Level 2

In this class we move through a sequence that prepares your body for Flying Splits, Eka Pada Koundinyasana II.

The posture is about balance, mental and physical strength, and focus. Get the basics down with this class, and then let's fly together. Level 2, no props needed.

This class focuses on hip flexion and shoulder extension, among lots more.

We start with a flow that takes the shoulders into active extension and internal and external rotation. Then we work through the rest of the class, moving the shoulders mindfully while adding some hip strengthening drills. Level 2, with two blocks.

In this practice we build strength lying on our back, preparing step by step for Chakrasana, Wheel Pose.

We work the lower body first, then the upper body, and finally bring both together for an even opening through the whole front body. The glutes, hamstrings, hip flexors and shoulders all get their share. Level 2, no props needed.

In this practice we move more actively into backbends, using active flexibility and engaging more muscle groups so the body is fully supported in the backbend.

This kind of strength lets you move through transitions that involve backbends with much more ease. Work for the glutes, hip flexors, hamstrings and spine. Level 2, no props needed.

In this practice we bring the shoulders actively into play to open the chest, the armpits and the front of the neck.

This way of using the shoulders is essential for backbends, and it counters all the pushing we otherwise do in yoga. Level 2, with a block.

This is a 20 minute yoga based class with a kettlebell. We start by warming up the shoulders, then move through variations of sun salutations.

Once the body is warm, we strengthen the arms, shoulders, hips and core, all with the kettlebell and two blocks. Take breaks if it gets too challenging. Start with a light kettlebell, especially if you have never used one before.

It's Monday, and here is a workout for you. This one focuses on the upper body.

• 12 bent over rows
• 10 overhead presses
• 10 Downward Dog push-ups
• 10 side plank dips
• 10 airplane rows
• 15 tricep and leg lowers

Go for at least three rounds, and give yourself enough time to recover between sets.

If you have been working on getting down into a pistol squat and back up again, this is the tutorial for you. Work step by step towards it, from warming up your legs to finding where you are today and building from there.

This is a process. Take your time, commit to it and you will get there. You need a chair and two blocks.

Short on time but want to get your heart rate up? Then this is the class for you.

Move through a workout style yoga class, starting with a few sun salutations, then legs, arms, shoulders and core, all in 15 minutes. Get ready to sweat and have fun. Level 2, no props needed.

Got five minutes? That is all you need to build some heat and strength through your body as you move with a kettlebell.

If you don't have a kettlebell, use any other kind of weight. Level 2.

It's Monday, and this is your workout. Today it's all about legs.

• 20 kettlebell swings
• 5 overhead kettlebell kneel to stands per side
• 20 goblet squats
• 15 deadlifts
• 5 pistol squats per leg

Marichi: rayo de luz; Asana: postura. La postura está dedicada al sabio Marichi, hijo de Brahma. En la mitología hindú, Brahma es el creador de todo, y fue abuelo de Surya, el dios Sol, a quien saludamos con Surya Namaskara (A y B).

Respiraciones: 5 a cada lado de cada postura. Drishti: la punta de la nariz en A y B, el horizonte por encima del hombro en C y D. Posibles riesgos: zona lumbar, isquiotibiales y la rodilla de la pierna doblada (en B y D).

Se practican una detrás de otra, siempre ajustadas a tu experiencia. Las dos primeras, A y B, son flexiones hacia delante, y las otras dos, C y D, torsiones. Los principiantes pueden hacer la A y la C, e incorporar la B y la D con el tiempo.

Las series de Ashtanga son series cerradas: las posturas se practican siempre en el mismo orden, porque cada una te prepara física y mentalmente para la siguiente.

En este vídeo se practican muchas de las posturas de suelo de la Primera Serie, desde Dandasana hasta Navasana y desde Urdhva Dhanurasana hasta Savasana. Antes de Savasana se canta el mantra de cierre.

Junto con las posturas de pie de otro vídeo, forman una práctica muy completa y un muy buen punto de partida si empiezas con Ashtanga. Buena práctica.

This posture is grounding and expansive at the same time. It builds strength and flexibility, and opens the hips, the groins, the hamstrings and the shoulders.

Take the process step by step and have fun. Level 2, no props needed.

In this class we look at Headstand. I give you exercises and tips to activate and strengthen our foundation, the core, one of the most important things for this posture.

The work is in the core, the arms and the shoulders. Level 2, no props needed.

We focus on a posture called Tittibhasana, Firefly Pose in English. It is an arm balance that takes more core strength than arm strength.

It stretches the inner groins and the back of the body, and strengthens the core, the arms and the wrists. Level 2, no props needed.

We move step by step into Astavakrasana, which might look intimidating, but you will see it is not as hard as it seems.

The posture strengthens the arms and the upper back and works the core and the inner thighs, and it will make you feel powerful. Level 2, no props needed.

If you have ever watched yogis practise, especially in Ashtanga and Vinyasa, you have seen them fly from Downward-Facing Dog to sitting and wondered how they do that, and how you can start.

In this practice I give you exercises that prepare your body to jump through, a big shift in anyone's yoga practice. The work is in the core, arms, shoulders and hip flexors. Level 2, with two blocks.

King Pigeon is a pose many people want to do because of its beauty. It asks for flexibility in the back, the shoulders and the hips.

Join me step by step on the way to becoming a king pigeon. Have a strap nearby. Level 2.

Casi todos jugábamos a hacer esta postura de niños, ¿verdad? La postura de la rueda (en sánscrito, Urdhva Dhanurasana) es la que más se asocia a una extensión hacia atrás, y es más accesible que otras.

Sirve para entender cómo funcionan las extensiones hacia atrás, o dicho de otra manera, cómo abrir toda la parte frontal del cuerpo: desde el movimiento de los hombros hasta la fuerza de las piernas, pasando por la activación de la pelvis y el estiramiento del psoas.

Requiere tiempo, paciencia y mucha ilusión. Nivel 2.

This flow energises your whole body with a faster pace and some cardio based movements.

Join me and let's get our hearts pumping. Work for the core and the arms. Level 2, no props needed.