Nichi Green Follow
Nichi loves yoga, movement, nature and creativity and often threads creative ways of moving into her Vinyasa flows. She is a Yoga and Yamuna body rolling teacher trainer and runs regular UK retreats.
Lift your energy
Get your prana flowing with this practice that starts standing and moves down to the floor. With twists, side bends and some standing postures, this is a good, all-round sequence which gets you ready for the day ahead. This practice would also be good after work - especially if you have been sitting all day. No props required.
Top to toe energy!
A fun and uplifting practice that includes a bit of everything. Starting off standing, we'll do some movements to get your energy flowing. Then we'll flow through some standing postures before bringing it back down the floor. A fantastic morning practice to get your day off to a good start or try it after work for an energy boost.
Focusing on the Triangle poses ‘family’ – which includes the tricky Fallen Triangle – this creative flow builds slowly and then repeats, adding more challenging variations. The beauty of this practice is that you can just stay with the modified versions if your energy is low. Nichi also brings in Half Moon pose, Side Plank and side bends to help you build strength in a mindful and steady way. You will need a brick for this class.
Upper back bliss
Find space and improve your alignment and mobility in your upper back and shoulders with this Hatha practice that slowly deepens using repetitive and mindful movements. Excellent for improving flexibility and preparing you for deeper backbends or as a counter practice if you do a lot of Vinyasa flow yoga.Props: You will need two yoga bricks for this practice.
A grounding floor-based practice with a particular focus on the hips, this practice is best practiced in the evening. Starting with the challenging frog pose, Mandukasana, it is important to focus on the breath and keep calm! A wonderful practice that helps you come into a quiet and connected place. You may want a yoga block or two.
All on the floor
Floor-based practices are great for when your energy is low or you need some grounding from a busy day. This is a slow paced Hatha class done entirely on the floor that brings in hip work and breath focused practices. No props required.
Ashtanga fusion 8
This strong, dynamic practice based on the Ashtanga primary series has a hip and backbend focus. Bringing in Skandasana and Pigeon variations, this practice will help you to build strength and flexibility. You may want to have a block for your Skandasana poses.
Sideways ladder flow
This class combines core work as we start with spinal balancing and then move into a nicely paced ladder flow that builds into standing postures with Gate pose and side bends as a strong focus throughout. Great for the spine, hips, legs and core strength. You may want to have a block handy
Boost your energy with this wonderful practice which gently touches the whole body and is great for the spine. Starting from standing we slowly make our way down to the floor. With side bends, twists, hip work, and some standing poses, this practice will refresh and invigorate you at any time of the day. No props are needed.
Just Yoga 3
A nice, general Hatha yoga class with a particular focus on strength, stability and alignment. We practice activating core muscles before we move into standing postures, using blocks to help us get a bit more space and lift. We also create space and length in the torso with some delicious side stretches, focusing on the thoracic spine. This is an excellent class if you want to work on strength, as well as understand the relationship between strength and stability in your yoga practice. You will need two yoga bricks.
Working mainly on twists, this practice is fantastic for spine health and energising you after a long day. Totally floor based with just a few downward dogs means you don't need lots of energy to take this class. It's a wonderful pick me up and your back should feel great afterwards. You may want to have a block or two nearby.
So we flow 1
This class focuses on standing balances, adding in a new movement pattern to stimulate and challenge you, and building through repetition into a standing flow sequence. Once on the floor we focus more on the hips with Baddha Konasana and Happy Baby pose, finishing with Shoulder stand. If you love balancing poses or want to build strength in your balances you will love this class.
Just yoga 2
A no-frills, general Hatha yoga which touches every part of the body with guided breath. We start by focusing inwards and then move into Child's pose. This class uses classic Surya Namaskar to warm you up, followed by a few standing postures. Once on the floor the focus is on forward bends, Hero pose, abdominal strengthening and hip work, then a lovely relaxation. A great, all-round class to leave you feeling energised and refreshed. You will need a blanket.
Staying close to the floor, this class works deeply into the hips to relieve tension both physically, emotionally and mentally leaving you feeling soothed and relaxed. We work through Crescent lunge, Figure 4 and Double pigeon variations and finish the practice with some Pranayama. You can choose how deep you want to go. Have a yoga brick handy for this class.If you're interested in reading about the link between emotions and the hips, click here.
An energising flow that begins unconventionally with some mixed movement to loosen up the hips and legs. Incorporating backbends, Wild Thing, forward bends and strength work, this is a fantastic practice for lifting your energy and getting you into your body.
Just yoga 1
A general, soothing Hatha yoga practice incorporating mindfulness, Pranayama and tuning in before and after practice to listen to the intelligence of the body in order to inform your practice and your responses. Gently waking up and touching each area, this is the perfect practice to do in the morning when you have more time, or in the evening. Have a couple of blocks, a belt and a cushion or bolster to hand.
Pick me up
A perfect class to get you moving in the morning or after a day at your laptop. Staying close to the floor and incorporating some mobility exercises and stretches, this is a wonderful class for hips, legs, and back. Have a bolster or rolled-up mat and blanket to hand.
A good, all-round, dynamic Vinyasa flow class. Perfect for morning practice, put some music on and move your body. Special focus on hips, hamstrings, twists and some work on strengthening the glutes. You will need a belt.
Backbends are your friends 2
A short sequence developing space in the upper back, shoulders, quads and a strong foundation in the legs to prepare for Urdhva Dhanurasana (Full Wheel). Great to add on to a short flow or warm-up first with some Sun Salutes. This is a floor-based practice encouraging you to prepare well for the peak pose. You can practice Nichi's first class of this mini-series here.
Yamuna full body 2
This collection of Yamuna sequences covers the hamstrings, hips, spine, side body into shoulder and thoracic into the neck. Perfect to do anytime of day. Align, lengthen and deeply relax with this wonderful body rolling class. You can try Nichi's first Full Body Yamuna class here.
Join Nichi, Jenny and Kirsty for this fun, general Vinyasa class. We focus on hip flexibility with figure 4 and Tree pose and incorporate twists and lots of floor work. A great class for building general strength (especially in the legs) and focus.
Well woman 1
This yoga class will support you in any stage of perimenopause, menopause or if you are on your cycle and in discomfort. Hormone fluctuation causes huge shifts and changes in the body and this cooling practice is nourishing, restorative and will help you sleep better. It's also good to practice if you suffer with anxiety, are feeling stressed or recovering from illness. Yoga to help you heal and restore balance.
Strengthen your Asana
Most of us need to build more strength around our core and hips. If you spend a lot of time sitting and are not running or cycling up a hill on a regular basis, chances are you have weak glutes. If we get too flexible in yoga around the hips and lower back but don't work on strengthening the stabilising muscles of the pelvis, this can lead to long term problems - especially in the back. This class offers you activation exercises combined with yoga postures so that you can feel and strengthen the glutes, quads and abdominals. Regular practice recommended as strength develops faster than flexibility. It will make a huge difference to your yoga practice but also help you stand more upright with energy in your everyday life.
Reach for the Moon
This class has gentle Vinyasas but a strong focus on the hamstrings and legs. We begin with a focusing meditation then move into a beautiful, progressive flow, which includes some fallen Triangles and Half moon poses. The repetition of forward bends and Downward dogs will bring you deeper and deeper into a quiet space. As there is a good deal of forward bending in this practice it's not ideal for early morning. We finish the class by tuning in again to this deep stillness and awareness. If you are a beginner, have a block handy for some of the transitions.
Ashtanga fusion 7
A strong burst of Ashtanga and Vinyasa style yoga incorporating core work, standing poses with a focus on hips, and backbends. Perfect if you already have a regular Ashtanga or Vinyasa practice. This class will leave you feeling energised and stronger.
Short and sweet: lift your energy
Yoga to get you moving. Perfect for after a run or when you haven't got much time but need to stretch your body, lift your energy and clear your head.
Delicious, floor-based, core-focused practice to create more length, space and flexibility. Based around Cat, Down dog and building strength, this practice builds slowly to activate core awareness and good form. We finish with some seated postures to get into the hips and lengthen the spine. Also great for the shoulders, neck and upper back. You'll feel rejuvenated in your energy and lightness and feel more space in the spine.
Ashtanga fusion 6
A strong burst of Ashtanga and Vinyasa style yoga, incorporating core work and standing poses with a focus on hips, legs and a Dolphin pose. Perfect if you already have a regular Ashtanga or Vinyasa practice. This class will leave you feeling energised and stronger.
Top To Toe 2
A perfect pick-me-up class when your body feels sleepy, stuck or tired. Move your energy by creating space and loosening up the legs, quads and hips. Staying close to the floor with wrist-friendly Vinyasas, this Hatha class is wonderful for improving flexibility and general, all-round body mobility.If you enjoyed this, here's Nichi's first Top to toe class.
This continuous flow helps build strength, stamina and stability and will work well as a morning practice. Leading towards Headstand practice, followed by Shoulder stand, this is a concise, deep practice suitable for yoga students with experience. This is class 3 of a mini-series. Try out Yogalicious I and Yogalicious II
Floor-based, delicious side body practice to create more length, space and flexibility. Based around Cat, Down dog and Fallen Triangle, this practice builds slowly to open up the side hip, waist, thoracic area and hamstrings. Less conventional postures for the more adventurous in this creative flow leading into Urdhva Dhanurasana. Feel your breath deepen and your whole spine and torso lengthen. Simply delicious. Try out Nichi's first Yogalicious class here.
Yamuna Deep Hips 1
Working with the black ball we roll around the hip socket, stimulating the bone and creating space around the top of the femur and into the hip. This practice is a must if you spend a lot of time sitting or you do sports like running and cycling. It brings relief to the lower back and helps connects the lower body to the upper body. This class is suitable for everyone - you can use a softer ball or the gold ball if you find it's too intense with the black ball.
Let go of your ego
How often do you come to your yoga mat with no agenda? If we tune in first, what would our practice actually be like? What would our body guide us to do? This class aims to deliver a sequence that touches most areas without striving. Nichi encourages you to explore and 'just be', hoping that through this learning you'll become more confident to find out what you need from your practice. This is exactly the kind of practice Nichi does herself on a daily basis: creating space to listen to feedback from the body and responding with asana and movement.
Ashtanga fusion 5
A strong burst of Ashtanga and Vinyasa-style yoga incorporating core work, twists and backbends, with a focus on quads and Ustrasana (Camel pose). Perfect if you already have a regular Ashtanga or Vinyasa practice. This class will leave you feeling energised and strong. Props needed: two blocks.
Top to toe
A perfect pick me up class when your body feels sleepy, stuck or tired. Move your energy through your body by creating space and loosening up your shoulders, upper back and hips. Great for the spine with easy Cat/Cow Vinyasas, this is great for your wrists too.
A general Vinyasa class perfect for all levels, especially beginners. Will lift your energy and help you build strength, stamina and flexibility so you can try more advanced Vinyasa classes. Great for morning practice or to help you shake off a busy day. Try out Nichi's second Yogalicious class here.
Make your hamstrings happy
Working specifically on hamstrings to improve flexibility this class is great to do to help improve your standing poses and forward bends. We will start standing, waking up the feet, ankles and lower legs and then move into standing forward bends. Once we get down to the floor we will explore forward bending, Plough [size=3]pose[/size] rolling into a forward bend and finish with reclining leg stretches. Repeat this class a few times a week to improve your flexibility.
A short class specifically for improving shoulder flexibility. It will also lift your mood and your energy. An important practice if you do a lot of Vinyasa-based yoga as it will help counteract all those vinyasas! It's also good to do before a back bending practice and inversions. You will need two yoga bricks for this class.
Focusing on Garudasana arms and legs, this flowing practice helps build strength in the legs and core and create space in the upper back and shoulders. You will find your breath deepens as the muscles between the ribs release and the shoulders relax. Includes Ardha Chandrasana (Half Moon pose) and Urdhva Dhanurasana (Wheel or Bow pose).
Good to go flow
A general, flowing Vinyasa practice to get you moving and lift your energy. Put some music on and move. Includes shoulder work, core, twists, standing postures and hip mobility, finishing with Shoulder stand, Plough pose and Matsyasana.
A general all-round flow class to warm up the hips, lengthen the torso and release the upper back and shoulders. Includes some pranayama and meditation. A delicious and soothing practice.
Good vibes flow
An energising Vinyasa class which moves fluidly through a sequence that repeats and builds, focusing on Standing Splits to Seated poses, Wild Thing and Side Plank variations. Dynamic and creative - put your favourite music on for this one.
Yoga and Yamuna 3
Using Yamuna to roll out the hamstrings and back and then moving into Downward Facing Dog each time to feel the shifts and changes in the body. Noticing how our posture improves, alignment is easier, the breath flows better and our energy lifts. We then move through some Sun Salutations, back down to the floor and then roll up the back again, on either side of the spine. This is fantastic if you are achy from your yoga practice or from exercising. Yamuna is like yoga from the inside. Instantly feel the difference and be more motivated to get on your mat because of it.
Yamuna face lift
Nichi takes you through the main Yamuna face sequence which stimulates the bones of the face and releases tension from the eyes, jaw and cheekbones. You will feel the whole of the face deeply relax. You will see the skin rejuvenate as the circulation improves and the cheeks plump up. So easy to do and fantastic at the end of a yoga practice to help you go into a deeper relaxation. Also wonderful before a meditation practice and a must if you are going out on a special date! Please remove all make-up and heavy moisturiser. The face should be clean and only use the Yamuna face ball. To buy, please go to Yamuna Body Therapy.
Backbends are your friends!
A floor-based Vinyasa sequence, moving progressively through backbending poses, using props, to help us to prepare the body for Urdhva Dhanurasana (Upward Facing Bow pose). You will feel the back and shoulders open up so that your final backbend feels more free and spacious. Finishing with Pranayama to help you become grounded before relaxation, you will hopefully agree with the title of this class by the end of the practice! You'll need a bolster, blocks and belt for this class.
Twist and stretch
A slow, mainly floor-based practice that works into creating length and space in the spine with twists and side stretches. Involving some hip work with squats and leg work into the hamstrings which will leave you feeling taller with better posture! Great to do at the end of the day.
Move and flow
A general all-round Vinyasa practice, good to help you develop your sequencing and learn how to move and flow between postures. Great to do at any time of day.
In this short session we start by rolling out from the ribs and into the shoulders to realign them and create space. Then, using the ball under the sternum, we take gentle twists to balance out the torso. We finish on the floor with the ball under the back of the neck to soften and release tension from the neck and shoulder area. Great to do before your yoga practice or at the end of the day, this class is suitable for all levels.
Release your quads
This is a short floor-based practice, starting at the wall to stretch out the quadriceps, and is an excellent preparation for backbends. Bringing in some shoulder work you will need a bolster, block and a belt for this practice. Working slowly into the postures we give the muscles time to release. This is also a good class to do after running or cycling or if you have been out hiking.
A floor-based Hatha yoga class, perfect for the end of the day or for when you are feeling low in energy. Unwind and relax, stretch out your hips and upper back. Includes pigeon pose. You will need a bolster or a rolled up mat with a blanket.
Hand Pan meditation
This is a deep, guided meditation practice accompanied by Alex on the hand pan. The different tones vibrate with the different areas of the body and you will find this meditation relaxing but also energising. It will help you if you are having problems with anxiety or feeling stressed or if you have tried meditation but find focusing difficult. You are very welcome to sit on a chair if you are uncomfortable on the floor or you can do this practice lying down.
Yamuna lower spine
This routine creates space in the lumbar spine, opening the space between the hips and the ribs. A great preparation for deeper spine work and to release the lumbar spine.
Yamuna glutes and lower spine
Working from the glutes into the hamstrings and then back up into the lower spine, this sequence helps release the hamstrings, creates space in the lower back and lifts and wakes up the glutes. An important sequence for those who sit a lot, cycle, run or do a lot of sports. Unstick your glutes and discover a healthier lumbar spine, as well as connecting your lower body to your upper body.
The quadriceps are a chain of 4 muscles that are dense and large. In this class we roll across the body of the muscles to release the fascia, whilst also lengthening, strengthening and toning the abdominals. Good to do in combination with leg Yamuna work and essential for helping release the front of the hip.
Hips and Hanumans
Focusing entirely on hamstring and hip flexibility, this class uses lunges and repetition to slowly stretch out the legs and hips with a deep breath focus. Great if you run, cycle or spend a big part of your day sitting. A perfect evening yoga class, post-run or stretch out for tired legs. Suitable for all levels.
Move and soothe
A gentle restorative class for when your energy is low and you really need a practice that will nurture and support you. We start and finish with Pranayama, beginning on the floor with hip work. No standing poses in this class, it all stays close to the floor. A perfect evening class after a busy day.
Balance your core
Using Plank pose and Side Plank, this class will help you develop deep abdominal and side abdominal strength to assist you in your yoga practice. This is an especially good class if you need to develop more strength in your wrists and arms.
Yoga and Yamuna 2
In this class we take certain yoga poses and then get on the ball to see how the body changes once we have rolled. Looking for cues and feedback from the body is essential in yoga. With Yamuna we can check our alignment and learn to appreciate where our patterns of tension are. As we create more space and realign, our yoga postures significantly improve. With sequences for the legs, back, shoulders, and neck. A good overall class for all levels.
Sunrise flow 4
An accessible all round morning class to lift your energy and get you ready for your day. With twists, a few Sun Salutes and hip work this class is suitable for beginners as well as students with more experience. Practice other classes in the series: Sunrise flow 1, Sunrise flow 2 and Sunrise flow 3.
Sunrise flow 3
An easy, all round morning Vinyasa class where we stay close to the floor and repeat movements and postures to wake up the hips, spine and core. Good for beginners, this series of morning classes will help you start your day refreshed and relaxed with a more comfortable body and focused mind.
Sunrise flow 2
Beginning lying on your back, this class starts gently to ease the body and mind into the day in a soothing way. With specific focus on the upper back and shoulders it's fantastic for lifting your energy and getting the breath moving. Kind to the wrists without the usual Vinyasas, this is the perfect beginners' class. Start the day easy and be surprised how awake you feel by the end of this class. Practice other classes in the series: Sunrise flow 1, Sunrise flow 3 and Sunrise flow 4
Sunrise flow 1
An easy all round morning Vinyasa class where we stay close to the floor and repeat movements and postures to wake up the shoulders, the spine, hips and hamstrings. Good for beginners, this series of morning classes will help you start your day refreshed and relaxed with a more comfortable body and focused mind. Practice series: Sunrise flow 1, Sunrise flow 2, Sunrise flow 3 and Sunrise flow 4.
Power Vinyasa 4
A good general all round Vinyasa class which will really wake you up and get your energy flowing. Includes backbends, hip work and Shoulder stand.
Yoga and Yamuna 1
Combining Yamuna Body Rolling with Hatha Yoga, you will discover how this body work can support and deepen your yoga practice. With Downward Dog, Uttanasana, Trikonasana, Side Angle pose and Double Pigeon, you will find more movement and space in your back, shoulders and hips. It's a good idea to be familiar with the Yamuna sequences on this site before taking this class.
Following a repetitive theme and building on fluid Sun Salutations, this is an excellent sequence for beginners to experience Vinyasa flow style and practice breath-led yoga. Bringing in Warrior poses, Trikonasana, Malasana, Uttanasana and postures to help with hip flexibility, this class will help you build stamina, flexibility and strength.
Yamuna full body
A general Yamuna sequence, wonderful to do after a yoga practice or exercise. This is like a full body massage, encouraging deep relaxation, and ideal to do in the evenings before sleep and before meditation practice. It's probably best not to do this practice if you have something to do afterwards as you'll want to lie down and rest or just sit quietly. Great to help with stress, anxiety or aches and pains. Do this class a few times a week and feel a shift in how you move and notice how much more present you feel on and off your mat.
Morning flow 3
Starting down on the floor, this class will wake up your spine and lift your energy. Moving into hip work through a standing sequence and then back down to the floor for a supported Bridge pose and a relaxation. You can also practice: Morning Flow 1, Morning Flow 2 and Morning Flow 4.
Journey towards Urdhva Kukkutasana
Working towards the advanced asana Urdhva Kukkutasana this class will take you through Bakasana, Lotus preparations and Tripod Headstand in preparation for this interesting and dynamic arm balance. It's strong on the arms and wrists so you should have a good steady Bakasana before taking this class.
Hand pan flow 3
Join Nichi for this special Vinyasa flow class, accompanied by Alex on the hand pans. Incorporating balancing poses like Ardha Chandrasana, Warrior 3 and backbends, this is a strong but deeply meditative class.
Working around the hip joint, firstly with the silver ball and then the black ball, these sequences will help make space in the hip joint and create a better range of movement. You will feel the legs get longer, the glutes relax and the lower back soften. Excellent to do before yoga, or running or cycling, or if you have been sitting all day. Enjoy healthy, happy hips with this class. Props needed: Yamuna silver or gold and black ball.
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.
Morning flow 2
A short, twisting flow class to wake you up and energise the spine. Suitable for all levels. You can also try Morning Flow 1, Morning Flow 3 and Morning Flow 4.
Open your heart
Focusing on upper back and shoulders this slow but strong practice uses two blocks to bring a bit more space into the shoulders and take pressure off the wrists in the vinyasas. Looking at Sugarcane pose from Ardha Chandrasana and Half Bow it involves strong work in the legs, back and core.
Ashtanga fusion 4
Incorporating some poses from the Ashtanga Intermediate series, this is a fun, dynamic class which will bring in a lot of heat and energy, as well as help you build strength and fluidity in your Vinyasa practice. Includes standing postures, several backbends and inversions.
Morning Flow 4
Starting from Tadasana, join Nichi and Esther for this general, all level flowing class to wake you up and give you an energy boost. You can also practice Morning flow 1, Morning flow 2 and Morning flow 3.
Purely for hips, this Hatha class will be challenging physically and mentally. It may not feel heavenly when you do it but your hips and lower back will feel great after this class.
Hand Pan flow 1
Join Nichi for this very special continuous Vinyasa class accompanied by Alex on the Hand Pans. Absorb yourself in your practice and move into a meditative space with this balanced flow.
Yamuna save your shoulders
Our shoulders are the most misaligned joint in the body and tend to be where we carry physical and emotional tension. This mini workshop will free up the shoulder joints as we work all the way around the front, back and sides of the shoulders. You will feel tension release from the upper back, the neck and the jaw as the shoulders relax. Fantastic if you have shoulder problems, work at a computer all day long or if your energy is low. Relaxing the shoulders lifts your energy and your mood.
A short burst of energy to wake you up and get you ready for your day. Close to the floor with no standing poses, this class still manages to deliver a good all-round class for the whole body and quietening for the mind. You can also try: Morning Flow 2, Morning 3 and Morning Flow 4.
Whatever we give our focus to is what dominates our experience. In this class you are encouraged to stay very present in your practice. Consciously breathing, moving and tuning into our subtle body can transform our practice and our awareness both on and off the mat. This class incorporates strong Vinyasa with slower seated asana and a Shoulderstand to Bridge sequence to finish.
Yamuna either side of the spine
This sequence works up either side of the spine to create space between the vertebrae, releasing glutes and muscles that attach to the spine and wrap across the back of the torso. You will feel your breath deepen, notice more integration between the upper and lower body, observe your energy lift but at the same time experience a deep sense of relaxation.
Shoulder stretches to relieve tension and tightness from the upper back, shoulders and neck. Perfect as a stand-alone practice after a long day or as a preparatory class for your yoga practice. Everyone can benefit from this class.
Power Vinyasa 3
A general all round Vinyasa class, bringing in core strength and Vinyasa transition from Wild Thing. Includes Dhanurasana and Urdhva Dhanurasana.
Ashtanga fusion 3
Taking some of the Ashtanga Primary Series and adding in core strength work and other poses to develop core awareness and balance. A dynamic session and great sister class to Ashtanga Beginners or a Vinyasa Flow practice.
Yamuna practice - align your shoulder
Using the small Yamuna ball to roll under the collar bone and align the shoulder.
Power Vinyasa 2
Working around building core strength in the side abdominals, upper body and arms, this class starts with a dynamic sequence around Parsvakonasana and Vasisthasana and then moves into a slower floor-based practice.
A slow class focusing specifically on stretching the hips and hamstrings. Using poses such as half and full splits, Parivrtta Trikonasana and Parsvottonasana. Best done in the evenings when the body is a little more open.
Yamuna - the rhomboids
The rhomboids make up part of the muscles of the shoulder and sit underneath the trapezius between the shoulder and the spine. They can get very tight and are a difficult area to release even with a yoga practice. This sequence specifically targets this area of muscle as we move the ball between the spine and the shoulder. Delicious!
Keep moving flow
A continuous flow, perfect for the morning to wake you up and get everything moving.
Finding our centre
Focusing on the Sushumna Nadi and moving from this central focus, this class explores keeping a softness and awareness to our practice that lets go of the ego and takes the practice deeper. Using Tree Pose, Warrior 2 and Half Moon, this focused, slow Hatha class finishes with Pranayama and will leave you feeeling quiet and grounded.
Yamuna thoracic spine
Working just on the thoracic spine and into the neck, this short sequence is fantastic for releasing tension from upper back and shoulders and for freeing the breath. Great to do before your yoga practice or if you have had a long day at the computer and feel tight and tense.
Ashtanga fusion 2
In this dynamic class I take some of the Ashtanga Primary Series and add in core strength work and other poses to help develop core awareness and balance. Great sister class to Ashtanga Beginners or a Vinyasa Flow practice.
Yamuna side line
This sequence works the whole sideline from the I.T. band right up into the shoulder and arm. Do this sequence after doing the legs and finish with the spine for an amazing Yamuna workout. The side line sequence brings everything together and you will feel a big difference from one side to the other after doing this. Wonderful as a pre-yoga practice.
Balance and flow
Using standing balances to bring about clarity and focus. Balancing poses are wonderful for quietening the mind. This class includes Utthita Hasta Padangusthasana, Ardha Chandrasana, Virabhadrasana 3 and standing splits. A meditation is included at the end of the class in order to absorb the effects of the practice.
Yamuna lower legs - shins
In this class we work the front of the lower leg - the shin bone. This bone takes a lot of impact throughout our lives as it’s so close to the surface of the skin. Trauma can stay in the bone for a long time and rolling the shin helps to release this as well as improve bone density.
Wild Thing, open heart flow
Incorporating Wild Thing into the Vinyasas, this class focuses specifically on opening the shoulders and upper back then working into backbends. Strong, uplifting and energising, this class also incorporates a shoulder stand. Good for helping you build strength and flexibility.
Yamuna lower legs - calves
Here we work down the lower leg from the back of the knee with the black ball. This sequence gets into the body of the calf muscle but also works the middle hamstring again. Intense and deep. If it's too much deflate your ball a little to soften it.
Wake up Vinyasa
A good all round morning class to wake up the spine and lift your energy. Suitable for all levels, this class works mainly from the floor. Part of the 21 Mornings with Yoga - season 2 Program
In this sequence we work from the middle hamstring to the outer and inner hamstring by crossing over from one side to the other. This can be done with the gold or black Yamuna ball. For a deep hamstring release, do it first with the gold ball and then repeat with the black. Read more about Yamuna Body Rolling on the blog where I also list places you can purchase the balls.
Ashtanga fusion 1
Taking some of the Ashtanga Primary Series and adding in core strength work and other poses to develop core awareness and balance. A dynamic class. Great sister class to Ashtanga beginners or a Vinyasa flow practice. Props needed: 2 blocks / bricks
Flowering lotus meditation
A meditation practice for all levels using the focusing technique called flowering lotus. Suitable for all levels.
Everybody Flow 2
A general level easy flow class. This class focuses on core and hips with floor-based vinyasa work and poses. Easy on the arms and legs.
Breathe and flow
The breath is the uniting force between mind and body; between the outer body - muscular action and inner body - consciousness. In yoga we move with the breath both in and out of the pose but also when we are still, the dynamic energy of the breath creates movement. This is a great class for beginners, it will help you understand the connection between breath and asana and why the breath is so important. Do you want to know more about the breath? Read Nichi's blogpost here
Discover your core
A class specifically for strengthening the front back and sides of the torso. Using a block to integrate the legs and the arms in a variety of poses and finishing with a well-deserved, peaceful relaxation. Feel the fire you’ve ignited in your belly! Do the class a few times a week over a period of a few weeks to really build your strength. Day 3 of the Strong core - Radiant health program
Play and Flow
Encouraging you to challenge yourself, be playful and embrace your backbends. Having a playful spirit of enquiry and exploration can be the best way to approach poses that can often make us fearful or anxious. Including Natarajasana, Dhanurasana and Ustrasana, this is a great class if you want to work on deeper backbends and get into the shoulders and upper back.
Gentle but deep floor based Hatha class for helping you work towards Lotus pose. If you already have Half-Lotus but feel that your full Lotus isn’t quite there yet this is the class for you. If you just want to do a hip and hamstrings class again this class is ideal. Not suitable if you have any knee issues. Includes Ardha Padmasana, Pigeon, Double Pigeon and Paschimottanasana. Wonderful relaxing class.
Everybody Flow 1
A general level easy Vinyasa class for all levels using a yoga block to support you in some standing and seated poses. Includes Trikonasana, Prasarita Padottanasana and Supta Baddha Konasana. Part of the 30/30 Yoga Challenge program
Power Vinyasa 1
Strong, challenging class includes Garudasana (Eagle Pose), Handstands and Pinchu Mayurasana (Forearm Balance). Great for a burst of energy and to help build strength.
Wake up Vinyasa 3
Wake yourself up with this dynamic burst of Yoga. A little bit of everything to suit all levels. Includes Parsvakonasana and Setu Bhandasana.
Incorporating twists, upper back work and shoulder stretches to really enliven the spine and let go of tension. Includes Parivrtta Trikonasana and Ardha Matsyendrasana, Gomukhasana and Sarvangasana. You will feel inches taller after this class.
Yamuna body rolling - shoulders
This incredible body work is a type of self massage on a ball to realign, lengthen, tone and create space. This session focuses on the shoulders which are the most misaligned joint in the body. Afterwards you will feel how the shoulders are drawn down the back and the shoulders are softer. A quick fix for shoulders.. once you start rolling you wont want to stop.. Especially this sequence. Read more about Yamuna Body Rolling on the blog where I also list places you can purchase the balls.
Yamuna body rolling - back
This incredible body work is a type of self massage on a ball to realign, lengthen, tone and create space. This session focuses on the spine. We roll up the middle of the back to create space between the vertebrae, stimulate the spine and release tightness. Essential Yamuna sequence. Read more about Yamuna Body Rolling on the blog where I also list places you can purchase the balls.
Yamuna body rolling - legs
This incredible body work is a type of self massage on a ball to realign, lengthen, tone and create space. This session focuses on the hamstrings and inner legs and is a great class to start with. Props needed: Gold Yamuna ball - Only Yamuna balls should be used for this body work as they are specifically designed for it. Other types of balls will be too hard and you could end up hurting yourself. You will also need a ball pump with a pin attachment for inflating and deflating the ball. Wear close-fitting clothes so you can move over the ball easily. Read more about Yamuna Body Rolling on the blog where I also list places you can purchase the balls.
Wake up Vinyasa 2
Another morning class to get you ready for the day. Includes hip work, backbends and deep hamstring stretches. Associated classes: Wake up Vinyasa 1
A practice that will take you to a deep place of stillness and meditation. Using Anjali Mudra throughout in both standing and seated asana and keeping the shoulders soft we give up reaching and grasping and focus on acceptance, grace and the deep power of the breath. Includes Ardha Chandrasana, Parighasana and Paschimottanasana. Great if you can’t put weight on your hands and wrists but are looking for a flow.
Get grounded Hatha
Slow and meditative this is a class for evening practice or for when your energy is low and you want to be quiet. Lots of hip stretches to really connect you to the earth. Includes Parighasana, Upavista Konasana and Baddha Konasana. All floor work, no standing poses. Props needed: bolster.
Wake up Vinyasa 1
A perfect morning class to get you going including shoulder stretches, hip work and backbends. Short, sweet and invigorating.
Ashtanga lab - Working towards Urdhva Dhanurasana
Opening the upper back. A supported way of working with your backbend and really looking at stretching the thoracic spine. Using a chair, bolster and a block and the weight of the body to find space. Great for students who find backbends especially challenging.