Level 2-3

An impressive looking bird and posture, Mayurasana (Peacock Pose) requires abs and a good sense of humour. This flow prepares you to take flight, or as much as a peacock can fly at least.

Strength work for the abdomen, the arms and the shoulders. Level 2-3, so some experience helps. No props needed.

Want to know the secret? It's all in the grip. I'll show you.

Twenty minutes working towards Eka Pada Rajakapotasana (King Pigeon Pose), opening the hips and the shoulders, with a strap to help you reach. Level 2-3, so come with some experience.

Dynamic Flexibility: Back and Spine

Perhaps the most important area to have dynamic flexibility, backbends need both strength and openness. Whether you want to deepen your backbend or strengthen your back, this class balances both so your back stays strong and limber.

During our backbends we engage the entire body. Many of us compensate with the lower back in our openings. This time we do it right. Level 2-3, with blocks.

Dynamic Flexibility: Hips and Hamstrings

Find the sweet spot between a rubber band and Arnold Schwarzenegger. Balancing flexibility and strength helps you move safely and advance your practice.

We work dynamically, break down different sequences and engage our muscles step by step. Opening your hips can be hard in the beginning, but with tips along the way you will get there. Level 2-3, with blocks.

Come and practise and play for 50 minutes or so. Join me and let's see where we get to.

A Vinyasa flow for experienced students, with a stretch for the hamstrings and two blocks for support. Level 2-3.

What's normal or not normal? Come and move with me in different ways in this short but sweet abnormal flow.

Twenty minutes of Vinyasa for experienced students, with a stretch for the hamstrings. Level 2-3, with two blocks.

Backbends feel challenging to many of us because they ask us to move towards the unknown, to where our gaze does not reach. Become comfortable with not knowing what's around the corner, and ease safely into slightly deeper backbends by opening the front of the body.

The class opens the psoas, the quadriceps and the shoulders. Level 2-3, no props needed.

Move from side to side and front to back in a repeating pattern that lets your body open more and more.

Thirty minutes that open the chest, the psoas, the spine and the hamstrings. Level 2-3, so come with some experience. No props needed.

The full Ashtanga Primary Series with fewer instructions: simple guiding and timing of the postures.

A Led Primary Series class takes away bad self-practice habits, such as a wandering mind, losing the connection with the breath or fidgeting between postures. It gives you a chance to refine your practice by following the count as it is traditionally prescribed. Level 2-3, no props needed.

See the full Ashtanga yoga primary series

If you are short of time, a shorter routine is much better than no yoga at all.

You start this session sitting still to get grounded, then build heat with Surya Namaskar (Sun Salutations). We continue with forward folds and twists, and finish with a couple of rounds of backbends. Level 2-3, no props needed.

Welcome to your Monday yoga workout. This is not a yoga class, but strength training is a great way to complement your yoga practice.

For this workout you need a pair of dumbbells (you decide the weight). We work the shoulders, triceps, hamstrings, chest and core. Level 2-3.

This is a full body workout with a 10 kg weight. Choose a weight that keeps you going through the whole sequence.

We move through drills such as Dolphin to Chaturanga push-ups for the shoulders, lunge pulses for the glutes and legs, halos for strength and mobility in the shoulders, and squat snatches for the lower and upper body, finishing with Navasana for the core.

Repeat the sequence as many rounds as you like. I recommend four.

It's Monday, and today we have a total body yoga workout. Kick off your week the best way possible.

You need a kettlebell for swings and high pulls that work the legs, hips and upper back, a resistance band for the glutes, and your mat for bodyweight training with Down Dog push-ups, finishing with core.

I recommend you start with an 8 kg kettlebell and a light or medium resistance band if you are a beginner.

Move around the hips in new and old patterns to create space and strength.

Have fun as you go through a similar flow a few times, changing a bit here and there to keep it fresh and challenging. Get ready for a few arm balances, then finish the class by moving from passive to active stretches to find where your range of motion is. Level 2-3, no props needed.

It's Monday, and today we focus on the legs, the arms and the core.

Today's routine:

• 20 goblet squats
• 20 single arm kettlebell swings
• 12 plank to pike slides
• 10 one arm rows
• Twisted Boat Pose

Repeat as many times as you want. I am using a 12 kg (26 lbs) kettlebell, and you need a towel for the slides.

It's Monday, and today we bring focus to the arms, the shoulders and the core.

• 10 dumbbell presses
• 10 bent over rows
• 5 wall walks
• 10 push-ups
• 20 leg raises

You need a pair of dumbbells. Level 2-3.

Blocks can help you improve your posture, and they are also a great way to spice up your practice and make it more fun.

Move through different transitions with one or two blocks. Play with half moon to Chair Pose and Warrior III to a squat, and activate your psoas with the help of a block. Get ready to sweat and have fun. Level 2-3.

Side bends create space around the diaphragm, that beautiful dome-shaped muscle that moves like a jellyfish underwater when you breathe, and let the sternum lift. Both support a feeling of freedom in the breath. Plus, they feel good.

This class builds towards Parighasana (Gate Pose), opening the side body and the hips. Level 2-3, no props needed.

It's Monday, and today we work on our strength.

• 10 halos (for shoulder strength and mobility)
• 10 upright rows (for the side deltoids and trapezius)
• 10 plank weight slides
• 10 plank to forearm plank slides

This workout has three rounds. Feel free to add a few more.

It's Monday, and here is your yoga workout.

• 20 squats
• 40 mountain climbers
• 12 bent over rows
• 12 push-ups to Down Dog taps

Repeat as many rounds as you want. You need a pair of dumbbells.

It's Monday, and here is your yoga workout. Go for a light pair of dumbbells. It is more about repetition than lifting a lot of weight.

• 10 standing lateral raises
• 20 shoulder presses
• 20 upright rows
• 3 vinyasas

Three rounds.