Vinyasa Yoga for Strength and Agility; Body Works Prana Flow

If you have tight hamstrings, you are loving to love this lesson. This short class is going to help you learn how to fold more deeply into your seated forward bend. As you follow along, continue with your slow breathing, and allow the instructions to assist you in gaining a deeper opening in the back of your legs and lower back. Try it. It's a daily necessity, so put it on your daily to-do list! You can also try it using a yoga block, or big rolled up towel, under your knees. Enjoy! Namaste.

This class is a short 15 minute vinyasa yoga flow. We start by snuggling onto the floor on our backs and enlivening our energy through side, back and front body stretch and strengthening. Gaining a clear focused mind, we move to cleansing twists and side planks, and then add in leg lunges to awaken the entire body from head to toe :-) With Prana flowing, and a feel good sensation, we easily move to the floor and stretch out any remaining tensions so that there is a feeling of peace, connection to self and that beautiful moment of being grounded into your gorgeous body. You are now awakened and ready for the rest of your day. Enjoy. Namaste!

Here is an easy idea for you to follow along that will increase the capacity of your breath. During yoga breathing, known as pranayama breath, you are trying to breath as fully as possible into both lungs. Filling up with fresh oxygen on the inhale, and releases old on the exhale. Try this lesson and see if it helps you to expand your breath into your body! And enjoy the effects on your mind and body. Namaste

Today, I have an easy stretch for you to try out. You can do this either sitting or standing, and as many times per day as you like. This is a great neck and shoulder stretch! Especially for those of you who are looking at phones, laptops and tablets a lot. Which is probably the majority of us these days. Follow along, let your breath move freely, and enjoy! Namaste!

Wake up body and breath connections in this smooth flowing 10 minute Vinyasa Yoga class. Ideal to try my style of teaching, or when you only have a short moment for your practice. Begin by stretching your arms and legs while elongating your spine. Lunge deeply and strengthen your legs in Chair pose. Prepare your core with easy abdominals to be ready for a delicious bridge pose, opening your heart centre. Sigh deeply as you let go of tensions in a supported twist. Get grounded into your fluid strength and then feel the balance between body, mind and energy. Namaste!

This is a special tip for you guys to get you in the mood for more. This 'One Minute Tip' is to help you to understand how the ribs can push up out of the body when you take your arms above your head, and how to correct this, using the breath exhale pattern. This way your abdominals are engaged. Try it and see you soon, I hope!

A short lesson on how to improvise with yoga equipment. If you do not have your own yoga block or belt, here are some ideas to help you out. Look around your space and you'll find some easy ways to improvise! Enjoy getting creative with this one. I hope you like this lesson, namaste.

Let's begin! Sitting on a yoga block, or stack of books, you ground yourselves into the earth and begin finding your awareness to your breath. You start easy with smooth spinal movements, and embodying relaxation techniques. You move into circular motion of the torso to awaken your spine, followed by doing abdominal strength work to raise your energy. Then leg work combined with core work to spread your attention throughout all your body. Ok, we are ready to flow and get going! Keeping the core connections you have established; you have lunging sequences, twisting movements, and warrior yoga postures, as well as shoulder openers. Awaken your mind with an interesting single leg balance to get to Third Warrior balance, and then get deep into the hips in Goddess pose - which is wide legged squatting. Standing Splits is your peak pose, and if you dare to; try to balance here. It's fun! Supported Bridge pose is the icing on the cake, cooling and slowing down the body so that you are ready to unwind in seated twists, deep tissue outer hips stretches, and hamstring stretches in forward bends. After opening the front of your thighs, to stretch quadricep muscles, we are ready to fall back and soften into the earth. Meet the earth with your body, and relax. Very well done.

You are starting lying down on your mat today, in Savasana resting pose! First we take a moment for you to connect to your yoga breath, and to feel your body with the earth beneath you. You then breath open your sides, front and back body, with a combination of core work and full body stretches. You awaken your body and senses, by training with yoga asanas in this lying down reclined position, helping you to connect to your inner Prana flow. Moving off the floor, you then create space around the spine with twists and upper torso bodywork. The class progresses into Warrior variations that include plank and Side Angle pose and then builds towards a challenging balancing, heart opening sequence through Dancer’s Pose and Figure 4 outer hip stretch. Find your inner calm and feel your mind get super focused into the present moment! Afterwards you unwind and stretch out in forward bends, reclined hips stretches and tension relieving supported twists. Savasana follows; a deep relaxation to calm your nervous system. Namaste!

You are half way through your Body Works Prana Flow course! In this Vinyasa Flow class you begin on your back in Constructive Rest, settling into your body and breath. The focus today is softening the tension in the upper part of your body, in order to create freedom and mobility in the shoulders, neck and arms. You warm up with core work, then flow through lunge sequences, and after dive into detoxing twisting sequences. A variety of twisting poses helps you to stabilise your legs and increase your awareness of abdominal control. After increasing range of motion in the spine and shoulders, you work your way towards Twisting Parsvottanasana; enhancing circulation and firming the glutes, legs and ankles. Feel free to use a block or similar to assist you here. Lying down again, you open your shoulders and heart in Bridge pose. Opening the chest feels easy from the effects of the previous shoulder openers you did. Then you stretch out the outer hips, spine, lower back and legs before resting yourself deeply in Savasana. Open heart, open mind; that’s Yoga!

This class encourages you to experience yoga breath variations! Connect to your body using a simple version of the Breath of Fire yoga breathing. Inviting you to awaken spinal energy, release old blockages and call universal love towards you. Continuing on with the physical yoga asanas; you're training your body to awaken with a combination of core work to strengthen your front body, a lunge and warrior sequence to engage all the body, along with flowing movement to enhance your energy. Then you move into the back body strengtheners that open your heart and move energy towards your upper body. Balancing comes in a challenging chair pose variation, try to breathe deeply and keep smiling! And you get to work again with the Breath of fire practice in low boat pose, this deepens your abdominal strength and raises your vibration. You are now gaining a sense of being grounded into your strong legs, arms, front and back body, while keeping a freedom in your neck and shoulders. Have a yoga block and strap handy, or find something similar around your house, and enjoy the feeling of being connected to your body, and clear in your mind. Namaste!

Sitting tall; you slow down, and connect mind, body and breathing. You increase your breath capacity by stretching the diaphragm in side bends and seated twists. The focus of this class is Hips and Core so you begin by massaging out the hips while on all fours, and then warm up with strong Plank variations. Lunging and twisting postures enliven your entire body, opening up any stuck places especially in chest and upper back. Warrior poses lead into Goddess pose, keep breathing! In this deep squat, you simultaneously stretch and tone the oblique muscles in the sides of body. Challenging and a lot of fun! Going further into the hip opening you sequence through a low lunge movement series - into one-sided squatting that loosens the tops of your legs and lower back. Your back bending come from the ground up; from being on your belly, you move into Bow pose and then engage your Core in forearm plank pose. Feeling well worked out, you start your wind down. In seated twists and forward bends, you find your energy has risen and your mind has calmed. Then it’s time for a luxurious stretch for hips, legs and back before you slip easily into Savasana and relax.

This class begins by awakening and moving the front, back and sides of the body to unite body, mind and breath connections. A strong class that works out your legs, core and back body, with lunge sequences, twisting postures, and a fun, squatting Boat Pose variation. A challenge to anyone who sometimes can’t figure out which is their right or left sides! So worth it for the great brain exercise you will get. After connecting to your core, releasing your prayers and opening specific body parts, you spread your energy throughout your entire body in Warrior Poses. Then a Wide Legged Forward Bend sequence will leave you feeling alive and energetic. Your heart opening backbends are through Camel Pose while being on your knees, use a rolled up towel or something like it if you need extra knee cushioning. After you take a sweet cool down. Stretch out your hips and lower back in Pigeon Pose, and your hamstrings and middle back in a seated Forward Bend series. A little time left to reap the benefits of your practice in a nourishing Savasana. Well done!

Lying on your back in Savasana is your first pose. Here, you are finding your breath and slowing down your thoughts. You continue your Pranayama breathing, combined with leg and arms stretches that open your sides and engages your front core. Slow, specific and steady today, you are opening the chest, lengthening the spine, and stretching the hamstring muscles at the back of your legs. You then have a sweet movement flow that takes you from low lunge to runners lunge, deeply releasing the back of the legs. With clear anatomical alignment instructions, you flow into Warrior 1, side plank, and Parsvotanasana. You take time to clarify each pose, moving concisely, with plenty of time to find the breath for assistance. Reverse Table opens your heart and brings a burst of energy to every part of your body. Whole body connecting to breath, and prana flow. To unwind; seated twists massage the spine and releases tension from the shoulders. Head to knee pose softens the outer hips, and as we take our final poses to stretch out we continue with clarity throughout the body and breath. The result is a quiet, calm and centering Savasana as you rest into relaxation.

Is this class you will find combinations of core strengthening exercises, with uplifting flowing yoga sequences, to make up a feel-good vinyasa yoga experience. In your seated posture, you start finding your mind-body-breath connections, and then ease into hip stretches. Moving onto hands and knees, you begin energising the core and building heat in the centre of the body. Abdominal work continues on your back, so that when you come to Down Dog posture, you have already established a high level of Prana (innate energy). This nourishing Prana is flowing from your core, throughout your entire body, bringing energy nutrients to your cells. Lunge variations open your hips, and strengthen your legs and feet into the earth. You have a flowing yoga sequence that involves twisting, balancing and core connections, and of course breath! Plenty of opportunities to feel you are moving from the centre of your body, and creating that healing, spaciousness in your body that you love doing yoga for! Sweet stretches afterwards - legs, hips, lower back and sides, so that you fall into a deep and delicious Savasana, feeling good!

Unite body, mind and breath with an invigorating Kapalabhati breath practice to start today's class. This will elevate your Prana, your yoga energy, real fast! You are working on your core to begin, including front body core, back body core, and side core, in a series of plank and side plank variations. After igniting the abdominals all around your waist, you are warming up your entire body in lunges, upper back strengthening and stretching, and Warrier pose sequencing. Once you have calmed and focused your mind completely, and created balance through right and left sides of your body, you enter a sweet back bending flow. These asanas open your heart like a sweet, blossoming flower. Opening heart and throat chakras means that you are releasing old tensions and creating a regeneration of Pranic flow through your communication centres. Cooling off then, and stretching your entire body out, with simple stretches for hamstrings, spine and hips leave you feeling peaceful and ready to rest quietly in Savasana. Lovely!

A smooth paced class to ignite abdominals and build shoulder strength. After breathing into your body awareness from a seated position, you then continue to awaken your body with strengthening variations from all fours. These are stabilising your front and back body, while building heat. Moving into lunging sequences with emphasis on core connections, then wide legged forward bending with shoulder opening. You also have plank pose, to prepare the entire body for the shoulder work that’s on the way! And it’s here - moving from forearm plank into Dolphin pose to really turn on those shoulders of yours. Breathe deeply! Throughout the class you have deep stretches in between all the strength work, including a delicious shoulder opener to release any tensions in your upper body and chest. Ending with Bridge pose to open your heart and upper body, and twists and forward bends to cleanse and detox, and release tensions. You are ready to relax in Savasana. Hope you enjoy your core and shoulders today! Namaste.

Todays class is a side body focused class. You are starting slow and easing tensions around the head, neck and shoulders. You are bringing awareness to the upper body, and enlivening your yoga breath work. You then awaken the front of body, and built warmth, with reclining core work. Afterwards, you are moving into vinyasa flowing sequences that stretch the back of the legs and tone, stretch and lengthen the entire body. Then getting specifically into the activity of the side body, to create strength and length along the sets of external oblique muscles and abdominals. You also have warrior poses and plenty of interesting flow sequences! Stretch out hips, legs, sides, and lower back afterwards, in reclined thread the needle pose. Well done, now you get to relax fully in savasana. Super! Feel good for the rest of you day :-)

In this class you begin lying on your back, where you relax into the present moment awareness and tune into your bodies state of being. When you start moving its to wake up the back of your legs, and strengthen the major leg muscle groups, while at the same time opening up your chest and undoing and 'computer' posture. Then you work with clarity into lunge sequencing, emphasising the use of your back body, and afterwards you are flowing into warrior poses which energise all the body in a total flow from head to toe. You have plenty of leg work, twisting poses, and variations of the beloved bridge pose. Core work comes next to realign your core centre, and to feel grounded and balanced. You have deep tissue stretches up next! You lengthen the muscle groups you have toned, with sweet seated stretches aimed at opening your hips and your lower back. Lie back into Happy Baby pose to stretch the inner legs and to undue tensions in your head and neck, and with a deep luxurious sigh, you sink into the earth in a sweet, nourishing savasana.

Lying on your back, you begin by taking your awareness to the movement of the rib area where the front abdominals layers are, as you deepen into your Yoga breath work. You activate the upper and lower abdominals and when your energy has risen, you flow into lunges, chest openers and hamstring stretch and strengthening. The yoga posture sequencing in this class concentrates your focus onto the upper abdominal, and how to engage them, while allowing the shoulders space to release and loosen. There are interesting arms stretches, warrior variations, and flowing side stretches that raise your energy while strengthening the entire body. Dolphin pose is your peak pose; keeping your core connected and your shoulders open and flexible. These Dolphin variations also challenge your legs and you will be sure to feel strong and vibrant afterwards! To cool down after the Dolphin fun, you have the Bridge backbend lying on your back, to open your heart and continue freeing the shoulders. After stretching out legs, arms, abdominals, and shoulders, we are ready to drop deeply into a soft and smooth Savasana.

Starting on your back, you release your mind and find your connection to your yoga breathing patterns of slow inhale and exhale. Once established, you begin to ease into stretches of your legs, and torso, with knee to chest pose variations. Then flowing on into an interesting lunging series, that simultaneously is including yoga variations of chest and shoulder opening. Focus your attention on the breath and movement connections to energise your body, and balance all body functions. A challenging Table pose variation comes next, this is to strengthen your arms, your front and back core body, and, to open your chest and heart area. When it's time to release the deep tissues, you are stretching the quadriceps muscles of the front thigh, and then hamstring muscle groups at the back of the legs. Being in lying down reclined poses to stretch and unwind, helps you to undo any knots and lengthen the body where it needs it most. Then, it's bliss to simple let go, sensing how centered and balanced you are, and allow yourself a moment for resting in savasana. Namaste!

Starting sitting up tall on a yoga block or stack of books, in cross-legged Sukasana shape, you deepen your awareness towards your yoga breath. You begin warming up your upper body, shoulders, and neck, while sitting and connecting to your body space. Then you move to all 4’s to warm-up your spine, lower legs, and ankles. Plank pose variations raises your energy and strengthens your back body and front core muscles. This leads to high lunging sequences to open your hips and prepare for squatting. Feel free to put your heels on a block, or second rolled up mat, to assist your squat. Now you are ready to move into bigger leg squats, to work out the inseams of the legs and hamstrings. These poses including movements that tone and stretch the sides of the body. Flowing through warrior sequences comes next, to release any old energy, while simultaneously stretching out your neck and shoulders. Third warrior sequences are your peak poses where you bring it all together; fun and challenging! Warming down feels very good, very rewarding. You stretch all around the hips, into the lower back, length of the spine, and across the upper body, head and neck. Shake it out, it’s time for Savasana. Very well done!

This class begins with a 10 minute awakening practice, sitting on your mat in Sukasana. Sukasana is a cross legged seated posture, in which you are free to develop your breath and body awareness. This deeply clears your mind of any unnecessary chatter and moves you towards an awakened state of being. Breath of Fire practice invigorates the abdominals and starts to builds energy throughout your body. With clear and precise instructions, you are then yoga flowing into lunges, back body energisers, and warrior pose sequences. You have an interesting crescent pose variation that opens the heart, and then leads up to our big Energiser Up pose! It's Parsvottanasana, with an invigorating back body challenge routine! Sitting down again, you'll move through one more flow. You are combining working out abdominals in boat pose, with chest opening in the reverse table posture. Your heart and core become energized! Finally you are winding down with easy twists and forward bends, and you are ready for a lovely, well deserved Savasana, to rest and renew.

If you have tightness in your toes, feet and ankles then this is the best stretch to help you out. Releasing toes and feet has an amazing effect throughout the entire body, think reflexology! This works. Try it and I would love to hear your thoughts :-) Enjoy transforming your complete self with this simple, but challenging, stretch. Namaste.

Well done to you for your great body work! Coming to the mat and dedicated time each day to your practice is already a great achievement. This is a message of congratulations to you, for being here practicing with me, for becoming greater than who you thought you were, and for honouring yourself and your body, mind and heart connections. Now that you are shining, go and share your light with the world. See you for the next course! NAMASTE! Niamh