Andrew Wrenn Follow
Andrew is a British Wheel of Yoga-trained teacher who fuses breath-coordinated movement and classical postures to promote strength, mobility and balance.
Tapping into your vitality
Feeling a little flat and need a boost? This short practice awakens your vitality, prana, and life force. We'll do some free movements, hip circles, arm swings and body tapping to awaken your energy and delight!
Movement and breath for sciatica and lower back pain
Yoga is ultimately a spiritual practice but the subtle enquiry of body and mind means it also has many therapeutic benefits. This practice is beneficial for sciatic pain and lower back issues and energetically it helps to soothe and realign the energies in the lower part of our bodies. Practice this class regularly to help maintain lower back and sciatic wellbeing.
Soothing and sublime - Treat yourself
In a world which often expects us to be productive and to be continually planning ahead, why not treat yourself to some time dedicated purely to yourself? These are simple movements, lovingly shared to help soothe your nervous system and release tension from your body and mind.
This class is an invitation to immerse yourself in the present moment using the tools of your practice, body and breath. We begin by cultivating the right frame of mind and approach with few rounds of Savitri pranayama. Then we welcome the subtle openings this practice has to offer with some classical postures including Pigeon and Gecko, whilst having the time and opportunity to witness and explore our inner landscape. The practice finishes as it begins – with our soulful and soothing breath. Enjoy.
Living your truth in the here and now
How many times do we find ourselves judging our practice or our lives; always looking to improve, always wanting to get somewhere?This practice is a gentle reminder to experience ourselves in the here and now. Yes, we can plan and look forward to deepening our practice or becoming stronger or more flexible – but what does that say about us and our lives, right here, right now? Why wait for a better version of yourself when you have all that life has to reveal, right here and now? Physically, this practice involves Sun salutations, Triangle, Warrior 1-3, Heron posture and Wheel. And throughout is the gentle reminder to be aware not just of the shapes you are making, but also your approach to your practice, which is your approach to yourself.
Coping strategies for mental health and life
Life can, at times, be challenging and demanding which may lead us to feel overwhelmed and out of control. We can't control life and the world us around but there are some simple tools we can use to help us take a step back – to give ourselves time to process, check in with ourselves and to be gentle, forgiving and kind. Here are some simple movement, breathwork (pranayama) and relaxation techniques to help you cope.The practice starts at 04:57.
Ease into space
This practice is an invitation to feel at ease with yourself and in the postures as you create and explore the space in your body and in your mind. We'll practice side bends such as Gate pose and rotated Head to Knee posture, combining movement with breath and the influence of gravity to feel more open and less contracted. As you immerse yourself in your practice – a gift to yourself – perhaps you'll feel the inner space and harmony that is our true nature. Enjoy and delight!
A sunshine celebration
We are part of nature. In Sanskrit the word yoga means to yoke, to join or to connect. This class invites you to connect with and embrace the sun. It opens with the Gayatri mantra and includes Surya Namaska, Sun bird pose, some gentle breath-coordinated arm movements, and Surya Bhedana pranayama. Hopefully after this heartfelt practice you will feel as if you’ve been immersed in the healing, nurturing rays of the sun.
A gift to yourself
This floor Hatha practice invites you to find gratitude, not only for your ability to practice, but also for the circumstances in your life that allow you to practice. This is not a workout, this is time dedicated to yourself without the distractions of everyday life. It’s a simple practice to nourish, to heal and to restore, finishing with a short relaxation.
15 minutes of Hatha
In world where every moment seems to be rushed, give yourself the luxury of 15 minutes dedicated to the subtle enquiry of yourself, physically, mentally, emotionally and spiritually. Includes simple standing and seated postures to steady and ground you, to soothe your nervous system and strengthen your body without force.
The art of folding forwards
We are more familiar with the fronts of our bodies than the backs of them. This practice reveals the subtle physical adjustments needed to allow your body to welcome you deeper into forward bends. This is explored in standing and seated poses. As we explore the biomechanics of this shape, the other benefits - a calmed mind and soothed nervous system - may also be revealed. Enjoy!
Hatha to help you feel delightful
Just unrolling our mat sets an intention. It is a statement we make that we are dedicating time to ourselves – without all of the distractions of everyday life. This class, in the Hatha tradition, offers the opportunity to connect and explore the subtler aspects of ourselves – physically, mentally, emotionally and spiritually – and to perhaps realise we are so much more than our feelings. Our practice gives us the opportunity to view ourselves from a different perspective. With classical postures such as Downward facing dog, Swan, forward bends and twists, this practice will promote grounding and calm, and a connection with the stillness and clarity which we all possess. Enjoy!
Love and compassion through movement and breath
How we carry and hold our bodies echoes what we are experiencing on an emotional level. In this class we explore the psycho-physical connection between movement and emotion. We practice chest-opening postures such as Swan, Warrior and Tree pose before taking it down to the mat to explore Camel posture variations.
The journey to Hanumanasana
Hanumanasana is one of the more challenging postures in the practice of yoga. The purpose of this practice is to explore the journey rather than the destination. It’s also about exploring your approach to your practice and to yourself - not just about the form and the shape. We explore opening and releasing the hamstrings with different lunges and standing postures. This class finishes with full Hanumanasana - though you definitely don't need to be able to do the full posture to benefit from this session. You might like a block for this practice.
Pranayama and movement for emotional harmony
We all have moments where we feel things getting on top of us - whether in relationships, work or because of wider, global events. Yoga has the precious tool of pranayama (breath work) to help us realise how we feel. This realisation means we have the opportunity to move on, to leave behind negativity, and to embrace the person we are in the here and now. We’ll practice Breath of Fire, some free movement, Kapalabhati and Surya Bhedha pranayama to reveal the subtler layers of our being and to harmonise with the moment.
Hip openers for a comfortable seat
To be at ease with your posture is to be at ease with yourself. Tight hips, hamstrings and hip flexors can make a seated position feel awkward and uncomfortable. Luxuriate in this longer practice as you immerse yourself in hip openers such as pigeon, head of cow and a hip opening cobra variation. Enjoy and sit happy!
The art of backbending
There’s no need to be a gymnast or contortionist to explore and enjoy the art of backbending. In this practice, we focus on technique and approach. With our breath as our guide, simple postures such as Cobra are explored with an emphasis on exploring the process rather than achieving the pose. This can then (for those who want to) be translated into more advanced practices.
Yoga is a physical practice and, at the same time, a state of being. Let’s create an oasis of calm and clarity through the practice of grounding standing postures such as Tree and Warrior. We'll then move down to the floor with Locust variations to reconnect with ourselves and experience the sanctity of stillness in mind, body and breath through the medium of our physical bodies.
Complete and utter relaxation
This is a practice where you don't even need to leave the comfort of your bed/couch. There can be a tendency to want to be productive with your yoga though, as we move through our practice, it is more about what we let go of or leave behind as opposed to what we gain or achieve.This subtle practice uses different forms of relaxation, very simple bodily arrangements and our sacred breath to soothe, relieve stress and calm the nervous system.
The impermanence of emotions
This sensitive practice combines gentle movements with gentle words. We explore the different aspects of being –physical, mental and emotional. This heartfelt practice is an invitation to consider that however we are feeling right now, it will change. This can be reassuring, especially when we are feeling down, stressed and anxious. Like clouds in the sky, these emotions will drift and dissolve…
Breathing the Divine into your practice
An inspiring practice infused with breath-coordinated movement. It is said we that receive from the universe when we inhale, and we give back to the universe when we exhale. Our breath in considered sacred. In this class we'll move through classical postures such as Chair posture, Warrior one and Bridge. This practice is guided by your own breath; your mind, body and breath becoming one.
Open hips, open mind: Reveal your true potential
A gentle yet challenging (as challenging as you want to make it) approach to hip movement and stability. It is said tension can lodge itself within our bodies – our hips being one of these areas. Allow your body to invite you to go deeper with postures such as Cobbler, wide legged forward bends, twists and a surprise at the end if you want to explore Firefly! Enjoy.
Celebrate your body with movement and postures
We're delighted to announce the return of Andrew Wrenn! And what better way to reacquaint yourself with him than this?! Celebrate the movements and sensations you experience through this upbeat practice. Starting with a simple flow, moving through classical standing postures, you are then invited down upon the mat for Gate posture and variations. As always, you’re encouraged to listen to your body and celebrate the experience as opposed to labelling or criticising. Enjoy!
The Humble Warrior
When we envisage a Warrior, we may think of the characteristics of strength, fearlessness and courage. While this may be accurate, we can get too caught up in the 'glory' of this vision, which can promote and feed the ego. What about those times when we do not feel strong or courageous? Have we in some way failed? Of course not. By bowing in Warrior (Humble Warrior) we surrender our heads to our hearts, our higher selves. Use this practice to explore your own inner Warrior and witness the power of bowing to the Humble Warrior within. We will explore the different Warrior postures as well as some breath-coordinated movements.
Move from a foundation of contentment
As we move through our practice, and indeed our lives, we are confronted with challenges, internal dialogue and drama. This is perfectly natural. However, it is not always necessary to react to these thoughts, feelings and emotions. We all possess the ability to witness our thoughts, feelings and emotions without getting too involved. With practice, and using the medium of our bodies and our breath, we can face the challenges that arise in our practice without adding to the mental chatter and drama. This is what moving from a foundation of contentment means. This is a relatively gentle practice, the onus being upon the experience more than the outcome.
Combining strength and balance with contentment
A short but intense practice exploring arm balancing whilst staying in the present moment. Starting with a few limbering movements and wrist articulations, this practice moves into the preparation for 8 Crooked Limbs posture or Eight-angle pose (Astavakrasana). After moving into the posture, resting briefly, you are invited to move from Astavakrasana into Koundinyasana. As much as the practice is a physical challenge, the ultimate challenge is to stay present and move through the practice from a foundation of contentment.
Immerse yourself in Hatha
Dedicate an hour entirely to yourself and the delights of your yoga practice. This complete immersion in all of the different aspects of the yoga tradition - meditation, pranayama, asana, mudra and bandhas - is paced to to stimulate, strengthen and restore. We'll journey through classical asana such as Triangle and Warrior 1 and 3 with variations, Garland posture variation with a twist, and variations on Bridge pose. We'll finish the practice with Ujjaji breath and a short but sweet relaxation. Enjoy this authentic experience of a tradition that dates back for thousands of years.
A playful standing sequence that physically moves and articulates all of the major joints in the body. A great practice to do after a long time spent sitting down or travelling. This was a sequence passed onto Andrew from a teacher years ago (thanks Jenny!) and energetically it reinforces the Nadi that surrounds the body - your aura.
Open hips for a steady seat
The first reference to a posture in the yoga tradition (Patanjali's Yoga Sutras) refers not to any standing posture or balance but simply to your seat - your seated position. This practice uses different postures and movements such as variations on Pigeon posture and head to knee posture to encourage open hips for free movement and a comfortable seat.
Stress and tension release for shoulders and neck
This practice can compliment your regular asana practice as a tonic for your neck and shoulders to help to open and release, or it may be used if you are recovering from and neck or shoulder issues. Alternatively, if you are approaching your practice from a more emotive aspect then this class is perfect to breathe away the stresses and pressures of life that can manifest physically within our bodies. Using simple techniques, this practice can be taken anywhere with you - in your lunch break, after a long trip... as long as you have room to move and a floor to support you!
Pranayama and the three Bandhas
Prana means 'life force, life energy', ayama means 'to extend or expand'. Bandha means 'to lock or to hold'. Combined, they provide very powerful tools to energise and vitalise our bodies. [A word or precaution before taking this practice: if you have any abdominal issues, are pregnant, suffer from high or low blood pressure, this practice isn't for you right now.]This class is designed as an introduction to the progression of your pranayama practice and to give an insight into some of the colourful and mystical aspects of the science of yoga. The practice starts with the Savitri ratio, introducing small breath retentions. The chin lock and root lock (Jalandhara and Mula bandha) are then introduced, practiced and combined with the Savitri ratio. The practice moves on to the introduction of Uddiyana bandha with demonstrations and the time to explore before finishing with Maha bandha - the three locks combined - finishing with a short time in Savasana. If you are called to look deeper in this ancient tradition, give this class a go!
Why do we practice yoga? Talk and guided meditation
Without delving into the different systems, practices and philosophical approaches to yoga, this simple but direct talk underlines the fundamentals in your approach to yoga, yourself and the world around you. Speaking from his own insights and experiences, Andrew explores the experience of 'self', our true nature and how we can recognise this in our yoga practice and our every day life. Following the talk, Andrew will guide you through a simple but effective meditation. This is not about visualisation, but your direct connection with, if you like, your 'Higher' self. Simple but heartfelt.
Hatha yoga for tight hamstrings
After a brief description of Hatha yoga and its principles, Andrew takes you on a journey of your hamstrings, exploring different postures and movements - making you aware not only of the physical sensations, but also the influence your practice has on you mentally and emotionally. You'll be guided through lunges and supine hamstring stretches, leading ultimately to variations of Hanumanasana (the 'Splits').
Start the new day with a short but complete yoga practice. From sitting, you'll be guided up to standing for some energising, breath-coordinated body movements to awaken and energise the body and mind, and free your spirit. With transitions from Down dog to Up dog, twists and passive Pigeon, let this be a delightful start to your new day.
Pranayama pick me up
Using the sublime practice of pranayama to steady the nervous system and then gently stimulate and energise the mind and body at times of low energy or when you simply need a bit of a boost. Starting from sitting and witnessing the natural breath, Andrew first introduces the Savitri ratio to bring about balance and harmony. Andrew also explains and demonstrates how you can use the Bandhas with different breathing practices, all the while, encouraging you to pay close attention to how they affect the way you feel.
Flowing with your life force
Prana is our life force, our life energy... It moves with our breath, it flows around us, it flows through us. In this class, we use postures such as Warrior, Triangle and Downward Facing Dog combined with movements which will perhaps give you an actual feeling and experience of prana. This will help you to explore your own practice on a more intimate level, to remove blockages and to refine your approach to your practice and your life. Let the prana flow!
Expanding into space
As we explore the different aspects of our practice, physically, mentally and emotionally, there can be a tendency towards introspection and viewing our practice purely from the mind's eye. This class invites you to explore and experience your practice from within your body, as well as the space around your body; the space into which your body moves. This can help you develop an awareness of your anatomical posture - for example, feeling your arm is vertical as opposed to thinking your arm is vertical - and it can also take you out of your thoughts and into your senses and the experience of the unfolding universe around you. After all, the true definition of yoga is union; to join and to connect.
Strengthen and prepare for headstand
To receive the full benefits of a posture, it is a good idea to able to maintain and stay with ease in the given posture. In this class, we focus upon building strength around the neck and upper body in preparation for Headstand. You'll learn the different techniques for limbering up and strengthening, before easing your way into variations that at first don't put load on the head and neck. We'll then gradually work up to the full expression of the posture.
Hip and hop flow
A fluid thirty minutes of flow with a focus upon hip-opening postures. After a few moments to centre and arrive, this vital practice starts from standing with a few rounds of jump / hop-back Sun Salutations to warm the body and get the energy moving. From Downward Facing Dog into Side Angle posture with the option of binding, allow yourself to led down onto the mat for hip opening lunges and perhaps into a funky arm balance. This is repeated on the other side before the practice slows and cools to Extended Child's pose and finally into a short but sweet relaxation.
Cultivating focus (Dharana) in your practice
How you approach your yoga practice is how you approach different aspects of yourself. No matter the style or intensity of your practice - from meditation to advanced asana - your focus and approach to the practice should remain constant, using just the right amount of physical and mental effort so you become the witness of the process, as opposed to becoming lost in the process. Let Andrew lead you through seated and 'Sunbird' poses, Downward Facing Dog, then into an interesting standing balance that focuses upon the change in focal point (Drishti). Once back down on the mat, different variations of Cow face pose are offered with an invitation to focus internally, as well as on the (external) physical shape that is made. Enjoy!
Fire (Agni) flow
Agni is fire and our fire centre is experienced in the body's midsection behind the navel. Stimulating Agni is said to internally heat and purify the body and aid digestive power. We begin with Agni Sara, the breath of fire, then move through a series of different postures such as Bridge and standing and seated twists, fanning the flames of the inner fire and awakening you to the potential of your practice and your self.
Nauli Kriya with Agni Sara
Yoga can appear to be a predominantly physical, posture-based practice when, in fact, the science of yoga includes many different practices relating to the mind-body experience. The practice of Nauli Kriya is one such practice. It stimulates and strengthens the abdominal region, improves digestion and aids elimination. This practice also has a strong energetic influence, especially when combined with Agni Sara, the Breath of Fire. Andrew first demonstrates the different parts of the practice, including stance and breathing techniques, then leads you through the practice. Why not make it part of your daily routine?
Yoga for when you don't feel like practicing!
We've all been there...too tired, too stressed, not enough time or simply can't be bothered to unroll the mat and practice. There can be a tendency to always want to be 'productive', to get somewhere, to achieve something - even with your yoga, when the state of yoga is always there. This laid-back practice gives you the opportunity to experience your inner calm and clarity without the physical and mental pressures to 'practice' yoga. Sit with Andrew for three minutes, connecting with yourself on all of the different levels, then head down onto the mat for Sleeping Bound Angle posture with an upper back release. We then move onto our side into a gentle but refreshing breath-coordinated twist, before using a support to help release tension from the lower back. We finish with a short Savasana.
Awaken your serpent power!
Shakti is the manifest feminine energy of the universe. Kundalini is the Shakti energy in the form of a curled snake in the base chakra at the base of the spine. With this back bending, energy releasing practice we explore the different manifestations of the Cobra posture and awaken our serpent power! Includes striking Cobra, hissing Cobra, Cobra twists, Cobra hip openers and King Cobra.
No fancy transitions or complicated flows, just yoga pure and simple. A Hatha practice starting with Mudra and a short meditation, followed by Down dog and leading to standing. We practice the Breath of Fire then move through a few rounds of Sun salutations to prepare mind and body for classical standing postures such as Extended Side Angle, Reverse Triangle, Wide legged forwards bends, and a twisting balance. We move back down to the mat to enjoy the delights of holding a Wide legged forward bend and a variation of Fish posture. We practice a few rounds of Samavritti ration breathing, ending with a short but sweet relaxation. Simple, focused and pure.
Yoga for addictive tendencies
First we realise our tendencies through reflection and sitting, without judgment toward ourselves. To realise we can witness our thoughts and emotions means, to some extent, we need not be carried along with them. We use the tools of yoga, alternate nostril breathing to soothe, balance and harmonise, forwards bends to calm and quieten, and supine postures to ground and nurture. This class isn't a quick fix but a reassurance and reminder of the impermanence of everything; our bodies, thoughts, emotions and even addictive tendencies. It's also a reminder that however often we may fall into negative habits or thought patterns, that every new breath is a new beginning, a fresh start and a foundation of contentment to move on through this life.
Stillness in posture, stillness in mind
A practice which challenges you physically, but also challenges the nature of the mind. By definition, yoga is the ultimate connection with our higher selves, with the manifest and unmanifest universe. But how often does our yoga practice become like an exercise, to be completed and then let go of? Give yourselves the opportunity to fully explore all of the different aspects of being through your practice; physical, mental, emotional and spiritual. Instead of the yoga distracting you from day to day life, let it reveal your tendencies and life patterns so that you may invite the changes to flow and unfold with the universe. The class begins with a few moments sitting, moving through Warrior 1 and Tree pose, all held for a little longer. Once down on the mat, experience stillness in Staff posture, Bound Angle posture and finally, Bridge. We conclude the class with a short and soothing relaxation.
The divine breath
Our breath is sacred. We receive from the universe as we inhale, we give back to the universe as we exhale. This class begins with a few moments to find focus, centre and connect with our breath. We start sitting, then do some gentle chest and shoulder openers to facilitate a more complete breath. Andrew then leads you to either a kneeling or seated position for some arm and wrist articulating movements whilst practicing the Ujjayi breath. The practice is sealed with a few moments spent lying down to experience the cosmic connection between mind, body and breath.
Breath, mind and body in the Hatha tradition
This practice explores the sublime connection - the union - between our bodies and our breath. The class begins with breath awareness and a few rounds of Pranayama, moving into Downward facing dog and standing poses, and then into a series of breath-coordinated movements, including variations on Mountain, Side angle and Chair posture. We then slow down the pace of the practice and end with a short meditation reflecting on the connection between breath, mind and body.
Tiger hips and lion's roar
Inspired by teaching children, this practice involves asana with animal names. Taught in the Hatha tradition, explore Butterfly and Lion posture, a challenging variation of Tiger posture, followed by Turtle posture and a short but sweet relaxation.
Wake up and sparkle
With a morning practice in mind, this class brings about a vibrancy, a sparkle, a joy to move, feel and breathe! We start with tantric Nadi Shodhana, moving into kneeling Sun Salutations, and progress to standing Sun Salutations with the option of jumping back. Delight in practicing standing lunges, Warrior III and opening side bends before moving back down into a squat and finally into some energy-releasing backbends. Time is given at the end for a short but powerful relaxation.
Guided relaxation for stress, anxiety and a good night's sleep
Practice either seated on your mat or from the comfort of your bed. Beginning with a short talk about our relationship with ourself, our lives and the experience of the present moment, let Andrew soothe your nervous system with a guided sensory awareness experience. This is followed with a simple breath visualisation to centre, ground and restore. A simple yet delightfully sublime practice for all.
As the crow flies
An exploration not only of the physical dynamics of crow posture but also a witnessing of the inner landscape, your mental and physical reaction to even the thought of the posture and practice. After limbering up wrists, arms and body, the first tentative steps of the arm balance are explored. This may then lead into full crow posture or one of the alternatives. For those looking to go deeper, side crow is explored, demonstrated and explained. Ultimately, the full crow sequence is demonstrated, moving from three point headstand into front crow, side crow and back to front crow. After this powerful practice, release and restore with a short relaxation.
15 minute yoga fix
A short but complete Hatha practice which gives you access to your yoga practice when life becomes a little too busy. Ideal for mornings, evenings or when you find yourself with a few minutes to spare and can dedicate this time to yourself through the delight of your practice. Beginning with Down Dog variations, into the 'swimming breath' from standing, then some Sun Salutations, before coming back down to the mat to take a twist in Butterfly posture. Finally, we sit in stillness for a few precious moments.
Flying forward bends
Explore the dynamic between the release of a forward bend combined with powerful core support and possible arm balances. After a few moments cultivating the right frame of mind, the practice begins with a 'Swallow dive' forward bend, leading into flowing down dog/ updog movements. You are then invited to sit, with twists and lifts from Staff posture, plus a breath-coordinated flowing transition from a forward bend into Plough posture. As the energy/prana builds, the practice takes you into wide-legged forward bend and ultimately leads into Firefly pose.
Dance with the Divine
Connecting with the Divine within and the Divine around us. Beginning with Prana Mudra from sitting, the awakening energy then manifests into spirals and circling movements and moves from down on the mat up to standing. Feel the strength of the Divine in variations of Goddess pose and Dancer's posture before slowing the practice down to kneeling and Yoni mudra, and connecting physically with Mother Earth as you lie face down in Crocodile. The practice concludes with a soul-soothing guided relaxation.
Sumptuous side bends
Create a feeling of space in your side ribs to encourage a deep and full breath. Using different side bends, wide legged forward bends and twists, allow your body and your heart space to open through your practice. Finally, as you move back down to the mat, your side ribs and chest will open in a variation of fish posture.
30 minute empowerment practice
Half an hour of empowering asana. The practice begins with Striking Cobra and builds into a balance from Down Dog, and into Chair posture variations as we come to standing. We then move from a bound Forward Bend in Tree variation and back down to the mat. Once grounded on the mat, Bridge posture leads into Upward Facing Bow, and if you feel up to it, standing from Wheel and then dropping back for a short but sweet relaxation. Practice this 5 minute meditation as well as part of our Empowerment Challenge.
Yoga for a busy mind
Do you find your mind busy, your thoughts scattered all over the place? Sometimes just asana (physical postures) alone can be a temporary distraction from the fluctuations of the mind. With this practice, using pranayama and mudra followed by a breath visualisation, Andrew soothes you into a quieter state of simply being.
Asana, Pranayama, Mudra and Bandha
Reinforcing the fundamentals of the Hatha yoga tradition, this longer practice unites mind, body and breath. With an introduction to Mula Bandha and combining it with the Samavritti breathing ratio to open the practice, Andrew gently reminds you of these subtle energetic aspects as you move through familiar asana (postures) - both standing and down upon the mat. As you open physically, mentally and maybe spiritually to your practice, the last few moments are spent sitting to allow you to process and assimilate.
Rejuvenate and restore
Using the tools and techniques of Hatha yoga to subtly energise your body, whilst at the same time releasing tension and stress. Beginning from sitting with Asureya Bheda pranayama, the practice unfolds as your stress is released. We then take it down to the mat, using a cushion or a block to support the pelvis in a restorative posture. After taking the time to let the lower back release, we luxuriate in a supported twist. After returning back to sitting, feel the fluidity of the spine as you are guided into a twist and then a releasing forward bend. Finally, allow yourself to be guided down onto your mat with a simple yet effective breath and body visualisation.
Empowerment through practice
Empower yourself with this stronger practice. The empowerment comes not from performing the asana but the realisation of the asana, whether you get into the final posture or not. Your awareness of self, thoughts and emotions is the empowerment, the postures are simply the tools. Find your way through Down dogs, Up dogs, arm balances, backbends..finishing with an optional Headstand.
Neck and shoulder tension release
The muscles of our necks support the weight of our heads all day long. This can create tension if we sit at a desk or in a car for prolonged periods. On an emotional level, our neck and shoulders can be places where tension can manifest. The practice starts after a few moments sitting down on the mat using the support of a cushion and a blanket. After a few minutes of allowing the muscles of the neck to relax, from a seated position, Andrew lovingly guides you through some gentle movments and articulation to free the tension and the stress.
Find your foundation - standing postures for centring
Do you ever find yourself mentally scattered, too many things to do, too much on your mind? Use the tools of yoga to bring your mind into the present, find your focus, arrive within yourself. The practice starts down on the mat, with a literal connection with your feet, massaging and articulating your toes, connecting with your nerve endings. Andrew then leads you up to standing to feel and find your balance and your connection between your body and Mother Earth. Through the simplicity of standing postures, Warriors, Half Moon pose, Triangle and Chair postures, let the practice of physically holding the posture return your mind to the experience of the present moment. The practice finishes with a short walking meditation from one end of the mat, increasing your sensitivity to poise, balance and your connection to the universe around you. Enjoy!
A full yogic experience
A slower paced longer practice in the Hatha tradition. Be gently led, but without too much talk to allow you to 'feel' the practice for yourselves. Beginning with pranayama and delicious stillness, the practice unfolds with classical postures held for longer with Mountain Posture resting moments in between each standing pose. After completing the asana you are led through a simple meditation and relaxation to complete your yogic experience.
The art of balance
Of all the postures, balancing - whether on your feet hands or bottom - requires the right frame of mind and a sensitive approach to your practice. We begin sitting with a few rounds of alternate nostril breathing to help cultivate the right frame of mind. We then move into balances from an all fours position, then from Downward facing dog and up to standing. Finding your foundation with some foot and toe articulation, Andrew calmly leads you into a series of standing balances until you are guided back down to the mat. There's also the option of an arm balance (Crow posture) and the practice concludes by balancing on your sitting bones with variations upon the theme of Boat posture (Navasana).
Hatha hip delight
Approach your practice from a physical, mental, emotional and spiritual dimension with this Hatha class which focuses on hip mobility, strength and support. From classical bound angle posture (Baddha Konasana) with a twist into Tiger posture variations, the practice moves fluidly into Pigeon posture variations, Seated twists and ultimately into Wide-legged forward bend and Turtle posture. Find your own pace, your own level and delight!
Flexibility / Mobility
When time is at a premium, busy days, busy lives, it can be difficult to make yoga part of your day. With this in mind, 'zen 10' is a short and simple practice to bring you into your body and into the present - a brief respite from a busy day. Using a short meditation, grounding Hatha standing postures and a supine twist, bring quality and space back into your day with this short, but rewarding practice.
Opening the back door to your heart
Yoga works more than just from a physical platform, so our practice often gives rise to thoughts and the release of emotions. This can be especially so when relating to our hearts and heart space. This mystical and emotive area is usually thought of as being at the front of our bodies, when in fact we can be restricted physically and emotionally in our heart centres through our upper back. This gently-releasing practice works on the physical, emotional and spiritual level using asana such as Eagle posture arms in kneeling, Swan posture variations, Sphinx posture variations and Down dog, as well as an upper body expanding Pranayama and then short relaxation at the end. Bliss...
Embracing your sensuality
Sensuality and sexuality are an aspect of our human nature. There can be a tendency to deny these feelings or even suppress them, which can lead to emotional and even physical disharmony. Using mudra to represent the feminine and the masculine energy, the practice moves through movements to energise the Muladhara, Svadhisthana and Manipura chakras. These postures and movements also help to release tension from the hips, pelvis and lower back. As the breath connects the body with the mind, the practice culminates with pranayama (Savitri ratio), combined with Ashwini mudra, before you're guided down onto the mat for a short relaxation.
20 minutes of pure Hatha
Experience the calm, clarity, flexibility and strengthening from a classical Hatha practice in the space of just 20 minutes. Move from Downward Dog into Sun Salutations, Side Angle posture, balances, hip openers, twists and back bends. All the time guided by the ebb and the flow of your own breath for that complete Hatha bliss.
Winding down for a good night's sleep
Immerse yourself in total peace and tranquility with this soothing practice that can even be done in the comfort of your bed! Starting with a muscular breath coordinated release, the tensions of the day are then breathed away with gentle twisting, moving onto your front as your breath guides you deeper into relaxation. The session finishes with a short relaxation to carry you away to restful bliss.
Tools for transformation
A class for all levels, whether you are a complete beginner or are looking to refresh your approach to your practice, this class offers different variations and approaches to the postures. Beginning with a short, mindful meditation and then some gentle limbering movements. Andrew leads you into Triangle and Warrior posture with clear and careful instruction, then into a Tree posture variation. Once you move back down to the mat, seated with extended legs, allow yourself to be guided into a twist and a half forward bend. The practice concludes with breath awareness and a short relaxation.
Love...It's a word that evokes different thoughts and different emotions. But what is the nature of love? Do we love one person differently to another? Does love change? With this short talk and meditation, explore your own experience of love and from where it arises. In the process, you may develop further insights into the nature of who you truly are.
A beginners' guide to Pranayama
It can seem the world of yoga is dominated by postures and physical exercises. Pranayama is the art of breath awareness and breath control. The breath is the bridge between the body and the mind, so what affects the breath affects both body and mind. This beginners' introduction is suitable for everyone, no matter how long you have been practicing yoga. Starting with simple breath awareness, Andrew invites you to lie down on the mat and physically feel the three parts of the breath using your hands. This leads to a breath coordinated arm movement in three different stages, again to increase breath and body awareness. Moving up into seated position upon the mat (or a chair) Andrew introduces the Ujjayi breath and the Savitri ratio. The practice finishes with a brief relaxation back down upon the mat.
Awaken to the new day dawning
A short and delightful practice to welcome the day. Starting with seated twists and side bends, the practice warms into salutations to the rising sun and flowing standing postures. The practice continues down to the mat with a forward bend, Boat posture and Bridge. Awaken, stretch, breathe and delight!
Restore, release and relax
A gentle, loving and nurturing practice where you can indulge yourself in the simplicity of surrendering to how you feel in this present moment. After tuning into your thoughts and feelings, Andrew leads you down to the mat in preparation for the subtly energising 'Sun Piercing attitude' pranayama. Then we return down on the mat in an embrace with earth, supported, nurtured and restored. This heartfelt practice finishes with a short enquiring relaxation.
Shiva Shakti practice
A powerful practice blending the philosophical with the physical. Short, flowing sequences are balanced with resting postures to bring balance and harmony to our masculine and feminine aspects. The concept of Shakti is introduced as the energy of the manifest universe projected upon pure consciousness. Asanas include variations of Warrior poses, Crow and Rabbit postures. The practice then slows down and the physical, mental and emotional are harmonised with alternate nostril breathing and a short relaxation.
Steadiness of posture, clarity of mind
Each time you unroll your mat, what are your intentions? Are you aware of your thoughts and what you are bringing to your practice? There is a tendency to always be looking for new postures and new styles to feed and provide a distraction for our busy minds. Whatever we bring to our practice is temporarily forgotten as we lose ourselves in the physicality - but is this yoga? Allow Andrew to take you deeper into the fascinating and complexity of mind, breath, and body with these simple and classical arrangements of postures. Beginning with a short meditation to arrive to your practice, take a journey into postures such as down dog, triangle, wide legged forward bend and tree, holding them for longer, giving you the opportunity to explore your thoughts, your feelings and emotions, at the same time cultivating strength of body and maybe steadiness of mind.
The art of back bending
Allowing your breath to be the guide through this exploration of back bending. Andrew leads you into some of the classical backbends such as bridge, cobra, camel and bow posture. With compassionate guidance, learn to experience your edge in your back bend and then relax deeper (and safely) into your practice.
Ultimate chill out
We start with a muscular release relaxation to soothe and let go of tension from the body. This soulful practice then moves into a more conventional meditation position. Using a breath visualisation, the tensions and stresses of the mind float away like clouds in a clear blue sky. The practice then moves back down to the mat to finish with a deep relaxation.
Mantra and mudra for a complete breath
A powerful combination of sound (mantra) and Hasta mudra (hand gestures) to explore the breath in the lower, mid and upper lungs. Each hand mudra is associated with the mantra to stimulate a particular part of the lung. After experiencing your breath in different parts, the final mantra unites the whole of the lungs with the mantra to unify and facilitate the full or yogic breath.
Stress busting twists
A relaxing and stress releasing practice of twists from down on the mat. From semi-supine twists, guided by your own breath, Andrew leads you to a gentle Sphinx posture twist and then back to a semi-supine twist which is held for a little longer. The twists relieve tension from hips, lower back and also your shoulders and neck. Treat yourself!
Breath, body, mind and spirit - a Hatha experience
Our breath is the bridge between the body and the mind. When blending these together we open to the experience of being. This class in the Hatha tradition starts with Pranayama (Savitri ratio) and moves into Sun Salutations and classical standing yoga postures, held for a little longer. Coming back down to the floor, Andrew then guides us into twists from a squat, Crow pose, an arm balance from a forward bend, and finishes with Bridge posture or Upward Facing Bow. Teachings from the heart with love and compassion.
Journey towards Pincha
Pincha Mayurasana can be a daunting posture to approach. Andrew introduces just the idea of the posture as you move through shoulder and chest opening postures to prepare you for the beginnings of the posture. Only when you find yourself with a variation of the posture that suits where you are with it, are you then encouraged to explore further. Ultimately, without the psychological comfort of the wall, there is the suggestion to try lifting up. In the process, you may face some physical and psychological challenges!
Detox for the lungs
Our lungs, naturally, are organs of detoxification. Allow this practice to facilitate the free movement of your breath. We start down on the mat, with postures to open your side ribs and deepen the cycle of the breath. The practice becomes more stimulating for the lungs with variations upon Bhastrika pranayama and standing twists with an empowered breath. The practice then quietens down as you are encouraged to gently lengthen your exhalation.
Elvis pelvis, hip flexor heaven
A playful title that introduces you to the complex muscular arrangement that gives movement and flexibility to our hips, quadriceps and lower back. Working firstly from down on the mat with pelvic rotations and hip flexor stretches, moving through a series of lunges and Gate posture variations, then up to standing with free pelvic movement. Andrew then guides you back down to the mat for a powerful flexion of your quads and hip flexures.
Opening to the experience of simply being
Do you ever find yourself lost in thought, burdened by the demands of a modern lifestyle? Can you remember the simple joys you may have experienced as a child, of watching a leaf fall from a tree or the sound of birdsong? Use this joyful practice to let go, to surrender to the experience of simply being. This class can be practiced either seated upon the floor or in the comfort of a chair. After a few moments of grounding, your body and breath combine in a breath-coordinated movement, a simple twist and then some Savitri pranayama for a few rounds. The practice finishes either seated or lying down with a visualisation and relaxation.
Mindfulness through movement
A quiet, calm but deceptively challenging practice. Do you find in your practice a separation between the physical and the mindful or meditational aspects of yoga? Andrew first introduces the concept of mindfulness and then takes you on a journey where you explore your physical, mental and emotional response to your yoga. With familiar postures such as Extended Side Angle posture and Warrior 2, with simple transitions. Practice variations of Dancer posture and Bound Angle posture. The physical blends with the emotional to create a harmonious experience.
Tiger, Crocodile and Cobra
A practice in the Hatha tradition incorporating Tiger (Vyaghrasana), Crocodile (Makrasana) and Cobra (Bhujangasana). This stimulating sequence centres upon the hips, pelvis and opening around the chest. As well as the physical aspects, Andrew reminds you to always be open to your senses, your feelings and your emotions. Beginning with some free movement down upon the mat, allow yourself to be gently led through variations of the postures, creating awareness and opening in and around your hips, suppleness for your spine and opening in your heart space.
Transforming a Turtle into a Firefly
Explore the openness of your hips, the strength in your arms and length of your hamstrings with this uplifting and energising class. Feel your energy begin to flow with some kneeling Sun Salutations. The practice then moves to a Garland posture variation into Wide Legged Forwards bends. Finally, we progress to Turtle posture with the possibility to find the delightful transformation into Firefly!
The delicate balance between effort and surrender
How much effort does your yoga practice require physically and mentally? Learn to refine your practice, to know and to feel where to apply effort and where to let go. As you join Andrew moving through postures down on the mat and then up to standing, rethink and feel your Warrior 2 and your forwards bend and allow your practice to evolve with grace.
A class dedicated to promoting (and enjoying!) the experience of a hamstring stretch. Beginning down on the mat, exploring movement and sensations in the backs of your legs, progressing to all fours and then standing postures including Warrior 1 to Warrior 3. The practice moves back down to the mat with half Hanumanasana with the option of exploring further.
Yoga for burnout
This Hatha yoga practice is for those times when you have overdone it! It can be in your work life, personal life, or maybe even practicing yoga. If you have, join Andrew for this practice that teaches you to let go. His words are 'the more you can let go, often the more you can gain..' So relax, let go, and rediscover your creativity and productivity as a result.
Wholesome hips and emotional harmony
Release, nurture and embrace your hips with flowing movement and held postures. In the process you'll open more into your hips and access the psycho-physical connection, which releases mental and emotional tension. Practice classical hip openers such as Cobbler's pose (with a twist), Half and full Happy Baby and Head to Knee posture.
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.
The art of forward bending
Finding the subtlety in folding forwards in this short class, no matter where you are in your practice. Learn to listen to your body and find where you need to apply effort and where you can let go. After exploring movement in your hips, hamstrings and lower back, Andrew gently guides you into a wide legged forward bend and then a forward bend with legs together. Learn these principles, which can then be applied to any other of the forward bends.
Intermediate Hatha yoga
Join Andrew for a master class in the Hatha tradition. exploring your physical and mental boundaries as you hold some of the classical postures for a little longer. The practice begins with a few rounds of Sun Salutations to get the prana flowing, leading into Triangle, Wide legged forwards bends, Revolved side angle posture (with binds), finishing the standing postures with a side-flexion Tree pose variation. After moving into a squat and then down onto the mat, there are challenging twists with binds, hamstring challenges, Locust posture variations, culminating with an optional Headstand.
A dawn awakening
To gain the full benefit from this experience, why not set your alarm for an hour earlier than you would usually rise. In the sanctity of the early morning, awaken your mind, body and senses through this blend of movement, breathing and mindfulness. The practice includes Sun Salutations, breath of fire and a selection of standing and seated asana.
Yoga for complete beginners
If you are new to yoga, there are so many different styles and traditions, it can be difficult to know where to begin. This gentle class with Andrew introduces you not only to the physical aspect of your practice, but also goes an insight into how you feel as you practice - mentally and emotionally. Starting with some basic abdominal breathing to begin to facilitate the right frame of mind, you are then gently lead from all fours into Cat/Cow, Downward Facing Dog and then up to standing. This practice will balance and align your body, opening you to the experience of how you feel in the moment. After moving back down onto the mat, the practice finishes with Bridge pose and a short relaxation.
Mantra and breathing to remove blockages
We all come across challenges in life, or we want to invite change. This practice of breathing and mantra invites the intention of removing these blockages. Using breath visualisation, the Om mantra and a mantra dedicated to Ganesh, followed by a guided relaxation.
Hippy, happy hips
Through the powerful combination of hip openers and twists, this delightful practice releases tight hips on a physical level and through the ‘psycho-physical' connection there can also be a release upon an emotional level. The practice opens with gentle articulations and builds into some variations of traditional postures, which target the pelvic region and hips.
Respecting your upper body strength
To realise where you are in your practice is a precious gift. Too often we compare our practice to others or wish to attain a more challenging practice. This takes us far from delighting in the present moment. Respecting your upper body strength allows you to find your level and to challenge yourself, still within your comfort zone. If the outcome is stronger arms and shoulders, that shouldn’t detract from your focus as you practice in the present. The practice revolves around Downward Dog, Upward Facing Dog, Chaturanga, Plank and Side Plank. Enjoy without attachment or projection!
Half an hour of Hatha
In an age where time is precious, we can find ourselves rushing to complete a yoga practice, hurrying from one posture to the next without time to savour the experience. In this thirty minute practice using a traditional Hatha approach, make space in your life, space in your practice and experience clarity of mind. Using classical postures such as Tree pose, Half Lord of the Fishes and Warrior One to help embrace the union between mind, body and breath.
Backbends, a journey into the unknown
Backbends can be powerful postures upon a physical level, but, as we're more familiar with the front of our bodies and what we can see, to move where we cannot see can be a journey into the unknown. This affects us physically, psychologically and emotionally. Beginning the practice gently with spinal articulations, the practice evolves with back bending chest opening postures such as Camel posture, Half Moon lunge and a variation on Supta Virasana. The practice is completed with a short relaxation.
Tibetan singing bowl meditation
Used for meditation, exploring consciousness and healing, the Tibetan singing bowl adds a richness and depth to this meditation. Starting from sitting, either on the floor or in a chair, Andrew guides you first into your body and senses and then lets the magic of the singing bowl transport you to experience the present moment. After the meditation, you are led to lie down as the practice finishes with a soul-soothing longer relaxation.
Breathing to restore
A practice to promote gentle healing, relaxation and restoration. This practice is suitable for everyone, even if you're recovering from illness. Andrew begins by grounding and with a simple affirmation of gratitude and being present. The practice moves to lying on the floor (or sitting in a chair or lying in bed), feeling physically with the hands the three-part breath. From lying down, you are invited to sit and be gently lead through the Pranayama practice of Surya Bheda Pranayama, the breath of the sun piercing attitude. The practice finishes back down on the mat with a simple restorative breath visualisation.
Awakening your fire centre
With the emphasis on the core muscles, the area around our navel and diaphragm, this practices energises from within as the fire centre is activated. The Pranayama technique of Agni Sara (breath of fire) is used in conjunction with different postures such as semi-supine twists, Sun Bird and Samakonasa. As we come to stand, Nauli Kriya is practiced along with Agni Sara for a powerful finish, quietening down at the end with a forward bend and a short relaxation.
Yoga for lower back pain and sciatica
A specialist class for those who are suffering from lower back pain, sciatica and problems with the sacroiliac joint. This class offers relief for lower back problems and also can be used as a preventative measure to keep the hips, back and sacrum happy. Lying for the most part on the mat, using the breath and gentle movements to nurture, strengthen and give you the confidence to move again. It would be helpful to have a some cushions, a blanket or a bolster for this special practice.
Beginning with a brief realisation and visualisation of the sun to cultivate focus and the right frame of mind for the practice, Andrew then progressively builds into his sun salutation sequence so you can find a level that feels right for you. Part of the 21 Days of Surya Plays program
An immersion in the hatha tradition
The revered Gayatri mantra sets the tone for this practice whose roots stretch back to the dawn of time. Using the body as the vehicle and the breath as the guide, the experience of the present moment is revealed as you are taken through classical yoga postures, held for a little longer than maybe you usually would. The practice is brought to a close with pranayama and a short relaxation.
A day's retreat, Satsang and deep relaxation
Andrew offers a brief explanation of the different thoughts, feelings and emotions which may arise from your day’s retreat and offers advice on how we deal with these things. You are then invited to lie down, find a comfortable position as Andrew takes you through a series of visualisations, bodily and sensory awareness to lead you deep into blissful relaxation.
A progressive flow
Using a repetitive sequence which progressively builds into a dynamic and challenging continuous flow, Andrew reminds you stay present, to breathe, to delight in your practice. Moving through high lunges, rotated lunges, Warriors and Half Moons to make a complete practice in a short period of time.
Mid morning asana practice
A morning asana practice which complements Andrew’s morning Pranayama and meditation class. The class builds up from movements in a semi-supine position down on the mat which will increase your energy, warmth and flexibility. Andrew then takes you through his variation of Sun Salutations, some variations of the classical standing postures (Triangle, Warrior 1 and Warrior 3, Parsvottanasana, wide legged forwards bends and then back down to the mat for a twist in Cobbler's pose, Boat posture and finally…!... a short relaxation.
Morning meditation and Pranayama
The practice begins with a ten minute meditation upon your senses and surroundings, followed by an intense Pranayama sequence involving Agni Sara (fire breath), Nauli Kriya, Kapalabhati, Bhastrika, Tri Bandha and the Samavritti ratio. If you can, practice the meditation and Pranayama before breakfast.
A complete practice in 30 mins
With our busy day to day lives, it can be a challenge to fit our yoga practice in sometimes. With this in mind I have put together a sequence that moves, articulates and energises the body, whilst also including elements of mindfulness, meditation and Pranayama. We begin flowing through some lunges twists and Downward Dog variations. The practice builds with Warrior 2, twisted lunges and forwards bends. We move through Chair pose, into a squat and then Crow pose, finishing with Boat and Cobbler's (Bound Angle) posture. Finally you are led gently through Tantric alternate nostril breathing.
Holding longer to get stronger
Give yourself the treat and challenge of holding familiar postures for longer than usual. A practice to strengthen and stabilise whilst still keeping your body open and flexible. As well as the physical benefits, holding a posture for longer also gives you the opportunity to notice your mental response and your intention in your practice, cultivating mental focus, clarity and self awareness. The practice begins with a Pranayama practice (Samavritti ratio) to cultivate calmness and focus, which leads into some of the more classical postures and alignments such as triangle, rotated triangle, warrior 1, tree and then into a seated twist and finally a forward bend. A refreshing change from a yoga flow!
Circles of delight
Approach your yoga practice from a different perspective with this intuitive, free flowing and expressive movement. Take your awareness deep within your body using soothing, circling movements to articulate, express and delight. As you move from down the mat to all fours, into downward dog and eventually up to standing, you will harness the life force (Prana) and feel it flow through every nerve, cell and fibre of your being, leaving you energised, relaxed and sparkling. Part of The Eight Limbs of Yoga program
Open your heart and connect to the sun
A grounding, and subtly energising practice. Starting with a short meditation with a tibetan singing bowl. The practice develops with some stress releasing movement as you are then guided through the Savitri pranayama. From sitting to a restorative chest and heart space-opening posture. With your heart space open, your energy flowing, the prana (life force) is moved to stimulate and energise with Surya Bheda pranayama (sun piercing breath). Finally to be blissfully guided through a short relaxation. Indulge yourself and enjoy!
A morning practice
With a yin / yang approach to the practice, Andrew increases the tempo and the heat as you flow into warrior variations, planks and chaturanga, building strength and stamina. As you reach your zenith, the tempo changes and you are then guided through some hip opening postures which you can hold for longer, finishing with a short but soothing relaxation. Part of the 21 Mornings with Yoga - season 2 Program