Regardless of you size, fitness levels or flexibility, yoga is for everybody.
Start your personal journey towards wellness and self-discovery through discovering yourself through each of the asanas. 

WARRIOR II 

Virabhadrasana II or Warrior II pose is one of the most empowering asanas. It's a good way to stretch and tone the legs, thighs, stretching the arms and bringing alignment to the back. On a mental level, this asana is a fantastic confidence booster, connecting us with our inner strength.

REVERSE WARRIOR

Viparita virabhadrasana or reverse warrior is an empowering asana, helping us open up to what is before us, feeling balanced and secure within our own body, mind and soul. The warrior is not afraid to lean backwards, knowing that they will always move forwards with confidence and grace . A great stretch to the legs, hips, thighs, the waist and the torso overall, also providing flexibility to the spine. Find the warrior within you!

UPWARD OR REVERSE PLANK

Purvottanasana or upward/reverse plank strengthens the arms and abdominal muscles. It also works on the heart centre, anahata, helping release any negative emotions or tension. 

FISH POSE

Matsyasana or fish pose is a great asana for stretching the throat, lungs and the abdominal muscles. It also helps relieve menstrual cramps and it activates the throat and heart chakras. 

SIDE PLANK

Vasisthasana or side plank is a great arm strengthening pose which also helps tone the abdomen and the buttocks. It improves concentration and focus, and it has an energising effect on the body and the mind. 

PLOW POSE

Halasana or plow pose provides a deep stretch to the back and improves flexibility of the spine. It has a lovely, calming effect on the mind and stimulates the digestive organs. 

DOWNWARD FACING DOG

Adho Mukha Svanasana or downward facing dog is a great overall stretch of the body and it also strengthens the body and improves overall physical balance. It also has an energising effect on the mind as it is an inversion. 

WILD THING POSE 

Wild thing pose or Camatkarasana is a heart opening pose, bringing our awareness to the heart chakra, anahata. It stretches the lungs and the arms and also opens the hips and stretches the legs and inner thighs. On a mental level, this asana energises the mind and relieves negative emotional tension and stress.

THREAD THE NEEDLE POSE

Parsva balasana or thread the needle pose has a calming effect on the mind, releasing nervous tension. It stretches the neck, back, the arms and the shoulder blades. 

FREE YOGA PROGRAM

This sequence has been designed to energise the body and the mind. It can be done at any point in the day and it tales approx 20 minutes. 

THE MOON SALUTATION

CHANDRA NAMASKAR

The moon salutation helps us channel the energy of the moon. It takes us on an inward journey, looking within whilst going into the different asanas. This salutation is cooling, and provides great benefits for the mental, physical, emotional and spiritual body. 

STANDING FORWARD BEND POSE

Uttanasana or forward bend pose is a great asana for energising the mind. It stretches the legs and provides flexibility to the spine. Forward bends also boost blood circulation and relieve nervous tension, including symptoms of stress and anxiety. 

RABBIT POSE

Sasangasana or rabbit pose brings a fresh supply of oxygen and blood to our head, nourishing our nervous system. Combined with a nice arm stretch from the back to bring more flexibility to the spine, and activating the shoulder blades ​

EXTENDED SIDE ANGLE POSE

extended side angle pose with twist
Variation of revolved extended side angle pose
Utthita Parvakonasana or extended side angle pose, a great asana for toning the legs, lengthening the spine and stretching abdomen, lung, thorax, shoulder and legs. On a mental level, this asana is empowering, helps to boost confidence, has a calming effect and it’s a great way to open the heart and connect with our emotional self. Staying in the pose for longer helps build endurance and muscle strength.

TRIANGLE POSE

Trikonasana or triangle pose is a balancing asana and a great stretch for the legs, back, arms and sides. Trikonasana is all about finding the balance on our feet, standing strong and looking up, feeling confident and empowered. 
​

HALF MOON POSE

Ardha Chandrasana or half moon pose is an intense side stretch and a balancing pose. This asana is beneficial for strengthening the back, legs, hips and abdomen. It also improves flexibility to the spine. Half moon pose has a calming effect, helps with concentration and focus and relieves stress.  

RECLINED HERO POSE

Supta virasana or reclined hero pose is a deep stretch pose, particularly for the thighs. It energises the legs and improves digestion by stretching the abdominal muscles. This asana also helps relieve menstrual cramps and has a calming effect on the mind, helping with headaches and migraines. As a restorative option, use a bolster under the lower back arch. It provides support for the back whilst still being able to feel the amazing benefits of this asana.

COBRA POSE

Bhujangasana - cobra pose, provides flexibility to the spine and a deep bend and stretch to the lower back. It strengthens the arms and stretches the legs and throat. A nice continuation from cobra pose-the twist cobra asana provides a deeper stretch to the abdomen and sides of the torso, and increased flexibility of the spine. ​

MOUNTAIN POSE

Mountain pose is the foundation for all the standing yoga poses, and it also brings the body into correct posture and alignment. Click on the step by step guidance to find out about the dynamic variations of this pose. 

CHILD'S POSE

Balasana or child's pose is a yoga asana which requires little physical effort, but it has many therapeutic benefits. There are different variations for balasana, each one giving the mind space to let go and focus on the breath, the physical, mental, emotional and spiritual bodies. 

TIGER POSE

Vyaghrasana or tiger pose is an empowering pose, providing flexibility to the spine. This pose tones the legs, buttocks, arms and abdomen. It is energising and a balancing pose. Coordinate the movements of this asana with your breathing. It can also be done in a more dynamic sequence. 

HIP OPENING STRETCH

Start your day with an open heart and a flexible mind! This stretch is great for warming up the hips as well before starting the asana practice. 

TREE POSE

Vrksasana or tree pose is a balancing asana, starting from Tadasana. It creates a strong foundation on both feet, and it connects with the first chakra, Mooladhara, the ground chakra responsible for stability in life. On a physical level, tree pose strengthens and tones the legs, and on a mental level it helps with focus and concentration and most importantly becoming centred and balanced within. ​

CROW POSE

Kakasana or crow pose is an advanced arm balancing pose that involves focus, concentration and patience. This pose is great for strengthening the arms and toning the abdomen. It also creates a balanced, centred state and energises the mind and body. 
Physical benefits:
tones the abdomen;
strengthens the arms & wrists;
strengthens the back;
Therapeutic benefits:
empowering;
calms the NS;
teaches patience & body awareness.
activates the lower chakras.

TWISTED HEAD TO KNEE POSE

Parivrtta Janu Sirsasana or twisted head to knee pose is amazing stretch to the hips, thighs and legs. It releases tension from the lower back, improves flexibility of the spine and it helps improve digestion. On a mental level, this pose has a calming effect but energising the mind at the same time because the deeper we go, the more we release. Breathe in and lengthen the spine, exhale and twist, letting yourself slowly sink in deeper without resisting.

LIZARD POSE

Utthan Pristhasana or lizard pose is an asana that helps release tension in the legs and opens the hips. Lizard pose is also good for releasing tension and stress and improves flexibility for the spine. 

WARRIOR III

Virabradhasana lll or warrior lll pose is a powerful asana for bringing mental focus and clarity, physical and emotional strength and grounding, helps align the spine, improves balance and stability on your feet...It’s a great asana to practice in the morning to get you ready for the day ahead feeling confident, focused, determined and action oriented and balanced. 

LEGS UP THE WALL 

Viparita karani or legs up the wall pose is the perfect asana to do just before bed time. It relieves tension from the legs and the feet, soothes the nervous system, increases circulation, helps with lower back pain and calms the mind. 

SUN SALUTATION SEQUENCE 

SURYA NAMASKAR - SALUTE THE SUN
​How do you start your day? Doing a couple of sun salutations every morning before you begin your day will energise you, bringing balance to your body, mind and soul. 

YOGA PROPS

Yoga props can help us on our yoga journey by aiding us to go deeper in a pose and by proving support to our body when going in a pose. There are many benefits that come with each prop and knowing how to use them can really make your yoga practice a nice experience. Learn all about the yoga props and how to use them. 

EXTENDED PUPPY POSE

Uttana Shishosana or extended puppy pose is one of my favourite asanas to stretch the shoulder blades, arms and lengthen the spine. It also improves flexibility of the spine and has a calming effect on the mind. 

BUTTERFLY POSE

Baddha Konasana or ​butterfly pose provides a great stretch to the legs, especially the inner thighs. It’s an intense stretch and a preparatory pose for poses which require a deep extension of the legs. It opens the hips and releases tension from the lower back, providing flexibility to the spine. Bend knees and bring soles of the feet together. Hold the feet with both hands and place elbows near the gap under your knees. Inhale and extend spine, exhale and lean forward, opening the feet like a book. 
Breathe in and elongate the spine, breathe out and lean forward, engaging the core and bringing the lower back forward.

BOAT POSE

Navasana or boat pose gets its name because a boat is will always go through the motions of unsteadiness due to waves. This pose requires us to engage the abdomen, our core space of balance. Things might get shaky, but building strength and balance requires patience and practice. Navasana helps tone the abdomen and improves focus and concentration. 

ARM STRENGTHENING SEQUENCE

A variation of poses which help build arm strength. These asanas help us tone the muscles whilst improving balance and mental clarity.  

YOGIC BICYCLE

A strong core will help us gain a stronger balance within the physical body. The yogic bicycle is a great technique to tone the abdomen and waist. It also improves flexibility of the spine and provides a nice stretch to the shoulder blades. 
Lie down on your back with your knees bent and lifted off the ground. Lift your top part of the torso of the mat and place your hands behind your head, fingers together. Bring your right elbow to your left knee and extend your right leg; then switch to bringing your left elbow to your right knee and extend the left leg. Continue with a sequence of 10, using your breath and engaging the core. 

FINGERS TO FEET UPWARD FORWARD BEND

This fingers to feet upward forward bend pose provides a great stretch to the arms and legs. It also helps tone the abdomen and increases flexibility of the spine. It is an energising pose and helps relieve nervous tension, stress and symptoms of anxiety. 

WIDE - LEGGED FORWARD BEND POSE

Prasarita Padottadasana or wide-legged forward bend pose is an energising inversion pose, bringing fresh supply of blood to the brain. It stretches the legs, improves flexibility of the spine and releases headaches and nervous tension. 

ONE-LEGGED PIGEON POSE

Kapotasana or pigeon pose is a great hip opener and it strenghtens the spine, stretches the legs and relieves nervous and physical tension. ​
*Please check the contraindications for each of the poses. If you are pregnant check with your medical practitioner before proceeding. If you are menstruating, it is best to avoid the inversion poses.