Ladder Fit Flow

Build strength in the upper body with this ladder flow. We energise the arms and the back with postures like Downward-Facing Dog, Plank Pose and Chaturanga. Arms matter in our practice and can be hard to strengthen, but with this sequence you will feel them by the end of class.

Ladder flows differ from a regular Vinyasa class in their sequencing. We begin with two or three postures and add one or two new movements each round. Downward-Facing Dog is the link between the rounds, so you will practise it a lot. Join me on the mat.

Challenge the body and the mind with this ladder flow. We open the hips and also build strength in the arms, the legs and the core. We often forget to give the hips the stretch they need, and open hips help postures like Hanumanasana (the splits).

As in all our ladder flows, we do five rounds, adding one or two new movements each round. By the end of the fifth round your hips will feel more open and your whole body energised. Level 1-2, no props needed.

Build strength in the whole body with this 50 minute ladder flow. Each round adds one or two new movements that take the mind and body deeper into the posture.

We go from simple hip openers to Vasisthasana (Side Plank), reaching for starfish pose with a leg up, and finally find strength in the ankle and leg as we balance in Half Moon Pose. Vinyasas or sun salutations link the rounds, to build heat and a moving meditation. Have fun, get sweaty and join me on the mat.

Get a full body workout with this ladder flow while you move through a beautifully sequenced flow. We start with Utkatasana (Chair Pose), a great way to start working the muscles of the arms and legs.

We finish with a strong and beautiful Warrior III, one of my favourites, where you strengthen the ankles and legs, the shoulders and the back, and of course the core. A complete posture and a good ending to our ladder flow. See you on the mat.

Get a full body workout while you move through this ladder flow. We begin with two or three postures and add one or two new movements each round, linked by a vinyasa or sun salutation.

We do five rounds in total. By the fifth one you have memorised a complete flow and feel more comfortable in every posture. In this class we flip our dog into Wild Thing, one of my favourite backbends. It looks elegant, it builds spinal mobility and it strengthens the arms.

Join this 60 minute ladder flow for the core. As Swami Kriyananda often said, "that's where the real spiritual work takes place."

As for the physical core, remember that core means your back muscles as well as your abs. The stronger it is, the less effort simple movements take, and the more energy you have for your yoga practice. So get your core stronger and join me on the mat. Level 1-2, no props needed.

Join this 45 minute ladder flow and improve your balance in Bird of Paradise and Dancer's Pose. Bird of Paradise is an advanced and challenging pose that builds balance and stability.

It stretches the hips, the hamstrings and the groin, and it makes the legs and calves stronger. Let's fly together. Join me on the mat. Level 2.

Join this ladder flow for the lower body. We work a lot with the hips and legs through a beautiful and powerful sequence.

We begin with two or three postures and add one or two new movements each round, linked by a vinyasa or sun salutation. We do five rounds. By the fifth you have memorised a complete flow and feel more comfortable in every posture, challenging the mind and the body. Join me on the mat.