Level 1

Chairs can do much more than provide support. They are also great tools for stretching and opening the body. Whether you are at the office, at school or in a waiting room, use your time and your chair wisely.

Thirty minutes of Hatha for the spine, the chest and the side body. Level 1, and all you need is a chair.

Stretch the back of your legs with ease. Take time to stay in the postures without stressing yourself out.

Fifteen minutes of Hatha for the hamstrings, with a strap to help you reach. Level 1, so it suits beginners.

A 20 minute Metta Bhavana meditation where we use words, images and feelings to evoke loving kindness, friendliness and good will towards ourselves and others.

Open your mind and your heart and get ready to cultivate love. Sit or lie on a bolster. Level 1, so it suits beginners.

This class is an introduction to Ashtanga yoga. If you are new and want to learn the fundamentals, this class is a great start.

Sofia touches on three of the eight limbs of yoga: Asana (posture), Pranayama (control of breath) and a little meditation (Dhyana). Level 1, no props needed.

Yoga Nidra is a type of meditation where you lie down comfortably, preferably with some pillows and blankets. The purpose of this practice is to relax deeply, both mentally and physically. While lying down, listen to the voice guiding you through the body. Keep your mind awake and let the body fall into deep relaxation.

This meditation is a good one to add to your daily asana practice, or to finish the day with to calm the mind before bedtime. Relax with awareness and let the body and the mind relax.

Do you have pain in your neck, shoulders or back? Do you want to care for your spine and your posture? Or maybe you want to relax? This could be the class for you. We do simple twists and spinal movements that suit everyone.

Release tension in the neck, shoulders, back and pelvis while relaxing deeply. The class brings together therapeutic movements and simple stretches from Hatha yoga and physiotherapy. Easy to do and soft.

Small movements, big benefits.

If you want to learn the basics of Vinyasa, you are in the right place. In this first class, we focus on Ujjayi breathing: how to create the sound and begin to build an internal heat.

Next, we move on to Tadasana (Mountain Pose) and how to find length through the spine that then translates into other postures.

Last, we review Downward-Facing Dog and how to build a stable base with the hands, so you bear weight on them in an effective way.

This is a short ten-minute breathing exercise that is easy to do in the office. You don't have to be in the office to benefit from it, though. It is simple and accessible to anyone.

We work with breathing into the belly, developing the belly breath. Then we move on to the three-part breath, finding space and expansion through the whole breathing mechanism.

Calming and energising at the same time. Let go of bad breathing habits and find your best breath.

Ujjayi translates as victorious. The chief characteristic of this pranayama is the soft hissing sound you make by partially closing the glottis in the throat, familiar to many yoga practitioners.

Full Ujjayi pranayama is more than the sound, though, and involves a further technique. In Ayurveda it is used to balance vata, and the slow breath calms the nervous system.

Skill in Ujjayi helps with all other pranayamas.

The name Sitali means the one that cools. Air is drawn in over the tongue and breathed out through the nostrils, which gives a cooling effect.

In Ayurveda, Sitali is used to reduce excess pitta, the fire element. The classical texts also say it eases hunger and thirst, and it brings a fine calm to the mind.

This is a simple practice to relieve tension around the neck, jaw and upper back. It also works the muscles of the eyes.

Do it with full awareness, not mechanically, and it becomes a meditation too.

Accessible and therapeutic.

Chandra means moon, and this is the moon channel activating pranayama. One of the most nourishing and calming pranayamas there is.

A good practice for women who are pregnant or on their cycle, done instead of Surya Bhedana.

Welcome to day 1.

Today is about building the support you need for your strength practice. When we think about upper body strength, we connect it to the hands, and that means the wrists.

Start with stretches to warm up the wrists, then move into strengthening drills that make them stronger when you extend them and put body weight on them.

A good way to prepare your hands before a yoga practice or a strength session. Your wrists stay healthy when you work with them often and in the right way.

Today we bring two drills: scapular push-ups and Plank Pose.

Scapular push-ups strengthen one of the muscles we use in plank, the serratus anterior. Engaging this muscle lets you protract your shoulder blades, moving them apart, and stabilise them.

Explore the movement of your shoulder blades and all the actions they can make. Then move into Plank Pose and find the protraction and depression that make you feel stable and secure there.

Today is all about Chaturanga. We put together what we have learned so far, stretching and strengthening the wrists, then come onto all fours to put weight onto the hands.

Chaturanga builds a lot of strength as long as you pay attention to how you do it. Find your shoulder protraction, move into Plank Pose and add the lowering to Chaturanga.

Get ready to sweat and work hard as we do three sets of ten Chaturangas.

Give your arms a break and bring your attention to the core.

Today we focus on the deepest layer of the core, the transversus abdominis (TVA). Think of it as a corset that gives you stability and keeps everything in place. The TVA is an essential part of our strength and the first one to target for a strong core.

In this exercise, keep your spine long with the natural curve of the lower back, and let the movement come from the legs.

Today we put days 1 to 4 together into a workout. It is as simple as that.

Start by warming up your wrists, because you are going to use them. Then do ten reps of each drill, and repeat for three rounds.

Welcome to day 6.

Today we move to shoulder strength and stability with a drill called Turbo Dog. You can do it with the knees bent, or even with the knees on the floor.

Turbo Dog builds strength for forearm balances and Downward-Facing Dog. It helps you find the scapular protraction that makes your shoulders more stable.

Today we move on to the legs with lunge holds.

Short and powerful, this variation keeps a posterior tilt of the pelvis to stretch the psoas, while the glutes and quads work as you lift the knee off the floor.

Today we go back to the legs, or more precisely the hip flexors. Ready for a good quad cramp?

The focus is on active lifts. They make you stronger, and they let you control your range of motion much better.

Today we move back to the core, specifically the transversus abdominis (TVA), with dead bugs.

Lie flat on your back with your arms pointing to the ceiling. Bring your legs up so the knees bend at 90 degrees. Keep your spine long with the natural curve of the lower back.

Slowly lower your right arm and left leg at the same time as you inhale. Go as low as you can without arching the back. Then slowly return to the start as you exhale, and repeat with the opposite limbs.

The dead bug can feel easy for the first couple of reps, but if you keep your core engaged, move slowly and keep your back on the floor, you will be surprised how hard it is. Aim for three sets of five to ten reps on each side.