We begin by connecting to the top and bottom of the spine using some tapping and massage to enable us to become more aware of the space between the base of the skull and the area of the sacrum, inviting the prana to flow more freely. Connecting with our spine in this light manner allows the different movements of the sequence to be more seamless. This is an accessible class for everybody to start exploring the deeper dimensions of the practices of yoga.Props: Two blocks and a blanket.

This nourishing practice is designed to improve digestion – not only the digestion of food and nutrients but the processing of emotions and events in our daily lives. By accessing the internal intelligence of our organs at a somatic and energetic level, we tap into the wholeness of the practice of yoga. Props (optional): a blanket and two blocks.

By tapping certain areas of the body, we bring attention and awareness to those areas – and as we know: where attention goes, energy flows. This is the idea of this class, to bring physical and energetic awareness to the lung area by connecting with the breath inside. We'll begin with some tapping, then practice a short flow to open up the front of the body. We finish with a breath practice and chest opening pose using the bolster. This class is for everyone who wants to nourish the area of the lungs and feel the expansive qualities of the breath.Props: 2 blocks, a bolster and a blanket.

In this slow-flow class you will find a direct way to connect to the breath as the door to the asanas. It's a slower-paced flow but it will also challenge your stamina and your willingness to stay connected. You're invited to come back to the breath moment to moment.Props: blanket (optional)

A challenging, flowy class practiced mostly at the wall. We do lots of poses to open the front of the body and gradually prepare you for more challenging inversions, including Headstand and Handstand. If you are a beginner, I offer some variations that you can start to explore and see how they feel. If you’re already practicing inversions then you’ll be encouraged to progress your inversion practice, perhaps holding the poses for a little longer.Props: two blocks and a belt (and some wall space). 

Arm balances can be challenging – not only physically but also mentally – and some frustration can arise when we start to explore these group of asanas. IN this class, we take time to settle in the breath; you will discover how ease can be found and it may even lift you playfully up into arm balancing!Props: 2 blocks, 1 bolster, and 1 blanket. 

In this class we flow through modified Sun salutations and some standing poses. You’ll be invited to find your anchor by intimately connecting with and feeling your breath with a specific instruction that will be threaded through the practice.Props: 2 blocks, a blanket to sit on (optional)

If you only have 20 minutes to practice, this simple, straight-to-the-point practice will open up your spine so that the flow of prana can move easily through your body. It can be practiced on its own or integrated into a longer practice. Props: blanket (optional)

In this practice we’ll take the time to ‘dance’ in our bodies, using our connection with the breath. As a result, you may find yourself seamlessly moving into backbends, almost as a natural and spontaneous act. You’ll also be offered alternatives for more a more accessible backbend experience.Props: You’ll need a blanket for this class.

A sweet sequence packed with the necessary preparation to wake up the physical and subtle body to squeeze in some backbends, if you don't have a lot of time but still would like to wake up the spine before starting your day, this is a great, go-to class. 

A nice back-to-basics practice where we’ll move through some twisting and balancing positions. This practice will invite you to explore the physical shapes with plenty of time to observe the subtlety of the breath in the different shapes and actions.Props: a blanket to sit on and 2 blocks. 

Joints are a very important pathway for energy to flow properly through our bodies. You may be surprised how moving and loosening the joints can invigorate your whole day. I have recently incorporated this short sequence before any of my practices and it makes a huge difference. It’s also surprising how quickly internal heat can be felt when doing this. You can do this practice on its own, or as a warm up to another class - just notice how the sequence afterward feels in your body, energy and mind.

We set the tone for this class by accessing the awareness of the spine with a Mudra and simple breathing exercise. It is important, as we practice, that we are aware that it is not only about the shapes, strength or flexibility of our body, but the magic that happens when we are able to tune into the inherent energies running throughout it. Allowing these to be the guides of our practice means it can be sustained forever. There is a headstand and a handstand in this class so if these poses are not part of your practice yet, you could do a downward facing dog instead.Please have a couple of blankets or a cushion to sit on. 

Lately I have been returning to exploring the basics of asanas. This has given me insight into the more subtle aspects of yoga as a life practice. Sometimes, keeping things simple after many years of practice is challenging, since we have a tendency to look for new ‘sensations’ or experiences - but how about exploring the very foundation of it all?Please have 2 blocks, a blanket, a belt and some wall space. 

In this class I share part of my morning pranayama and asana routine. It’s an excellent way to prepare the body, breath and mind to go through the day in a more balanced way - responding from the centre to situations as they are presented to you, moment to moment. I recommend you do this class in the mornings, with an empty stomach. 

The centre of the body, where the spine is located, is the origin of all organic energy. This energy radiates from the centre to the outer and is where stability resides. With this practice, which focuses on the physical centre of this energy, we start to get a taste of its infinite power.

Liberate the inner power of your hips with awareness and breath. The breath is the doer of the practice, so let it be the mover and sustainer of this hip 'work'. Please be mindful that if you feel knee pain at any point during the class you need to back off a little and make sure that the movement is happening at the hip.

Our bodies are our vehicle but also where we live; they are our home. We experience more peace when we feel at home and this practice offers us a technique to cultivate this. By allowing and naming the different sensations in the body, we create the awareness necessary to reside in the safety of our own homes, our bodies. We'll practice lots of poses which strengthen the upper back and open the front of the body and we end with an awareness meditation. Please have 2 blocks, a belt and a blanket or cushion. 

By understanding how the mind works we can create profound change in ourselves and those around us. Most of the time the mind reacts to what our reptilian brain perceives; this is neither good or bad, it is just how the mind is programmed. It is in the moment between the information perceived by the primal brain and what the mind makes of it that the change can occur. We explore this in this practice by standing firm on our ground and by getting to know ourselves through different forward bends. Please have a block, cushion and strap handy.

This class was live on 12 October 12:00 CET - you can still watch the replay. Experience the 'undoing' of the body and access its inner wisdom. We'll focus on the breath, spontaneous movements of the spine and back bends, and we'll tap into our organic energy, moving from the inner to the outer layers.

The way we breathe has a huge impact on our mood and overall health. It has tremendous power to change and support our physical body and our mental states. The breath carries our life energy; it is like a natural medicine that we always have available. This practice includes different breathing techniques, along with some back bends and twists to create space for the breath. The final meditation is supported and breath-based. Please have a belt, block and cushion ready for this practice.This class is part of our Body, Breath, Mind program.

If you already have an inversion practice and are familiar with Handstand, Forearm stand and Headstand, then this one is for you. In this sequence you will find familiar poses - the 'basics' - that are nice to come back to from time to time. Just pure, raw inversions for you to enjoy fully! Have a couple of blocks, a belt and a blanket nearby.

In this practice we pay attention to the the central line of the body, spreading through the outer layers towards the skin. We explore the workings of the hips and shoulders as a gate to expand the physical body outwards through the limbs.

With the help of the wall and a chair you will find yourself doing "difficult" poses in the blink of an eye! Exploring and preparing the body through silence and space you will be able to feel and stay in these 'complicated' twists in a relaxed and effortless way. We make sure we even it all out with more symmetrical shapes in between the twists. I hope you will feel rejuvenated and energised after this practice. Let me know how you get on. Chair and blocks needed for this class.

In this practice, you'll learn two simple, accessible breathing techniques. The first focuses on the idea of moving our attention away from our minds and/or chest breathing and into the lower part of the body - the base of the pelvis. The second is about lengthening the exhalation to experience more grounding. It's nice to practice these techniques in a quiet place as part of a morning or evening routine, but you will see how they can easily be incorporated into any other daily situation.

In this simple and playful sequence we use props to explore and encourage feedback during backbending poses. You'll learn how to find support, stability and notice which parts of your body are moving faster, higher, or receiving more pressure, etc. If you feel energized and want to try the full poses in between transitions please do - but you can also skip them for a more relaxed and supported backbending practice. You'll need a bolster, a blanket and a couple of blocks.

With the help of a chair, a blanket and a bolster we'll explore the whole circumference of the hips, the front of the leg, gluteus muscles, back of the legs and inner thighs. This is a comprehensive exploration of hip mobility that can be done by everybody since there are different modifications available using the props.

The practices in this class are all focused on the relaxation/regulation of the nervous system. We start with some shaking to release all of the unnecessary tension and/or build-up of negativity, and we finish with a meditation with a focus on feeling safe in your own body. This is a great practice to do at the end of the day and is simple and accessible for all levels.

Sometimes I'm amazed at how a simple position or action can have such a profound impact on the way certain parts of the body feel. This is exactly what you will encounter in this class. While many of the actions may be familiar, you might be surprised how, just by changing one little thing, everything changes. You will need a chair for this class and a little bit of patience!

This is pure 'donkey work' to help you to keep improving your handstand practice! If you are not able to kick up into handstand yet, you might benefit from some of these tips.Take your time to listen to a few key instructions and explore placing a belt in a few different places around the arms to see how you are specifically working on your handstand.

A neutral state of being is when you just ARE, in the midst of perceiving something directly with your body or an emotion rising, instead of immediately listening to the storyline that our mind creates. It is as if you are a witness to everything that happens right in front of you; there is no need to act, or say anything...This is the invitation in this class: Can you just be? Throughout the sequence you will find different possibilities to explore that neutral state of being, to fully embrace what happens just as it happens. Hopefully there will be a subtle shift in your body, energy and mind.

With different actions and 'drills' to open the front, sides, back and inner hips, this class can be used as a preparation for deeper poses like Hanumanasana or Visvamitrasana. But it is also a nice and playful way to build up awareness throughout the different parts of the hips, even for beginners. Be patient, though - the area of the hips takes time (sometimes a lot of time!) to access. It's okay; just work with what is. You'll need a stable chair, 2 blocks, a belt and a bolster for this class.

A fun practice with different tips to help you work on abdominal strength and shoulder range of motion that is necessary to go upside down. You can mix them up with your practice and learn what will benefit your inversions. You'll also learn to cultivate extra awareness that will also bring you further in your practice as a whole. Props needed: a chair, belt and block.

In times of uncertainty or when you feel there is no firm ground underneath your feet, standing poses are always a good source of assurance and stability. They are accessible to many and their grounding and calming effects are almost immediate. Either in the morning or at the end of the day, this nice sequence of reassuring standing poses will give you a new sense of being in your body and of coming back home.

The extra movements in between poses during the Sun Salutations at the beginning of the practice set the tone of this class. Please feel free to keep it simple and modify this class with a couple of Sun Salutations and your regular inversions, but - if you are looking for an extra challenge - be my guest and feel the burn!

Simple and accessible to all (unless you have a serious shoulder injury). We allow the shoulders to open in a few different directions and feel the effects at the end of the practice in Savasana. This is a practice that can be done before going towards inverted poses and/or backbends. Perfect to release tension after a long working day behind the computer. You'll need a chair, bolster, blocks and free wall space.

We start by bringing full awareness to the back of the body in a sequence of forward bends. By doing this, we become more stable and "bigger" (consciously speaking) in order to be able to hold and move in and out of a few standing balances. Have a couple of blocks and a belt to hand for this class.

An interesting, short tutorial working towards Urdhva Danurasana or Wheel pose with a chair.

Adela shows you how to build up to Navasana or Boat pose with the use of various props. Have a couple of blocks, a chair, blanket and a belt to hand.

Adela shows you how to add an extra challenge to your Tree pose (and strengthen your ankles and feet) - have a block and bolster ready for this one.

A couple of blocks and a bolster will be your best friends in this tutorial with Adela, which shows you how to work towards Chaturanga Dandasana.

A practice focused on shoulder mobility to help you transition safely from Plank into a modified Purvottasana (Upward Plank). You'll get to understand the different directions of movement so that this becomes more of an exercise on coordination supported by strength.

In this class we use the support of the wall to experiment with some shapes to build up upper body strength. Notice if, when you add the leg work, something changes at the shoulders and whether you can maintain their stability. This sequence can be combined with my Hamstrings and quadriceps class for a full-body practice.

To do this practice you need a chair similar to the one in the video - please make sure it's also stable! This sequence builds up to the deep backbend, Viparita Dandasana. Using the feedback and support of a chair is a fantastic way to build up the back bending actions in the upper back. Take it step by step; you can choose to do only the first couple of variations if you feel that that's enough. This practice is also great preparation for Urdva Dhanurasana (Wheel pose) and even inversions, since you will also learn to have the head 'hanging' upside down.

The piriformis is a muscle deep in the gluteal area, in between the hip bones in the pelvis. Due to our lifestyle or repetitive movements this muscle can be tense, creating sciatica-like pain running through the leg. This sequence will help you stretch and relieve pain in that deep muscle. This is a great sequence to practice either in the morning or at night before going to bed to release the tension in the gluteal area. Please sit on something if you find it difficult to sit on the floor. *n.b. If experiencing pain, please also check with your doctor that the pain does not have another cause. 

Yoga is not only about stretching, it's also about strengthening - two 'opposite' actions happening at the same time. This sequence isolates two muscle groups - the quadriceps (front of the leg/thigh) and the hamstrings (back of the leg/thigh), incorporating different standing and sitting shapes to get the best out of your legs and improve mobility.

Viloma Pranayama, a very gentle restorative breathing practice, means "against the air". In practice this is done by interrupting the flow of air - it can be done on both the inhale (Viloma I) and the exhale (Viloma II). Viloma Pranayama helps to boost lung capacity and calm the body and mind. It also introduces the concept of expansion in the breath, since you have to pay close attention to finding space in the sides of the body. We practice a couple of restorative poses, so make sure you have your props - a couple of blocks, a bolster (or pillows) and a blanket - ready.

This class, which is aimed at the more advanced practitioner, starts with some inversions so you can experience what it feels like to start a practice upside down. From there we get back on our feet again and go through a sequence of strong standing poses and finish by going upside down again. Try to notice the different, more grounding quality of the inversions at the end - the perfect way to end this challenging practice!

It's amazing what a small change in the position of the arm can do in terms of increasing the challenge of a pose. This practice offers an opportunity to for you to explore and refine what you can do further in a pose by developing the awareness or intelligence we have in that specific area. Get a couple of blocks and a belt ready and let's explore!

This is a sequence that can be used as a base or blueprint from which to build, explore and develop. Explore Sun Salutes, forward and back bends, as well as some light twists, standing poses and seated poses. A great class to kick off your journey on a self-guided practice.

In this sequence we open the front of the body and strengthen the back of the body in preparation for back bending. We also explore the possibility of breathing into the 'width' of the poses once we're in them, to feel the effects. This sequence isn't complicated but it's necessary to have some experience of back bending as we move fairly quickly into the poses. It's also a good idea to do a few Sun Salutations or warm-up before this class if you are still new to the practice.

A great grounding sequence - you don't even need to stand up! A nice way to tap into our inner rooting qualities that we can use as a way to be lighter in the upper body, allowing the new prana to flow freely. This is a lovely practice to do before bed or after a stressful day when you feel overwhelmed and too much 'inside your head'. Enjoy the last bit of Pranayama and stay in Savasana for as long as you like.

An interesting sequence which encourages you to play and helps cultivate balance and stability. We explore different planes of movement, combined with challenging, de-stabilising movements to improve the awareness of the outer body towards the inner body. I recommend that you use blocks so that you learn the actions and experience the benefits fully.

Have you ever taken time to observe the way you go into a deep backbend? In this practice you will explore how to quietly and slowly progress into a backbend, using the breath in a different way and taking time to observe every step of the process. Self study, an essential part of the yoga practice, is taken to a whole new level in this sequence.

Interesting exploration of twisting, beginning with highly supported twists and working towards more challenging ones. Explore the space that is necessary to build up this sequence and avoid compressing the middle part of the body. The build up from supported twists through standing twists will bring you to inverted twists: here you will need to work very actively on maintaining that space created in the first part of the class.

Learn to use the wall so you can experience standing balance poses without having to balance! This simple, accessible sequence can be also practiced after a hip opening practice, for example, to bring the stability and awareness back into the inner body. If the seated part of the class is challenging for you, please use as many blankets as needed in between the buttocks and feet so that you can sit comfortably. If this doesn't work, keep working on the first pose with the block between the inner thighs.

In this practice you'll pick up the ingredients that work for your own body and practice, put them together and move towards Padmasana (Lotus pose). Know that you can also do Half Padmasana instead. Please do take good care of your knees and if they start to feel sensitive, take a step back and go back to the 'ingredients' that work for you at that point.

A nice combination of forward bends intertwined with some standing poses. Find out what grounds you and move forward with the support of your breath. Remember that the inhalations create new spaces and invite new prana (life force) into your body. The exhalations move into those new spaces and help you to let go of what is no longer serving you.

Explore the movement of the upper back and shoulder blades to enhance your asana practice and develop greater stability and strength. Repeat regularly to access and isolate the spinal movement, which will help you to support your backbends and handstands. You'll need a blanket, belt and two blocks for this class.

Connect and coordinate upper and lower body to move into beautiful inversions. Build up stamina and body awareness to work towards Chaturanga Dandasana and understand the different planes of movement and how they can take you further into the exploration of your own practice.

A sequence of energising backbends to make you feel happy! A "lift me up" practice, intense only in the depth of the shapes, with clear explanations and a nice/new use for your belt to help you to activate the 'posture' muscles on your back. You don't need to repeat all of the backbends, you can just do each one once to begin with, but to make the best out of the fluidity of these shapes, you will have to repeat them a few times ;). Have fun!

Forward bends made accessible for everybody. In this sequence you will learn a few basic actions for your legs, back and shoulders to explore the wonders of forward bends. Feel how not only length but also width in the legs is a total game changer. You'll need a chair and a belt for this class.

Explore the space in your physical body, maintain it and use to go deeper in other poses. The qualities of expansion and contraction are present everywhere, in the microcosm of our existence and the macrocosm of the Universe. We explore this idea using different sequences and enjoy the infinite possibilities that the practice of yoga can bring, at a physical, organic and emotional level.

Connect with your hamstrings and glutes and feel the difference this can make in your backbends. The backbends in this class are mainly supported so that you can keep referring to the legwork of at the beginning of the sequence and create an imprint for future back bending practices. I had a hamstring injury a few months ago and this helped a lot! Play around with it and have fun.

A nice sequence to explore your inner legs, which will help you to find extra space at the base of your hips and to feel lighter. Please use as much height under your buttocks as you need to be able to spread the legs in Upavishta Konasana, and also make use of the props shown in class to better access the adductor area (inner thighs). This practice should help to reduce lower back pain too. Props needed: block and belt.

Joint stability is very important in order to support the flexibility and space that we are looking for. In this class we work on both - opening and supporting the shoulder joint. This will serve you in your practice and help you to build up to more 'complicated' poses such as inversions and some backbends.

This practice is only to be done if you've mastered Lotus pose and Tripod Headstand. Just a carefree class to play around with going upside down and adding modifications to the Tripod Headstand. There are no explanations on how to go into the poses; neither are there alternative options offered so please make sure that you are confident with those 2 poses. And if you are, then just have fun exploring!

By accessing and strengthening the muscles on the back, we create a strong frame to allow the chest area to express itself to its fullest. In this class, we explore how to access and isolate the latissimus dorsi muscles (back muscles) with an innovative Chaturanga, to draw the map in your body towards Bhekasana (Frog pose). A fantastic practice to build up confidence and self-esteem by supporting the lift and opening of the chest and armpit area. Practice this 5 minute meditation as part of the Empowerment challenge.

Add this practice to your routine and reverse the effects that the constant use of smartphones has on your body and posture. Stretch your neck, open your armpits and chest and use your wrists in a different way. Cultivate the opposite of what your body does on a daily basis to find the balance in your physical body and in your mind.

Inversions and backbends have many actions in common. In this class we explore their similarities and perhaps move a little deeper into some of those shapes, accessing deeper layers of awareness in the subtle body. You will find an interesting way of using your upper body in Urdva Danurasana, shifting weight and awareness into your legs and letting the magic happen!

In this class we explore the available space in between the organs by using different stretches and props. You will feel how physically and mentally you can create space within the body at an organic level.

Have you ever tried to incorporate a geometrical visualization as you breathe in your twists? If not, this is your class! Together with the asana practice, you will also learn a breathing technique that will allow you to move a bit deeper (physically and energetically) within your twist. It is also very calming since the focus is on the breath as much as it is on the pose, leaving your thinking brain time to relax. Enjoy!

A nice, calming practice that will link you with the centre of the earth by playing around with the concepts of gravity (moving into the ground) and grace (moving away from or resisting gravity). We will play around with a few balancing poses to experience this. It's a fun way to look and experience balancing poses, especially if you find them challenging and you're always thinking, "when will this be over?". Look at them from another point of view and you might just learn to love them!

In this class you'll start to warm up towards Urdhva Dhanurasana from a handstand. The class can be taken as it is or you could practice a few Sun Salutations before you begin, especially if you do it first thing in the morning. For the rest, just a good old shoulder and chest opening class working towards different backbends. There are some new variations using the wall, so if you are up for a new experience, try it!

I recommend you to do this class only if you are comfortable with twists; you will then be able to fully benefit from the breathing technique offered. Applying this breathing technique as you hold your twists will create more space in your physical body, as well as giving you clarity and space in the mind. As you breathe in, focus on the air touching your inner nostrils, and as you breathe out, focus on the air touching your outer nostrils. If you'd like to follow the class but cannot keep up with the breath, don't worry, just breathe normally through your nose. Pay attention to the cues and let me know how you feel after practicing. Enjoy!

This well-rounded class is nice to do at any time of the day. The spine is challenged in pretty much all of its range of motion and attention is paid to how we can balance the right and left sides of the body to create equilibrium and move towards the centre of our existence. You will find a few challenging exercises for the shoulders that you can modify by placing your knees on the floor. For the inversions there is also a possibility to modify - if you don't do Shoulderstand, you could do Bridge instead. Enjoy!

In Patanjali's Eight Limbs of Yoga, the practice of asana comes right before the practice of pranayama. In this class you will prepare the physical body in a way that creates support and lift around the chest area. This, in turn, gives space for a nice, relaxing Uyaji breath Pranayama practice. 

Sometimes when we practice we don't realize the qualities of certain poses. Afterwards we may feel relaxed, more spacious but...why is that? In this practice we explore the poses that challenge the expansion of the body and the ones that bring energy back into the midline. The idea is to spread awareness throughout the body, to become aware of who we really are. There are modifications offered for handstand and headstand in the class, so it's good for everybody!

Forward bends bring quietness and calmness to the mind. This practice is a well-rounded way of opening and lengthening the back of the body to access the necessary actions for bending forward. These poses are categorised as "forward extensions", so keep in mind that the main action at the trunk is to go forward, and then, progressively, closer to the leg or legs.

Whether you are looking for a way to start your day or finishing a long day sitting behind your computer, be sure that this practice will reload you with earth energy.

Most of the time we practice asana and pranayama separately but sometimes it is interesting to integrate a deep pranayama practice into our asana practice. Forward bends are helpful for calming the mind and we use the physical asana to add some specific pranayama techniques. Find space, quietness and clarity with this deep practice. If headstand is not in your practice, you can do a Child's pose instead.

We often hear about the importance of open hips, but stable hips are just as essential when doing arm balances. In this practice there will be a bit of both, hopefully allowing you to move more into the midline of your body from the outside, and enabling you to fly into the arm balance (Eka Hasta Bhujasana). Enjoy!

Have you ever wondered how it's possible for some practitioners to get their legs behind their head? Well, it definitely didn't happen overnight! It requires preparation at a physical level and some visualisation and trust. In this practice we work on opening the back of the body to welcome deeper forward bends, using props to move towards poses in a playful way. Be mindful of your own body and please stay away from pain: if your lower back or knees start to complain, please back off and follow the modifications offered.

As we progress in our practice, we might be tempted to stay in the places we're familiar with and find it difficult to go deeper into the poses. However, by paying extra attention to some specific actions, you might discover a completely new experience! In this practice, we will work on the abdomen, placing the torso in a way that makes Warrior III feel completely different. Allow yourself to feel the burn and go the extra mile in these poses and transitions to experience a new Warrior III.

To get deep into a twist you need to do it a few times using different approaches. In this class you will explore how to access twists from different angles so that you may be able to go deeper and experience the twist more at a organic level. As always, repetition is key. To make your twists "juicy" you will have to "squeeze" them. Have fun!

The different layers of the body move in different directions when doing asana practice. In this class, you will experience the different actions of the different parts of the legs, from the bones, through the flesh, up to the skin. By doing all the actions explained in the practice you will experience a tremendous amount of ease and relaxation in your brain, coming from the release of the lower part of your abdomen. You will also learn how this rotation is not only applicable to the backbend-like poses but also in poses when one leg is rotating out. You might need to repeat this class several times to get to the right actions, but once you get them, ease is guaranteed...You’ll need a belt, 2 blocks and a couple of sturdy blankets for Halasana and shoulder stand.  

By repeating standing poses at the beginning of this practice, you will lubricate your hip joints to playfully move towards Padmasana - Lotus pose. Don't worry -there is a good modification for everyone, so try it! But go gently and if you feel pain in your knees when doing this, back off and try the modification offered.

In this slightly more flowing class you will find all the alignment cues necessary to explore your inversions from the middle of the body. By firing up the core stability muscles it will become easier to go upside down.

To be able to safely bend backwards, it is necessary to stabilize and 'wake up' the tiny muscles around the spinal cord, so that when the backbend comes, it is supported by those muscles. In this class there's a lot of core work (abdomen, lower back, upper back and shoulders) to support the different backbends. It is also a more flowy Iyengar class than you might be used to. Enjoy!

In this class you will find a few modifications to deepen the external rotation of the legs at the hips for poses like Warrior II, Trikonasa, Parsvakonasana, etc. By moving the femur bone deeper into the hip socket you will learn that it becomes easier to rotate at the hip. This will lengthen your inner legs and release the lower back. This is great way to work if you are experiencing lower back pain and a good practice to come back to as a reminder, or preparation for, deeper hip opening poses.

We know that backbends are really uplifting poses and can make you feel like you can conquer the world. What is less known about backbends is that they can also be really calming and contemplative poses if we learn to direct our breath a bit differently. This class is full of Urdhva Dhanurasanas, with different variations and approaches but the most revolutionary part of it all might just be the way you can learn to direct the breath, so that you can really be in the pose, simultaneously experiencing the energy boost and a calming sensation.

For this practice you need a buddy, someone who wants to do the whole practice with you. There are a few adjustments that you will have to perform on each other - receiving the adjustment is as beneficial and educational as performing the same adjustment on someone else. In this class you will learn how the arm can rotate in two different directions simultaneously and how that action will help you to significantly open your shoulders. Also, you will learn how to access your armpit chest and find the happiness that resides there. Enjoy this practice with your friends, partner, family members and find and shine your happiness! 

Nice practice to become aware of the back of your body - especially the back of your legs. Bringing intelligence and presence to the part of the body (the back) that we don't see and therefore sometimes tend to neglect in our practice. The difference between tilting or bending from the hip instead of from the waist is explained in this video. All this, together with an old trick to really open the back of your legs, will make your forward bends feel easier than ever.

This class will make you roll, literally! To improve our posture and protect the lower back we need a strong abdomen. In this class you will use the whole circumference of the abdomen, front, sides and back, and have fun while you become stronger. Building up the muscles of the abdomen and becoming stronger at the midline will also have a positive impact on your confidence and in the way you face your day to day activities. Hope you enjoy it!

This class is also based on my personal practice and how I like to play around with the shapes of poses. You can do this practice on its own but it would be also good to combine it with a standing poses or arm balances class. Through repetition and exploration we'll play around with the shape of Trikonasana (Triangle Pose). You might be amazed by how many times it comes back in other poses and how, doing the same pose with a different relationship to gravity, can feel like a totally different game. Have fun exploring!

In this class, we'll keep exploring our possibilities in Parivrtta Trikonasana. Through repetition and specific (fun!) modifications you will learn some tools to go deeper into the twist. The fourth time of the repetition of Parivrtta Trikonasana you will experience the twists in the whole of the the upper body, giving you a sense of expansion and extra space. At the end we'll also twist upside down, if you are not familiar with inversions you can either keep practicing to come upside down or do a couple of Adho Mukha Svanasanas (Downdogs) before the final relaxation. If you are interested in learning more about inversions, you can follow three special classes on inversions from my videos - see related classes below.  

Traditional sequence according to the Iyengar methodology, this sequence is designed to awaken and bring to life your body as a whole. Great to do on its own, or as a preparation to work more deeply on a specific area. With standing poses, twists, forward bends, backbends and inversions. A nice way to start your day with a clear mind and a wider vision.

The first few minutes of this class are lightly active, just to get the blood flowing. After that, there are 4 restorative poses - each held for 5 minutes - where we will take the time to access the organic body, creating space in between the organs of the body for a better oxygenation and relaxation. Great class to do after a stressful day, or when you are feeling depleted but still want to get some benefits out of a quiet yoga practice.

Learn how rotating your legs outwards will bring flexibility and freedom to your hips, helping you to release tension on your lower back. It is a very safe movement if you are recovering from lower back pain or a herniated disc in the lumbar area. In a playful way we will experience Lotus pose at the end of the practice - do what you can! If you feel pain or tension in your knees try half Lotus. Opening the hips requires a lot of patience and perseverance, so keep coming back to this practice as often as you can . Enjoy!

Try out this yummy combination of twists and backbends. The focus is on the Parivrtta Trikonasana (Revolved Triangle Pose) and from the space we create by twisting we will access a few backbends. It's fun and it's for all.

This class is related to the class 'From the Sides to Upside Down'. The principles are the same: how by lengthening and finding extra space at the sides of the trunk you can access backbends better. This way of working brings a lot of lightness to the physical and energetic body and you’ll feel refreshed and uplifted after this fun practice.

In this class you will understand clearly the relationship between the big toe and the outer hips to make the legs straight and stable when folding forward. It will also apply to the standing poses performed in the class. Because of the calming quality of the forward bends, you will benefit from this class especially at the end of the day, when you need to release tension or become quieter in your head. Give it a try! 

This class is the third in a series of classes on how by accessing the sides of the body we can improve our asana practice. Have you ever heard a teacher say "find a backbend in your forward bend" and never really knew what they meant? Then this is your class! By creating extra space in the side body, supporting and opening the chest and creating a backbend in the thoracic spine, we will incorporate these actions into our forward bends. Hopefully, you'll be able to find that backbend folding forward now.

This is a flowy, more dynamic class where we will work and open certain parts of the body that will help us free our upper back, The upper back is a difficult area to isolate, it needs the help of a certain group muscles in the rest of the body to be able to access it in a safer way. It's an interesting class that will show you that you don't need to go into very deep backbends to feel lighter and more open in your upper back.

Learn to stretch your side body and give a boost to the rest of the poses. In this class we'll create length in the sides of the trunk by repeating a few supported poses, teaching our body, step by step, how to elongate and find space within. We’ll use all this knowledge and apply it to the inverted poses where you will feel lighter than ever!

Create space within your body with your breath and discover the beautiful world of the energetic breathing body that lies beneath your physical body. This class is a flowy class based on how, by creating space with our breath, we can move to a deeper state of awareness when linking it to the physical practice. It will help you to move your awareness and your focus more inwards as you practice and it's a great class to do after a long, busy day or when you are looking for a moment of silence and reflection.

In this class you will start by exploring the different curves of your spine and how to properly maintain them as you move through different poses. There is a special focus on forward bends and how to prevent excessive rounding of the spine in these poses. When you understand the natural curves of your spine you should be able to apply those principles to any other pose.

If you feel that your shoulders are tight or weak, this is the class for you! Before getting down to "business" and accessing your own inner strength, you will do a few shoulder opener poses to awaken the muscles and create space at the joints. Feel free to repeat this portion of the class a few times before you move further. The next step is to learn how to support your own body weight on your shoulders in a safe manner. Repetition of this class on a daily or weekly basis will help to improve your confidence when moving into inversions or arm balances.  Part of the Building Essential Strength program

A thorough practice to build up strength in your upper back and shoulder area. Learn the importance of integrating your legs in order to safely access the upper back. We include a few hip opening exercises and an explanation about why these are important when we are working on strengthening the upper back. After a few backbends on the floor and a rejuvenating supported backbend on a chair you will feel ready to conquer the world with your newly acquired upper body strength! A practice to be repeated every day. Part of the Building Essential Strength program

To build sustainable strength in our body there needs to be stability in specific areas. In this class you will learn certain actions to stabilise your hips that will revolutionise your balancing poses, standing poses and even inversions. Stabilising and strengthening the hips will help prevent SI joint pain, lower back pain and will improve the muscle strength of the abdomen. With the help of a block your hips will feel energised and ready to cope with the demands of daily life from a place of strength.  Part of the Building Essential Strength program

A great ‘next step' class if you are comfortable with practicing the first "Strengthening the core for beginners” class. Adela helps us to understand the connection between the legs and the core muscles and how we cannot just isolate one group of muscles if you want to make our body stronger as a whole. In this practice there is a very practical introduction to the Bandhas. These kind of practices work best if done every day. Part of the Building Essential Strength program

With this standing pose practice at the wall you will learn to create your own resistance to improve the strength in your legs. Forget elastic bands or heavy weight exercises, learn the actions to create your own strength from the inside out. This practice is not about repetitions or waiting for exhaustion to kick in. Instead, using the most precious tool - your own body - and moving mindfully through the instructions, you will feel how a certain intelligence awakens in your legs to create space, stability and strength. Enjoy! Part of the Building Essential Strength program

Do this practice everyday and see how you will be getting stronger each day, working from easy standing poses and linking them to specific exercises and actions to train your core muscles and become stronger. Part of the Building Essential Strength program

A different approach to the alignment of Warrior I. Bringing the two sides of the hips and torso evenly forward is always challenging in Warrior I, by adding a twisting quality to the pose it will feel like magic happens and you will  experience your best Warrior I ever. From this angle you will find different twists in the practice. Hopefully a new approach that you can incorporate in your practice.

This program is designed to awaken the strength that you have within you - it's a work 'in' rather than a workout. By targeting different areas of the body and learning the necessary actions, you will become stronger in your core, legs, back, hips and shoulders. Practice this series of classes regularly to help develop and maintain your inner and outer strength. Part of the Building Essential Strength program

One of the reasons I often hear people use not to start practicing yoga is: "I'm just not flexible enough". Well, now there’s no excuse! Practicing yoga will help you to become more flexible! Starting with the legs, repeat this practice over and over and you will see amazing results in the length, flexibility and lightness in your legs.

Savasana, if done correctly, might be one of the hardest poses to achieve. It requires stillness of the senses, the body and the mind, while maintaining the 'intellect alert'. While you are in Savasana I read a beautiful text from the book "Light on Pranayama" by B.K.S. Iyengar, which talks about the true Self, the Atman, and also introduces the concept of the Koshas, or layers of the subtle body. This is why I chose to make this a level 3 practice for more seasoned practitioners for whom the concepts of Atman, Conciousness and Koshas might mean something. But of course, feel free to just listen to it as a curious beginner.

I would like to share my personal practice with you. In this class you will see and get to practice the way I work in my own yoga practice towards a certain pose that I find particularly difficult. Plus, you’ll understand how with patience, care and lots of work and repetition, the body, mind and intellect start to open up to the possibility of growing and developing in that pose. I hope you like it.

So far all the Iyengar classes available at Ekhart Yoga have been organised to be followed in a specific order - this one also is best practiced after following the beginners' program and the other Iyengar classes. In this class you will find a complete, well rounded practice covering all the aspects of the yoga asana to make your body more aware and intelligent and to help distribute awareness while moving deeper into the poses.

This is another class where I get to share my personal practice with you. Sirsasana has always been a difficult and scary pose for me; it still is! I practiced for for more than 10 years at the wall - I didn't seem to find the strength or the right alignment to dare to move away from there. However, with lots of practice, self study and faith I am happy to show you how you can also start to come away from the wall, even if it's just for a second. Have fun!