Lesson 1

Welcome to the advanced course!

We revise fundamental asanas including Adho Mukha Svanasana; Urdha Mukha Svanasana; Chaturanaga and the Surya Namaskar sequences (with variations). We build up to incorporating more demanding postures including Skandasana, Bakasana and Urdhva Dhanurasana. I introduce Parsva Bakasana and a transition between Urdhva Dhanurasana and Adho Mukha Svasana.

By the end of this class you will be familiar with the concept of internally and externally rotating your shoulder joint to achieve certain asanas and transitions.

This lesson requires no props (only a yoga mat), although there is the option to incorporate blocks and a blanket.

Lesson 2

Welcome (back!)

In this practice intense strength-building sequences are folded around some deep passive stretches.

We delve into some further hand balances, including Bhujapidasana and Tittibhasana. We revisit Bakasana but via a different transition. I introduce the poses Triang Mukha Eka Pada Paschimottanasana and the reclining (Supta) variation. We end the practice with work on Hanumanasana.

In this practice I focus on the idea of consciously relaxing or engaging in asanas.

This lesson requires no props (only a yoga mat), although there is the option to incorporate blocks and a blanket.

Lesson 3

Really get into the sides of you body with this 90 minute practice. A huge advantage of longer practices is that you have the time to really play with tougher postures. Here, we build up to Hanumanasana (Monkey God pose, or the splits); Pashasana (Noose pose); Parsva Bakasana (Side Crane or Crow pose).

It helps to have two blocks or chunky books to rest your hands on, and you might want a blanket for your knees.

Lesson 4

Coming soon.

BONUS: A PRACTICE FOR WHEN YOU DO NOT FEEL LIKE PRACTICING

Some days, it is really, really hard to find motivation. Getting on your mat for an entire practice feels impossible, and so we do not get on our mats at all.

Sometimes, out own perfectionism can be our worst enemy. We think we will not have a ‘good’ practice, so we do not do anything.

This practice is short, fast paced and will give you a chance to connect with your breath, to get your circulation moving, and to build a little strength. I chat for about 1 minute at the video’s start and 1 minute at the video’s end, so the entire practice is about 20 minutes.

Maybe just give it a go!