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Find your calm in these 2 supported postures today: Constructive Rest Position (CRP) and Pranayama Shavasana. CRP is constructive because it releases the psoas muscles (right and left) that are said to be our fight or flight muscles which can shorten and tense when we are stressed and anxious. So we can start to relax and let go of that stress we are holding onto transitioning from fight or flight mode to rest and digest mode. Also the psoas muscles come from our lower back and feed into our hips so when we release and lengthen the psoas we can relax the lower back too which is a very busy overactive part of our body. It feels such a relief! Then we'll enter Pranayama Shavasana to elevate the chest and ribcage a little so that our breathing can flourish, improving our breath capacity but also stimulating the Parasympathetic Nervous System. We'll practice some simple pranayama here inviting a sacred pause into our lives. Enjoy the stillness & melt into silence.

Props needed: 1 x Bolster (or rolled up duvet), 3/4 foldable blankets, 2 x cushions, 2 x yoga blocks or cushions, 1 x yoga strap or scarf/dressing gown tie, 1 x yoga brick or thick book, eye bag or scarf to cover eyes. Wear warm layers.

A short opening fluid flow sequence to open up your front body, side body and back body. Great for a morning practice to wake up and stretch the body or for after work if you've had a full day sitting at a desk. Enjoy the stretch!

Welcome to this Somatic Strength mini series. We are working with the core today (how did you guess?). At the core of everything in Yoga, the central premise if you like is 'knowing how we feel'. In each moment "how do we feel?". So today and in the following series we are going to be dropping into feeling, into Soma, into the body and mindfully developing strength. So in this session we are developing core strength. Really sensing, feeling the muscles not only of the abdomen but the hip flexors, lower back muscles and pelvic floor etc which make up the core - recruiting, stablising and moving us. In order to build core strength we need to develop our stability muscles and our moving muscles e.g. the obliques and the rectus abdominus are for movement and the transverse abdominals are more for support and stability maintaining the proper placement of the contents of the abdomen. All need to be strong and work efficiently. When we work with the core it promotes a strong sense of inner strength, will power and determination, a feeling that anything is possible.

Stiff shoulders? Tense tight upper spine? Then this is for you. A short sequence to loosen and open your shoulders. You'll need a strap/dressing gown tie or belt and a wall or flat surface to lean up against wide enough to outstretch your arms. Give yourself some shoulder love!

Warm up, strengthen and tone ready for the more energetic seasons of Spring/Summer. A strong body equals a strong mind. This is a core session with lots of supine core strength movements and plank variations. Find your inner fire!

Feel the qualities of Spring with this class designed to move you from contraction into expansion. Starting with resting with the breath to instantly renew, gently opening up the body through repetitional movements, to a more dynamic standing sequence to promote a sense of optimism and confidence to step into Spring with.

Learn to let go of your thoughts, just like the trees this time of year let go of their leaves, shedding a layer of themselves they longer need, you can let go of your thoughts. Using your breath to keep you present as you watch your thoughts entering your mind, staying around for a little while and then floating on by through the sky of your mind. With practice we realise that we don't have to fight with thoughts, we don't have to be entangled by then or carried off with them. We can instead watch their transient nature.

A short sweet movement practice which will help to release any stiffness in your spine and improve the health of your lower back. Working into the mid and upper back too because mobility and freedom there can have an impact on your lower back. Also working into the side body to create space and length in the quadratus lumborum one of the deepest spinal muscles that when tight due to overactivity can cause lower back pain. Listen to your body as always start slow and small with your movements then expand out from there.

A mindfulness exercise encouraging you to step outside into Spring and notice the present moment. Using all of your senses to invite yourself into the here and the now. Notice what you notice! Spring is definitely in the air!

A gentle soothing semi supine sequence (lying on your back) to mobilise and create spaciousness in the hips. Working into Supta Padangusthasana A, B, and C which is great for hip and lower back health. Finishing in the very quiet pose of Constructive Rest Position. You will need a yoga strap or dressing gown tie for this class. Breath and 'be' in your postures today.

Sometimes our minds can be like a Snow globe that has been shaken with the snow (our thoughts) coming thick and fast, clouding or obscuring the picture; the reality of what is there in front of us. Use this meditation to step back and watch the snow, your thoughts, as if from a far watching them as they arrive and drift through your mind. Leaving you feeling quiet, calm and spacious. Allowing you to see whats truly there, the bigger picture of things.

A slow steady practice designed to offer you time with YOU. To drop into your body, to feel the movements, to be with your breath. To be present in the here and now, there is no where else you are supposed to be! Take time for you.

An open awareness meditation inviting peace, stillness and a crystal clarity of mind. Move into this busy period of the year with a Sparklingly bright mind.

As we move into the cooler months its important to keep our inner fire burning, gently stoking the flames to keep us warm, motivated, gently energised and awake. Working the legs and the core in this session feeling our inner strength as we move in and out of poses. Enjoy!

Ps there was ladybird infestation whilst filming this session, they kept landing on me so apologies for any twitching or sudden jerky movements, they were not intentional!! ;-)

A short sweet flow working predominently into hips but also inner thighs, shoulders and spine.

Working progressively and dynamically into the hips today to improve mobility and openness. Targeting the muscles of the thighs, outer hips, buttocks and as always the core muscles in our balance Garudasana - Eagle pose and Eagle Warrior.

Press the reset button with this short fresh sequence diving into the hips, opening the shoulders and freeing the spine. Feel fresh, awake and ready for your day, week or month ahead. Enjoy folks!

Moment by moment awareness as you flow and move your body today. Exploring a kneeling flow working into the shoulders, the spine and core and then working up to and flowing into Garudasana eagle balance. Finishing with deep diaphragmatic breathing and 4,7,8 breathing to quieten your mind.

Beach vibes today! In this short core power flow we'll build our inner heat and brightness so that you can feel energised and shine bright for your day ahead. A great morning practice to boost your energy and awaken your spirit. Core, shoulders and hip work.

Say hi to your core in this short sweet Alive in 25 class. Grab your self a block or a firm cushion and get ready to awaken. Great for first thing in the morning or on your lunch break to set you up for the rest of your day.

Build a little more strength and improve mobility with this special resistance band yoga class. Start with a yellow band and work up to a red one, it needs to be a long start band that you can tie or a looped band. . Making sure your movements are smooth, slow and steady. Never work into any sharp pain or discomfort.

The benefits of using Resistance bands in your practice are:

* The bands provide feedback to your joints through the full motion of an exercise. This allows for increased stability of the joint through muscular activation.

* Strengthens the stabilising muscles of the body

* Increases our propriorception

* Improves joint mobility

To celebrate Earth day we got outside and practised under the trees, in the dappled sunlight and gently flowed using the ground to support us, as it always does unconditionally. If you can, practice this outdoors on a sunny day and reconnect with Mother Earth taking time to appreciate the gifts that she provides.

Find your props its time to relax in order to renew. Use these 2 hours to switch off, unwind and fully and completely rest so that you can welcome the Spring qualities of opening, expansion and renewal. Find you bolster, blocks, belt/scraf, eye mask, lots of blankets and cushions. If you haven't got bolster simply wrap two bed pillows up in a thick blanket to make a cylinder shape long enough to support spine and head. And.... relax :-)

A new series of 25 minute practices to awaken your spirit and lighten and refresh your mind. Feel alive for the rest of your day!

A short 15 minute practice to slot into your day as part of my ‘Serene in 15’ series. Sometimes thats all we need to do to feel like we've done something, moved our body, taken time out for ourselves, become more present in the moment. Congratulate yourself for small wins!!

A classic yoga posture that evokes inner strength, courage and determination. Learn how to hold your body here whilst finding steadiness and ease.

A short 15 minute sequence to say good morning to your body through dynamic stretching and opening movements. Including a progressive hamstring stretch called Sprinters pose into a modified triangle with rotation to mobilise your thoracic spine. Feel ready for your day!

We hold on to so much that we are not necessarily aware of. In this meditation we will explore what we can let go of in our physical body and also in our mind. Unnecessary effort, doing, fixing and solving just creates more tension. Let go of the unnecessary to reveal what is real, what is important, perhaps what it is you actually need in this moment.

A Breathing practice which can reduce stress and anxiety or help you to drop into a deep restful sleep. Practice at anytime of day to promote calmness and relaxation.

One of the most natural and primal movements in childhood and in the East but of course not in the west due to modern habits, desk jobs, driving, where we are sat for long periods etc. We lose our ability to squat unless we make the effort to do it! In this session you will learn about the benefits, different modifications you can make to help you be in squat for longer and I also demonstrate ways to improve your squat. One of the best poses you can do for your body - its really worth spending sometime in it. At the end of the session I use a squatting strap that is wedged in side the door and door frame. You can get these online, just make sure if you get one you squat so that door doesn't open towards you and its firmly anchored in place before you squat!

Wake up your body with this short opening flow. Working into the neck, shoulders, spine and hips. Finishing with an energising sun salutation to freshen up your day.

The gyms maybe shut but it doesn't stop us staying strong! Using body weight in this sequence to build core, shoulder, chest, arms, glutes and leg strength. Pretty much the whole body working here. A continuous sequence where we will hold 7 poses up to a minute each (do what you can, take rest when you need to). Variation on planks, locust, boat pose. NB Its tough so one to repeat again and again to build your strength and stamina. So set your own timer and work up to a minute over time check your progress. If you can only hold for a 10 seconds with a good intelligent alignment at first thats great stay with that or move in and out of the pose with awareness to build it up. Always make sure wrists and, shoulders and lower back feel stable and supported, never stay in any pain/discomfort (that is the body telling you it needs something different or rest). Sensations in joint should always feel soft not sharp. Muscles may feel the burn and It may feel like 7 minutes to hell not heaven at first ;-) but work with it and notice the transformation!

Lying back and resting in your body, resting in spacious awareness today with 2 more rejuvenating restorative poses: Supported Reclining pose and Stonehenge Shavasana. We'll practice some Samavritti Breathing - Equal breath, to focus the mind and calm the nervous system. I finish the session with a poem called Completeness by Zach Beech

Find you calm through these very simple breathing practices. You can sit or lie down whatever feels more comfy. The first is a ratio breathing exercise. You'll be breathing In for 4, holding for 2, breathing out for 6 and holding the breath out for 2. If the count feels too much just breathe in for 3 and out for 5 instead. Work up towards the 4:6 ratio with practice. Then relax into the moment and rest into your breathe as I guide you though a simple breathing meditation.

Building on our core strength in the first session we are developing our hip strength and stability today. We are using a resistance band again in a few of our postures so have that ready. You may go for a stronger, more resistant band today as we are working with larger muscles groups of the hamstrings and glutes. But always make sure the resistance feels workable, you can drop it down if need be. Don't worry if you haven't got a band just do the postures without for now. Practice slowly with awareness so that you feel the effort that you are putting in is just enough - not too little, not too much - the right effort. The quality of the movement is what we are interested in. Can it stay controlled and smooth?

Stiff back? Over rounding? Tight muscles? Maybe you’ve pulled your back out? This short practice will stretch and strengthen the back by taking it into all its healthy movements: flexion, rotation, extension and lateral flexion (side bending), releasing tightness and tension and enabling you to move with more ease and freedom. Love your back, you'll never get another!

If you have an injury always consult your GP or medical practitioner before you work on any of these movements to make sure they advise exercise. Move with awareness, slowly and always feel into the body as you move. Ease back if something doesn’t feel right.

When we start out in yoga we are on a journey to feel differently, to master poses, to develop spiritually, maybe to reach enlightenment. Climbing upwards - ascending to reach goals. But as we progress and learn more about ourselves and find more peace and comfort in ourselves through practice we start to come home to ourselves, we descend into form, into body, to breath and we really begin to feel and live our yoga. We begin to integrate what we've learnt and bring it into our lives, into existence, the descent. So we're not separate from it.

Strengthening both the front and back chain body exploring our rolling pattern of movement. Starting with awareness of and firing up of the hamstrings, glutes and spinal muscles rolling us up into into bridge variations then using the abdominals and hip flexors to roll us up to our seated poses.

Get ready and fired up for your day with this short and sweet strong steady flow. Moving in and out of postures as well as holding static postures for an extra few breaths to increase strength, stamina and build resilience. Move into your day with confidence and self belief.

Loosening the spine, freeing the shoulders and working into the hips in today's flow. With an emphasis on mobilising the upper body and strengthening the lower body. You can grab a yoga block or a couple of cushions for props in case you need them for squat pose. Enjoy!

Create space and openness in the hips with these mindful and somatic rolling and sprirallng movements. Great as a stand alone practice to calm your nervous system and to help you drop inwards a little or to use as a warm up before a more active class. Enjoy!

Happy new year! Lets roll into the new year afresh, with energy and vitality. Rocking and rolling into various poses uses your abdominals, thighs and glutes to get you there! Be mindful as you roll stay with just rolling on your back or using your hands to help if you need to at anytime. Listen to knees, and spine (including your neck) as you roll. Do a little less if need be. Welcome yourself fully into the NOW!

A caring back bending sequence where we will open the shoulders, chest, thoracic spine and hip flexors to enable a more comfortable back bending experience. Strengthening the spinal muscles and back body as well as opening the front body and especially the heart space. Allowing anything to arise from that space and holding it with a loving awareness.

We tend to carry and hold tension in the neck, shoulders and hips. This class will hep you identify where it is you are holding any tension, which can be in the form of stiffness, tightness, gripping, maybe some pain and help you to let go of that tension with gentle repetitive movement or deeper stretches. Please remember to work gently and mindfully when working into the more vulnerable joints such as the neck - moving with awareness and sensitivity, feeling into the stretch very slowly. No fast, erratic movements! Were trying to use tension not create it! ;-)

A Meditation to find calm and space within the present moment. Mindfulness of breath and body. Letting go of any gross tension in the body and recurring thoughts in the mind. Resting in a more spacious awareness.

Warming up the whole body through dynamic movements: undulations of the spine, thoracic rotations and hammy and adductor stretches. Then we'll flow through our warrior flow with a steadiness and ease!

A sequence leading you up and into the peak pose of Reverse/Revolved Half Moon or Parivrtti Ardha Chandrasana. It requires openness in the shoulders, rotation in the thoracic spine, core and leg strength, and is a fabulous pose that works into the fascia throughout the body as you lengthen and twist.

Let the sound of the waves drift you into relaxation and spaciousness. I'll lead you in and then leave you to lap up the waves.

A spring themed relaxation/meditation where I will take you on a journey through a Bluebell Wood. Relaxing to the sounds of nature and visualising the spring scenes to help sooth your nervous system and guide you to a grounded, safe place.

Relax and unwind and offer yourself tenderness in this body scan centred on compassionate awareness. Whenever you feel any discomfort, tension or unease can you be there for yourself with a kindness and compassion as you would be for a friend in need or in pain.

30 mins flow and glow with the backdrop of the park and along to natures own playlist - enjoy!

A relaxation where you are invited to visualise warm healing light entering your body and being absorbed by every single cell in your body. Boosting your energy levels and leaving you feeling refreshed, calm and clear headed.

A short quieter more grounding practice for those times you just need to get away from it all, disconnecting from your external world and coming home to yourself.

A yoga 'work out' for those days when you just need to spark your fire, feel more energised and more alive. Building functional strength and stamina as we take our joints through their full range and working dynamically in and out of poses. Working sensitively with your body, recruiting the muscles required as per instructions, finding your comfortable alignment first, and go to the depth in poses where its feels enough of a challenge but not uncomfortable or painful. Enjoy the burn!

Using our practice to explore Satya, the second of Patanjali's Yama's or ethical and moral guidelines for healthy and peaceful living. Satya translates 'true essence' or 'true nature'. Reflecting on whether we live our lives with truthfulness, honesty, sincerity and integrity towards ourselves and others.

Translates to Uneven Breathing. An intermediate breathing technique to be practiced after you have mastered Sama Vritti Equal Breath (please see video). So make sure you have worked and become familiar with that breath first. Vishama Vritti is where we extend the exhalation to double the length of the inhalation to bring about a calmness and quietness of mind. We will work towards an inhale for a count of 4 and exhaling for 8 but please do stay with a length of breath that feels comfortable with you.

A breathing meditation which will help you become grounded and reconnected with the Earth and yourself. Take this time for yourself, enjoy some conscious unhurried breaths and come home.

Wake up the core and feel your energy rise with this core strengthening sequence. Designed to develop strength in the front chain muscles of the body including the Transverse abdominals, Rectus abdominals, obliques and the hip flexors. Taking that strength into our flow.

Starting our shorter session today as always with 3 unhurried conscious breaths, following with a strong sequence to help you connect movement with breath dropping you into your body and quietening your mind. Leading to peak pose Warrior III

Trataka translates to 'to gaze steadily' and in this meditation we will use a candle flame to fix our gaze on one point to encourage one pointedness of mind. The benefits of this meditation include: increased focus and clarity, a quieting of the mind, strengthens the eyes muscles, and more esoterically its is said to open the 'third eye' which is the seat of intuition and wisdom. NB make sure candle is at eye level atleast a metre away, in a candle holder and safe to use.

The breath is with you from moment to moment and can be used as an anchor to hold your attention fully in the present moment. With practice on the mat in meditation we can train our minds to stay present and then this skill can transfer off the mat and flow into your life, so that anytime to notice that you are not present (which you will notice the more you practice mindfulness) you know to take some slow easeful breaths to bring you back to the present.

A Pranayama practice to calm the mind and sooth the nervous system. Also known as Box Breathing or Square Breathing where we equalise the four components of the breath: the in-breath, the internal retention (holding the breath in), the out-breath and the external retention (holding the breath out). NB Please do not practice breath retention (holding the breath) if you are pregnant; or if you have High Blood pressure do not hold the inbreathe and for Low Blood Pressure do not hold the out breath.

Mapping pathways of the spine day with extension, sidebending, flexion and rotation. Exploring movement in the hips, thoracic spine and shoulders.

Take a moment, breathe and meet yourself where you are, however you are. Using the qualities of gentleness, acceptance and loving awareness to be ok with whatever you find there.

Today we're using wave like movements (inspired by the scenery) to encourage fluidity and mobility and spiralling movements to develop strength and to really map our movements. Feel into the movements, go as slowly and as gently as your need to for your body. Enjoy the journey and transitions.

We need to consciously give ourselves time and opportunity to rest. Our life depends upon it. When we do every aspect of our lives can improve. Our longevity will increase. Stress will reduce. In these half an hour sessions give yourself full permission to relax. To be fully present with yourself. To do nothing. You can go back to whatever it is you were doing, or worrying about after (if you feel like it). But for this half an hour just allow yourself to rest.

Props needed: 2 x yoga bricks, a belt or dressing gown tie, or resistance band, eye pillow/cover, cushion, 4 x blankets (or 2 x blankets and 2 x flat yoga blocks instead) and a Bolster (which can be made from a rolled up duvet, tied with a soft belt to hold it in a cylinder shape.

Using a looped band for some poses today if you have one (link below if you would like to see /buy the ones I use) or one can be made by tying your long band into a loop with a knot. We are going back over some of the movements from the first two classes for consistency and a few new ones to target the glutes, thighs, back and arms. Consistency can bring about ease of movement and a whole lot more! Build up the reps overtime as you repeat these classes, so start with 3 sets of 6 and then build up to 3 x10, then 3x12 pausing the video when you are doing more reps. Link for bands:https://www.amazon.co.uk/Resistance-Exercise-bands

Strong and mobile, that's the perfect combination for happy hips. In this short movement practice we will explore all the functional movement pathways for the hips to build up both the stability and mobility muscles e.g. hip extensor glutes and hip flexors. Improving balance and ease of movement in the hips and pelvic region and upwards into the spine too. Props: a cushion or yoga block.

Introductory meditation to start the series. Finding a comfortable and supportive posture, connecting with the breath, and starting to steady and quieten the mind.

Rise up and out to new possibilities like the fresh green shoots of Spring lifting towards the light. Grounding to grow tall in our poses using Uttarabodhi Mudra the Mudra of enlightenment, of energy and happiness to help us rise up and awaken this Springtime to offer ourselves out into the world.

Make this the year that you find more ease in both movement and being. Use this practice to drop into a felt sense of your body in movement and flow. To recognise where tensions are held, the parts of you that resist and through gentle repetitive mindful movements find a way to let go of what you are holding onto. A way that feels smooth, supportive and free. Challenge yourself to slow down and just be super aware of how your movements and body feel. When we move slowly we notice so much more and can start to listen to what it is we need to be at ease.

In this class we will practice doing ‘less of more’, and ‘more of less’. Which is of course important to our health and longevity.

Relaxation is not something that we do enough of in this modern sometimes frenetic life of social media, busier than ever careers and the juggling of family life, and all the doing doing doing, … in fact quite often, we live in a low level fight or flight mode of being without realising, with adrenalin and cortisol (those stress hormones) running through our veins, keeping us wired so that we re not able to fully switch off, even when we sleep. Of course this over-activated stress response, if not down regulated, can disrupt almost all of the body’s processes. Restorative Yoga, is the perfect antidote to this stress response. Its a system of yoga which helps us to switch from the fight or flight mode, and into our rest and digest mode of being.

So the next two hours are just for you to rest. I will guide you into each Restorative pose and how to best set up your props to facilitate relaxation…and once you are there in the pose there is absolutely nothing you need to do.

Gather all your yoga props, or props from around the house, lots of cushions, bed pillows to roll in a blanket to make a bolster shape long enough to support your spine and head, dressing gown tie and 3 blankets. Take time to rest and really experience yourself in rest.

A 40 minute flow to release tension, open up your joints and stretch and lengthen your muscles. A spring clean for your body and mind. Feeling renewed and energised for springtime.

Let's feel our bodies more and give our postures a little more purpose. Using the band to feel the muscles working and the bones moving smoothly through range, helping us focus on what we are doing in our yoga postures and to facilitate mind-body connection as well as giving us more proprioceptive feedback. With a band we increase our strength and work more isometrically as we add a bit more resistance. Its certainly warms you up on these cold frosty days! Start with a red (easier) band then work up to green. Long thick dyno bands are great but you can work with a long looped band too.

This breathing exercise helps to increase lung capacity and efficiency. Encouraging the breath into the different lobes of your lungs, lower, middle and upper lobes with the help of hand/arm movements. Feel the depth and the breadth of your breath (and your life) as you breath!

Using the next few hours of deep relaxation to take time out for yourself, to find some spaciousness of being and to become quiet, all acts of ‘self care’ which as we know is vital for our health and wellbeing in this modern day world.

The theme is, deep inner peace… a state or feeling that we’re not looking for, we’re not trying to find peace, but rather come to be ‘in’.

You will need to lots of cushions, blankets, a belt or a dressing gown tie, something to cover your eyes. Most importantly, if you haven't got a bolster then either a firm sofa cushion or two firm bed pillows rolled in a blanket to create a long bolster shape will do to support your head and spine in the poses.

Here we will explore Extended Side Angle Pose. A hip opener and whole side body stretch. You will need a yoga brick or block. Or if you haven't got one of those a hard back book that will take some weight will do! Any hip issuer take a narrower stance and shoulder issues keep top arms hand to hip if there is nay discomfort.

Take 15 and relax into the back body with this calming seated practice perfect for before bed or just if you need to unwind/de-stress. Grab a pillow/block.

Thought to be a beginners pose but one that can be challenging all the same. This is a nice and intelligent way to bring yourself in and out of Down Dog with consideration of tight hamstrings and shoulders which can cause discomfort in the pose if held for any length of time.

We need to have mobile but strong ankles and its important that we stand our feet on the earth properly for the health of the rest of the body. Learn how to look after your feet and to gain stability in the lower part of the body. To increase the sensory information in this region of the body so the rest of the body knows how to respond. It will improve your balance and posture.

If our core is strong and responsive its helps our pelvis and lower back to be aligned in their most natural position. In this short session will focus on the transverse adominis, the deeper lying core muscles and the erector spinae the spinal extensor muscles both of which help to stabilise the lower back. We will also work a series of muscles known as Multifidus in our 2 rounds of birddogs today, which are attached to the spinal column, and whilst its one of the smallest muscles it is also one of the most powerful muscles that gives support to your spine. Ready to build some heat??

Finding stability and focus in our body and mind through movement and balance. This strengthening sequence offers support to both your pelvis and spine.

It's time to roll! Rolling movements are a great way to flush synovial fluid throughout the intervertebral joints of the spine, to energise your body and awaken your mind. We'll start with slow mindful rolling on the floor to warm and to become aware of the body and then work up to more energetic spinal rolling into various positions.

Take care as you roll, to gently curl chin in towards chest so the spine is flexed, use hands to back of thighs for forward and backward rolling if you need to before progressing to rolling with hands over head. Try to feel the front chain muscles of the body being recruited to curl you up. If need be miss a few rolls out!

Exploring Patanjalis 4th Yama from the Yoga Sutras Brahmacharya, or the right use of our energy. Using your practice today to explore whether you are using your energy wisely in a way that serves you best e.g. when you might use too much energy to come into a pose or to move into a development of a pose before you are ready. Or alternatively not enough energy maybe in terms of focus or the breath to keep you motivated or present. The practice will also offer moments of reflection for you to contemplate how you use your energy in your life. What depletes you and what fills you up. Helping you discover an intelligent use of your energy.

Using non violent communication (NVC) towards ourselves in this meditation to offer ourselves self empathy. Understanding ourselves fully when we are suffering before we can truly understand others' struggles. In this meditation we will relax the body and stabilise the mind before inviting a particular issue into our awareness that has caused some inner conflict. Allowing ourselves to feel whatever this brings up and approaching it with a kinder, more empathetic inner dialogue towards oneself. Using NVC language and a definition of Empathy from one of my teachers Judith Hanson Lasater in this practice.

Using fluid and wave like movements to find space and renewed openness in the spine. Taking the spine in all its functional ranges of motion: flexion, extension, side bending and rotation. Massaging, soothing and awakening the spine.

The Three Part Yogic Breath traditionally practiced at the beginning of a yoga class can really help you drop into the physical body and into the present moment. Learning how to breath Into the three regions of the abdomen, ribcage and chest to deepen and expand the breath and to bring a sense of calm wakefulness to the mind.

A session to reset the pelvis and lower spine by both strengthening the stabilising muscles e.g. core and stretching the mobilising muscles e.g psoas that influence a tilt of the pelvis and therefore lower the back stability. Please work mindfully and listen to your body throughout the practice. Go very gently if you have lower back issues, but working though this session with awareness of your body and keeping the correct muscles switched on will help. In the back extensions (legs out long) make sure you press through the pelvis as instructed and really engage the gluteal muscles and try turning your toes out and heels in for more gluteal activation. Coming out of any pose if your lower back feels any discomfort. Are you ready to re- energise?!

Exploring Patanjali’s third Yama in our practice today ‘Asteya’ or ‘Non Stealing’. Not just in terms of material things but things like time and awareness. How this ‘inner restraint’ as Pantanjali refers to the Yamas can help us live our life from a place of abundance rather than scarcity. In our practice we will consider what we might steal away from ourselves such as our conscious breath, presence and embodied movement. Using our practice and the reflection time and space it gives us to consider what we might unconsciously steal away in our lives or from others.

Find your ground, connect to the earth and breath right here and now, exactly where you are supposed to be.

A set of wrist exercises to strengthen and mobilise the wrist joints. Good preparation for down dog, chaturanga, crow pose and of course more advanced postures such as headstand and handstand.

NB if you have any wrist issues, pain or discomfort please seek professional medical advice before trying these. Never work into any pain or discomfort. A little strain and fatigue with some of these is ok but work mindfully and keep your knees in close to begin with. Build up your reps.

Lets dynamically stretch the muscles, move the joints, get warm and build some motivation for our day! Hips, spine, shoulders love to move in all different ways; we'll explore that here. Warming up for one of my balance sequences!!

Giving ourself a break from time to time is healthy. In this meditation you will be invited to slow down and turn inwards from the usual rushing and 'doing' and begin to cultivate the quality of patience with yourself. Attending to your inner landscape and your breath with the new sense of patience and acceptance. Helping you to practice this skill of patience off the mat with whatever you are faced with day to day.

Targeting the neck, shoulders, hips and thoracic spine all common areas of our bodies that we tend to hold tension and stiffness. The muscles of the shoulders and hips are known as our fight, flight or freeze muscles in our body so they can get overactive and tight when we are a little stressed or anxious. We are going to get them moving today, gently improving our range of motion, finding smoother pathways of movement and more ease in our being.