Women's Health › Improvers › 30 to 45 mins

Petra Coveney

This dynamic vinyasa yoga class is an energising but soothing practice which ends with a restorative yoga pose, relaxation, seated meditation and mantra. This class is designed to help you befriend your feelings at a time when erratic hormonal Pre-Menstrual Tension can trigger ‘energy surges’ and fiery emotions such as menopause rage. You will need a strap or belt, a bolster, a cushion and 2 blocks. NB - Modifications: hip and knee injuries take extra care, use a blanket when kneeling. If you experience hot flushes, keep your head level with your heart. Osteoporosis: avoid flexion rounding your back in forward folds; keep your spine straight. Trauma: hip opening poses and stretches across the chest can release tension but may also trigger trauma. Follow your own breathing pace, pause the practice when needed and find a comfortable resting pose.

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Lucy McCarthy

This pregnancy yoga class is an active flow for those in their second trimester and feeling well, healthy and mobile. It focuses on cultivating a positive state of mind and body, with lots of juicy standing poses to strengthen and open the hips and legs, plus some fun fear releasing techniques. It is suitable for those who had an active yoga practise pre-pegnancy. You will need two blocks and a bolster, if you have one, for final relaxation.

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Katarina Rayburn

This pregnancy yoga class is for fit, mobile expectant mamas with an established yoga practice and who still feel the desire to move. This class shows ways of adapting common practices, such as sun salutations and balances, to work for the pregnant body. If you had a regular yoga practice before your pregnancy, this class is just perfect. Whilst there is a flow, you're given more time to really connect to your baby and the changes that are taking place within your body, as well as some useful tools for pregnancy and labour. You will need two blocks, a blanket, a bolster - or find cushions or books around the home to support you.

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Liz Lark

A creatively sequenced flow to sooth and nourish. The warrior isn't always about being driven but sometimes being patient and listening. This slow vinyasa yoga class is as soothing as it is strengthening. It's great whenever you need to be centred, or relaxed, or if you're on your moon cycle. With peak poses as dancer to warrior 3 balancing sequences, this isn't the most traditionally relaxing class, but it does find a way to feel watery with soothing qualities whilst working strongly.

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Mollie McClelland Morris

Any time you want to take care of yourself, take this easy to follow sequence. Body taps and brushing give way to gentle repetitive moves that encourage every muscle to warm and open. Mindfully paced, sweet and kind, Mollie's class is suitable for most bodies. Ends with a gorgeous long relaxation. You may like to have a blanket ready if it's chilly.

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Bridget Woods-Kramer

In this tutorial style class, Bridget shows us how to get ooodles of inner strength by activating mula bandha, the core and strengthening the pelvic floor. This yoga class shows correct pelvic alightment in warrior variations and then goes onto plenty of core strengtheners. You will need a block.

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Liz Lark

A restorative sequence featuring passive inversions to relax the brain. Attention is turned inward and focus turned on the breath to calm and restore the nervous system. This practice will be perfect for relaxing you before bed, but also great practice if you've done your exercise or 100 sun salutations and just want the yoga to work its magic. You will need access to a wall, blocks and a bolster.

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