Linnea Ahlgren

For when you feel the onset of a cold, in times of seasonal change, or better yet, as everyday care before you even begin to feel sluggish.

Begin by slowing down with mellow hip openers, then gradually turn yourself upside down with grounding inversions, no jumps involved. Level 2, with a bolster.

To sit cross-legged on the floor is known as Sukhasana, often translated as Easy Pose. But if we have spent most of our lives sitting in chairs, not on floors, it can be anything but comfortable.

Move through a moderately paced sequence that releases tension from your hips and spine and helps you sit with a little more ease. Level 1-2, no props needed.

Alternate nostril breathing, or Nadi Shodhana, is a slow and even breath through one nostril at a time. In the yoga tradition it balances the flow of energy in the body, and it brings clarity and a sense of wholeness back when we feel fragmented.

Ten minutes of pranayama, no props needed. Level 1-2.

A class for those who, like me, do not find the splits the most natural thing in the world. Open your hamstrings and your hips to ease towards wherever your edge may be today, embodying the courageous leap across the ocean by Hanuman, the monkey god who gave the posture its name.

The class opens the hamstrings, the psoas and the quadriceps. Level 1-2, with two blocks and a strap.

Practise grounding inversions to keep a sense of lightness and clarity through the challenges of your day, whatever they may be.

Fifteen minutes of Hatha at level 2, so some yoga experience helps. Have a block nearby.

Backbends feel challenging to many of us because they ask us to move towards the unknown, to where our gaze does not reach. Become comfortable with not knowing what's around the corner, and ease safely into slightly deeper backbends by opening the front of the body.

The class opens the psoas, the quadriceps and the shoulders. Level 2-3, 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.

Have about an hour and want a well balanced practice with sun salutations, standing postures, balances, backbends, forward folds, hip openers and inversions?

The Jivamukti Yoga Spiritual Warrior sequence is a complete practice for when you don't have 90 minutes to spend on the mat because, well, life. Level 1-2, no props needed.

A short practice for when your creative energy feels stagnant. It connects you to the element of water and the current of inspiration that is always present beneath it all.

The flow works the hamstrings, the quadriceps and the shoulders. Level 1-2, with two blocks and a blanket.

Remember walking into your first yoga class and wondering why everyone sounded like Darth Vader? Ujjayi, or the victorious breath, serves many purposes in yoga asana practice, and it is a breathing practice of its own.

In this short tutorial, learn the basic technique for regulating your breath, so your time on the mat can become a moving meditation, with your breath reigning victorious over the chatter of the mind. 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.

Ever feel tight around the shoulders, neck and jaw? Join the club of the gadget-centric 21st century.

This class can be taken both as regular maintenance and when you feel stiff from too much time in front of a screen. It opens the chest and the shoulders. Level 2, with two blocks.