Ashtanga Online

Style: Ashtanga
Length: 90 minutes
Props: Block and belt
Date Recorded: 04/04/2020
A run through of a modified primary series, including sun salutation A & B, standing postures, a selection of primary series (seated) postures and the finishing sequence.

Style: Ashtanga
Length: 90 minutes
Props: Block and belt
Date Recorded: 11/04/2020

Recorded from a LIVE stream class, this 90 min modified primary series includes 4x Sun Salutation A, 2x Sun salutation B, Standing postures and a selection of primary series postures, with back-bending, shoulderstand and dolphin to finish.

Style: Ashtanga
Length: 90 minutes
Props: Block and belt
Date Recorded: 18/04/2020

A 90 min modified Ashtanga primary series with a 4x Sun salutation A and 2x Sun salutation B plus standing and seated postures - with varied vinyasa to build extra arm and core strength, in preparation for headstand.

Style: Ashtanga
Length: 90 minutes
Props: Block and belt
Date Recorded: 25/04/2020
A modified primary series, finishing with back bends from the first half of the Ashtanga second series. Recorded from a LIVE stream on 2020-04-25

Style: Ashtanga
Length: 90 minutes
Props: Block and belt
Date Recorded: 02/05/2020

A 90 minute modified primary series with some variations to prepare for the peak postures kurmasana and supta kurmasana.

Style: Ashtanga
Length:  90 minutes
Focus: Finishing Postures
Props: Block
Date Recorded: 09/05/2020
A 90 min Ashtanga modified primary series with Sun salutations, standing postures and a focus on the last half of the primary series sequence and all of the finishing postures.

Style: Ashtanga
Length:  90 minutes
Focus: Louts (Padmasana)
Props: Block
Date Recorded: 16/05/2020
A 90 min modified Ashtanga Primary series with 4 x Sun Salutation A, 3 x Sun salutation B with modifications to warm and stretch the hips and a sequence of standing and seated postures focusing on the hips to prepare for Padmasana (Lotus).

Style: Ashtanga
Length:  90 minutes
Focus: Urdhva Dhanurasana
Props: Block
Date Recorded: 23/05/2020
A 90 min modified Ashtanga Primary series with 4 x Sun Salutation A, 2 x Sun salutation B with modifications to stretch out the shoulders, quadriceps and hip flexors in preparation for Urdhva Dhanurasana (upward facing bow).  Back-bend variations and longer-held upward-facing dog are scattered throughout, finishing with shoulder stand and savasana.

Style: Ashtanga
Length:  90 minutes
Focus: Internal Subtleties
Props: Block
Date Recorded: 06/06/2020
A 90min Ashtanga primary series sequence with a focus on the internal body of bandhas, breath, drishti and vinyasa. Starting with a mindfulness meditation, 4 x sun salutation A 2x sun salutation B, Standing postures, a selection of seated postures and a finishing sequence including headstand.

Style: Ashtanga
Length:  90 minutes
Focus: Twists
Props: Block
Date Recorded: 13/06/2020
A 90 minute modified ashtanga primary series with a twist! There aren't a huge number of twists in the ashtanga primary series, so this sequence adds a few in so we can enjoy the benefit of extra circulation to the digestion and a boost to the metabolism.

Style: Ashtanga
Length: 90 minutes
Focus: Talk-through
Props: Block and belt
Date Recorded: 20/06/2020
A 90 minute talk-through, including 4x sun salutation A, 2x sun salutation B, all the standing postures and the majority of seated primary series and finishing postures - missing a few vinyasas to save time!

Style: Ashtanga
Length: 90 minutes
Focus: Cooler alternatives for hot days
Props: Block and belt
Date Recorded: 27/06/2020
When the days are hot and you still want to practise, you may not feel like all of the heat that Ashtanga builds. So in this session we slow it down; taking a fusion approach to the standing postures (all on one side, then all on the other) and slowing down our seated postures with fewer vinyasas. Legs-up-the-wall (Viparita Karani) is offered as an alternative to shoulder stand; tips and breathing techniques are offered throughout so you can keep your cool =)

Style: Ashtanga
Length: 90 minutes
Focus: Vinyasa: Lift-up, jump back and jump through
Props: 2 blocks
Date Recorded: 04/07/2020
In this session we break down the mechanics of the vinyasa; lifting up, jumping back and jumping through. We take lots of opportunity and variations to lift, building strength in the arms and core to start our floating journey =) Finishing with supported bridge to stretch out our hard-working hip flexors.  Definitely a class to repeat!

Style: Ashtanga
Length: 90 minutes
Focus: Balances
Props: Block and belt
Date Recorded: 11/07/2020
In this session, we warm up with 4 x sun salutation A and 2x sun salutation B with some balance variations. We pop a few extra balances in the standing sequence including half moon, revolved half moon and bird of paradise and then we play with a couple of arm balances and finish with the traditional balances as part of the second half of the ashtanga primary series.

Style: Ashtanga
Length: 90 minutes
Focus: Side body
Props: Block and belt
Date Recorded: 18/07/2020
In this session we explore stretching and lengthening the side body through the traditional trikonasana (triangle pose), parsvokanasana (side angled pose) as well as a few bonus standing side stretches =) Then taking time to explore a couple of seated variations of parighasana (gate pose) - feeling the lovely extra space in the lungs to take deep breaths.

Style: Ashtanga
Length: 90 minutes
Focus: Bakasana, baby bakasana and headstand
Props: Block and belt
Date Recorded: 25/07/2020
In this session we build strength in the arms, shoulders and core and we stretch out the upper back in preparation for bakasana and baby bakasana! Finishing with a headstand and shoulder stand and a well-deserved savasana =)

Style: Ashtanga
Length: 90 minutes
Focus: Staying grounded
Props: Block and belt
Date Recorded: 01/08/2020
We feel different every day, mentally and physically. The repetition of ashtanga can help us identify these differences from day to day and observe. The repetition can soothe and release the mind. But sometimes we need to modify our practice, whether to adapt to our energy and needs or if we are recovering and need to adjust. So we will play with alternatives to the sun salutations, adjust the standing sequence and take grounded vinyasas to rest the wrists and gentle warm the body. Start your Saturday with a yoga smile!

Style: Ashtanga
Length: 90 minutes
Focus: Moon Sequence: A gentle practise
Props: Block and belt
Date Recorded: 08/08/2020
You may not expect to hear child's pose cued that often in an Ashtanga class, but tomorrow we'll follow on from the pace of last week, a little slower and gentler for when it's warm, on moon days or when you are a little low in energy. Staying close to the ground and moving just enough to feel good, always led by deep smooth ujjayi breath.

Style: Ashtanga
Length: 90 minutes
Focus: Half primary series
Props: Block and belt
Date Recorded: 15/08/2020

Setting the intention to nurture the body, to take from the practise what the mind and body need. This is an alignment focused flow through 4x sun salutation A & 2x sun salutation B, all (bar 2!) of the standing postures and most of the first half of the primary series seated postures. Finishing with 3 x backbends and a short shoulder stand cycle.

Style: Ashtanga
Length: 90 minutes
Focus: Neck and Shoulder release
Props: Block and belt
Date Recorded: 22/08/2020

Yoga is wonderful for many things including building strength in the shoulders, specifically the anterior deltoid at the front of the shoulder, from all those chaturangas! So in the session we add a few variations through the Ashtanga sequence to release any tightness within the shoulders and neck and bring some balance back to the shoulder girdle =)

Style: Ashtanga
Length: 100 minutes
Focus: Primary Series Talk-through
Props: Block and belt
Date Recorded: 29/08/2020
In this session we cover the vast majority of the Ashtanga primary series and finishing postures (skipping a few postures and vinyasas). Setting the intention to be open to however you practise unfolds, without judgement or expectation.Flowing through the traditional sequence, with minimal cues so we can allow ourselves to just "be" in the posture.  Finding stillness and allowing the energy and breath to equally ground and energise so we can find our stable centre, knowing that the postures don't change but our perspective can.

Style: Ashtanga
Length: 100 minutes
Focus: Tittibhasana (Firefly)
Props: Block and belt
Date Recorded: 05/09/2020
In this session we prepare for the arm balance Tittibhasana (firefly) - which is usually just a transition so worth spending a little bit longer exploring =) We warm up with 5x Sun salutation As and 3x Sun Salutation Bs (with modifications) and we include bird of paradise and Elephant's Trunk Pose (Eka Hasta Bhujasana) all to prepare the hips and shoulders. But always reminding ourselves that the postures isn't a goal; these challenging postures are similar to the road bumps in life; not always easy but that gives us a chance to reflect on how we respond and allows us to develop the skill and wisdom to accept whatever comes up, knowing we already have everything we need.

Style: Ashtanga
Length: 100 minutes
Focus: Headstand
Props: Block and belt
Date Recorded: 19/09/2020
In this session we add a little extra heat to the core with some variations to the sun salutations and vinyasas with the intention to prepare the core, arms and shoulders for headstand; both traditional and tripod. Knowing that the journey to headstand take patience and acceptance of wherever you are on the journey; cultivating the intention to accept whatever arises and embracing each new breath as a new beginning and new opportunity to reveal your potential.

Style: Ashtanga
Length: 97 minutes
Focus: Hips
Props: Block and belt
Date Recorded: 26/09/2020
In this session we open with some reclined hips stretches before moving onto 4 x sun salutation A and 3 x sun salutation B, with some extra hip stretches. The hips focus continues through the standing and seated postures as we gradually work deeper, releasing tightness by focusing on the breath and making the conscious decision to release tension. Finishing in lotus, enjoying all the deep release from the hips as we find peace with the breath.

Please note that there are some parts where the camera loses focus, but the focus does return so let the verbal cues guide you as you stay connected with the breath.

Style: Ashtanga
Length: 90 minutes
Focus: Alignment and leg rotation
Props: Block and belt
Date Recorded: 03/10/2020

In this session we explore the inward and outward leg rotation in the standing and some seated postures to protect the lower back and how we can use the core to stay grounded and stable. Opening with some hamstring stretches, followed by sun salutations, standing postures and a small selection of seated postures - finishing with locust and bow pose before a final meditation and savasana.

Style: Ashtanga
Length: 90 minutes
Focus: Alignment and leg rotation
Props: 2 Blocks and belt
Date Recorded: 10/10/2020
In this session we add some extra drills to the sun salutations with plank, forearm plank, side plank and dolphin to build extra strength in the arms. Following the traditional standing postures we add in a bakasana (crane pose) before moving through some of the primary series, including the arm balance bhujapidasana (arm-press pose) before finishing with bridge and shoulder stand and a lovely savasana.

Style: Ashtanga
Length: 90 minutes
Focus: Backbends
Props: 2 Blocks and belt
Date Recorded: 17/10/2020
In this session we stretch out the side and front body in the shoulders, quads and hip flexors in preparation for backbends. The sun salutations are scattered with cobra, locust and camel to further prepare for the peak posture urdhva dhanurasana (upward facing bow) and there are a few variations in the standing potures to work deeper into the hips and shoulders. When we reach the peak posture urdhva dhanurasana, we use a belt and blocks to stabilise the shoulders and reduce the flexion in the wrists to help us lift into our lovely arced backbend. Finishing with some counter-poses to release any tension from the back before a well-deserved savasana.

Style: Ashtanga
Length: 90 minutes
Focus: Shoulder stand
Props: Block and belt
Date Recorded: 24/10/2020
In this session we spend a little more time stretching out the shoulders and chest in preparation for shoulder stand, in which we use a belt to help keep the elbows in alignment. Vinyasas include a few different variations to fire up the core to help lift the body and legs into shoulder stand, which is a great restorative inversion for the legs and can help to calm the mind in preparation for savasana.

Style: Ashtanga
Length: 90 minutes
Focus: Blue Moon: A grounded practise
Props: Block and belt
Date Recorded: 31/10/2020
This class was recorded on Halloween (ooooh) and on a blue moon (the second full moon in the month). The moon cycle influences our body, mind and energy; traditionally a full moon represents the peak energy, a culmination of all the effort and projects we started at the new moon. It's a time to reflect and observe, a time to release and let go of anything that is not nourishing our lives. But the high energy of full moon means we may not be in the best mindset to make decisions and start new things as we can be more reactive and flighty. So in this session we balance out the high energy of the full moon with some lunge salutations in place of traditional sun salutations and with modified standing series that allows us to stay close to the mat and cultivate the connection with the Earth. Moving through a selection of primary series seated postures before a final meditation where we affirm our openness to new opportunities and our courage to let go of anything no longer serving us.

Style: Ashtanga
Length: 90 minutes
Focus: Ashtanga primary series talk-through
Props: Block and belt
Date Recorded: 07/11/2020
In this session we flow through the traditional ashtanga primary series sequence including 5 x sun salutation A / 3 x sun salutation B; standing postures and the vast majority of seated and finishing postures. Setting the intention to cultivate acceptance for what unfolds, just as it is. Affirming that there is no need to achieve or perfect; the discipline of this practise is to simply show up and stay open to what unfolds. Allowing the sequence to offer the opportunity of self-enquiry so we can accept ourselves, just as we are. Knowing that's it's still ok to have goals and to use our practise for self-improvement; but this motivation comes from a place of compassion and self-love, that any changes we aspire to make are to enrich us and bring us joy, not from a belief we are not deficient or lacking x

Style: Ashtanga
Length: 90 minutes
Focus: Headstand
Props: Block and belt
Date Recorded: 14/11/2020
In this practice we build strength in the core and shoulders so we are well prepared to attempt headstand. We build heat in the sun salutations with knee-chest planks and add variations to stretch the chest and armpits, which will aid a stable alignment in headstand. Modified vinyasas of sphinx, forearm plank and dolphin all further strengthen the core and shoulders. We break headstand down into stages, allowing you to stay and practise at the stage you feel most comfortable in. Then finishing with a few backbends before rest. Allowing ourselves to reflect on our practise without judgement. Knowing that we are not perfecting, just practising. Knowing that with challenging postures, giving it a go with an open mind is the only thing we need to do and with regular practise we build courage and confidence so we can approach these challenges with ease, knowing we have everything we need.

Style: Ashtanga
Length: 90 minutes
Focus: Vinyasa Transitions
Props: Block and belt
Date Recorded: 21/11/2020
Ashtanga's full name is Ashtanga Vinyasa, vinyasa meaning synchronising movement with breath. So we can think of the ashtanga sequence as a flow of movement with breath and the postures are in fact just pauses within the flow. We move through 4x sun salutation A and 2 x sun salutation B and then flow through all the standing postures and a half-primary series, completing the practise with all the finishing postures and a nourishing savasana. We honour the transitions between postures and observe our movements to ensure we move with ease and efficiency so that no energy is unnecessarily expended, always saving some energy for ourselves x

Style: Ashtanga
Length: 90 minutes
Focus: Bhujapidasana (Arm press pose) Arm Balance
Props: Block and belt
Date Recorded: 28/11/2020
In this practise we focus on the hips and shoulders to prepare for the arm balance bhujapidasana (arm-press pose). Starting with some lizard sun salutations then some squat and eagle variations in the standing postures to work deeper into the hips and shoulders. Prepping with thread the needle and happy baby variations and some additional core work to target the adductors warm up the hips and thighs before breaking down the arm balance into stages. Finishing with some counter poses for the hips and groin before finishing with a supported bridge and a 10min savasana for deep rest.

Style: Ashtanga
Length: 90 minutes
Focus: Downward Facing Dog
Props: Block and belt
Date Recorded: 05/12/2020
In this practise, we sample lots of different variations of downward dog throughout the standard ashtanga primary series sequence sequence, enabling us to access deeper stretches in the shoulders, hamstrings, hips and side body. We can then use this versatile, familiar posture to tailor our own practise and explore our own variations - another tool in our yoga belt =)

Style: Ashtanga
Length: 90 minutes
Focus: Foot Focus
Props: Block and belt
Date Recorded: 12/12/2020
In this practise we turn our attention to the feet - the foundations of our yoga practise but also vital for life! As we flow through the Ashtanga sequence, we observe how we distribute the weight through the feet in different postures and how we can shift and align our centre of gravity to find more stability and to cultivate a sense of connection to the earth beneath us.

Style: Ashtanga
Length: 90 minutes
Focus: The fundamentals of Ashtanga
Props: Block and belt
Date Recorded: 19/12/2020
In this final practise of 2020, we draw together the fundamental aspects of the asana practise as we flow through the sequence. Ashtanga means "8 limbs" and the postures (asanas) are just one limb. In brief - the 8 limbs are:
1. Yamas (5 social ethics; including kindness and moderation)
2. Niyamas (5 personal practises; including discipline, self-study and surrender)
3. Asanas (the physical postures)
4. Pranayama: mindful breathing (in ashtanga, the ujjayi breath)
5. Prathyahara: Turning inward
6. Dharana: Concentration - focus and attention
7. Dhyana: Dropping all effort and letting go
8. Samadhi: Bliss - complete harmony between the self and the universe
These fundamental limbs are threads that flow through our physical practise, but also once we step off the mat into life.

In this asana practise, we draw on the ujjayi breath to harness the prana (life-force); we engage the bandhas (energy locks) to enable to flow of prana through the body. We use the drishti (gaze) to focus our energy and attention so we can turn inward. We honour the vinyasas, the connection of movement and breath and therefore the breath and the body. And we are mindful of the alignment in the postures so we can practise safely but also to allow ourselves to experience the inward sensations, dropping the effort and letting go, all the while cultivating compassion and kindness to ourselves, being led by our personal exploration (self-study). Finishing with a 10 minute savasana =) Namaste wonderful yogis x

Style: Ashtanga
Length: 90 minutes
Focus: Ease back in
Props: Block and belt
Date Recorded: 02/01/2021
The first yoga class back after a break can sometimes feel a bit daunting! It can be difficult to detach from expectations and judgements, especially in a dynamic style such as Ashtanga. But our mat is a place of solace where we can be open to whatever unfurls without attachment to goals. A place where we can feel free to tailor to whatever we need. So this Ashtanga practise will ease you back in slowly, starting with gentle movements to warm up the body, before modified sun salutations and some modified standing postures. A well-rounded selection of seated postures enable us to stretch out the hips and hamstrings and spine. Finishing with bridge and shoulder stand before taking time to rest.

Style: Ashtanga
Length: 90 minutes
Focus: Shoulders and Upper Body
Props: Block and belt
Date Recorded: 09/01/2021
Lots of sitting, typing, screen-gazing, driving, carrying can all build tension in the upper body so this Ashtanga practise incorporates some focussed stretches for the shoulders, neck and upper body scattered through the sequence. Starting with Sun salutations A and B with added eagle and humble warrior stretches and standing postures with additional options to bind for deeper release. Followed by seated postures with halasana (plough) vinyasas finishing with a shoulder stand. Release your upper body for deeper breaths and big smiles =)

Style: Ashtanga
Length: 90 minutes
Focus: Core, jump-back, jump-through and headstand
Props: 2 Blocks and belt
Date Recorded: 16/01/2021
This practise is focused on firing up the core! Expect extra plank variations, mountain climbers and crunches as we flow through the traditional ashtanga sequence. We use blocks to help lift into and jump through our vinyasas. Finishing with a closer look at Sirsasana A (traditional bound ashtanga headstand) and Sirsasana B (tripod headstand) before concluding the practise with supported bridge, supported shoulderstand and an optional restorative posture for savasana.

Style: Ashtanga
Length: 90 minutes
Focus: Rolling postures and backbends
Props: Block and belt
Date Recorded: 23/01/2021
In this practise we move fairly fluidly through the standing postures, learning some of the sanskrit posture names, often named after the function/body part of the posture. The seated postures include all of the "rolling around" postures - which you have to do with a smile =) Finishing with the some backbends from the Ashtanga second-series, peaking at Parsva ("side") dhanurasana ("bow"), before winding down with a short shoulderstand sequence, a long savasana and a lovely warm glow.

Style: Ashtanga
Length: 90 minutes
Focus: Pranayama (breathwork)
Props: Block and belt
Date Recorded: 30/01/2021
Our breath can have a profound effect on our nervous system and therefore our physical and mental state. This is due to the sympathetic (fight or flight) and parasympathetic (rest and digest) parts of our autonomic nervous system. When we increase our inhales, or include breath retention (holding/pausing) after our inhale, the body prepares to act and the nervous system fires up the heart and muscles so it is energised. In contrast, longer exhales/breath retention after the exhale signals that it is safe to rest and the nervous system is soothed and the body starts to prepare for relaxation. This practise pairs the traditional ashtanga physical postures with a variety of different pranayama (breathing techniques) so we can feel the effects this has on the mind and body. This practise is a little calmer and slower that the conventional ashtanga pace, but it still builds heat and energy so a great practise if you still want to move but to create a sense of calm, which we can take through the rest of our day.

Style: Ashtanga
Length: 90 minutes
Focus: Bhujapidasana: Hips and Shoulders
Props: Block and belt
Date Recorded: 06/02/2021
Bhujapidasana (arm press pose) is one of the peak arm balances of the Ashtanga primary series and requires hip and shoulder mobility to enable you to comfortably wrap your legs around your arms...and strength in arms and core to stay lifted! So this practise focuses on warming up the hips and shoulders with lizard variations, arm binds and strengthening vinyasas so when the time comes, you will be best-prepared to give this arm balance a go =)

Style: Ashtanga
Length: 90 minutes
Focus: Chair Yoga
Props: A chair (without wheels!) Block and belt
Date Recorded: 13/02/2021
I am a huge advocate of using props to support my practise; whether that is to aid modifications or to deepen stretches to add a new perspective to familiar postures. So in this practise we follow the ashtanga sequence using the chair throughout as we move through sun salutations, standing postures, seated postures, vinyasas and inversions. So grab a chair (as long as it doesn't have wheels!) and prepare to go on a journey of discovery =)

Style: Ashtanga
Length: 90 minutes
Focus: Vinyasa Pick-ups
Props: 2 blocks & belt
Date Recorded: 20/02/2021
The ashtanga vinyasas of picking-up, jumping back and floating through are challenging and complex and can take years of practise (I am still practising!). One way of mastering any posture is to just keep repeating and practising over and over. In addition, an understanding of the mechanics of the posture/movement needed is helpful to build an understanding of the requirements of the body so similar moves/shapes can be found in similar transitions/postures so the body can prepare using more accessible alternatives. So in this practise we take a closer look at the mechanics of the vinyasa pick-ups and build strength in the arms, core, and hip flexors by finding similar movements in an alternative vinyasa of purvottanasana (eastern stretch) swinging to paschimottanasana (western stretch) using blocks, as well as practising lolasana (pendant). This will prepare the body by conditioning strength and practising the swing!

Style: Ashtanga
Length: 100 minutes
Focus: Primary Series Talk-Through
Props: 2 blocks & belt
Date Recorded: 27/02/2021
In this practise we flow through 5x sun salutation A / 3 x Sun salutation B, all of the standing postures and the vast majority of seated primary series postures. Finishing with backbends and an inversion of your choice (headstand/shoulder stand) before meditation. Throughout the sequence we cultivate a sense of ease and cultivate the energy and qualities needed in the present moment to find balance and harmony.

Style: Ashtanga
Length: 97 minutes
Focus: Alternate sun salutations and vinyasas
Props: Block & belt
Date Recorded: 06/03/2021
Sometimes we can have niggles and old injuries in the body which we need to be mindful of when we practise. I personally have an old wrist injury and sometimes it niggles; meaning that weight-bearing is painful. In these times when I still want a robust practise but have to skip the traditional sun salutations and vinyasas, I have to be creative! So this practise replaces chaturanga - upward facing dog - downward facing dog with forearm plank and sphinx and extended puppy pose. The vinyasas in the primary series are replaced with a variety of boat poses (navasana) and bridge. Rounding the practise off with upward facing bow (if the wrists allow!) shoulder stand and headstand before relaxing into savasana.

Style: Ashtanga
Length: 95 minutes
Focus: Side Bends and Twists
Props: Block & belt
Date Recorded: 13/03/2021
In the Ashtanga sequence there are only 2 twists in the standing postures (Parivrtta Trikonasana and Parivrtta parsvakonasana) and 2 in the seated primary series (Marichyasana C and D). There are only 2 side bends (Trikonasana and Parsvakonasana) in the standing sequence and no side bends in the seated primary series. As our Western culture involves lots of sitting our spine can be prone to losing mobility if we don't move it in all directions: forwards, backwards, sideways and rotating in twists. So this Ashtanga practise incorporates additional side bends and twists, using the traditional sequence as a template. For me, releasing tension from the spine is wonderful for keeping it supple and health and they are also really invigorating and energising! So prepare to feel awakened!

Style: Ashtanga
Length: 90 minutes
Focus: Strengthening the back
Props: 2 x Blocks/hand weights/tins of beans!(all optional) & belt
Date Recorded: 20/03/2021
In this practise we balance out the back body! In dynamic styles of yoga such as Ashtanga there is a lot of pushing action in the chaturangas, which is great for strengthening the front of the shoulders (pecs, anterior deltoids). But in yoga there isn't a huge amount of pulling action, which you would get from activities such as rock climbing, rowing etc. So if yoga is all you do (like me!) then this may mean there could be an imbalance in the shoulder girdle and your back body could be underworked. Lots of sitting and rounding forward may also over-stretch the muscles of back and could lead to back pain; so this Ashtanga practise will balance out any underworking/over-stretch by working the back body with some modified standing postures and vinyasas including a variety of locust poses...maybe with the use of weights if you have a couple of tins of beans spare!

Style: Ashtanga
Length: 90 minutes
Focus: Hamstrings
Props: 2 x Blocks & belt
Date Recorded: 27/03/2021

We have 3 hamstrings in each leg and the Ashtanga primary series is dominated by hamstring and hips stretches, but it can be tricky to stretch the inner and outer hamstrings with the central hamstring often taking the limelight. So in this Ashtanga practise we vary the angle of the leg and foot in some of the traditional postures to enable us to find those more furtive stretches. If you are tight in the hamstrings, definitely have a couple of blocks and a belt to hand!

Style: Ashtanga
Length: 90 minutes
Focus: Yin and yang
Props: Blocks, belt, bolster/pile of cushions
Date Recorded: 03/04/2021
As with everything, we are always seeking balance. In yoga, we are looking for a balance between strength and flexibility; between effort and ease; and between yin and yang. Ashtanga is a dynamic yang style of yoga and too much yang in your practise can leave you feeling fatigued whereas too much yin style can cause energy to stagnate. So this Ashtanga practise includes the sun salutations, standing postures, headstand and backbends before moving onto yin-style longer holds, which are very therapeutic and beneficial for the connective tissue (fascia) as well as balancing energy of the nervous system. Have some props handy for the yin: a bolster/pile of pillows/cushions/blankets so you can ease in and hold the stillness; leaving you feeling balanced and refreshed.

Style: Ashtanga
Length: 90 minutes
Focus: Grounded practise for moon days
Props: Block & belt
Date Recorded: 10/04/2021
In the Ashtanga tradition, we practise 6 days a week and take a rest day. We also rest on 2 moon days each month; new moon and full moon. At the full moon our energy is high, like the peak of the inhale, and we need to be mindful not to push ourselves too hard so we can avoid the risk of injury. At the New Moon our energy is low, like the bottom of an exhale, so we need to be mindful to honour any low energy/fatigue to again avoid the risk of injury. So this practise is for around the new moon days when our energy may be lower but we still want to practise. This practise follows the framework of the Ashtanga sequence but modifies the sun salutations and vinyasas with lolasana lifts and ustrasana backbends and modifying the standing postures by keeping the knees down so we stay close to the ground, nurturing the connection and stability of the earth. Finishing the primary series and closing postures with a seated meditation to seal in the calm and peace.

Style: Ashtanga
Length: 90 minutes
Focus: Energetic flow (Vayus)
Props: Block & belt
Date Recorded: 17/04/2021
Prana (Life-force energy) can be subdivided into 5 energetic components called Vayus (winds) which describe distinct qualities, functions and directional flows of Prana. If a Vayu becomes imbalanced, it can lead to dis-harmony and ill-health both physically and mentally By bringing awareness and focus to these energetic qualities/directions of energy flow, the Vayus can be controlled and cultivated so we can create optimal health and well-being and deepen our awareness of our body and breath . This Ashtanga practise moves through the Ashtanga sequence and focusses on 3 of the 5 vayus, with an emphasis on preparing for Urdhva Dhanurasana in the finishing sequence.
1. Prana-Vayu: The inward and upward flow of energy (stimulated by ujjayi breath and backbends)
2. Apana-Vayu: The downward and outward flow of energy (stimulated by forward bends and seated twists and engaging mula bandha)
3. Vyana-Vayu: The movement of energy from the centre to the periphery of the body (stimulated by breath retention and sun salutations).
Complete mastery over the Vayus is not necessary to benefit from using them to improve our health, inward focus and the ability to feel the subtleties within the body. Cultivating a basic awareness of one or more of the Vayus will help us deepen our awareness of body and breath to enrich our yoga practice and achieve our greatest potential.

Style: Ashtanga
Length: 90 minutes
Focus: Rocket
Props: Block & belt
Date Recorded: 24/04/2021
Rocket is a style of yoga based on the Ashtanga sequence. Its founder, Larry Schultz, spent many years practicing the primary series of Ashtanga in a mysore style but became frustrated with not being able to move on; the next pose in the Ashtanga sequence is traditionally given after mastering the one prior, so if you become stuck on a posture, it can take a long time to develop your practice - everyone’s physiology is different after all. And so a new style of yoga was born. Based on the Ashtanga sequence, Rocket blends postures from the primary, secondary and third series into a really fun (but equally challenging!) practice. There are are a few Rocket sequences and this practice focusses on arm balances, so prepare to fly!

Style: Ashtanga
Length: 90 minutes
Focus: Use of props
Props: 2 x blocks
Date Recorded: 01/05/2021
In this practise we use blocks to vary and emphasise the alignment of some standing and seated postures so we can notice the subtle changes in sensation in the hamstrings and hips. We use a block to build strength in the back muscles, the core and to extend our arms in the vinyasa pick-ups!  Finally we use the blocks in urdhva dhanurasana; placing the blocks under the hands can help if you are tight in the arms and shoulders, whilst placing the blocks underneath the feet can help if you are tight in the hip flexors and quads.  This class will encourage you to use props to support and enhance your practise and maybe you will be curious to find a new way to spice up your practice x

Style: Ashtanga
Length: 100 minutes
Focus: Full Primary Series
Props: Block and belt
Date Recorded: 08/05/2021
In this practice we stay traditional starting with 5 x Sun Salutation A and 3 x Sun Salutation B then through all of the standing, seated primary series and finishing postures. We take (optional) vinyasas between postures and vinyasas for the second half of the primary series are omitted so we can squeeze it all in! As you flow through the practise, allow your focus to settle onto the breath. Let go of goals, expectations and any need to strive for perfection. Tailor your practise to suit how you feel in this moment and give yourself a huge pat on the back for having the commitment and discipline to show up. And if you have the time, stay in savasana for as long as you can for a well-deserved rest.

Style: Ashtanga
Length: 90 minutes
Focus: Chakrasana (Wheel) backward-roll vinyasa
Props: Block and belt
Date Recorded: 15/05/2021
Chakrasana (wheel) is a backward-roll that serves as the vinyasa at 3 points in the ashtanga sequence after postures where you have been lying on your back. It appears once at the end of the primary series after Supta padangusthasana and then twice in the finishing postures after urdhva dhanurasana (upward facing bow) and salamba sarvangasana (shoulderstand). This pose can feel tricky to master and we need flexibility in the spine, shoulders and hamstrings to enable us to full roll-over with control so this practise includes some prep for these areas, as well as a breakdown of the posture and several opportunities to practise it. But it is not a transition to be rushed or forced; it's imperative we stay mindful of any pressure in the neck and just take it to where you feel comfortable today. With time and practise, the transition will unfurl =)

Style: Ashtanga
Length: 90 minutes
Focus: Arm Rotation
Props: Block and belt
Date Recorded: 22/05/2021
In this Ashtanga practise we examine the arm rotation in more detail in each of the postures, noticing the subtle difference it can make to the sensation in the neck and shoulders. The majority of the postures employ an outward arm rotation and maintaining the intended arm rotation can ease pressure in the neck and shoulders and create space across the collar-bone area of the chest allowing deeper breaths and a sense of ease.

Style: Ashtanga
Length: 90 minutes
Focus: Using the wall to support postures
Props: A wall! Block and belt
Date Recorded: 29/05/2021
In this Ashtanga practise we garner support from a trusty wall! This unassuming prop can help to strengthen, stabilise and deepen our postures. So the first part of this practise we flow through the sun salutations and standing postures, using the wall to re-affirm some fundamental postural alignment cues. We can also use the wall to support us as we relax, which is exactly what we do for the last part of the practise by giving our legs a well-deserved rest with some yin-style wall based postures to restore the legs and deepen stretches for the hips and hamstrings.

Style: Ashtanga
Length: 90 minutes
Focus: Traditional Sequence
Props: Block and belt
Date Recorded: 05/06/2021
In this Ashtanga practise we work through the standard Ashtanga sequence with no added frills =) Starting with Sun salutations and followed by standing postures then moving onto the primary series, covering most of the postures and closing with the finishing postures and a seated meditation.