Level 2-3

It's Monday, and here is your yoga workout. You need a kettlebell.

• 20 kettlebell swings
• 20 goblet squats
• 4 vinyasas
• Navasana hold

Go for at least three rounds.

This short Ashtanga class is for you who already have a regular, experienced Ashtanga practice. There are few descriptions of how to do the poses. It is an effective flow that gets your body warm.

The right practice when you are short of time or travelling. Level 2-3, no props needed.

It's Monday, and this is your yoga workout. You need a resistance band and a kettlebell.

• 15 steps each way
• 10 glute kickbacks
• 10 lunge kettlebell press ups
• 3 vinyasas

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

• 10 hip hinge rows
• 10 dumbbell presses
• 10 bench presses
• 10 side plank side rows

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

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

• 20 kettlebell swings
• 10 dive bombers
• 10 lunge rows
• Boat to half boat holds

Go for as many sets as you want. You need a kettlebell.

Wake up your system and switch on your energy.

A short energising pranayama class that starts with Simha mudra (Lion's Breath), continues with Jivha Bandha and finishes with Kapalabhati. A good way to start the day.

Contraindication: do not do this class while pregnant or during your menstrual cycle.

This class is an intense but fun flow where you get to play with handstands. We start slowly, warming up the wrists and the body, then get upside down.

Feel free to practise close to a wall, and get ready to flow and fly. Level 2-3, no props needed.

It's Monday, and this is your workout for today.

• 10 shoulder presses
• 12 bent over rows
• 15 bench presses
• 10 standing lateral raises
• 20 leg raises

Go for at least three rounds.

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

• 10 push-ups
• 10 kneeling lunge press ups
• 12 glute kickbacks
• 10 kneeling kettlebell windmills

You need a kettlebell and a resistance band.

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

• 20 kettlebell swings
• 5 lunge rows
• 10 Turbo Dogs
• 20 leg raises

All you need is your mat and a kettlebell.

It's Monday, and here is your workout.

• 10 dumbbell snatches
• 10 halos
• 12 plank weight slides

You need a dumbbell and a weight.

It's Monday, and here is your workout for today.

• 10 bent over rows
• 10 downward push-ups
• 10 shoulder presses
• 10 side plank side rows

You need a pair of dumbbells.

This short pranayama class packs a lot in. The first exercises work on the belly, letting go of tension in the abdomen.

We practise kriyas and breathing techniques like Uddiyana bandha Kriya, Agni Sara and Anuloma Viloma, alternate nostril breathing, one of the most fundamental pranayamas. The class finishes with a calming Bhramari pranayama.

This class gives you a well rounded yoga flow with special attention to what grounds you in each posture. Pay attention to your feet and the way they activate, to the legs and the power they give, and even to the hands and the way they press into the floor.

Have fun as you move through challenging transitions, from side plank all the way to handstand. Level 2-3, with two blocks.

In this Vinyasa practice we focus on grounding, building strength in the lower body by holding standing and balancing postures, with awareness of our connection to the earth through the feet.

It builds strength through the legs and the pelvic floor, and leaves you feeling grounded. When we are rooted in the body, we stand tall and firm, and can bring that quality into the parts of life where we need it. Level 2-3, no props needed.

In this Vinyasa practice we build fluidity in the hips, to flow and adapt through our practice like water. We create space around the hip joint and build both active and passive flexibility.

We work mainly on external rotation of the hips, letting go of tension in the groin and inner thighs, so you move freely and find ease in seated positions. Embody the qualities of water: adaptable, gentle and fluid. Level 2-3, no props needed.

In this vinyasa practice we connect to our core, build upper body strength and fire up the whole body, floating through core strengthening postures, arm balances and inversions, with a focus on precise alignment.

Once we find our center, we float through the practice with more ease and feel stronger. Get ready to sweat it out and connect to your center, so you feel confident in yourself and can focus your energy on your goals. Level 2-3, no props needed.

In this Vinyasa practice we create space in the shoulders, open the chest and the front body, and build strength in the back body.

Move mindfully through chest openers, backbends and expansive movements to let go of anything heavy we might be holding, and finish with a sense of lightness, like air. Let yourself be more open to change, light-hearted and at ease. Level 2-3, no props needed.

In the yoga tradition, the space element holds room for all the other elements to exist together, a symbol of harmony in body and mind. In this practice we combine the qualities of the four earlier elements into one flow.

Move mindfully, aware of how each element supports the others, and bring these five element principles into daily life. We also work with a little pranayama to bring awareness to the energetic body. Level 2-3, no props needed.

In this practice we build the sequence gradually, evolving from posture to posture and revisiting the postures from the earlier rounds to build a longer flow.

Strength, fluidity and graceful movement, with work for the back, the side body and the hamstrings. Get flowing. Level 2-3, no props needed.

Short of time? This practice warms up the body with some Sun Salutations, then goes straight to the finishing sequence of Ashtanga yoga.

This practice is for the more experienced yogi, since there are no detailed instructions for the asanas. Level 2-3, no props needed.