10 minutes on external rotation/ turnout in your hips

People quite often ask me how to 'open' their hips. The phrase 'opening your hips' doesn’t have an anatomical meaning but when I chat to them more, most often the action people are looking to gain more of is external rotation (sometimes called turnout). If that's you, here's a quick 10 minute sequence that you might find useful!

10 poses in 10 minutes

For those times when you want to move your body and feel good, but only have 10 minutes to spare!

We'll take a minute each for 10 different postures; move your shoulders, hips and core; and breath slowly and steadily. The perfect antidote to a hectic day.

Three poses for more mobility in shoulders: 10 minutes

This quick video guides you through three postures that will help you increase your range of motion in your shoulders. These poses target the top; back; side and front of your shoulders/ chest.

Why not try them a couple of times a week for two or three months then see how much difference it's made?

Massage/ rolling reset for feet and lower legs: 15 mins

Do you spend all day sitting? Or perhaps you’re on your feet for most of the day. Maybe you're a runner, cyclist, swimmer or hiker..? Either way your feet and legs might appreciate a little love and attention! This quick class uses massage balls to work on your legs below the knees. I'm using Yoga TuneUp balls but you could use any similar or even two tennis balls in a sock. Enjoy!

Working from home quick yoga reset: 15 minutes

This is a short 15 minute reset for your body that you can do any time of day, to help combat any discomfort from working at home for extended periods of time.

We'll stretch out the front of your shoulders and hips, and engage some of the muscles down the back of your body.

Find more ease in downward facing dog: 20 mins

Discomfort in, or just can't work out, downward facing dog...? You’re not alone. This posture shows up in nearly every active yoga asana class, but not everyone likes it that much! This short class runs through some different ways you might approach this posture to help it suit your body better.

Yin yoga and relaxation reset: 20 mins

Sometimes you just can't carve out the time for a longer yoga practice. If you're in need of some calm but are short on time this slow paced, floor based class is for you. You don't need any special equipment but might want a blanket or a cushion or two if you have them.

Yoga nidra body scan meditation/ relaxation: 20 mins

You don't need any special equipment or previous experience for this video. Just you in comfy clothing and a place where you can comfortably be still without being disturbed. If you have them to hand, you might want a blanket, socks, cushions or a chair. If you are listening to this video to try and help you get to sleep just ignore the part at the end where I tell you to open your eyes :)

Hatha yoga for lower back discomfort: 25 minutes

A gentle 20 minute class for anyone with an uncomfortable or achy lower back.

IMPORTANT: this class is not suitable for back pain caused by problems with spinal discs. If you're experiencing pain please see a doctor, and follow their advice about how to treat it. However if your back is just a bit achy, perhaps from a long day at work, this could be for you :)

Yoga for neck, shoulder and upper back tension: 25 minutes

This class will help to ease out tension in your neck, shoulders and upper back. It should feel great whether you work in an office; if you use a laptop or device a lot; if you spend your time bending down to a child or driving; or pretty much anything else that we seem to spend all our time doing!

WFH lunch break friendly yoga | Simple hatha yoga for your lower body: 30 mins

This is a simple, short class perfect for you a quick break whenever you're working at home. Or just whenever your lower body feels like it wants to move! We're mainly floor based and keep a slow pace so you won't get sweaty. And no equipment necessary, you just need space to lie down and comfortable clothes you can move in (grab a folded blanket or towel if you have one though!).

WFH lunch break friendly shoulder openers | Simple hatha yoga for your shoulders: 30 mins

This is a short, simple class perfect for you to do in a break whenever you're working at home. Or just whenever your shoulders feel a bit uncomfortable/ hunched over! A steady, unhurried pace means you won’t be getting sweaty. And no equipment necessary - you just need space to lie down and comfortable clothes you can move in.

Hatha yoga for your feet: 30 mins

This gentle paced class focuses on your feet. We will try to feel your arches lifting, experiment with toe mobility and add that awareness into some common yoga postures. You may want a block or thick book/ something you can lean on with you for this class.

Hatha yoga for runners and cyclists: 30 mins

This class is designed for athletes who want to minimise their risk of injury; speed up recovery between training sessions and improve performance.But you don't have to be a professional athlete to take this class - everybody is welcome! You can expect to mobilise the parts of your lower body that can get tight through those types of sports. We'll also ease out tension in your chest and the front of your shoulders, as well as breathing steadily.

Calming yoga for before bed: 30 minutes

Try this class when you want to switch off from a busy day and slowly ease yourself towards bed. Expect to move slowly, breathe deeply, and finish with some longer hold stretches before a final relaxation.

I had a request for this class to be half an hour long, but you are obviously very welcome to press pause and stay for as long as you like in savasana!

Calming yin yoga to de-stress: 35 mins

This is a short yin yoga class that would be ideal for when you are trying to wind down to sleep, need to de-stress or just whenever you want to take some time to yourself. No special equipment or props needed; just a comfortable floor or mat (or bed!), a blanket and some cushions.

Steady flow with no lying on front | pregnancy friendly | no downward dog hatha flow: 35 mins

This class is perfect for anyone who wants a slower paced but still physical class and/or who doesn't really like lying on their front or downward facing dog. Expect a bit of mobility work for hips and shoulders, some steady breath paced movement and to finish in seated meditation. For everyone, but particularly if you are pregnant, please remember to look after yourself and take a break if anything I suggest doesn't suit you.

Your new morning routine: 35 mins

This video is in response to requests I've had from students asking for a short class they could do in the mornings. So here it is! Since you might be doing this straight out of bed we don't lie down straight away (in case that makes you sleepy again!) and we take our time to build up our movement. Of course you don't have to do this class in the morning - it could be a short pick me up any time of day. Keep an eye out for my dog Paulie joining in 🙈😂

Yoga for ankle strength and stability: 40 mins

This class was inspired by a student telling me they were in the latter stages of rehab for an inversion ankle sprain. Most commonly rehab for that kind of sprain involves strengthening all the muscles that cross your ankle joint, and in particular those that run down the little toe side of your leg, so those are the muscles we try to get working here. If you are recovering from an injury make sure you check with your healthcare provider about whether you're ok to do yoga before taking this class!

Hatha yoga for outer hip strength and mobility: 40 mins

This class focuses on your hips, and in particular your hip abductors. If you're not sure what that means, this video gives a brief explanation - expect to feel your out hips working! This class aims to maximise your range of motion from a place of strength rather than simply by passive stretching. But we do of course cool down with a stretch at the end!

Yin for hips and shoulders (no props needed): 40 mins

This is a slow, floor based yin practice that focuses on shoulders and hips. You don't need any props or equipment but may want layers to keep you warm, and perhaps a blanket to go under your knees if kneeling on the floor is uncomfortable. Keep an eye out for my pup Paulie joining us towards the end of class :)

After work yoga/ yoga for before bed: 40 mins

This class starts standing up, makes its way down to the floor and ends up lying still. It's designed to take your brain from work mode into relaxation mode. I think of it as yoga for before bed but it'd be perfect at any time of the day when you want to wind down. Enjoy :)

Yoga for swimmers: 40 mins

This slow paced class is the perfect cool down after a training session. We will stretch out the muscles in your shoulders that pull your arms through the water; do some gentle core strengthening and stretch out some of the different areas of your lower body that will have been working depending on your stroke. We begin and finish with guided breathing to help improve lung capacity. If you train in the evening this class will also help switch your brain from training mode into rest mode :)

Hatha yoga for dolphin pose: 45 mins

If you find dolphin pose much harder than perhaps you thought it looked, you are NOT ALONE! Even though it might look simple, there's a lot going on in this shape. This class will prep you thoroughly for dolphin, with a particular focus on your shoulders. Have a block or thick book with you.

Virāsana focused flow: 45 mins

This class uses yoga postures or asana for their traditional purpose - to prepare your body and mind for sitting in meditation. The seated posture we are working towards is virasana or hero pose, so during the physical portion of class we are working on ankle mobility, giving your quadriceps (front of your thighs and hips) a stretch and trying to feel what being upright with a neutral spine feels like.

Steady hip strengthening flow: 45 mins

This is a steady paced vinyasa practice that will build strength and motion in the front, back, inside and outsides of your hips. No props necessary!

All round, balanced vinyasa flow practice: 45 minutes

This class is an all round, steady vinyasa yoga class for when you just want to move and breathe a bit. It's a level one to two class, with postures like warrior 1, 2 and 3, half moon pose, and a couple of versions of dancer pose. I use a yoga brick during this session; if you don't have one you could use something like a thick book or Tupperware box.

Minimal props restorative yoga: 45 mins

In this video we will gently move your spine through its main planes of motion to help ease out any tension there. You'll need a bolster or alternative (eg a rolled up yoga mat with a blanket or towel wrapped round it). You may also want a blanket, a couple of cushions or yoga blocks. There is music playing quietly in the background of this class, so if you want it turn your volume up (there will be times when I’m silent during the session to allow you to relax. The music will let you know your internet hasn’t died…!).

Shoulder extension vinyasa: 50 mins

This class focuses on your shoulders, and in particular an anatomical action called shoulder extension. What that means in normal English is that we'll stretch some stuff in the front side of your shoulders and try to strengthen some stuff that's more towards the back :) You'll need a strap and block (or alternatives like a belt and thick book).

Flow yoga for your lower back and sides: 50 mins

This class targets your lower back and sides. Remember if you are experiencing pain then you should see a doctor or specialist. But if your low back is just in need of a little love or attention then this class might be it! This isn't for total beginners - in some poses I'm not giving detailed instructions about how to make the shape, instead guiding you in what I want you to think about when you're there. Expect plenty of sideways bending 🙂🙃 NB My computer started trying to update while recording this so you might see me hop off my mat for a second!

Flow yoga for hip flexors: 50 mins

This is a 50 minute flow yoga class for that focuses on your hip flexors. This muscle group at the front side of your hips tends to be tight and weak in a lot of people from sitting so much, so in this class we will work on strength and range of motion here. This doesn't have any mega complicated poses in it but isn't for total beginners to flow yoga. You'll need a cushion or folded blanket, a strap or dressing gown belt and a mat if you want to use one. Enjoy!

Vinyasa yoga for neck and shoulder tension: 50 mins

This class has been requested by some of my regular students and is designed to help ease any tension around your neck and shoulders that might have built up through stress, computer posture, or just normal day to day life. You will need a yoga strap (or a a dressing gown belt or scarf will work) and if your knees don't like kneeling on the floor maybe some padding to go under them.

Vinyasa flow yoga for cranky shoulders: 60 mins

If you are experiencing shoulder pain, see a doctor. But if your shoulders are feeling cranky from sitting at a computer a lot this class might make them feel more at ease. It may also be useful for long term vinyasa practitioners whose shoulders might feel uncomfortable doing some of the repetitive motions we use in this discipline. This class isn’t for total beginners; my instructions are less about how to get into some of the postures we use and more what I want you to do with your shoulders when we get there.

Vinyasa flow yoga for core strength: 60 minutes

This vinyasa yoga class focuses on strengthening the front side of your core (so belly muscles and fronts of hips) and finishes with some back strengthening to complement that. This isn't designed to adapt for any particular injuries, and in particular is not suitable for anyone with spinal disc issues. As always please take care of yourself!

Steady all round vinyasa flow: 60 minutes

This is a full length, steady vinyasa flow class. Expect to build up slowly, then move steadily in time with your breath, and wind down to a calming finish.

This class assumes students have no preexisting injuries that they need help adjusting for. If you have anything like that, please send us a message here BEFORE undertaking class.

Managing hyperextension in elbows and knees

Do your knees feel like they ‘lock’ uncomfortably or go beyond straight in pyramid or triangle pose, or maybe your elbows in downward dog? This video briefly explains what hyperextension is, looks at how you might want to manage it, and techniques to apply to yoga postures where hyperextension in elbows and knees commonly shows up.

How should I hold my foot in natarajāsana/ dancer pose?

I've heard different people say that you should hold your foot different ways in dancer pose. My view is that, as with everything with the body, it depends on what you are trying to achieve and how it feels when you try it. This quick video talks through the different ways you might or might not hold your foot, and considerations for each of them. NB this video discusses the version of dancer where you are reaching one arm back, not the arm overhead version.

Finding ease in warrior 1 / vīrabhadrāsana 1 pose

Out of the questions that students ask me after class, discomfort in the yoga pose warrior 1 isn't an uncommon one. And if you're feeling that, it doesn't mean you're doing it wrong! It's just your body's way of asking if you could do it a bit differently, and here a few tactics you could try: we look at foot placement and the angle of your feet plus the position of your upper body.

Getting lift off in flying pigeon or eka pada galavāsana

There are lots of steps and different things that need to happen in your body to experience the classic version of the yoga pose eka pada galavasana (which this video is too short to get into!). This one tip helped someone in class recently take the step of being able to lift their bottom foot off the floor - if that's something you get stuck on maybe it will help you too!

Knee pain in bridge pose or setu bandha sarvangāsana

It’s not unusual to experience sensation in your knees in bridge. This this quick video describes the different ways you can place your feet and activate your leg muscles to see if we can make any discomfort go away. Even if you don't experience pain, you may want to try these variations anyway because you might well find a new way of experiencing bridge pose that you prefer!

Vinyasa flow technique: stepping forwards from downward dog or stepping back to a lunge

One movement that we commonly make in flow or vinyasa yoga is stepping one foot forwards from downward dog. Depending on your proportions this can be easy or almost impossible! This video helps explain what factors can influence your ability to move this way and suggest ways you may make this motion a little easier. We'll also look at stepping back from the front of your mat and how hand placement can help you get a much longer stride.

Hand placement in half moon pose/ ardha chandrāsana (and how that can help with your balance)

Do you find the yoga pose half moon a challenge to balance in? You are not the only one! This quick video gives tips on when you may want to use a block and also where you should place it (super key for balancing!). You’ll need a block or alternative like a thick book - anything solid that you can lean on for support.

Five ways to do bakāsana (aka crow or crane pose)

The yoga pose bakasana (often called crow pose) is pretty challenging for most bodies. Here are five different ways you can approach it, each of which will work your body in slightly different ways and that different bodies will find more and less easily accessible.

Refine your cobra pose or bhujangāsana

Learn how to use your entire body to perform this foundational posture. We’ll look at technique that will help strengthen your back muscles and mobilise your chest and shoulders without creating unnecessary discomfort in your lower back.

How to do chaturanga dandāsana/ four limbed staff pose

A quick guide to the yoga pose chaturanga dandasana, and what technique points to think about to keep your shoulders as happy and healthy as possible.

This video includes tips on technique for your upper body, lower body and core, which will help you practice this commonly misunderstood posture in a way that is more sustainable for your shoulders.

Step by step to the arm balance side crow or parsva bakāsana

This was originally shot for the Sweaty Betty Instagram channel, showing how to do the yoga arm balance parsva bakasana. It also briefly discusses how to warm your body up before attempting this pose.