Move through deep twists and side crane as preparation and then find the arm balance scissors pose, Eka Pada Koundiyanasana. This pose requires strength and flexibility, suitable for stronger, more advanced practitioners. With Vidya Heisel. You will need a block and a blanket.
Lucy McCarthy and her baby Luna invite you to try some mother and baby yoga. As always with babies, it’s likely things won’t go exactly according to plan – so be prepared to adapt and do what works for you and your baby in that moment. Most of all, enjoy the practice for yourself and enjoy engaging with your baby. You will need a yoga mat for yourself and a blanket for baby to lie on.
A simple yoga sequence you can do anywhere. By Catherine Annis. If you’re working hard, especially if you’re at a desk all day, your head, neck and shoulders are often held in the same position for long periods. Give yourself a treat, and use these simple exercises to unwind and release any stiffness or tension in the upper body. You can do this a few times each day – just remember to go gently, and don’t force anything.
A valentine’s sequence for self love by Lucy McCarthy. Step into your highest potential with this gorgeous short, sweet practice to embrace yourself. Encouraging a celebration of self, embracing all that you are through this fluid and uplifting sequence to let you connect to yourself this Valentine’s Day.
Welcome to yoga happiness… with Sylvia Garcia. More poses to lift your mood. Here you will find plenty of hip openers because the hips are a part of the body that holds a lot of tension, particularly if you have to sit a lot for travelling or work. Opening your hips can really enhance your mood. Try it for yourself.
Welcome to yoga happiness… with Sylvia Garcia. Here, you will find poses to lift your mood including some back bending, some shoulder opening and some balance poses – because it’s really great to focus on opening through the chest and upper part of the body to open your heart into happiness.
Yoga Recharge. This yoga sequence is for the end of the working day and to release any stresses or tensions that have accumulated in your body. Maybe you’ve been sitting for long periods or just been very active and now you want to relax into your evening or prepare for a good night’s sleep.
Morning Mocha. Starting your day with a sprinkle of yoga will wake you up both physically and mentally. This sequence starts off with some pranayama and gentle stretches, slowly easing you into your practice. It’s short and sweet, so that it can easily be incorporated into your morning routine providing you with with lasting energy.
Feeling lethargic? Sitting too long? This 15 minute sequence has been designed to get you moving with a quick shot of yoga energy. Start off with a few rounds of Surya Namaskara A & B (Sun Salutation A & B) to connect with your breath. Feel free to rest in child pose between any of the postures.
Upavistha Konasana stretches the hamstrings and adductor muscles, whilst strengthening the spine. It is a calming posture that may be enjoyed for a slightly longer hold. If you have lower back pain, use additional support such as a folded blanket to sit on. If pain persists avoid this posture. Avoid the pose if you have any sacroiliac joint injuries. During pregnancy, use your hands for support in front of you so as to not rest on your belly.
Side plank is one of our foundation arm balancing postures. It is a great pose to practice when you start to incorporate arm balances into your practice, as it’s relatively accessible and also has some easier variations. It starts to test your balance, strength and concentration, whilst simultaneously strengthening the arms, legs and core. It should, however, be avoided if you have a wrist, elbow, or shoulder injury.
Parivrtta Utkatasana (twisted chair pose) offers a lovely twist increasing spinal flexibility. It stimulates the digestive organs providing a deep detoxifying rinse. It will also strengthen your thighs, hip flexors, adductors and glutes. Avoid the pose if you are suffering from a shoulder injury, have high or low blood pressure, or if you are pregnant.
Ustrasana is a heart opening pose which brings length across the front of the body by stretching the hip flexors (psoas), thighs, chest
and neck. It will also strengthen your glutes and back muscles. Avoid practicing Ustrasana if you have a neck, back or knee injury, as well as during pregnancy. If you struggle with insomnia, back bends are best practiced in the morning.
Pigeon pose is an excellent hip opening pose. Many of us tend to store tension and stress within the hips, making this pose beneficial both physically and mentally. It provides a deep opening for the hip flexors (psoas and rectus femoris), groin muscles and hip rotator muscles (gluteus medius & minimus ). It may provide some relief from sciatic pain. Proceed with caution if you have any knee or sacroiliac joint injuries.
Dolphin pose is great to strengthen the arms and shoulders, whilst lengthening the back of the body. It can be used as an alternative to downward facing dog if you have a wrist injury. Avoid the pose, and the variations that follow, if you have any back, neck or shoulder injuries.
Marichyasana III is a seated lateral twist. According to Light on Yoga by BKS Iyengar, it can help alleviate backaches, hip pain and shoulder problems as well as strengthen the muscles of the neck, and stimulate digestion and metabolism by toning the liver, spleen and intestines. While nourishing the spine and stimulating detoxification, twists can also be energetically, emotionally and mentally purifying. Physically, as we compress the organs, blood is pushed through more efficiently, releasing toxins and cleansing. Mentally and emotionally we can experience a positive shift from feeling sluggish or stuck to feeling more alive, awake and aware.