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Balanced Boost - Mindful & Fit

Your Classes:

By Esther Ekhart, David Lurey, José de Groot, Anat Geiger, Jennilee Toner, James Reeves, Irina Verwer, Andrew Wrenn, Marlene Henny, Nichi Green, Francesca Giusti, Jeff Phenix, Aki Omori

Follow the classes in order. Take as long as you need for the programme. We recommend you add in at least one rest day from your physical practice per week.

fun and fit flow: build your stamina

Day 1 - Fun & fit: Build your stamina

21:53

fun and fit flow: build your stamina

20 minutes of continuous flow, rising from the floor and working up to a dynamic sequence which moves from Downward Dog to Scorpion Dog, to Crescent pose into a Standing split and back to Scorpion Dog - repeating a few times to turn up the heat. Simple and effective way to build stamina and strength. Enjoy, yogis.

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 21:53
Style Vinyasa Flow
Extra content
Alternative mindful & mellow class

If you want a more mellow program - try this 20 min slow mindful pick me up with Esther Ekhart instead! 

Relaxed and mellow on the floor

Day 2 - Mindful & mellow: Relaxed and mellow on the floor

25:38

Relaxed and mellow on the floor

Gentle supine start using a bolster and working on gentle energising Viloma pranayama. Gentle and effortless moving on the floor with the breath followed by passive Yin/Restorative work with bolsters to finish - delicious!

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About this class
Teacher Jeff Phenix
Level Level 1
Duration 25:38
Style Yin Yoga, Restorative
Extra content
Alternative fun and fit class

Try this Yoga with weights class - 20 fun minutes with Jennilee Toner!

Morning flow 2

Day 3 - Fun & fit: A morning flow

23:40

Morning flow 2

A short twisting flow class to wake you up and energise the spine. Suitable for all levels.

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About this class
Teacher Nichi Green
Level Level 1, Level 2
Duration 23:40
Style Vinyasa Flow
Extra content
Mindful & mellow alternative class

Unwind the spine in this mellow 'Sideways with Somatics' class by Lisa Petersen

Short and healing practice

Day 4 - Mindful & mellow: Short & healing practice

17:04

short & healing practice

If you feel under the weather, are stressed out, tired, can’t sleep or are just longing for a slow, restorative practice – this one’s for you!

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About this class
Teacher Irina Verwer
Level All Levels
Duration 17:04
Style Hatha, Restorative
Extra content
Fun & fit alternative class

Try this 'Creative and energizing Sun Saluting' practice with Irina if you want more fun and fit! 

Hello flow

Day 5 - Fun & fit: Hello Flow

20:22

Hello Flow

Hello to your body, Hello to the moment, Hello! We will start in ‘classic David style’ with rolling the joints, followed by some Lunge-Salute variations, a handful of standing poses and we finish awake and ready to go.

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About this class
Teacher David Lurey
Level All Levels
Duration 20:22
Style Vinyasa Flow
Extra content
Mindful & mellow alternative class

Join James Reeves in this mellow 'Swaying palms' class and explore a mellow alternative to the Sun Salutations. 

Mellow hips and lower back

Day 6 & 7 - Mindful & mellow: Mellow hips and lower back

24:02

Mellow hips and lower back

Ground yourself to a mellow and calm place within. Gently release lower back and hips, hamstrings, side bending the spine and releasing any tension in the back of the body. Ends with a lovely relaxation.

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About this class
Teacher Francesca Giusti
Level All Levels
Duration 24:02
Style Hatha, Vinyasa Flow
Extra content
Day 7 - FREE day

Take a day of rest...

Take a day to give your body a break. Maybe listen to one of our talks or try a meditation

Fun & fit alternative

Join Francesca in this active 'Mandala Sun Salutations' class for a more active alternative. 

Mindful and mellow: relax and restore

Day 8 - Mindful & mellow: Relax and restore

32:05

Mindful and mellow: relax and restore

You'll feel relaxed and restored after this lovely feel good class! We establish a breathing pattern that will help your nervous system settle down and to activate the rest and digest response of the body. First flow through some poses like cat cows and Sun Salutations with this particular breathing rhythme, then after that we hold poses like Uttanasana (standing forward bend), Adho mukha svanasana (donward facing dog pose), Malasana (squat pose), Sphynx pose and Paschimottanasana (seated forward bend) longer supporting ourselves to allow the mind and body to relax even deeper...

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 32:05
Style Hatha
Extra content
Fun and fit alternative

For a fun and fit alternative try Esthers class "Circular Sun Salutations

Tiramisu

Day 9 - Fun & fit: Tiramisu

31:35

Tiramisu

Tiramisu means "pick me up" in Italian, probably a nod to the coffee in this popular dessert, and that is exactly what this class is meant to do: pick us up from slugishness and laziness and make us all bright and clear again. And the sweetness after is a dessert in itself (almost).

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About this class
Teacher Anat Geiger
Level Level 1, Level 2
Duration 31:35
Style Vinyasa Flow
Extra content
A mindful & mellow alternative

Unwind and soften the sharp edges in this 'Chill out Yin' class with Anat. 

Nurturing the lower back

Day 10 - Mindful Mellow: Nurturing the lower back

33:31

Nurturing the lower back

A lovely, calm, nurturing class, incorporating some subtle but incredibly effective movements and breath work to give your back the special care and attention it deserves. Props: a couple of blocks and a blanket.

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About this class
Teacher Andrew Wrenn
Level All Levels
Duration 33:31
Style Hatha
Extra content
A fun & fit alternative

Improve your core stability and strength in this "Yoga for core strength' class with Andrew Wrenn. 

Be the change

Day 11 - Fun & fit: Be the change

31:00

Be the change

This short, dynamic flow packs a punch and is simple to follow, which stokes the fire of the body-mind into change. Expect to feel refreshed, sparkling and relaxed. You may need some blocks for this practice.

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About this class
Teacher Katy Appleton
Level All Levels
Duration 31:00
Style Vinyasa Flow
Extra content
A mindful and mellow alternative

Ground the mind in this 'Rest assured' class with Esther Ekhart. 

Simple space-creating, gentle energiser

Day 12 - Mindful & Mellow: Gentle energiser

36:34

Simple space-creating, gentle energiser

A very simple practice using the awareness of our body surface to create space on the inside. Refreshing, energising and relaxing, this class will get you going during the day or help you to release tension and become more restful in the evening. When we are stressed, feel down or hold an unhelpful posture all day, we lose our inner space - both physically and psychologically.  Use this practice to remember the lively space inside of you.

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About this class
Teacher Aki Omori
Level All Levels
Duration 36:34
Style Hatha, Somatics
Extra content
A fun & fit alternative

Move through this 'Dancing warrior' sequence with Marlene Henny. 

Hand pan flow 2

Day 13 & 14 - Fun & fit: Hand pan flow

30:14

Hand pan flow 2

Join Nichi for this very special general continuous flow class, accompanied by Alex on the hand pans. Moving with music and breath is a wonderful way to get into a very deep, meditative space in your yoga practice. A fantastic class for when you really need to unwind and switch off.

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About this class
Teacher Nichi Green
Level All Levels
Duration 30:14
Style Vinyasa Flow
Extra content
Day 14 - FREE day

Take a day of rest...

Take a day to give your body a break. Maybe listen to one of our talks or try a meditation

A mindful & mellow alternative

Stretch your shoulders in this 'Supple shoulders' restorative class with Nichi Green. 

Slow fit flow

Day 15 - Fun & fit: Slow fit flow

49:40

Slow fit flow

There is so much in this steady flow that will challenge your strength and get your heart rate up. Expect Side planks, standing pose flows with Warriors, a Chair pose flow, Skandasana with a twist, backbends and much much more. Upbeat and energising whilst leaving you relaxed and satisfied.

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 49:40
Style Vinyasa Flow, Slow Flow
Extra content
A mindful & mellow alternative

Join Esther Ekhart in her 'Surrendering to stillness' Yin class. 

Light up the moon

Day 16: Light up the moon

46:15

Light up the moon

Hatha Yoga gets its name from two principle channels found in the energy body and 'Ha-Tha' can be translated as 'Sun-Moon'. The lunar channel has a calming, soothing and stabilising effect on our mind. Leading a busy life? Find it hard to switch down a gear in your yoga practice? Then try this; I guarantee it'll leave you feeling quiet in your mind and at ease in your life.

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About this class
Teacher James Reeves
Level All Levels
Duration 46:15
Style Hatha, Restorative
Extra content
A fun & fit alternative

Strengthen and lengthen in this 'Shadow style' class with Jeff Phenix. 

Fun & fit with Jennilee

Day 17: Fun & Fit with Jennilee

42:11

Fun & Fit with Jennilee

Join Jennilee in this fun Vinyasa flow that incorporates arm strength, core strength, backbends and hip openers. You will certainly feel fit after this invigorating practice!

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About this class
Teacher Jennilee Toner
Level Level 2, Level 3
Duration 42:11
Style Vinyasa Flow
Extra content
A mindful & mellow alternative

Or join Jennilee in her therapeutic 'Yoga as therapy: hips' class insead. 

Mindful release of chi

Day 18 - Mindful & mellow: Mindful release of chi

40:24

Mindful release of chi

Connecting with what is in this moment, however pleasant or unpleasant. Practicing specific movements to gather and enhance the chi flow in the fingers, arms, shoulders and legs. Opening up to the chi flow leaves you feeling relaxed and makes you let go of mind ’stuff'. After having moved the chi we continue with Yin poses to release tension in the back and hips. This sequence is great if you don't have much time and feel stagnant or tense in your whole body. You can do this sequence before a stronger Yang yoga practice. Props: blanket, blocks and a pillow.

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About this class
Teacher José de Groot
Level All Levels
Duration 40:24
Style Yin Yang Yoga, Mixed movement
Extra content
A fun & fit alternative

Prepare yourself for the Bird of Paradise Pose in this fun 'Take me to paradise' class with MacKenzie Miller. 

Set your Target

Day 19: 'Set your target' - A fun & fit 1 hour special with Marlene Henny

61:19

Set your target

A nice yet strong practice to set your target, introducing a new pose called set your target. A nice inspirational flow inspired by bow and arrow pose.

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About this class
Teacher Marlene Henny
Level All Levels
Duration 61:19
Style Vinyasa Flow, Slow Flow
Extra content
A mindful and mellow alternative

Join George in his 'Mindful yoga' class. 

Mindful Mellow Flow 6 (with music)

Day 20: Mellow & mindful 1 hour music flow with David Lurey

61:51

A mindful mellow flow with music

The 6th installment of Mindful Mellow Flow filmed on 9th November when David was dealing with some intense emotions from the election in the USA. An overall feeling of trusting that the universe only gives us the tests we are ready for filled our hearts while practicing this mellow flow. We start on the floor with some hip openers, rising up to some flowing ‘juicy’ hip opening waves of poses and eventually finding our way back to the floor. There are some very ‘mellow’ parts on the floor and some more ‘un-mellow’ parts with a handful of balancing poses, so adapt the poses to your level of Mellow. Special thanks to these great musicians for sharing their music for this class. Please support their generosity and buy some of their music. You can find the full list of music here.

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About this class
Teacher David Lurey
Level All Levels
Duration 61:51
Style Vinyasa Flow
Extra content
A fun & fit alternative

Join Julie Martin (with Sandra Carson) in her Fluid Warrior class.

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