Lauren Matters

You can do this. Whether you want to pump yourself up before an interview or want a burst of happiness, let this confidence building flow brighten your day.

Forty-five minutes of Vinyasa that opens the chest and the side body. Level 1-2, no props needed.

I don't always use props, but when I do, it is in an unconventional way. Intrigued? You should be.

Twenty minutes of Vinyasa with a stool as your prop, with a focus on the hamstrings. Level 1-2.

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.

These little creatures move slowly. Unhurried and patient, snails get to their destination at their own pace, in their own time.

It is easy to rush through a vinyasa. It takes great control and strength to go at the pace of a snail. Work for the abdomen, the arms, the lower back and the hamstrings. Level 1-2, no props needed.

Chairs can do much more than provide support. They are also great tools for stretching and opening the body. Whether you are at the office, at school or in a waiting room, use your time and your chair wisely.

Thirty minutes of Hatha for the spine, the chest and the side body. Level 1, and all you need is a chair.

If I had to pick one class that best describes my home practice, this is it. Play with lateral movement to find new depths and sensations in your practice.

Thirty minutes of Vinyasa that opens the side body. Level 1-2, no props needed.

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.

Walking into a hot yoga studio can be intimidating. Whether you have practised for years or are starting out, the Hot 26 series evolves each time you roll out your mat.

Studio classes often do not break down each pose because of time. This program gives you alignment tools, explanations of each pose and variations to suit your body and mood, and ends with a traditional 60 minute class.

This is part 1 of the breakdown, with a focus on the side body. Level 1, no props needed.

Part 2 of the Hot 26 Breakdown. Walking into a hot yoga studio can be intimidating, and studio classes often do not have time to break down each pose.

This program gives you alignment tools, explanations of each pose and variations to suit your body and mood, and ends with a traditional 60 minute class.

In this part, the focus is on the arms and the shoulders. Ten minutes, level 1, no props needed.

Part 3 of the Hot 26 Breakdown. The Hot 26 series evolves each time you roll out your mat, whether you have practised for years or are starting out.

Studio classes rarely have time to break down each pose. Here you get the alignment tools, explanations and variations to suit your body and mood.

In this part, the poses work the arms, the back and the hips. Ten minutes, level 1, no props needed.

Part 4 of the Hot 26 Breakdown. Walking into a hot yoga studio can be intimidating, and a studio class seldom has time to break down each pose.

This program gives you alignment tools, explanations of each pose and variations to suit your body and mood, and ends with a traditional 60 minute class.

In this part, the poses stretch the hamstrings and the hips and work the upper back. Ten minutes, level 1, no props needed.

Part 5 of the Hot 26 Breakdown. Walking into a hot yoga studio can be intimidating. Whether you have practised for years or are starting out, the Hot 26 series evolves each time you roll out your mat.

This yoga for beginners online program gives you alignment tools, explanations of each pose and variations to suit your body and mood, and ends with a traditional 60 minute class.

In this part, the focus is on the back, from the lower back to the upper back. Ten minutes, level 1, no props needed.