Sofia Soori

This posture is called Parivrtta Parsvakonasana in Sanskrit, and it is the sixth posture in the standing sequence of the Ashtanga Primary Series. It asks for open hips and some flexibility in the spine, which the earlier poses of the traditional sequence give you. All the standing postures in the Ashtanga series are linked together.

This video breaks the posture down and shows you how to enter it step by step.

In this class we open up the hips to make it easier to come into one of the best known postures, Padmasana, or Lotus Pose.

We talk about how to avoid hurting the knees on the way in. Never force your legs into Lotus. It should come with ease, once there is enough flexibility in the hips.

In this class Sofia goes through preparation postures and movements that help you find your way into deeper backbends, with both stretches and strength work to get your body ready.

The peak pose is Kapotasana, one of the deepest backbends in the Ashtanga Intermediate Series. In the traditional Ashtanga method, this posture is often introduced to students who have practised for years. Level 2, no props needed.

This posture is called Utthita Hasta Padangusthasana in Sanskrit, and it is one of the first balances on one leg. For the full posture you need some flexibility in the hamstrings and hips, which the earlier postures of the Ashtanga sequence give you in time.

This tutorial also cues the correct vinyasa count, showing which movement goes with an inhale and which with an exhale.

This tutorial shows you step by step how to approach Chakrasana, the backward roll that comes at the end of the Ashtanga Primary Series and in the closing sequence.

Chakrasana is often used to come out of a posture lying on the floor. It gives more flow to the sequence than rolling up to sit, jumping back to Chaturanga and doing the vinyasa.

A class to help you open up the hips and the hamstrings to prepare for Supta Kurmasana, one of the deepest forward folds in the Ashtanga Primary Series.

Supta Kurmasana, or Sleeping Turtle Pose, is the peak pose of the series, and many forward folds come before it. Do this video on its own, or after or within your longer practice.

A class to soften your lower body and open up your hips and hip flexors, built around the low lunge.

It suits everyone from beginner to advanced practitioner, and it is especially good for runners, hikers and anyone who sits still a lot. Level 1-2, no props needed.

Here are some of Sofia's favourite strength exercises to prepare for going upside down. This set of exercises strengthens your core and wrists and improves your balance.

Do the routine a few days a week and it will get your inversion practice going. Keep practising and it will come.

Sofia has been surfing waves for nine years. When there are no waves around, she keeps her surf strength with a few exercises.

If you want to improve your surfing or get going before a surf trip, this video is for you. Feel free to repeat it, and take one rest day a week if you do it every day. Level 1-2, no props needed.

Sofia has been surfing waves for nine years and knows how important some restorative stretching is after a strong surf session. The ocean is strong, and paddling is not easy.

So you don't get too stiff, here are her best stretches for after surfing, or for later in the evening after a full day in the water. They open the chest, the hips and the spine.

Sofia has been surfing waves for nine years and knows how important it is to warm up the body before jumping into the ocean.

This is a short sequence of postures and movements that warms up the key muscles you use when you surf, with a focus on the shoulders and the side body. Level 1, no props needed.

Short of time? This practice warms up the body with some Sun Salutations, then goes straight to the finishing sequence of Ashtanga yoga.

This practice is for the more experienced yogi, since there are no detailed instructions for the asanas. Level 2-3, no props needed.