Hatha Yoga Unplugged-Series 1-A Regular Practice

Using the different lunges to prepare the hips, we focus for a short while on balance. Ground work consists of the basic back-bends.

Shorter holds, more transitions, quite a few planks and a whole lot of fun. Dynamic classes are not for everyone, but if you do enjoy them, this one is for you.

The twisting postures are quite versatile. We can use them to prepare or relax the spine. Exactly what remains to be felt in this class. Careful - there's a confusing approach to the surya-namaskar added, just to, well, confuse you.

An all-round practice, this session works every class of asana in sets of three.

A quicker paced class. We do each asana three times, twice for just one breath and then hold for 5 breaths on the final attempt. Also shoulder taps are introduced into planks in the transition phase. Be prepared to sweat. (A block may come in handy)

A relief for some, no surya-namaskaars in this session. We warm up in seated positions, moving on to deep squats to prepare for the standing postures. Reclinng stretches once on the floor and some interesting hip mobility work at the end. Keep a strap handy.

A core warm-up to begin with, working towards some new variations of triangle and revolving triangle, and again lateral core work towards a one armed plank variation. Lots of interesting things to discover in this class.

With an emphasis on hip-opening, this class has a two target postures - bound-hands side angle pose (baddha hasta parsvakonasana) and Seated Sundial pose (upavishta surya-yantrasana). As always, there is no compulsion to achieve the target poses. You will have worked hard enough even if you choose to opt out of them.

The surya-namaskar in this class has an interesting modification, in that, we add a lateral posture and a twist to it. Standing poses include a Gate Latch Pose (parighasana), and a variant of Head to knee pose (Janu shirsasana). A little extra focus on the shoulder-stand to calm us down at the end.

6 surya-namaskaar variations to start with and then moving straight on to seated asana. Our aim is to try the standing bound hands sun-dial posture (a.k.a. Bird of paradise). We have been preparing for this asana over the past few sessions by including bound-hand variations, however, there is no need to complete the target posture when you finally get to it, go easy and stop at any stage of the asana that you are comfortable with.

A few interesting ways to warm up are included in this session. Following which, we do a very basic sequence of standing asana. Ground work focuses on the back. You will require two blocks for this class. In the absence of blocks, a low stool or chair will also do.

Practicing transitions from a lunging position, we have drills coming up in this class. Fantastic for building balance, agility and proprioception .

Every posture twice, in different variations. A relatively easy dynamic class with an all round focus.

In this class we dwell upon the principle of "drishti", the gaze, to build focus and concentration. Fixing the gaze at a particular point during an asana may sound simple but is quite tricky to hold without wavering. As such it is always a good idea to introduce it into the practice with simple asana.

Exploring hip joint rotation and stabilization, we try to move a step closer towards a safe padmasana, the lotus posture.

Five breaths per posture, finding stillness in between asana focusing on back-bends. That's the long description for this class. The short description -- it's a fun one !! Keep your blocks handy , half-moon variations a-plenty .

Preparing for the revolving side angle pose using one legged squat pose, this class focuses on the stretching the outer hips. Target posture on the ground is akarna-dhanurasana (drawing the bow pose)

Half strength, half stretch . Sounds simple, right? It is. However, simple and easy are two different things. ?

14 suryas to begin with , transitions with every asana. Be prepared to work it !

This class starts with some ground work to prepare the spine and hips. Then a few different surya-namaskaars by adding Vyaghrasana (the tiger pose) into the mix, followed by some different forms of uttanasana.

Target posture -Hanumanasana -the front split. Everything in this session is geared towards taking you there. Props required -2 blocks and a belt. As always, but even more so for this one - Be gentle and go further with care !!

This one goes full circle in its sequencing of the type of asana- Reclining, Seated, Standing, Seated and Reclining again. Quite an easy practice. Keep a belt handy.

10 suryas just to warm up. Followed by some concentrated effort of two variations of Warrior 1 , and Standing Bow. Your body will learn how both these asana help each other. The pranayama session consists of Ujjayi but with an emphasis on creating a ratio between the inhale and exhale.

In one word - transitions !

Lots of them.

Great for creating awareness during movement , moving from one asana to another also make the practitioner activate the core automatically so as to maintain balance. 

A long warm up, consisting of the cat , tiger and reclining hand-to-toe poses. All to prepare for 8 standing postures . Pranayama includes Nadi Shodhana and Ujjayi. .

A sequel to the previous session (class 25), taking things a bit further with the standing asana. 2 forms of ujjayi for the Pranayama part of the practice.

An utkatasana between every standing pose and some navasana between every seated asana - have fun !!

In this class the aim is to use drills to increase mobility and strength in the standing postures. As the drills are moving transitions, it might be a good idea to use blocks so as to not force the stretch.

We attempt to imitate the Surya-namaskaars while lying down to start off this session. Target postures -  prasarita-paaduttanasana and Upavistakonasana. (standing wide feet forward bend , and the seated open angle pose)

Inspired by the primary series of Ashtanga Vinyasa Yoga, but in a safer and more accessible form. This sequence may have transitions and movements which are new to you, so please watch the demo / explanations before attempting them.

3 Suryas with modifications to tone the back , then a few standing twist postures. Working towards a plank variation known as the fallen triangle .

4 surya variations, lunging asana, and a bit of extra focus on shoulder opening to help with back-bends. (keep a block handy, we will be attempting bharadwajasana-1 in its full form)

A dynamic sequence with plank variations put in quite often. The seated sequence consists mainly of twists helping you to reach the target pose for the entire week , Ardha-matyendrasana 3.

12 suryas and some interesting ground work to prepare you for the standing leg holds. 3 variations of head-to-knee to work with on the ground.

3 surya variations again, but preceded by a simple standing warm up for the spine using the crescent series. A different form of head-to-knee to ease out the butterfly pose. Simple and effective, enjoy this one.

One of my personal favourite formats for a dynamic practice - running every posture through a sun-salutation. Be prepared to perspire.

Starting off with easy preparatory asana like the cat and tiger, not only to warm up the spine but also to create an awareness of the hip tilt. The class then focuses on forward bends and hip opening for a while culminating with Vasistasana (side plank with toe hold) as the target posture.

Imitation. We are not talking about the best form of flattery here. Rather referring to one of the ways we can prepare for certain asana.

2 surya-namaskaar variations to start off with. The standing postures that follow are done in sets of 3 asana on the same leg before changing sides. Focus when on the ground is on back-bends.

A little extra focus on "waving" the spine to start off with. Some shoulder work while lunging and an interesting seated practice . Pranayama focusses on the difference between the abdominal breath and the complete breath.

Keep a block and belt handy for this one, lots of stretching coming up. Enough said!

Moving towards Natrajasana, this class will flow through slowly but powerfully, opening the hip flexors and the chest with loads of back-bends.

A slow build up towards the target posture - urdhva mukha paschimuttanasana ( upward facing back stretch) . Ujjayi with an external retention as part of  the pranayama practice.

An all round dynamic class , placing a little extra emphasis on prasarita-paad-uttanasana by using it as a transition between standing postures.

A slow strong forward folding leading to a kneeling variation of parsva-uttanasana. Also known as a half split. Pranayama consists of kapalbhatti with an external retention and reclining ujjayi.

No planks , no transitionary vinyasa, just a slow flow with a focus on backbends at the end of class. Spoiler alert - a boat-half boat movement at the end of class to release the lower back.

Forward bends are the focus when we get down to the ground, but we prepare for seated forward bends by working the hips first. Pranayama consists of viloma with an external retention.

This class is entirely focused on the standing postures interspaced with different planks. At the end however, is a beautiful little bit with different variations in the shoulder-bridge to neutralize the spine.

Figuring out how to use the hips and core during the postures where we raise the legs, we will need two blocks or maybe even a chair for this class.

Focus - back-bends , going into crescent lunges with varying lengths. Pranayama consists of five sets of kapalbhatti.

A little surprise almost at the end of class, preceded by a fair bit of preparation using ground based asana.

Good news - no planks in this dynamic class. Bad news - lots of standing asana, all following a squat variation.

The suryas include a three-legged down dog to increase effort and mobility. Following which is a wonderful mix of reclining and standing asana really working upon the stretch of the legs.

Almost a dynamic class, the power of repetition put to good use. Keep a block handy for half-moon and revolving half-moon.

Sometimes strength work is the best warm-up. Squats , planks and locusts lead you to the end postures -akarna-dhanurasana 1 & 2.

Forward bending with the feet spread apart - easier for some , harder for others. The key is to keep the legs active and allow the hip to tilt forward in the space created. In this class , we approach prasarita-paad-uttanasana and Upavistakonasana through varied preparations.

Completing the weeks practice with heaps of transitions in between asana and aspiring towards the same target as the previous two classes -  akarna-dhanurasana.

The series of standing postures in this class really dwells upon the balance and strength, and their relation to each other. Pranayama consists of two parts-  Kapalbhatti with an external retention, and ujjayi .

A rather different approach in this class. We have a few mini-sequences consisting of three asana. In all of these we are always creating an environment of preparation for the third asana, which, strangely so, is a relaxing posture.

12 suryas and dynamic sequence with slow descents into the low plank thrown in for good measure. Remember to breathe!

a little bonus tutorial for students who have been asking

a little bonus tutorial for students who have been asking