Often, and understandably so, our first reaction to discomfort is to (subconsciously) slightly harden or tense around it. We seek to escape the feeling, or meet it with an initial inner resistance. Sometimes that hardening adds extra layers of tension, making it difficult to process our emotions, or to let go of physical discomfort which my be exacerbated by stress. This meditation, followed by just a few minutes of intuitive movement, invites you into a space in which to soften the edges of any discomfort, even if just for a moment. 

In this short and up-tempo flow, we practice fully embodying ourselves and letting go for a moment of energetic, mental or emotional ties to other places, people and things. We start with a brief meditation to draw our energy back inwards, and then move into a flow which includes some balancing poses - making it necessary to keep our focus on our bodies, in the here and now. 

This practice is for those moments when we need to take the time to regulate ourselves, physically, mentally, energetically and emotionally; when we're feeling frazzled or out of balance. Here, we will bring in meditation, breath work, gentle yoga and a Yoga Nidra-inspired final relaxation to soothe our bodies and minds and ground into the present moment.

In this practice, we take the opportunity to check back in with our bodies, and realign ourselves physically, mentally, and emotionally back into our centre. Sometimes, throughout the day, we might unconsciously creep back into movement patterns, postures, or even thought patterns that leave us feeling less than balanced. Here, we bring movement back into the body, work our core and stabilising muscles, and end with some gentle release and meditation, so you can move into the rest of your day and evening feeling centred and connected.This class was streamed live on 18 March 2024.

In this Pilates and yoga fusion, we will work on building our grounded strength, with extra focus on the upper body and outer hips. We'll incorporate exercises that might not always necessarily be huge crowd favourites (like modified pushups), but that are really good to bring into our practice once in a while. Hopefully, we'll end our practice feeling strong and empowered. 

Join me to release the day, relax the nervous system, and gently unwind any tension in your body and mind. This practice will combine slow flow with some restorative and Yin-style poses to help ground and settle you. We'll include some conscious breathing and some visualisation too, to set you up for deep rest and a great night's sleep.This class was streamed live on 2 April 2024.

Relax and fill your cup with this very gentle, restorative practice. Starting with a lying-down meditation, we move through a little movement - including windshield wipers and twists. We stand up once (in a heroic effort!) and then come straight back down to the mat for a restorative heart opener, pigeon pose, forward fold and Savasana. This is all geared towards calming the nervous system, cultivating safety and ease, releasing tension and inviting lots of stillness.Props: pillow, blanket, two blocks and a bolster.

Start the day feeling strong and flexible with this Pilates and yoga fusion. Beginning with a centering and intention setting for the day, we then move through a sequence mixing Vinyasa yoga with Pilates to create space, move and twist the spine, and work our core, legs and glutes. In our cool down, we remind ourselves once more of our intention, so that hopefully you will feel set up for a beautiful day ahead! 

In this class, we realign ourselves physically and energetically. We start with a short meditation, and you're invited to make a conscious intention and let go of anything that isn't serving you at the moment. We then move through a fusion of yoga and pilates designed to open our chest and shoulders, elongate and free up the spine, and strengthen our core. We end with a couple more gentle floor-based poses, so that you hopefully feel ready to shine into the rest of your day. Props: a blanket (optional) and a block.

In this practice, streamed live on 7 March 2024 to honour International Women’s day, we welcome the feminine elements within ourselves and life. All of us, regardless of gender, hold within us feminine energies and expressions. These may not have necessarily been fully seen, celebrated or welcomed on a societal and cultural level, and as a result, sometimes we mimic that same attitude internally. This can contribute to a feeling of stress, not feeling fully at ease or able to express who we are; it can even lead to hormonal imbalances. In this practice, which will practice some Yin, some flow, and some meditation. We will focus our intention on the warm welcome, honouring, and celebration of the feminine energy within and around us.Props: bolster or a rolled-up blanket.

This yoga and pilates fusion invites us to foster our inner strength, and to cultivate alignment and confidence. We create an internal sense of stability and integrity as we move through Hero's pose, different variations of plank poses, core exercises, Vinyasas, and Warrior poses. We end with a little wind down, to let it all settle in. 

In this short and relatively up-tempo yoga and pilates fusion, we move through a whole body activation. A short centering in the beginning, followed by some emphasis on glutes and core, then a brief wind-down at the end. Expect to create some heat and get yourself energised and activated, ready for the day!

This short class is designed to bring you back into your own centre - physically, energetically, mentally and emotionally. We start with a grounding and centering meditation, with visualisation and some conscious breathing. Then, we practice breath and movement in sync in a seated position, followed by a few simple asanas; cat-cows, down dog, mountain pose, and child's pose, only to return back to our meditation towards the end. This practice is less about the physical poses, and more about the energy we cultivate, so that you can feel more grounded within as you step off the mat.

In this Restorative/Yin style practice, we allow our attention to drop inward and to slow all the way down. A long centering is followed by some slowing down of the breath, some gentle movement to open up around the back body and hips, and supported restorative poses to create space around the back, chest, side body and hips. Hopefully you’ll step off your mat feeling calm, rested and spacious.Props: a bolster, a blanket and two blocks.

Treat yourself with kindness and move your body from a space of love. As we move through this gentle flow, we'll aim to form our movement and our inner dialogue to one of cultivating self love. We'll practice a mindful flow with a focus on hip and heart openers, including Lizard and Pigeon pose. We'll also touch on affirmations, and how to use them in a way that resonates. Hopefully, you'll finish this practice feeling a little more inwardly compassionate. Props: 2 blocks, bolster & blanket.

Come into a space where there are no expectations, no pressure, no rush. This practice is gentle, slow, and restorative in style. We move through a Yin side stretch, twist, forward fold, and opening for both the front and the back of the shoulders, to open up through the physical body and allow the mind and nervous system to be deeply soothed and relaxed, so that you can step off the mat feeling deeply rested. Props: a bolster or a couple of pillows

However we might feel about it at any given moment, our bodies are our only true, certain homes throughout our lifetimes. Making peace with them and fostering an inner appreciation and sense of self love has a beautiful effect of creating more calm and ease in the mind, as well as more relaxation in the body. This practice is themed around fostering that appreciation, through meeting ourselves where we are without judgement as we move through a short centering and a flow that combines gentleness with moments of strength. We will have surrender and softness, as well as stronger poses like Warrior 2 and Goddess pose. Hopefully, you will finish the practice feeling a little more (or even completely) at ease in your own skin.Props: blankets and blocks (all of them optional).

Check in and gently lift your mood with this short, easeful flow. We start slowly on the back, warming up the spine, and then move into a flow with side stretches, heart openers and Warrior variations. We finish on our back again for a moment of relaxation and inner attunement, which will hopefully leave you ready for the day with renewed energy. 

Sometimes we may feel overwhelmed, busy, or simply like we just need some time to ourselves; a little room to breathe and reconnect. This class is meant to be just that - an opportunity to drop in and press pause. We begin with a slow centering and gentle warmup, then move into a relatively calm Vinyasa flow with the intention of getting into all areas of the body to see what we need. Finally, we end with some longer-held, more restorative poses to rest in that spaciousness. Hopefully, you'll be able to bring the space you've created with you off the mat.You'll need two blocks, a bolster and a blanket.

In this up-tempo practice, we work with activation of the core from the beginning by engaging in breath of fire. Then we move through a strong sequence to work the whole body, with extra emphasis on core and glutes. This class is marked as level 2 as the pace is a fairly high, but of course there is always the option to take things a little slower or take breaks when needed. Hopefully, you will step off the mat feeling warm and energised, ready for the day. Props: Block, pillow or a blanket (optional).

At the end of the day, it can sometimes feel like we are carrying a lot of stuff with us, whether it be work issues, family things, or simply scattered energy from all the people, places and things we've encountered that day. In order to help us wind down and find restful sleep, or even simply just rest, it can be helpful to cleanse ourselves energetically, detach from the day, and ground ourselves inwardly by connecting to our bodies. This practice takes us through an energetic cleanse technique I learned in a recent Reiki training, followed by some gentle flow to release any physical tension from the day and create some space. We finish with an opportunity to centre our energy and feel grounded and relaxed. 

We all could use a little more care and attention to our posture, as it affects so much of our long term physical health, and even can affect our mental state. This practice is all about supporting good posture, through opening the shoulders and chest, working the core, engaging the back muscles, legs and glutes. Great for anyone struggling with posture or core strength specifically, but also a good all-round class, helping you to feel open and strong at the same time.

Healthy boundaries, whether mental, physical, emotional or even energetic, are vitally important for our wellbeing, but we may struggle to set them. Often even more so if we are sensitive or empathetic, which is arguably when we need them the most. This practice focuses on helping us feel deeply rooted and empowered so that we may set healthy boundaries when we need to. We practice a meditation to feel grounded and to release all ties we might not wish to carry forward. Then, we move into a flow which involves parts that are a little faster and involve a little challenge. Don't be put off - you can always take it at your own pace and rest where needed. The challenge simply serves as a tool to feel and build your own strength. Hopefully, you will step off the mat bringing that empowerment and healthy sense of self with you.

Wind down from the day with this gentle, soothing, mellow evening practice. We start with a relaxing meditation that focuses on grounding and releasing any 'layers' of potential tension or residual outward focus from the day. As we let go deeper, we move into some very gentle, low to the ground movement and stretching, to allow the physical body to release and unravel too, so that we can finish our practice in a relaxing Savasana, with a slight nod to Yoga Nidra. Feel free to do this last part in your PJs in bed, so you can drift off to sleep afterwards!You might like to have a blanket for this practice. 

In this short practice, we use a wonderful balancing technique introduced by neuroscientist, Andrew Huberman, in his podcast about meditation. We begin by repeating this technique twice, then move into a short but relatively quickly paced flow, including a physical balancing practice. To finish, we repeat Huberman's technique one more time. A perfect little practice as a 'middle of the day' break, or for when you'd like to refocus your mind. 

We all (men included - this practice can be for you, too!) have masculine and feminine energies within us. Our society, however, is generally quite 'masculine-energy heavy', with work structures, pace, and expectations often set up in a more Yang way. This practice nurtures our feminine energy, through the physical poses, as well as through the rhythm, intention and inquiry that is offered. It’s a great practice for women before or during their cycle, too. Expect a slow, stretchy, gentle flow, with lots of moments to just relax into being, and lots of invitations to tune into your needs and what might nourish you.  Props: a blanket, bolster, meditation cushion or pillow, two blocks, eye pillow (optional).

One of my favourite ways to think about the physical yoga practice, is as a self-massage in motion. That is what we practice here - moving in a way that feels good. To open up, to release any tension, or simply to appreciate the joy of being embodied. We weave into our flow lots of side stretches, rolling of the spine, heart openers and twists, looking for 'delicious' sensations. 

In this class we will explore self doubt and insecurity, first by seeking to understand its origins, then by bringing conscious awareness to those origins and remembering our own value. We end with a meditation to foster a sense of healthy centeredness and self-esteem in unconditional presence.This class is part of the program: Dealing with Difficult Emotions.

Anxiety is the most common mental health issue that adults struggle with today. Over 30% of people will experience it at some point in their lives. In this talk, we explore the different possible origins and causes of anxiety, as well as the concepts of internal vs external focus, or interoception vs exteroception. After reflecting and discussing a few practical tips to soothe anxiety, we move into a grounding and calming meditation, utilising a technique from Dr. Huberman. Hopefully, at the end, you will feel more centered and soothed.This class is part of the program: Dealing with Difficult Emotions.

In this talk and practice, we’ll look at restlessness. We explore physical versus mental restlessness, the possible causes for restlessness, and easily accessible exercises we can do to help calm it. We also practice breathwork, as well as a Yoga Nidra-inspired, full body relaxation to support you to feel more at ease.This class is part of the program: Dealing with Difficult Emotions.

In this class, which focuses on shame, we begin by reflecting on the important distinction between shame and guilt. Then, we ask ourselves questions to enable us to deal with guilt and shame constructively using Byron Katie's method, The Work. We end with a meditation to calm our nervous system and to invite an inner sense of wholeness.This class is part of the program: Dealing with Difficult Emotions.

Anger, frustration and resentment can often be difficult to own and express healthily, especially for generally peace-loving yogis like us! However, in order for us to be fully connected to our emotions and our inner truths and boundaries, we need to find constructive ways to feel and deal with them. Here, we explore how to let this energy flow, as well as what our anger is trying to tell us. We also reflect on potential ways in which we might want or need to speak our mind and or/set healthy, supportive boundaries. When used this way, these emotions can be catalysed into something constructive. Then, we practice a calming meditation and see ourselves in a healthy, strong, empowered state.This class is part of the program: Dealing with Difficult Emotions.

Sadness is perhaps one of the most difficult emotions, as it's often linked to a painful loss or experience that we can't 'rationalise' ourselves out of. In this class, we explore how to hold ourselves in gentle loving compassion as we navigate sadness, as well as - where appropriate in our journey - slowly opening ourselves to seeing small elements of beauty in life again. We reflect on how we can discover and meet our needs during this time, perhaps by ourselves or by seeking out and allowing support from others. Finally, we come to a gentle, cocooning meditation. We hold ourselves in safety and love, and allow space for our sadness to be soothed.This class is part of the program: Dealing with Difficult Emotions.

Jealousy is a common but misunderstood emotion, that has interesting messages for us when we choose to listen. In this session, we explore jealousy's possible hidden truths, as well as grounding ourselves in our own worth and value so as to foster less of a need to compare. We end with a meditation and visualisation for healthy self-esteem as well as an empowered sense of our own capabilities. This class is part of the program: Dealing with Difficult Emotions.

Welcome to the first class of my program, Dealing with Difficult Emotions. In this class we explore the difference between fear caused by genuine, immediate threat, and a general, low-grade simmering sense of fear caused by, for example, worldly events or underlying worries. We then look at how these could be soothed, what may help us feel empowered towards the situation, and how we can help down-regulate our nervous system. We’ll also practice a grounding and reflective meditation to help us feel calmer and more centered. Alongside her work as a yoga teacher, Rose is a psychologist who is passionate about helping people heal from mental and emotional issues. If you would like to work with Rose, or find out further information, please visit her website.

Welcome to this program - Dealing with Difficult Emotions - where we'll be looking at, and working, with 8 different challenging emotions. To join, click the link and 'Follow Program'. Over the course of this series, we’ll explore possible origins and causes of various emotions and I’ll share some exercises (reflective, breath related, mental or physical) to help you deal with them in a healthy way. Then we’ll practice a meditation specifically designed for each emotion. Please note: Emotions are a huge, complex topic and unfortunately it's not possible to cover every single aspect in this series. If you are struggling and your needs go beyond the reach of this program, please seek professional help.

Start your day off gently and intentionally, with this combination of meditation and gentle flow. We'll begin with a seated meditation, in which we ground and center our energy, and consciously choose an intention and focus for the day based on what we need in the moment. After infusing ourselves with energy, we'll transition into some mindful and gentle flow, to get everything moving and opened up, ready for the day. 

This up-tempo fusion of yoga and pilates focuses on toning and strengthening the back muscles, glutes and core. Strengthening these parts of our bodies is essential for back health and good posture, and these areas tend to get weaker through a sedentary lifestyle. A relatively short practice, but it packs a punch as we get into it quickly, with some more cooling moments towards the end. 

Inspired by the poem ‘Heartfelt’ by Nikita Gill, we tune into our own unique heartbeat, rhythm and needs in a gentle, heart-opening flow that invites self compassion and care. This Yin/Yang flow finishes with a supported heart opener to leave you feeling warm and nourished.

This practice includes a bit of everything, and touches all the main areas of the body. We incorporate some meditation, breath and mindful moments. We flow, do some strengthening, twists, heart openers, a forward fold and inversion, and end with ample time in a relaxing Savasana. A great practice for when you want to touch all bases, and end feeling balanced and grounded. 

This fairly gentle and mindful practice focuses on finding grace within yourself - physically, mentally, energetically. Grace is defined as ‘the exercise of love, kindness, compassion, mercy and favour’ - let's turn that inward! A gentle centering and warm up precedes a mindful flow, with a little balancing series to bring us fully into the present moment. We'll finish our practice with time for relaxation and a quote attributed to the Buddha.

In the third and most gentle class of our mini ‘Office body rehab’ series, we go a little more easy on the core, and instead focus in part on the mental and stress-related aspects that can come up during work. We'll take the time to decompress and down-regulate the nervous system. Then in our flow, we’ll create space in the areas most affected by constant sitting: the hips, hamstrings and spine. We'll end our practice with two lovely supported heart openers, and a nice, relaxing Savasana.Office body rehab 1: Back and coreOffice body rehab 2:Twist and tone

This is a short but sweet practice to add a moment of relief and decompression to your day. After some gentle breathing (including the physiological sigh - the breath to most quickly calm the nervous system), we take a twist, move through a few cat /cows, and take my personal favourite side bend variation (belly banana!). Then a squat or child’s pose for some space in the hips and lower back, and we end with a deep relaxation. Hopefully, you'll find some some rest and relief after this practice. Please have a couple of blocks, a blanket and a bolster to hand.

This practice is for you if you'd like to relax, empty the mind for a while, and truly give your body a rest. We'll roll the joints and give ourselves a mini face massage to relax tense jaws, eyes and brows. Then we’ll move into a slow and nourishing flow and end with a supported heart opener and guided Savasana. Perfect for when you'd like a gentle break, and a practice that is nurturing and calm.

This Yin yoga sequence brings together poses that connect to the earth and fire element (think hip and heart openers) with an intention and a poem ('Joy for no reason', by an unknown author) all connected to finding our inner joy. Hopefully, you will feel contented, at ease, and joyful by the end of this practice.

Come work on strong and stretchy legs in this fusion of yoga and Pilates. We'll work our quadriceps, hamstrings, and glutes, as well as including a little dose of core work. This is more of a ‘yoga-esque’ flow than a classical Pilates series, so we'll also take plenty of time to centre, stretch and relax at the end. 

This complete, gentle morning practice includes the 3 main elements that help us start our day in a balanced and grounded way; breath, meditation, and flow. We practice deep belly breathing as well as breath of fire, and then move into a gentle flow with plenty of twists and stretches, as well as a tiny bit of core activation for good measure. We end with a seated or lying down meditation, and look to infuse the day with whatever quality might be most helpful or uplifting in the moment. Please have 2 blocks, a blanket and a meditation cushion to hand. 

Child's pose is a common pose in many yoga classes and is often spoken of as a place to relax. For some of us, however, it might not be that comfortable at all. In this tutorial, we'll explore the many possible variations and modifications you can use to make Child's pose work for your body, so that you'll be equipped with the knowledge to support yourself and make this pose as pleasant and safe as possible.Please have a bolster and blocks to hand. 

Come get cozy and join me for some TLC! Grab your favourite props - a bolster/cushion, a block or two, a blanket, and something to place over your eyes are highly recommended but not necessary. This practice is all about letting go, softening, and turning in to your own little bubble for a while. We'll practice a special type of soothing breath (the physiological sigh, as coined by neuroscientist Andrew Huberman), move and flow just a little, and end with some more yin/restorative style poses. We’ll top off with a Yoga Nidra and visualisation. A loving rest for your nervous system!

This practice is all about letting go whatever has been heavy or is not yours to carry, then finding space and openness in your own body again through some gentle flow, and then charging your batteries in a couple relaxing and nourishing heart opening yin poses. Hopefully by the end, you will feel a little lighter, more free, and more full of fresh new energy. 

This feel-good flow is an invitation to connect back in with your body, and move in a way that feels good to you. Plenty of sweeping motions, heart openers and invitations to explore and coax you out of the head and into the body. Hopefully you’ll feel nicely freed up and open after this practice.

As the title suggests, this quick flow packs a punch in terms of core and building up our inner heat. Core based vinyasa flows are mixed in with twist and heartopeners, to make this little practice energising and reviving, like an energy boost that charges you up for the rest of the day.

Come and ground, relax and soothe in this practice. We'll begin with a grounding centering and a breathing technique shown by a neuroscientist to be the most instantly calming breath for the nervous system. Then we move through some gentle stretches and a tiny bit of flow, followed by more floor poses and pranayama, before settling in to Savasana.

Visualisation, breath, and invigorating flow invite you to release whatever you'd like to let go of, and make space for the new. We'll weave in lots of expansive movements, stretching and twists into our Vinyasa flow, so that each part of the body is reached and energised. A shake-up for your body and energy system, an activation of the circulation and breath, this practice will hopefully leave you feeling refreshed and lively.

In this practice, we'll create our own heat, and get into a relatively fast-paced and strong flow. The poses themselves are not overly complicated (no arm balances or inversions - but with the option for Wild Thing and Fallen Triangle pose) but we will flow continuously with an emphasis on the core. Hopefully, this class will get your circulation and inner fire going and leave you ready for your day!

In this mix of yoga and pilates, we fuse the benefits that both practices have to offer: the flexibility, mobility, energising and grounding effects of yoga, and the valuable strengthening and toning aspects of pilates. A full body activation for when you are looking to feel toned and aligned. 

In part 2 of 'Office body rehab' (Click here for Part 1), we will take a closer look at the issues that arise from prolonged sitting, and the solutions yoga can offer. We'll practice finding a neutral spine in different positions, engaging the core, lots of twisting and opening, and strengthening of the legs, glutes and back muscles. This will help to counteract the effects of an overly sedentary lifestyle: weak core, back and glutes, short hamstrings, rounded shoulders and (lower) back issues.

A short burst of movement and breath to drop into the body, out of the head, and get the energy flowing. Quite quickly paced, this might replace your daily caffeine hit and give you a desired boost and buzz!

This class was live on 22 December at 12:30 CET - you can still watch the replay. Feel free and open with this flow that moves through the whole body, with special emphasis on the hips and heart space. Especially good if you find yourself either seated a lot (really, is this not 99.9% of us?) and/or cuddled up on the couch with curled in shoulders as the weather gets colder. Let's bring in our own movement and our own sunshine :)

Come and twist, flex and extend the spine, as well as strengthen the core a little to support it, and flow though plenty of heart openers. Through our Vinyasas, we'll add in plenty of variations that will leave your spine happy, and your heart open.

Boost your energy and amp up your strength and stamina with this compact but relatively fast-paced and strong power flow. Lots of poses and flows here to work on core strength, balance and stamina. Afterwards, expect to feel alive, well-circulated, and perhaps a little sweaty!

This flow is designed especially for people who are or feel highly sensitive, and for those who are feeling overstimulated. It's perfect for when you need some down time, and need to disconnect from all the busy-ness of the outside world, and connect back in with yourself. We'll begin with a short meditation, then have some gentle and grounding movement, and finish with a relaxing guided Savasana, in which we'll cultivate our own feeling of cocooning. Hopefully, you'll feel more rested and soothed afterwards. 

This short, feel good flow is designed to boost your energy and get you powered up and vibrant for (the rest of) your day. Starting with some breathing - breath of joy - moving into a little bounce, and then some relatively fast-paced Vinyasa flow to get the whole body moving.

This Yin Yang practice is perfect for calm, lower energy, or tired days. Settle into a quiet mood, beginning in a Child's pose with some Yin variations, then move into a little bit of easy flow to open the heart, twist, and stretch the legs, after which we return back to the floor for a reclined twist and heart opener. Props: bolster, 2 blocks, blanket.

This class was live on 28 September 13:00 CET - you can still watch the replay. Come and energise, awaken and invigorate your body and mind in this dynamic and light-hearted full body flow. A little activation, lots of deep breaths, fluid movements, and some fun(ky) transitions will leave you full of energy, bubbly and open.

Ground and reconnect with yourself, then settle into relaxation with this practice. We'll begin with a simple and soothing breathing technique where we lengthen our exhales to calm body and mind. After which, we'll have 25 minutes of simple yet strong and grounding flow. To conclude, we'll practice an 'energy cocoon' meditation (which can be taken in Savasana) to anchor in our grounding. Hopefully it'll leave you feeling centered and relaxed.This class is part of our Body, Breath, Mind program.

This flow is all about cultivating a sense of harmony, tranquility and ease in both body and mind. We begin by harmonising our breath, and then move into flowing movements. Some balancing work and Vinyasa flow helps us bring our focus into the present, and we end with a nice, gentle cool down. 

Inspired by the element of water, this Yin and Yoga Nidra combination is intended to support us in finding equanimity, restoration, and a release of anything that we're ready to let go of. Join me in a few forward fold variations, as well as supported heart openers and a twist, finishing with a Yoga Nidra which includes a waterfall visualisation. It's a lovely class for the end of the day, a luxurious slow morning, or any time you would like a moment of rest. Props (optional): bolster, 2 blocks, blanket.

Your yoga 'apple a day' will give you just the boost necessary to feel like you've moved, worked and opened every part of the body. A well rounded, short flow that is great to start the day with or as a mid-day break. This apple a day practice helps to keep away stiffness, lethargy, and low energy, with plenty of heart openers and energising poses.

Come and 'mellow down' in the evening (or slow mornings, or whenever you feel like it) with this gentle flow that rolls and stretches any tension from the day out of your body, and supports you in feeling relaxed, open, and soothed. We'll keep it mostly low to the ground; the highest points being a down dog, with one lunge on each side just to open up the hips, and a standing forward fold.

This practice is for you if you have been spending a lot of time sitting - whether that be at a desk, at the kitchen table or on the couch. Sitting for prolonged periods of time can lead to back issues, poor posture, and weakened core, back, and glute muscles, as well as increased tension in the body. In this practice, we will work on our core, glutes, and back, while adding in plenty of yummy stretches, twists, and opportunities for relaxation. Hopefully it'll be just the reset your body has been craving!

Come and melt away stress and tension in this gentle flow inspired by the beautiful music of Fred Westra, who has graciously gifted it to us. We begin and end slowly, with deep belly breathing and relaxing, opening movements to allow us to really drop into the body. In the middle, there's just enough movement to get things open and flowing. The physical focus is mainly on opening the hips, shoulders and chest - spots where stress has a tendency to build. If you enjoyed the music, please follow and support Fred on Spotify and check out his website for royalty free yoga and meditation music.

Gooood morning! In this full body flow, we'll get ourselves mobilised and activated for the day ahead. We'll move through plenty of twists and heart openers, freeing up our spine and hips as well. Hopefully you'll feel fresh and ready for your day after this practice!

Allow yourself to drop from the head into the body with these slow, deliberate, tactile movements. The practice stays low to the ground (the highest points we'll reach are a Downward dog and a Standing forward fold) with lots of slow, luxurious stretching and a little self-massage. This is a good one for relaxed days, lazy mornings, or evening wind-downs.

A bit of everything in this 30 minute class, divided into thirds. Start with an energising shakeout and a mini flow with just a little core activation, some lunges, heart openers and twists. After that, we move into some gentler, longer poses to stretch and open up. Finally, some gentle slow breathing carries us into a relaxing Savasana. I hope you enjoy this little reset!

This practice will help you to shift your energy into a state of your choosing. We'll begin with a deep centering, letting go of any tension and stress we might be holding onto, and becoming calm, clear and present. Then we invite in our own personal intention and desired state. After that, we shake and bounce for a few moments, before moving into a full body strengthening and opening Vinyasa flow sequence. During our flow and in our Savasana, we keep connecting back to our intention, so that we can step off the mat having shifted and uplifted our state of being.

Melt away and flow along to the beautiful music of Franco Robert and attune with, and relax into, the senses. This sequence is designed to support that presence, as we move through spiralling, opening movements, some Sun Salutations, and feel-good stretches. Melt completely into your body, and immerse into the feeling of temporary retreat.You can find the playlist accompanying this class here. Support and follow Franco on Bandcamp, Spotify and iTunes.

Just like you might do when Spring cleaning your home, this practice gets into every nook and cranny of the body: fingers, toes, wrists, feet, neck, shoulders, and so on. We are going to squeeze, massage and awaken big and small muscles, so that hopefully, after practice, you feel really free and open - a bit like you've had a full body massage. We'll move through neck releases, twists and spinal movements, wrist, finger, toe and feet stretches, shoulder opening, hamstring, hip and heart opening, through a combination of slow and gentle stretches and Vinyasa flow. We'll end with a supported heart opener, with the option of a little self massage on the block. After all of this, your whole body should feel awakened and tingly!

This practice is for if you have been in some form of hibernation, or you've been inactive for a while (whether that be illness, a moon cycle, Winter, or simply a break from yoga and exercise) and you're ready to emerge. A little activation, a little flow, and lots of opening up. A gentle way to get your energy moving again!

In this six-part program, Vinyasa yoga for beginners, we will explore the fundamental poses of Vinyasa Flow yoga. This practice introduces some of the basic poses, and their alignment, how to adapt them to your body, and things to be mindful of. We'll practice Sukasana or Easy cross-legged pose, Table-top, Cat-Cows, Downward Facing Dog, Plank, Cobra, Forward Fold, Child's pose and Savasana. A good place to start for complete beginners, or if you're looking for a little refresher. You can read more about each of the poses on our Yoga Poses page.

This practice builds upon class 1 of the Vinyasa Yoga for Beginners program, repeating what we've learned. We now add in a sequence of poses called a Sun Salutation variation with lunges. We will also practice the breathing technique often used in Vinyasa yoga classes called Ujjayi breathing.

Part 3 of our Vinyasa Yoga for Beginners program. In this class we will repeat what we've learned in class 1 and 2 as a warm up, adding a lunge twist to our Sun Salutations. After that, we'll explore internal versus external hip rotation, and practice some common externally rotated standing poses, including Warrior 2 and Tree pose, ending with a slightly longer and well deserved Savasana/ Relaxation.

In part 4 of Vinyasa Yoga for Beginners, we'll repeat all that we've practiced so far in classes 1 through 3, and build on this foundation by adding in some new poses. This time we're focusing on internal rotation of the hips. New poses include Warrior 1 and Warrior 3, as well as Chair pose. We finish with a seated forward fold and twist, and conclude in Savasana.

Part 5 of Vinyasa Yoga for Beginners focuses on the common seated and supine (lying down) poses that might be found towards the end of a full Vinyasa yoga class. After briefly repeating the familiar Sun Salutation variations, we'll move into twists and a few forward fold variations. Then, we conclude with a reclined twist, Happy baby pose, Bridge pose and Savasana.

The final part of the Vinyasa Yoga for Beginners program integrates everything we've learned so far into a full practice. It includes repetition of the Sun Salutations and standing posses, adding in Sun Salutation B, and playing with slightly different transitions. After the more dynamic part of the practice, we'll take it to the floor and repeat and bring together our seated and supine poses, ending, as always, with a well-deserved Savasana. Thank you for doing this program with me!

This flow focuses on opening and moving the body in a way that feels gooood! We'll move through the whole body, with an emphasis on opening through the legs, and on balance. Flow through Sun Salutations, forward folds, side squats, with options for Wild thing, Warriors, Eagles, and Standing splits. Then we'll cool it down with some funky seated poses, a heart opener, and deer twist, before relaxing all tingly in Savasana. Hope you enjoy!

Turn the lights low, grab your comfiest clothes and favourite blanket, and settle into a little cocoon for this soothing class. We'll move through a few Yin poses, including reclined butterfly with the option for a heart opening addition, forward fold, Child's pose and more. We end with a lovely Yoga Nidra that allows everything to slow, settle and soften. Perfect to do in the evening, for slow gentle mornings or any time when you need a little break.

Power up the core and boost your energy with this core strength flow! Move through plenty of twists, rockstars, wild things (optional), some balance, and build up shoulder and core strength in dolphin pose - with the option to practice little leg hops or maybe even a forearm balance. Ending with a little relaxation, you'll be fired up for the rest of your day!

Come settle in the present moment, welcome exactly as you are. We'll move through a full body flow, dynamic enough to be awakening but accessible enough to keep our awareness on the intention of this practice: embracing the here and now, resistance-free, with our energy present in our bodies and in this moment. This practice is an invitation to imagine yourself in a warm, welcoming cocoon.

Give the hands and wrists a rest, while moving and flowing through the whole body in this Chaturanga-free flow. Moving from lying-down twists  and slight core activation, to some seated opening work, into an energising standing flow with lunges, twists, Warriors and some balancing. A short cool down in some supine positions leads into Savasana, so that the body can feel relaxed and fully alive. (This one is dedicated to Christine, who requested this class!)

This compact practice is perfect for those moments when you know you want to practice, but you feel like you need to be coaxed into it a little -  for example, slow mornings or an after-work reset. The first half of the practice is nice and gentle and we take time to unravel, settle into the body, release some tension and open up... Then we'll move into a short, powerful flow to recharge our batteries and get the energy moving again. Expect some nice, luxurious stretching in the beginning, and a little core work and standing poses later on. We end with a heart opener and relaxation.

Connect to both a sense of grounding and a sense of lift-off in this practice where we integrate both. Beginning with a mini (really mini) meditation to connect to earth and sky, we then take this intention into our flow. Stability, stretching, heart opening and balance combine in a full body, activating sequence.

Give your hips and shoulders and spine some TLC with this flow designed to stretch, open and activate these areas from multiple angles. We'll flow through twists, eagle arm stretches, fallen angel openings, lunges, lizards and butterflies. This practice will hopefully help open up some sticky spots!

This practice is gentle and relaxed in pace, designed as a soothing flow to do when you're menstruating, or for any time that you'd like a calm, slow, hip opening, softening sequence. There are some downward facing dogs and standing forward bends, which some teachers and practitioners choose to omit during their period. I personally enjoy them and invite you to listen to your body and see what works well for you, during every phase of the month! A little bit of movement and a lot of relaxing, I hope this practice will leave you a little softer and grounded in your body.

This class is a dynamic Vinyasa flow, which will energise you and get your blood pumping again. But at the same time, the way in which we move and the energy behind it is, in a way, more Yin-like. That means that it's very much about feeling and sensing our bodies as we move, and about softness and fluidity within our flow. A lovely practice to help drop into the body, open up and move.

This is a practice to melt away tension, smooth any harsh edges, and relax your physical and energetic body, inviting in a kinder, sweeter, more honey-esque energy. We move through lots of gentle, flowing opening movements for the shoulders, spine, hips and legs. We end with a nice, long supported Bridge pose and supported heart opener for a more Yin-like, calming finish. There will be a couple little 'hacks', too, that help give the nervous system that extra-relaxing boost.

The title says all ... however you feel right now, this class is intended to help you feel even better. We'll start by shaking off any residual "ick" (technical term) and stagnant energy, and then move into some flow designed to uplift and bring in some light. Some backbends, twists and balancing to open and activate the body and a supported heart opener at the end to open and activate the energy body. We'll sprinkle in a few affirmations throughout the class to invite the high vibration of positive words, and there's an invitation, if you like, to add more power to the class intention by playing some background 'frequency music' of your choice.

We all have those days when we just feel soft, floppy, or generally just can't be bothered to do a strong and heated practice - even if we're usually avid Vinyasa practitioners. If you feel like that but still want that lovely, feel-good effect of yoga, this one is for you! We will move, but in a soft, gentle way; one that doesn't try to cover up or necessarily change the calmer, perhaps vulnerable energy that you might be feeling. Rather, we move to release any residual tension in the body and to invite in even more softness. Gentle heart openers, twists, shoulder opening and a little spine, hip and leg love leave the whole body lightly touched and opened. A nice way both to start or end the day gently.

Join Esther and Rose for a journey beginning with a few neural mobilisation techniques to prepare the body for movement. Then enjoy a rhythmic flow that will also give you more ease when sitting in stillness for the last part of the class. Esther will guide you through the neural mobilisation techniques at the beginning and the meditation at the end, and Rose will teach the rhythmic flow in between.This class was originally streamed live on 4th August, 2020.

As the title suggests, the intention of this practice is to bring some fire, energy, heat, power, fun, and lightness back into your being! It's a flow that focuses mainly on core and balance, invites a raise in your body temperature - and perhaps a few light wobbles (after all, fire flickers too). Perfect to start the day with a bit of zest, or for a pick-me-up any time you need it. Of course, we'll end in a relaxed way, hopefully allowing you to feel charged up for the rest of the day. Optional addition to this practice: dance around your living room afterwards to the Take That song that inspired the title!

A quick and strong way to start your day off with some power and energy - or to use as a recharge whenever needed. Begin by activating the entire system with the breath, and then move into plenty of core activation to light that internal fire, combined with twists, balances, and heart opening to leave the body feeling fully alive.

In this practice, we invite in the energy of our own unique light (higher self/ greatest version/ soul - whichever resonates with you the most) and allow that to fill us and take it through our movement. Sometimes in the daily rush of things, we might lose connection to that spark of divinity that is within us all - and it feels so good to reconnect. We begin with a little meditation to connect to that energy, and then move through a loving, opening, in moments perhaps challenging (balance!) flow. We end gently with some Yin-style cooling down on the floor including a nice deep twist and heart opener. Hopefully, you will step into your day feeling more anchored and enlivened by your light energy.

Join Rose in a flow that combines core strengthening, opening and toning the muscles around the hips, and lots of twists and spinal movement to help you feel energised, open and strong. We'll move through heart openers, Eagle arms, Lizards, Pigeons, Warriors, Butterflies and much more!

A short, full-body flow for those moments when you don't have too much time but still want to get moving and get your circulation going. Easily accessible for all levels as a feel-good flow :)

This flow gets its title from the Goddess squat that we visit in a couple of different variations during this class, as well as the energy that we invoke in our bodies. We invite ourselves to become embodied, open, with our energy flowing freely. Bringing the energy into our heart, we begin by rolling out the spine and opening the front body, chest and shoulders. Then we move through a Vinyasa flow, which includes Lizard variations, wide legged forward folds, Dancer's pose, Tree pose (with option for big toe hold leg extension), and of course our Goddess squats! A nice, long cool-down includes Pigeon, Camel, reclined Deer and a few different variations of Legs up the wall to encourage our circulation even more.

Lots of love for the legs here! We strengthen them, stretch them, and balance on them. We flow through Sun Salutations with lunges, Half Splits, Pyramid pose, (side) squat, Side angle, Half moon, Triangle and more. After all that, we start to wind down in a wide-legged forward fold, moving towards a Bridge or maybe Wheel with the option for a leg lift. A seated forward fold and twist wrap it up, hopefully allowing you to feel open, strong and grounded.

Can we love so much that it ripples out into the world? Who knows, but surely it can't hurt to try! This meditation accompanies my talk, Part 3 - Thriving (but you can certainly join if you haven't watched that yet). Here, we connect to a feeling of love, kindness and compassion, filling ourselves so fully with that that we can start to let it overflow into the world and every living being. A feel-good practice for sure!

Let's explore how we can use our awareness of energy to not only find balance, but help us thrive in the world! How can we create daily practices that foster our joy, wellbeing and balance? This talk explores how we can cultivate more of the feeling and energy that we would like to see in our lives and in the world, how we can radiate that out and, ultimately, have a positive influence on our environment as well as ourselves.

In this meditation, which goes with Part 2 of my 'Self-care for challenging times' series (you don't need to have watched that necessarily to join) we practice unhooking ourselves from external energies and influence, and settling inside our own core vibration, finding balance and ease there. Hopefully, through practice, we will learn to become more and more grounded within ourselves so that the external currents become easier to ride.

In part 2 of this series, we explore the idea that we all have a unique energy signature, that we can become aware of and more grounded in through different practices. Doing this allows us to notice how the things we do during the day, the interactions we have and the choices we make affect us and our energy levels. When we're more conscious of that, it becomes easier to cultivate a deeper sense of balance by doing more of what supports and nourishes us, and perhaps find different ways of dealing with the rest. Becoming more balanced and grounded within ourselves, and cultivating deeper compassion to ourselves and others, can often make it easier to stay present and relaxed with what is going on in the world around us.

This meditation, which accompanies Part 1 of my 'Self-care in challenging times' series (although you don't need to have watched that to join) invites you into an 'energy cocoon' of grounding and soothing. It's perfect for when you're feeling sensitive, scattered, fragile or are going through a challenging time. Get cozy and come relax!

In difficult times, it becomes all the more important to care for ourselves in a kind, nurturing way. Especially when - as this happened during Corona virus - the energy of the entire planet is in a state of huge transformation, polarity and distress. In this first part of my mini-series, I discuss some of the basic principles of energy, and how this affects our personal lives, as well as what we can do about it. I talk about the importance of being mindful of our consumption on all levels - whether it be food, news, media, relationships, conversations or entertainment, and how we can shape those things to ground and nurture ourselves in times of challenge. We'll explore the 'contagiousness' of energy, the effects of resistance and practical tools for self-care within it all.

On some days it seems like just getting onto the mat is a Herculean effort... This practice is for those days, or whenever you want a mellow class that isn't too stimulating or strenuous. We'll move a little - just enough to get some stagnant energy flowing - and we'll take it slowly. A gentle warm-up of the body, a light flow to get into the hips and legs, followed by more passive leg and hip stretches and ending with a longer supported Bridge pose and gentle twist. Gift yourself with a little rest!

In this class, taught by Esther and Rose, Esther starts by guiding you through a beautiful opening meditation (self-love in stillness), which is then followed by a gentle, opening flow with Rose. You're invited to become more sensitive to the sensations and signals of your body so as to move in a way that is self-loving and truly serves you. Esther tops the class off with a lovely, guided relaxation. We hope this practice helps you draw in more love energy for yourself, which will ultimately radiate into everything and everyone around you.

Get up and shake! A 15-minute wake-up call and energy shot for your system. We start with a pranic-healing inspired warm-up sequence, opening out all the major joints, and twisting and bouncing. From there we move through some Sun Salutation flows including a heart opener, side body stretch and mini relaxation. Feel alive!

This flow helps you stimulate the body's natural ability to detoxify itself through lots of twists, direct and indirect stimulation of the belly, and activation of the blood and lymph circulation. There's a gentle warm up, a belly massage in Child's pose, lots of twisty flow and a little core work in the middle. We end with a  'waterfall' or Shoulder stand at the end to drain any stagnant fluid from the legs. This class will boost your energy and help create that feeling of freedom, especially in the torso.

Get into your coziest PJs for this practice and have a bolster and a couple of blocks to hand. We begin this class with a supported backbend, to open out the chest and belly after any possible build-up of compression during the day. Then we practice some gentle opening movements including Cat Cow, twists, low lunge, Pigeon, forward folds and side body openers, freeing up any tight spots. The practice finishes with a nice, slow relaxation of the entire body - one that you could also choose to do in bed.

This practice aims to melt open space in and around your heart, physically, energetically and emotionally. We start and end in restorative backbends, with a dynamic flow in the middle. The practice includes some core work to support our spine, Sun Salutations, Half Moon and Sugarcane balances and the option for Wild Thing - all while energising the body through deep breath. In Savasana, the invitation is to invite in even more loving energy to one of the most important recipients: you!

Let's set the tone for a wonderful day together. We'll set an intention and then warm up and wake up the entire body. Twists, side bends, Sun Salutations, heart openers, hip openers, balance: it's all here. Hopefully this class has you starting your day feeling free, open and energised.

There are times when we've been in our habitual movement patterns, postures and chairs for too long. The body can become a bit stagnant, and you might feel you need an energy boost and a fresh perspective. Flow and play here with fluid movements and lots of opportunity to open the heart space and shoulders. We work towards the option for Wild Thing, Rock Star and full Wheel. All, of course, at your own level - this is a class during which you need to be mindful of your boundaries. An energising, invigorating flow that will leave you more open and free in your body.