Whole30 Yoga Practice Program

A well rounded class. We start in Sukhasana (Easy Pose), move into a forward fold and continue working through the body at a steady pace.

Expect some strength work for the abdomen and the back, and a good stretch for the hamstrings. Level 1-2, no props needed.

Not every morning you feel like a full-on practice, and this flow helps you wake up your body anyway.

We begin with seated postures, move into lunge variations and finish upside down, covering the whole body. A gentle wake-up class for the back, the side body and the hamstrings. Level 1-2, no props needed.

Too many thoughts and worries and too much information can make us feel heavy and cloud our minds. This is a short sequence devoted to the element of air, to invigorate and en-lighten us.

The flow opens the chest and the shoulders. Level 2, with a block.

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.

After a long day, who wants to spend an hour sweating and breathing hard? This 30-minute flow helps you wind down and relax.

It opens the hips and the hamstrings and releases the lower and upper back. Level 1-2, with two blocks.

This class focuses on the spine, specifically the thoracic area, the middle back. Use the next 45 minutes to explore movement through the middle back, such as twisting, opening and closing the chest and side bending, while the lower back (lumbar spine) stays in place.

Get ready to release your spine and feel a lot lighter after class. Level 2, no props needed.

Suitable for everyone. Use this class to begin your relationship with your breath.

We start lying down for simple pranayama breathing, and close the class with a seated practice. Level 1, no props needed.

Today is day one of our strength yoga challenge, and we start with a first yoga workout for the arms and the core.

Experiment and modify to fit where your body is today. Remember that you have three more weeks ahead of you, so use your body in a smart way. You can do this, and we are together all the way through. Level 2, no props needed.

For the next 20 minutes, you are going to work on standing postures and balance poses. Your legs, feet and hips will thank you.

Hatha at level 1-2, with blocks nearby.

There are 43 muscles in the face. That is a lot. In this short class you release tension from the face and the neck.

The face, jaw and neck hold a lot of tension, and learning to release and relax them feels good. We introduce the techniques Simha Mudra, Jivha Bandha and Brahma Mudra.

We work all the other muscles of the body in yoga, so why not the face?

We must create space before moving in. This flow explores how depth can only come from relaxation and openness. Find ease in making your backbends more spacious.

Passive backbends for the whole back, supported by four blocks. A good class for the evening. Level 1-2.

A full body practice. Warm up with wrist stretches and core work, then continue with Sun Salutations to open up the body for the rest of the practice.

A good choice when you want yoga for beginners online at any time of day, with work for the core, the back and the side body. Level 1-2, no props needed.

In the yoga tradition, the element of ether carries sound and connects us to speaking our truth. This is a short practice for when you feel somehow unable to communicate, be that through speech, writing or other forms of expression.

Twenty minutes with inversions and core work, good as a morning practice. Level 1-2, with a blanket.

A simple 15 minute pranayama class, accessible for anyone. We begin by developing the connection to the exhale, the most grounding and calming part of the breath.

Once connected, the traditional pranayama begins with Sitali, calming and soothing.

Calm down and connect to your deeper self.

Easy flow is the ideal class for those days when you need a gentle flow. Give yourself time to open up your body, and use a pair of blocks to reach your spine slowly.

The class works through the hips, the hamstrings, the lower back and the side body. Level 1, so it suits you if you are new to yoga, and it makes a soft start to the morning.

This class is for busy bodies and minds. Sometimes we need a few minutes to move and get quiet.

This subtle, beautiful and introspective practice helps you let go of tension in the body and the mind, with work for the core, the spine and the hamstrings. Spread your mat and enjoy it. Level 1-2, no props needed.

This 30-minute class gives you a little bit of everything you need to maintain strength, flexibility and sanity on the days you don't have much time to move.

It opens the chest and the side body and stretches the hamstrings. Level 1-2, with two blocks.

Sometimes our practice can feel a little too bland or predictable. Try adding variations to spice things up. This flow is full of different poses to work with, so use your imagination and let your body feel and experiment.

Forty-five minutes for the hamstrings and the side body. Level 1-2, no props needed.

We often think of a Vinyasa class as upper body strength work. Get ready to bring the attention to your legs instead.

From balancing to strengthening sequences, the next 40 minutes are all about making your legs shake, in a good way. Strength for the quadriceps and the whole leg. Level 1-2, with a block.

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.

The purpose of this class is real, deep relaxation, to rest your nervous system and replenish your energy.

We use a mix of simple meditation and Hatha yoga techniques, including some kriyas, the classical preparation practices.

When we work with the body with intelligence and an understanding of the nervous system, we can all bring ourselves to deep relaxation.

In this workout, we continue to explore different ways to play with Chaturanga Dandasana (Four-Limbed Staff Pose). Have fun working out with yoga postures such as Navasana (Boat Pose) and Chaturanga, flowing through vinyasas.

Fifteen minutes for the arms and the core. Level 2, no props needed.

Does what it says. A sequence for when you don't feel like a vigorous class that creates tons of heat, but you still want to unravel the tension that has built up around the hips during the day.

A good class for the evening. Level 1-2, no props needed.

This class builds both strength and suppleness. The traditional Hatha approach is slower, and we take a resting pose between the more demanding poses.

The slow pace and time to digest the poses create a more meditative feel, and we try some of the poses with our eyes closed. Level 1-2, no props needed.

Stop only stretching your hamstrings, you need to strengthen them too. This 45 minute practice is dedicated to the back of the legs.

We use regular yoga postures with a twist to engage the hamstrings and build stability and strength. Level 1-2, with a blanket.

Take 15 minutes to build some core strength and awareness, yogi.

A Vinyasa class for the abdomen at level 1-2. All you need is your mat.

We start where we are, right at the beginning: becoming aware of thoughts and trying to follow the breath. This is meditation, waking up to the present moment.

Ten minutes, guided by Guy Powiecki. No experience needed.

In this 15 minute meditation, Sofia introduces a seated Sun Salutation and a concentration exercise called focus 12. It suits a restless mind, or a beginner to meditation.

Use it in the morning or the evening. Sit on a bolster. Level 1.

In this workout you work with push-ups, planks and a core exercise that may look easy but will get you sweating.

We are almost at the end of this challenge. Stay strong and enjoy it. Level 2, with a block.

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.

This 45 minute class focuses on Malasana, the yogi squat. Not only sitting down low, but activating the legs and feet to sit strong.

Move in and out of the posture as you transition through the flow, and feel your pulse rise as you jump back and forth between Malasana and Downward-Facing Dog. Then warm up the hips a bit more before you try Bhujapidasana, an arm balance. Level 2, no props needed.