to all. Settle down and get comfy ready to do absolutely nothing at all! This practice invites you to simply to take a pause to be. This is your time and space to pause and rest. You just need a place where you can lay down comfortably, maybe with some pillows and your favourite blanket.

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Carlene Bogues

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.

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Gabriella Espinosa

This embodiment practice is a wonderful way to enliven and energise the body on those days when you are feeling low in mood, brain fog, sluggish or have been sitting too long in front of a computer. Practice it every morning to awaken the body and mind or during the day when you experience a slump in energy. Give yourself some time to feel your body before and after the practice to notice the shift in energy and welcome a newfound sense of aliveness.

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Lucy McCarthy

A seated meditation with mudra and mantra; call on the goddess durga for your strength and courage. This is a seated guided meditation with mudra (hand gesture) and repetition of mantra (sacred yogic chant) to invite the brave, courageous, inner warrioress within us to come forth! A simple yet potent centring and empowering practice to steady the mind and embolden the heart. Suitable for all trimesters and life in general!!

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Lucy McCarthy

Although this is a pregnancy restorative yoga class, this is just lovely for everybody! This pregnancy restorative yoga class comprises just one very comfortable postition. You will simply relax in a beautiful heart and hip opening pose with rotation of consciousness guided meditation to invite deep rest and renewal during pregnancy. Suitable for all trimesters.You will need two bolsters, two bricks and a blanket, but you can improvise with sofa cushions or pillows!

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Lucy McCarthy

A guided visualisation taken whilst lying down for extra nourishment to help to support you through days you're needing to release and relax and that extra support.

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