Beginner Yoga Classes
Sweet & SlowA solid all-round class: flow, balance, backbends, forward folds and side bends. All while moving slowly and mindfully for 15 minutes. No props needed.
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Yoga for Desk WorkersI include myself in this category when I'm doing administrative tasks. This class will get you using the major muscles of your legs and it will activate some moments of balance, too. It's a fun, quick class so that you can get on with your day. No props needed.
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TruthThis is beginner+ level. It's a slow moving class but some strength work is incorporated, so if you're getting back into the practice after a pause or are new at this, you might like something gentler than this one. Having said that, it's a great one for building strength gently, using your body weight for resistance. One block or kitchen wooden spoon needed as a prop.
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Less Scroll; More SoulSide plank variations are interspersed with familiar standing poses. This gently paced class contains options for making it harder. No props needed.
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Riffing on Sun SalutesKeep the structure but change the poses within it and you have this sequence. It was the day 1 class for our 30 day movement challenge, and I'm very fond of it. No props needed. Excellent for doing with a friend.
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The Lightness of BeingIf you're feeling the heaviness of something or everything right now, this practice is for you. There's a brief meditation and the sequence begins at 3:05.
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AscendBalance your physical, energetic & emotional body through a series of asanas with mindful breath.
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RenewA twisty vinyasa flow in which we learn to begin again (and again and again). The sequencing is easy to follow and will be excellent for those with back muscles that need releasing. No props needed.
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Full Body StretchGentle, slow, and thorough. No props needed. If balance in standing poses is an issue maybe practice with a wall nearby.
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FlourishA gentle morning awakening to set the tone for the rest of your day. Supported fish pose opens the chest while a creative vinyasa seals the deal. You can still do this practice without two blocks as they're only used at the start and are optional for balance in the flow.
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FoundationIf you are spinning or need something to ground you this is your class. Return to the fundamentals of the practice and find your way to yourself again.
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NourishA straight to it, introductory class. 100% gentle movement and breath sychronisation. The anytime of day start over. No props needed.
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Wake Me Up Before You Go-GoIf you're not sure about yoga at the start of the day, here's the class for you. This class will ease you from your bed and into your day. Optional: play George Michael when you have that first coffee afterwards.
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Rise and Shine Flow: SpringThis class is for when you've hopped out of bed and aren't quite ready for the day. We'll move gently, slowly, and stretch out your legs (both quads and hamstrings). You'll ease into the day, with or without your coffee. See you on the mat.
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Hamstrings and Hip OpenersA 15 minute flow class to open up the backs of the legs and create more mobility in the hips. Perfect if you've spent much of your day at a desk, in a car, or on a long flight.
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Detox FlowFeeling delicate? We ALL have those days. Support the body as it sheds that which no longer serves it. Hydrate, twist, and breathe in this gorgeous hug of a yoga class.
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Tropical Island YogaIs the weather tropical, hot, or humid where you are? This standing and reclined sequence uses no props, and it assumes that, because of the weather, you're already warmed up. It's perfect for when you're traveling and want to stretch a little.
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Birthday FlowWe're gonna party like it's your birthday. Well friends, this flow is for anyone who wants to enjoy those birthday vibes. It's easy-going and fun, so that you feel great today. Grab your friends or virtual birthday guests and share a yoga class together. No props needed.
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Shoulders, Hips, and LegsA slower moving sequence that liberates tighter spots and gets you on your way. Great for those who'd like to start more gently.
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Yoga Break *30 mins*Take a pause in your day with this 30 minute vinyasa class. We'll start with some baby backbends, a gentle wringing out of the body, and some great side-bends. Runner's lunge mid-way and a reclined hamstring stretch makes this class perfect for anyone with tight hamstrings. We move slowly enough that beginners will feel welcome, but there's definitely some moments when we build heat. PS. Basse, the office dog, comes by. Can you spot her?
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Your Relationship with YouIn 2020 we were gifted a lot more time to ourselves. Let's use it to cultivate a healthy and positive tone to our days. This class uses this slowing down to help you check in, unwind, or notice what's going on with you.
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Ease into AutumnAutumn is when the weather begins to cool down and the days get shorter. It can be nice to slow things down in your yoga practice and move more gently. This class begins with stretching the hips and introduces some basic breath work to soothe your nervous system. Perfect for if you're feeling lower in energy or would like a kinder, gentler practice. This class is excellent as preparation for sleep.
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Extend and FlowWe start slowly with a strap to open the shoulders, then we pick things up and flow. You'll stretch the front, back, and sides in this all round, all levels class. This class would also make a great warm up if you're planning to do two videos today.
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Ground Control *30 mins*A well rounded, full-bodied practice so that you're ready to take on anything. You'll move slowly but continuously with strong, grounded poses. Release the hips in pigeon, twist deeply in high lunge, and open the front body in dancer pose. See you on the mat.
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Side Bendy Flow 2This class will get into the nooks and crannies of your body. The intercostal muscles of your ribs, back muscles, and all the bits that might restrict your reach and range.
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Heart OpenersIt's a spontaneous expression of joy when we spread our arms widely. This class begins with the more subtle actions and looks at options for progressing into stronger, weight-bearing variations such as rockstar and wheel. This class is advanced beginner or intermediate level.
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Flow on ByThis is classic vinyasa. We'll flow from pose to pose to pose. Less talk and more action. See you on the mat.
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The Antidote to Texting
Many contemporary tasks result in our shoulders rounding forwards. Think texting, typing, and driving cars. Chest openers and shoulder stretches will help roll your shoulders back and improve your day.
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All-Round StarIn 15 minutes you have it all: a vinyasa flow with a little bit of bending, twisting, core work, and arm strength. An excellent all-levels class for either the start or end of your day.
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Yoga for Jet Lag
Some days you need to yogic equivalent of wrapping yourself in cotton wool. This 15 minute gentle flow starts in Savasana where you can relax your weary limbs and scan your body. You'll gradually add movement and begin to ease into your body.
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Starting the Day WellStarting the day with a regular yoga practice means that you've already accomplished something before you leave the house. It fires up the brain's reward system and gets you on a positive track. This class has some neck stretches to begin, and helps you shift gears gradually.
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Be Here NowBring your attention to something right here, right now, and help your mind settle. A flowing, all-round class with forward folds, balancing, quad stretches, and some solid standing poses.
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Finding Center 2Building on the progress from Finding Center 1, we add some more moves for a gentle but thorough start to your day.
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Help! I'm Over-CaffeinatedWhen you feel the agitation from either too many espresso or the anxiety of an upcoming deadline there's a restlessness in the body that can just sit there until it's dealt with. This flow is for you. Work it out so that you can return to the task at hand.
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Rise and Shine Autumn *30 mins*The weather cools off, we all shift gears, and the kind of yoga we now need slows down a little and softens. Sometimes you need a bit longer to ease into things. Claim 30 minutes and set your day right.
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Anchor MeClassic vinyasa flow class with a perspective shift to get you "in your body" and more grounded as you move. Use this class anytime you find your head spinning and the mind overwhelmed. It'll help get you back on track.
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Standing Pose FlowUse this sequence to wake up and energise your legs. The flow focuses on standing poses with some additional inner thigh stretches towards the end. A great anytime class. If time permits, try adding in another 15 minute class from this site to round out your practice.
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Invigorate Your LegsHarness the power of standing poses to wake up your legs and create a sense of strength and control in your body.
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Side-Bendy FlowDelve into the lateral lines of your body: think side bends. It's an excellent gentle class with some good flows and creative side body sequencing. Perfect at the start of the day or when you'd like to ease into things more gracefully.
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Gentle Flow 1This class has a slow, even place. You'll stretch out the front, back and sides. If you have time add a savasana (relaxation) at the end. A rejuvenating practice. Perfect for all levels.
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Gentle Flow 2We pick up the pace here.....you'll love this class if you're ready to move and flow. We'll get into many of the major shapes, and connect one pose to the next to the next for an all-round, balanced practice. See you on the mat!
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Easy Breezy FlowWe'll get into leg stretches a bit more in this all-round vinyasa flow. Wide-legged forward fold for the hamstrings, pigeon for the outer hips, and extended side-angle pose for the outer legs. See you on the mat.
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Twist Anytime FlowDeeply twist and wring the body out in this all-levels vinyasa flow. Allow your body to release and engage actively in these poses.
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Finding Center 1Moving more slowly enables us to feel all the sensations in our body. It gives us time and space to just "be" with ourselves. This class introduces some modifications and also options for building strength. Perfect for those who are completely new or the who are returning the practice after some time away. Finding Centre 2
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Rise and Shine Flow: WinterIn the colder months we tend to huddle and round forwards more. This all-round practice will start your day with a bit of gentleness, some chest opening, and get you moving for the day ahead. Note: some core work is included here.
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Sun Salutation FlowWarm up with sun salutations and a warrior-inspired flow. Hip openers included. Great for anytime when you need to shift your mood and your energy levels.
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Twist Into the DayA great morning class with some side body opening, twists, and a little core work to engage the mid-section. You'll immediately feel the benefits of this mindful movement sequence.
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Flow Into the DayOf course, you can do this practice anytime, but sometimes it's nice to start off gently first thing, open the body, and stretch it all out. This class makes a good precursor to the strength/core classes on this site.
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Savouring the TransitionsSometimes we're so quick to embrace the new that we miss all the goodness that's around in the transition. In this class, you'll flow between poses as much as you focus on the pose itself.
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Yoga for AnxietyYou don't need to be anxious to do this class. But it might be just what you need in those times when anxiety takes hold. Use this practice to soothe and transform your relationship with your emotions. If this class doesn't help, try some of the strength-building classes.
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Let's Do ThisCreative standing transitions to hone your balance and set you up for finding centre.
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Yo Yo FlowAnytime; anyplace. This smooth 15 minute flow covers all the main shapes and stretches. We'll wind down with reclined poses and float into Savasana. See you on the mat.
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Chaturanga TutorialBefore you know it, Chaturanga will be a breeze. Learn all the versions as well as how to build strength in this pose. This is great for the beginner who's ready to develop strength and build on their foundations.
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Foundational FlowWe cover all sorts of essential shapes in this class, including side bends, twists, and forward folds. Use this to sharpen your game and work on fundamentals to help you progress in your practice.
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Last Train to SnoozevilleSettle your mind and unwind with this gentle pre-bed class. Wrap up your evening with some side-bends, hip work, and gorgeous flows before your nightly Savasana.
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Warrior Flow: Next StepsExplore a gentle warrior-based flow. By flowing slowly you have time to explore different ideas in each shape. Warrior 1, 2, 3, humble warrior and reverse warrior form the basis of this work. Following from the leg-stretches of warrior poses, you'll finish with some hip openers.
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Saluting the Sun A, B, & CSun salutations provide a familiar and welcome whole body routine to wake things up. Warm up your body with A, build heat with B, and then use the heat to get deeper into front body stretches for C.
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Lower Back ReliefToday's class will help relieve your back muscles and get you feeling like yourself again. Use your discretion here: if any poses feel uncomfortable, skip them, and continue with the sequence when you're ready. See you on the mat.
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Moon SalutationsThe moon salutations are used to cool your system, to gently stretch and to wind things down. They can be used at any time of day, but they're especially lovely as part of your end-of-day transition. We'll go over the steps and repeat the routine a few times.
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Intro to Astanga *30 Mins*One of my favourite classes to do in my own practice, Astanga is an excellent style of yoga. It opens all parts of your body. I find it does wonders first thing in the morning, but it's good at anytime of day. You hold many of the poses for 5 breathes, enabling more time to be in each shape and feel it out.
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Hippy Hippy ShakeA thorough but gentle sequence to help open the hips. If you have time, this class 2x in a row would make a wonderful difference to your day, but even once will be great. Suitable for all levels.
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Yoga Snack for DadsFather's day is coming up, so this class is for all of you who have a caregiver-like role in someone's life. Maybe that's you, or you invite someone who's a Dad-like person to do the practice with you, or maybe you loan them your mat and give them a 15 minute yoga snack for themselves. TBH, anyone is welcome to enjoy this practice. We're all caregivers in some way, shape, or form, and we're at our best when we have time to refill our cup.
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CriteriumWhen I lived in Athens, GA, one of the big events each year was the Criterium -- a bicycle race, consisting of numerous laps of a short closed circuit around the downtown. This class is one lap of your criterium, in which you can choose how many laps you have time for in your day. Practice this once as a standard 15 minute flow or maybe you do this 4 times in a row for a full hour class. See if you can find new aspects of your poses in each round of the sequence.
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Vinyasa for Runners
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Getting Back to Good ThingsHas it been a while since you hopped on the mat? Let's re-establish good things. Newcomers to yoga are welcome here too. We'll have you back into your flow in no time. No props needed.
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Support Your Lower Back FlowDo you need to strengthen and lengthen the hamstrings while keeping a supportive posture in your spine? This class endeavours to do just that. Borrowing alignment cues and sequencing from the Astanga Primary Series, we'll move with awareness of where and how to engage muscles to support the lower back in particular.
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Upper Back Opener FlowThe lower back generally extends more than the rest of the body, so when you come into backbends like wheel, if shoulders are tight, the effect is a compression in your lower back. Use this practice to prepare your upper back and shoulders to release better in wheel and other back bends.
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Jedi Mind Tricks 1Yogi you are. Jedi may you become. More seriously, there are some strong parallels between Star Wars' use of "the Force" and what yoga endeavours to help us channel. We'll start with the basic areas of ujjayi breath, attention, and leviation. Let me know if you'd like more. Props needed: a light saber (kidding).
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Kind to MindDo you notice those days when the thoughts in your head aren't as kind as they could be? This 15 minute practice is a tool to notice where you're kind and where you're pushing yourself in your practice. May it translate into life off the mat as well. Several gentle chest opening poses are practiced in this sequence, making this good prep for those of you who want to progress in wheel pose.
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Prasarita JoyRelease your spine and find grounding with this prasarita padottanasana sequence. You'll flow through a sequence of reclined, seated, and standing poses to help open your hamstrings and broaden your back. A relaxing and creative class. Props needed: one block.
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Groundedness FlowThere's a gorgeous Maori concept Tūrangawaewae, which means 'a place to stand'. In yoga this is what we seek, again and again: a sense of connectedness and belonging to something bigger than our small selves. We'll use this idea in the most literal way and move through some strong standing poses. May you find a sense of belonging and self wherever you are.
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Fresh Start FlowFresh starts can happen whenever you choose! Monday? New season? End of lockdown? Let's shake out the old and breathe in the new with this light-hearted flow. It's my new favourite.
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Strengthen & LengthenThere are many ways to open the front body in backbends, but it's important to devote some time to the release of the thighs in particular. Use this sequence regularly (can be repeated 2x for a deeper stretch) to release the quads and hip flexors. Strength will come in the form of adding extra chaturangas in between sides. One block optional.
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The Middle PathThe middle path encourages us to move through space with ease. We'd say this is a hip-opening class, but not in any traditional sense of the phrase. Expect high lunge, low lunge, and warrior II used as hip openers. Two blocks are helpful for reaching the ground in pyramid pose, but they are not compulsory.
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Old School FlowA good old fashioned yoga flow. Quick, fun, and to the point. No props needed.
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I've Been Sitting at a Desk for Too LongA fabulous 15 minute sequence to access your hamstrings and shoulders. While it's the perfect counter to sitting at a desk, after a long drive or a flight, this class is also great for everyday mobility and ease in the body. One strap needed.
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Everyday EaseThis is your warm up class, your stand alone 15 minute class, or your need a little gentle movement after sitting at a desk class. Two blocks are optional here.
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Time and SpaceThis is time and space to reset. A gentle-ish hamstring opening class, introducing you to Hanumanasana (splits pose) and some other ways you can work on hamstring range of motion.
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No Props No Prob 3This is a great flow that lost the final part of its footage. I've included it here because it's too good to throw away, but I'll mention the final part of the footage only does the right side of the flow. Can you remember it and repeat it on the left?
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Hamstring EnablerA vinyasa flow class with emphasis on the hamstring stretches. Keep this in regular rotation if you're looking to improve your range of motion here. Little and often is the answer.
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Fill Your CupThe perfect stretch routine/ cool down/ gentle class. No props needed.
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Brain DrainA slow, mindful flow to get you out of your head and into your body. Two blocks are recommended here. Explore low lunge/lizard pose, child’s pose, and transitions to release your lower back.
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Daily PracticeNo props needed here: just you and your breath. This could be a stand alone daily practice or could be added to some of the other classes on this site for a longer session.
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Easy PeasyAs it says. 15 minutes. One strap needed.
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