Vanilla Vinyasa Standard: 60-90 Min Class

Bring the feet up like you're trying to hold the ceiling up. A little bend in the knees is fine. And then just start to rotate your hands and feet warming up the wrists and ankles. Just whatever direction you start naturally is fine.

And then think everything clockwise, everything counterclockwise. If you crack some pops is fine as long as it doesn't hurt. And then just whatever feels natural out and in, maybe down and up. Just checking in any tight areas.

Maybe on the next cycle just go super slow there. See if you can just work on releasing or waking up those tight areas. Sometimes we've got bits from old injuries or maybe they just take a little longer. That's what we're doing here before we start getting on our feet and our hands.

Good. Now let's grab just the top or the bottom of the hamstrings by the knees. And then we'll just straighten our legs slightly. Feel a bit of a stretch in the back of the legs and the hamstrings.

Then bend, then straighten, and bend, and straighten. And if you want to let go of the hamstrings, that's fine. And just let your legs warm up nicely here, just one at a time. See what's more comfortable if you flex or point the feet here.

See what feels nice for the movement. See what stretches more or less, whatever you need today. Just a few little movements. Breathe in as you move.

Okay, hands back up. You're holding the ceiling up again. Now let's do a little bit of core activation. So think about pressing that ceiling up.

And now with our feet, just bring your feet above your chest. Just so you feel that little core activation there. Back up and back down. Back up and back down.

Keep moving with that. I'm just going to move up. I found a very creaky bit on the floor. And back up and down.

And just a few of them. You should start to feel a bit of a crunch happening in your core, which is what we want here. And this is kind of, if you think of this as your jump forward. So when we're going from plank or dog, sorry, to the top of our mats, this is that jump forward, where we crunch everything up to get into that forward fold.

That's what we're doing here. Maybe hold for one. Good. Ease that off.

Let's bring them back. Hold for one. And ease that off now. Let your feet come down.

Just bend in the knees. Open the arms up nice and wide. And now just turn your knees over to the left, just for a little side stretch here. Opening out.

Now over to the right. Nice. Just letting everything wake up. First movement like this of the day probably.

So just go easy. And now this time when we're over to the left, just hold for a couple of breaths. Opening out here. And let's go back up over to the right.

My right side feels much tighter today, which is perfectly natural. No it isn't. We do everything the exact same amount both sides because we copy that yoga practice style in everything we do. Every stair of the tea bag is the right hand and then same amount on the left hand, of course.

It's not always the way. Good. And from here, bring your knees back above the hips and just grab around the hamstrings and then kick your feet above your chest or your head and then kick them forwards and just roll yourself up. And what's really going to help you here is if you round the back a bit and just rock back and back up.

Good. And a few more of them just rocking back and then all the way back up. So I'm just going to move because I found a really creaky bit. Good.

Rock back and back up. And back. And just a few of these feel really nice. Just working the back.

We're working that momentum just to bring ourselves back up. And it feels great on the back. Just as relaxed as possible going through those movements. I could just do this for 60 minutes but it wouldn't be much of a class for you lot.

Good. And then after a couple more, just bring yourself into a cross-legged position. Sitting up nice and straight. Again, maybe for the first time today.

And just see how that feels. See how everything feels stacked up, especially after a bit of movement here. And we'll do some side stretches now. So drop your left hand down and bring your right hand over the head, stretching the right shoulder away from the right hip, keeping the right hip down on the floor.

Then ease off. Then right hand down, left hand over. Going nice and slow as you move. Doesn't have to be a super intense stretch to begin with.

Just enough of a stretch to feel how great that is. Now let's add some breath. So inhale on your way up. Exhale on your way down.

Inhale on your way up. Exhale on your way down. As you slow those movements down, slow your breath down with it. And I know the stretch is on the way down but that doesn't mean the way up should be super quick.

It's just whatever your breath is comfortable doing, nice and slowly. Last one. Let's come over to the left, stretching that right hand out. And we'll take five breaths here.

Just really breathing into that and opening the sides. And you can either look down to the mat or you can look up, sorry, to the arm. Just see what works. Maybe a breath of each.

See how your neck is, maybe that's sore from training, that's fine. Let's come back over to the right now, nice and slow. Letting that off. Let's take five breaths over to the right.

Again, exactly the same as the other side. Every stretch should feel the same on both sides because we do everything the same amount of times on both sides in life, of course. And just let your body start to wake up before we start to flow. It's always nice to just ease everything into it and really set that breath.

Okay, let's set ourselves up now. Just some natural movements. I know we've opened up the sides nicely. And just take a fold here.

So hinge at the hips forwards, let everything start to come down. Maybe rest your forehead on the floor or just hang out wherever you're comfortable. Three breaths here. Walk your hands away.

Just sinking into that mat. And then bring yourself back up. Just lean back, let the back go up behind you. See how that feels.

Push the chest through the back. Sit yourself up and then we'll cross the legs the other way, the unnatural way. And from here, just bring your arms out like a cactus and then just hands in and we'll just go from side to side. Just again, a bit of a wake up here and start off nice and slow.

Maybe you're not going to go as far, but start to make that a little faster. Just going side to side, waking up. Cool, the sides, everything is moving here, making sure the head moves with the body. Obviously the next part of the spine.

So we want that to move with everything as we twist. Remember to breathe as you're doing this. Good, keep going. Just wake up, energise, feel good.

Good, hands up like a cactus here. A few more. Feel that chest open. Maybe interlace your fingers on your head here.

Nice and high with the elbows, drop the shoulders, let them hang out and then slow that down. And again, we'll take a little fold here. So hands just creep forwards, hinging at the hips and everything come down. Take five breaths here.

Maybe that increased your heart rate a little bit. Just see if that's going a bit quicker. Maybe you can slow it down with those super slow exhales. On the inhale, you might feel yourself come up slightly.

On the exhale, just sink down into that fold. Find some comfort in the pose as you breathe into it. One more inhale. One more exhale.

And bring yourself all the way up nice and slowly here. And now we'll come into all fours and we'll do some cat cows here. So hands under your shoulders, knees under your hips, get a nice and straight back. Spread the fingers apart, then tilt your hips behind you and then up towards the ceiling, lift the head, shrug the shoulders back, drop the chest, keep the arms nice and straight.

Take a breath here and then drop in the head, tilting the hips towards the forehead, pushing the chest through the back and all the way. Get some movement in the back. Good. Take a breath and start to tilt the hips the other way.

Take an inhale, look up, into cowl and an exhale into cowl. Keep doing that. Inhale up, exhale down. Keep moving any tight areas.

Again, just go slow next time you get there. See how it feels. A couple more. Really think about the tilt in the hips for a couple.

Can you exaggerate that a little more? And then think about what the shoulders are doing. So pushing those shoulders through, then shrugging those shoulders back, pinching the shoulder blades behind you and then bringing them back around to the sides. I love cat cows.

They always feel good and then any natural movements here, maybe tilt from side to side, then bring them back around to always feel good. And then any natural movements here, maybe tilt from side to side. Just anything that felt tight as you're doing that. See if you can check in, give your body what it wants here.

Just moving anyway that's natural, but still on all fours. Okay, now we'll turn the fingers out to the sides and then keep rotating them so they turn towards the knees or that's the goal. They don't have to point exactly towards the knees. Maybe you're feeling tight today.

And if you want less weight in your wrists here, you can move your knees a little closer towards your hands and that kind of eases that off. Then we'll just go forwards and back here. Just opening out the forearms. Obviously we're going to spend some time on our hands and our wrists.

It's just always nice to just work on opening them out a little bit. Coming back, and coming forwards, coming back, coming forwards. Maybe let the palms lift up, keep the fingers down. Maybe keep the palms down, but move back.

See if that's comfortable. If not, they can come off the mat and back up. Light little circles here as well, just so we're covering all angles. It's really good, especially for sports-based people or athletes, just to check in all those ranges because you don't know where things are going to go in a sport sometimes.

Particularly combat athletes, they fall, or rugby, or American football people fall in all kinds of positions. Put their hands out and it's nice to be prepared for all odds. Good. Now just walk the hands out and then sit your hips over your heels.

We'll take a few breaths here in Child's Pose. At any point in the class, if you get lost, out of breath, or the class starts to feel a little hard for you. This is our resting position. This is kind of our safe spot where we can just come find our breath, relax, focus, and then just meet the class wherever they are.

Just come back to whatever pose or point in the class they're at. This is fine. Child's Pose is always good. And then from Child's Pose, bring yourself back up and forwards into a push-up on your knees.

Lower yourself down nice and slow. Blow the front down to the mat and then think about lifting your hands, shrugging your shoulders back, lifting your chest, lifting the feet, tensing the glutes, then lower yourself down, then lift the chest with the hands on the mat, lower down again, and back up to all fours and back to Child's Pose. I mean, do that a few times just to get used to it, cuing less and less each time. So forwards, very slowly lower yourself down, keep the elbows in towards the ribs, lift the hands and feet, lower down, lift the chest, lower down, and then pushing all the way back up to all fours, hips over heels, and then we'll come forwards again, and down, and lift up, and down, and now just the chest, and down, up to all fours, hips over heels, and then forwards, lower down, down, lift, and down, chest, and down, back up, hips over heels, and then one more in your own time, meeting back in that Child's Pose, lowering yourself down, and keep going.

And just give everyone a breath or two to just meet in that Child's Pose, and then from that position, hands are coming up to the top of the mat, and then we'll tuck our toes and lift the hips into Down Dog, nice bent knees, straight back, lifting the hips up towards the ceiling, and taking five breaths here, just finding some comfort in Down Dog. And then after those five breaths, just start bending the knees and straightening the legs, both at the same time to begin with, bend the knees, straighten the legs, you don't have to bend loads, just enough to feel that feeling good, maybe start to bend them a little more though, and now just one at a time, drop one heel, drop the other heel, and just work in here, still in Dog, but just whatever feels natural, whatever feels comfortable, whatever helps you now that we're getting comfortable in Down Dog. And we're walking on the spot, but let's start walking, super slow, getting the feet up towards the hands into a nice fold here, and when we're in this fold, feet a little wider, then hip distance, and just hang out here, so keep your knees a little bent, maybe grab your elbows, and just take three deep breaths here, just letting everything fold forwards, really think about where your weight is, if it's all in your heels, move your weight forward slightly into the balls of your feet as well, let the head hang, any tension you're holding that's unnecessary, just let that go on the exhale, and now widen your feet a tiny bit more, think about the stance you take when you squat down, so I have my toes a little wider, and what we're thinking about doing now is taking an inhale, squatting down, and lifting the hands up, exhale into a fold, inhale squat down, hands up, exhale into a fold, inhale, and exhale, inhale, exhale, inhale again, and exhale into that fold, find some comfort in that fold, take two breaths here, and then very slowly start to bring yourself up, but we're starting with the centre of the back, starting to come up, and then just peel everything else up, and I want your head to be the last thing that comes up, until we're standing nice and proud at the top of our mat, then just bring your feet a little closer, so hip distance, hands together here, and breathe, and we're just thinking about our intention of the class, so just cutting out all the nonsense, and just working through the class, nice and simple, just working with what we've got, what we can do, not thinking about what we can't do, let's just work on what we can do and improve that, any other thoughts, any other stresses that come to your mind in the class, just get rid of them, take two more breaths, and we'll start to go shortly, okay, let's take an inhale, hands come all the way up, then we'll take an exhale fold, lift halfway, get in the back nice and parallel with the mat, then exhale, hands come down, right foot steps back, right knee comes down, into this half split position, front knee comes down, into this half split position, front knee above the ankle, just take a deep breath here, opening the hips, and now take an inhale as the chest comes forward, shoulders back, exhale, draw the hips back, find the hamstring stretch, maybe lower back, good, let's inhale forwards, exhale back, inhale forwards, exhale back, and forwards, back, and do two more in your own time, last one forwards, last one back, let's come forwards, tuck the toes behind you, and then step that left foot back into a plank position, let's lower ourselves down super slow, think about lifting the hands and feet, inhale, exhale down, now lift the chest, inhale, and down, then lifting everything up, to the top of a press up, and back into down dog, take a couple of breaths in down dog, lifting the hips, opening out, good, and from here take the right knee forwards, on the inside, this time we've got the right foot forwards, left foot back, flatten out the back foot, take an inhale, opening the hips, take an exhale, and now we'll breathe as we move, so inhale forwards, exhale back, keep moving for four more, good, two more, and after this last one start to bring your weight forwards, and think about coming forwards into a fold, then lifting halfway, and fold, and bring yourself all the way back up to the top, hands together, and just take your breath here, before we go again, okay let's go left side, so hands come up all the way, exhale fold, let's go for a half lift, and fold, the left foot's coming back this time, step that back this time, keep the knee off the floor, and we'll take an inhale, just into that stretch, exhale, keep breathing here, and then next inhale, stay where you are, exhale, let's fold, hips go back, just find whatever stretches for you here, inhale forwards, exhale back, and forwards, and back, and this is a nice hip opener, hamstring stretch, just to begin the sequence and flow, last one forwards, last one back, this time as we come forwards, start to bring that foot back into plank, lower yourself down, lift the hands and feet, and down, just lift the chest, and down, and lift yourself all the way up, and back into down dog, first one forward, three breaths, just letting the head hang in down dog, okay let's bring the left foot forwards, this time the right knee stays off the mat again, nice and strong here, just for a breath, finding that pose, maybe lowering the hips slightly, then we'll take an inhale, exhale back, you don't have to straighten that front leg perfectly, inhale forwards, and back, let's do three more, and back, and now think about stepping that right foot forwards into a fold, then we'll do a half lift, one more fold, and then bring yourself all the way up, hands together, and just breathing at the top of your mat for two breaths, and from here, squat yourself down, touch the hands to the floor, keep the hips where they are, then we can either come up with the hands up in chair, or hands together, we'll take five breaths here, breathing nice and heavy, nice and deep, last inhale, exhale into a nice forward fold, well deserved, now we'll go half lift, exhale into a fold, and then we'll step or jump back into plank, slowly lowering down, then we'll lift up with the hands and feet, down, up into cobra, back down, push yourself up, and then back into down dog, good, let's lift the right foot up in down dog in a second, we'll just take two more breaths, okay, lift the right foot up, bend the right knee, now think about coming forwards with that right knee, kicking that on the inside, stepping that in, now the left heel, so the back heel, is going to turn down to the floor, and we're coming up into warrior one, so bring your hands up, and then open out here, we're not going back to warrior two, I'm just opening out slightly, so I'm between the two positions, my hips and my chest are between warrior one and warrior two, so we'll call it warrior 1.5, and just take a couple of breaths, settling into that, and then once you feel like you've settled, we'll take three more breaths, last inhale, last exhale, and now, hands to chest, straighten your front leg, now turn towards that front leg, and then just fold forwards, drop the hands down, and we'll just take five breaths here, just opening out the hamstrings, the lower back, just breathing into any comfort you can here, and now we'll step back to plank in a second, but bring your right hand inside the right foot here, and now lift the back heel, and slide that back foot around you, and then back into plank, then we'll lower ourselves down, down, lift, and lower, lift the chest, and down, then bring yourself back up all the way, into down dog, and three breaths here, and now, okay, let's go left side, so left foot, lift up, bend the left knee, open out that front hip, and then the left knee is coming in, step the left foot on the inside, pivot the right heel, and now, nice and strong on that front foot, bring yourself all the way up into that warrior 1.5 position, opening out slightly here, take two breaths settling in, and then three breaths, nice and settled in the pose, okay, let's bring those hands together in front, turn the chest, sorry, we want to straighten the front leg first, and then we'll fold forwards, hands come down, let's take five breaths here, tucking that left hip under, okay, okay, bring the left hand on the inside, now start to slip that left foot out and back into plank, then lower yourself down, let's lift, and lower, lift the chest, and lower, and then bring yourself all the way up, and back to down dog, we'll take three breaths here, okay, good, let's step or jump to the top of your mat, take a squat down, find that chair pose, just for a breath, and bring yourself all the way back up, good, let's take two breaths here, we're building some heat now, that's fantastic, and then we'll go again, so drop the hands, touch the mat, lift the hands up or come into prayer, take a breath, exhale fold, half lift, now step or jump back, good, bring yourself up, hands and feet lower down, lift the chest, and down, and then come back all the way up, and back into down dog, first three breaths, okay, let's lift the right foot up, bend the knee, bring that forwards, step on the inside, drop that back heel, let's come all the way back up to that warrior 1.5 position, taking three breaths here, sorry, two breaths, settling in, and then three, nice and settled, now let's come back with the hands, interlace the fingers behind you, shrug the shoulders back, open the chest, send the hands back, straighten that front leg, and now we'll bend that front leg nice and strong, now I'm going to come forwards and fold into humble warrior, and I'm thinking about folding here, lifting my hands up for five breaths, last inhale, last exhale, come back up, good, bring the hands back into the chest, let's turn forwards, bring the hands down, lift the back heel, that foot's going to slip out, lower down, and then bring yourself up and lower, then back up into dog for three breaths, let's lift the right foot up, sorry, left foot, bend the left knee, left knee comes up, and then step, pivot the back heel, come up into warrior 1.5 for five breaths, now we'll interlace the fingers the opposite way, so the weird way, shrug the shoulders back, open the chest, drive the hands back, straighten the front leg, bend the front leg again, now fold forwards into humble warrior for five, keep strong, keep slow with the breaths, let's come back up, let go of the hands, hands come forwards to prayer, turn, now lower down on the inside, left foot comes around, lower yourself down, lift the chest, lower and then back up into down dog, settling for three, and now we can either step or jump to the top of the mat, take a fold, let's come up into chair, and then back to standing at the top of your mats, let's take three breaths just at the top of the mat, just slowing that breath down, catching the breath, okay, let's come down into that chair again, so touching the floor, lifting the chest, and then fold, half lift, and then step or jump back, lower down, lift the hands and feet, and down, lift the chest, and back down, and then lift, push back into down dog for three, okay, let's lift that right heel up, bend the right knee, come forwards on the inside, drop the back heel, let's come up into that warrior 1.5 position, for five breaths, and now hands come into your chest, we'll turn to face that front leg, and think about lifting your weight up, and coming forwards into warrior 3 position, so nice and slow, bringing your weight forwards over that front foot, lifting the back foot, wobble around slightly, that's fine, catch your balance, breathing here, for five breaths, and when you're done, exhale into a standing split, breathing here, and when you're done, slowly come back into that warrior 1.5 position, then hands are going to come down, open that right foot out and back to plank, down myself down, lift the chest, and down again, lift up, and back to down dog for three solid breaths here, and let's go left side, so lift the left foot, bend the left knee, come in forwards, keep the left foot on the inside, back heel, come all the way up, five breaths, five breaths, hands together, facing forwards, facing that front leg, lift the back heel, find your point of gaze, then lift forwards, nice and straight on that front leg, lift the back leg, we'll take five breaths here, nice and strong, keep that gaze, and then super slow, come down into a standing split, lifting the back foot, and then again, super slow, sending that back foot behind you, bending the front knee into that warrior 1.5 again, and then coming down, kick the left foot outside, lower down to plank, and lift, and down, back up, into down dog, and then back to down dog, for three breaths, and if you've cued that, lower down, back up, and then back into dog, if you've cued that enough times, you can name that vinyasa, or you can give people the option of doing that, and just, or just meeting in down dog, some people might start to get tired, you might see them in child's pose, give them that option, and it's just a nice way for the people that want a bit more to take it, or the people that want a bit less to take that as well, good, let's come down, and then jump into the top of the mat, into a squat here, and just breathing in a squat, and we'll lay back, and we'll do some work towards crow, so laying on your back here, knees above your hips, hands up towards the ceiling, and think about lifting your shoulders off the mat here, so I'm crunching up, using everything in my core to keep me up, take a breath, and come down, okay, now think about bringing the knees in towards the armpits, so I'm laying on my back, bringing my knees towards my armpits, and I'm crunching here, take a breath, point the toes as well, not like this, point them away from you, come down, now lift the shoulders again, for a breath, come down, lift the knees to the armpits, for a breath, and down, take a nice flat back for two breaths, now we're going to put both together, so I want you to lift your shoulders, and then the knees towards the armpits, having as little of your back as possible on the mat, take a breath, on the mat, take a breath, exhale flat back, maybe drop the back of the hands towards the mat, open the shoulders out, and again push the hands up, lift the shoulders, lift the knees, take two breaths here, really working the core, and then roll yourself up, back into that squat, we've done a bit of crow prep, now we're going to work into that crow for five breaths, so start off in a squat, then think about lifting your hips, bend the elbows slightly, but I wanted to keep the elbows tucked in, and then drop your knees just above your elbows, but on your triceps, gripping them out with your hands, and then think about leaning your weight forwards and not down, and squeezing your knees together on your triceps, lift the heels, point the feet, the more you lift the feet, the less you've got hanging behind you, let's take a few breaths here, or a few breaths working in and out, then when you're ready, step back to plank, lower down, lift yourself up, and down, then lift back up, and into down dog, and we'll take five breaths in down dog now, a bit of core, a bit of an arm balance there, so just breathe and calm everything back down. Okay, from down dog, lift that right heel now, bend the right knee, and open your hips out to the right, good, take two or three breaths here, nice and slow, nice and calm, maybe heavier with that left heel, maybe open that right hip more, now bring the right knee forwards, under, right foot in the middle, and then step that left leg or heel back, and this is where people might start to struggle, at the point of getting up to warrior two, so you can make people bring their right elbow onto the right knee, left hand comes forwards, up, and back into warrior two, and when we get here, we need to check everything is nice and straight, so that left arm, the back arm, tends to drop down, so just make people aware, look back, what's that left arm doing, get that nice and even, make that right arm nice and even with that, we're not too far forwards, we're stacking everything, so shoulders are above the hips, the hips aren't turning out too much, just breathe, find a few cues here that work with the room you're working with, breathing here, and now we'll think about reversing that warrior, so the back hand now drops behind the back leg, the front hand goes palm facing up, lift that towards the ceiling as we creep back, open out the sides, take two breaths, now come forward with that right elbow on top of the right knee, the back hand is coming up, and you're thinking about driving that in a nice straight line with the back leg for a few breaths, not collapsing in the shoulders, opening out still, breathing, and then back to warrior two, nice and strong, now we'll inhale, reverse the warrior, exhale forwards into that side angle, reverse the warrior, exhale forwards, one more, and forwards, and now come back up into warrior two, straighten the front leg, point the front toes in the same direction, the back toes are pointing, so that's forwards, then hinging at the hips here, and just folding forwards nice and slow, with our legs nice and wide, letting the head hang, lifting the hips up towards the ceiling, really think about hinging at the hips, and five breaths here, so good, let's start to turn on the inside of the right foot, step the right foot back into plank, lower yourself down, lifting up, and down, lift the chest, and down, and push yourself back up into down dog, let's take five breaths in down dog, and let's go second side, so lift the left heel, bend the left knee, open the hips out, driving everything open to the left, now come back around, step the foot through into warrior two, and then again, you can get people to put their elbow on the knee, and drive up, or think about just driving that hand up and back into warrior two here, find a nice strong pose in warrior two, check in with everything, and give people a few breaths here in order to do that, now let's reverse that warrior, so two breaths, now front elbow on the front knee, open out that arm nice and straight, nice and strong, and open, and then we'll inhale, reverse, exhale, come forwards, reverse, and forwards, and two more, and just watch, hopefully people start to flow here, last one, and then come back up, think about straightening that front leg, turning the toes, so they're facing the same direction as the hips, this time hands on the waist, interlace your fingers behind you, shrug the shoulders back and open the chest, and then come back up, shuffling the fist down, hips this time.

Hands on the waist, interlace your fingers behind you, shrug the shoulders back and open the chest and now start to hinge at the hips. We're coming down and forwards. With the hands lifted in a nice forward fold. Breathing here.

There you go. Other fingers, hands around the waist and then slowly start to bring yourself back up. Take a breath stood up. Keep the hands where they are, maybe thumbs touch around the back.

Take an inhale, elbows back, exhale fold. Five more breaths here. Lifting the elbows up, maybe thumbs meet on the back. And then hands down to the mat.

Creep around to the left, let the left knee bend. Hands in plank, left foot steps around, back into plank and we'll go slowly down here for the count of five. So start to lower. Let's go five, four, three, two, one.

Hold at the bottom before your chest touches the mat and lower down. Good. Now lift the hands and feet and lower. Lift the chest and lower.

Push yourself back up and then into down dog and we'll take five nice and deep breaths back in down dog. Good. Let's lift that right heel again up, bend the right knee, open the hip. This time we'll step the right foot outside the right hand.

Coming forwards, stepping that outside the right hand, just opening out here. And then the right hand comes up, opening out to the side, lifting that right hand higher, dropping the hips lower for five breaths. Right hand comes down, right foot steps or slides back into plank. Again lower for five, four, three, two, one.

Lift the hands and feet, lower down, lift the chest and down, back up and then into your down dog. Five breaths. Okay, let's go left side. So left foot lifts, bend and open.

Breathe in here. Now the left foot comes on the outside of the left hand, nice and strong on that back leg and then slowly lift the left hand, opening out to the side, lifting the left hand higher, dropping the hips lower and breathe in. Left hand comes down, stepping back to plank and lower for five, four, three, two, one. All the way down, flatten out the feet, bring your hands by your sides, lift the shoulders up and back.

Just take two breaths here and then hands under your forehead or take three breaths just resting our forehead on the backs of our hands before we work on some back bends. One more breath here and exhale. Okay, remove your hands, rest your forehead on your yoga mat and then bend both knees so your heels are above your hips or towards your hips. Reach the hands back around the ankles and now flex your feet and think about lifting your feet up towards the ceiling and kicking your feet away.

We're just going to lift your chest and your knees off the mat, so bridging down into the mat. Take three breaths. Keep lifting those feet, kicking them away. Good, let's let go.

Rest the forehead down, lower the feet. Take three breaths, rest the hands under the forehead again. Just relax. We'll try that one more time.

Good, okay. Forehead down, bend the knees, reach back, grab the ankles, flex the feet, lift the heels up towards the ceiling and then away. Lift, lift, lift, tension your glutes. Breathing comfortably here for 30 breaths.

I'm joking. Two more breaths. Good, slowly come out. Let go of the feet.

Let them drop slowly. Hands under your forehead and we'll take ten. Nice breath here. Just focusing on that inhale, filling your belly with air, pushing that into the mat on the inhale.

Then on the exhale, sinking back down into the mat. Okay, bring yourself slowly up to all fours. Sit your hips back over your heels for two breaths. Then bring yourselves back up.

If headstand is in your practice, this is where you would do it or your preferred inversion for the newer people will go over dolphin. Just bring your forearms down on the mat and we'll go hands together for this time. Think about coming into down dog but keeping your forearms down on the mat. Just lift the hips here, lower the head, nice and strong here.

Breathe. If you want to start walking your hips a little higher, a little closer, feel free. Think about lifting those hips up towards the ceiling. We'll just take five slow breaths here, opening out.

If you're in headstand or handstand or forearm stand, this is just your few breaths to play within that with whatever inversion you're enjoying at the moment. Whatever you're in, just slowly start to bring yourself down and sitting back into child's pose. Again, take five breaths. Just let everything relax and come back.

Just breathing. We don't want to sit up too quick after an inversion. It can be tricky but super fun and rewarding. Whatever inversion we're chasing, it's not about the whole time or how impressive it looks on Instagram.

It's about the journey there and all those reps, all that time working on it, maybe failing, falling, stumbling. That journey, that process of working into it is what we want. That working hard and sense of achievement on the way, that's what it's all about. Let's come on to our backs now, nice and slow.

Keeping the knees nice and bent here. I'm going to think about lifting the hips but first of all, bring your heels a little closer to your hips. Feet either hip distance or a little wider. We're thinking about lifting the hips up towards the ceiling here.

Start to tilt your hips towards you and then lift up nice and high. Tense your glutes, lift them a little higher. Take a couple of breaths. Maybe rest the hands on the hips, elbows just under.

Think about opening the front of the hips here first. Good, exhale slowly down. This time we'll do the same but think about your shoulders as well. I want you to have your elbows by your sides and think about shrugging your shoulders back, pushing them into the mat and opening the chest when we lift the hips.

Lifting the hips up, driving the elbows back, shoulders back, opening the chest and you can either hold under your hips with your hands to breathe or you can interlace your fingers and drive them in that gap between your legs, straightening the arms, lifting the hips, opening the shoulders. Two more breaths. Good, let go of the hands or the hips and then slowly lower them back down into the mat. Take two breaths, not holding any tension or lifting anything up.

Now if wheel is in your practice comfortably, this is where you'll do it. For everyone else we're going to do the same thing again but we're going to work for five breaths, just holding everything up, opening the front, shrugging the shoulders back and lifting the hips. Take a breath where you are and then slowly start to lift the hips. Nice and high, pushing down into the mat, shoulders drive back down, either grab your hips here or interlace your fingers and drive them through and obviously if you're going for wheel, just take care and we'll take five breaths.

Really opening the front, lifting the hips. Two more breaths. Last one in and out, let go of the fingers, untuck the shoulders and just drop the hips and just take another five breaths, sinking into the mat. I'm going to take three more breaths here and then sit yourselves back up and then we'll come into a forward fold.

So to begin with just both legs nice and straight or bent if you're more comfortable with that but just think about coming forward, so hinging at the hips first, maybe sending the hips out behind you and folding forwards and let everything else come down and we'll take 10 breaths in this fold. Every inhale you take, fill everything inflate, fill your chest with air, your belly, diaphragm, it's using everything to breathe and then on that exhale we'll just deflate, letting everything go. Just breathing nice and slow, nice and efficient, relaxing into that pose. Are you holding any tension in the back of your neck?

Are you pulling on the back of your neck? Are you pulling on the back of your neck? Are you pulling on the back of your neck? Are you holding any tension in the back of your neck?

Are you pulling or straining into the pose too much? Nice and slowly bring yourself up and now we're going to one leg forward fold, so just bend the left knee on the inside here, facing that front foot, so the right foot and then folding, hinging the hips forwards into a nice fold. Breathing here, take five. Slowly come up, now do a light twist in this, so take your left hand up towards the ceiling, now reaching that forwards, imagining that going past the right foot, then reach outside the right foot or your shin and just start to fold your head outside that right knee, again for five.

Good, let's come up out of that, keep the right leg where it is, let's bring the left knee up and over, so your left foot is over your right leg now and now hug your right arm around that left knee and open out to the side here, left hand comes back opening out and try and not lean back into that left hand, just touching the mat. Eventually some people will be able to bind here, so if you want to start working people towards that you can even get them to work that left hand on the back of the hips and open the left elbow out. Just breathe here, if you can see some people easily into the twist you can get them to bring their left, sorry right arm up and then the outside of the right elbow on the outside of the left knee gives a bit more of a twist here, but just go easy especially if they're new people, because if you give that option most people will try it. Good, let's slowly come out out of we came into it and now we'll go left foot, bend the right knee and then forward forwards for five breaths.

And then slowly back up, bring the right hand up and imagine folding forwards and sending that past your left leg, reach around the left foot or the left shin and just fold here again for five. And bring yourself back up and now this time the right foot, so the bent knee is stepping over the left leg and now reach around with the opposite arm, so the left arm reach back with the right hand, open the chest to your right or bring that right hand to the hips and then think about the left hand coming up and over and opening out here for five breaths. And then we'll come out of that how we came into it. And this time bend both knees and bring the feet together into butterfly, instead of having the feet super close in butterfly we're going to just let the feet drag away a little bit and we'll just work on a fold here.

But first of all I want you to think of coming up into a cow and then into a cat, then inhale back into a cow and then fold forwards, imagine your head dropping down towards your feet for 10 breaths. Just let the knees open out to the sides, if people look a bit tight you can send their feet away from them even more. So last inhale, last exhale and then sit up we'll scoot on to our backs just for sleeping pigeons so bring the right foot or the outside of the right foot on top of the left knee and now hug either your left hamstring or your left shin, let the shoulders relax so my shoulders aren't up and I'm not pulling into this I'm just relaxing into the mat, I'm not tucking my chin up towards the ceiling I've got that nice and tucked nice and tucked and my neck and back are straight and just breathe. So okay now let the left foot drop down to the floor, grab the right knee bring that in towards your chest, slide the left foot away, take a few breaths here and now grab the right knee with the left hand, open out your right hand and pull that knee over your left into a nice twist and then look over to your right hand take some nice long breaths in a twist and then slowly come out of that, keep the right knee bent, drop the right foot to the floor, outside of the left foot comes on to the right knee and now grab either your hamstring or your shin but not so much that we're doing a crunch or we're like really pulling into it just enough to relax and let the hip open.

Just relax your jaw here, relax the tongue in the mouth, even close the eyes if you want, just let go of any tension you can feel yourself holding. Okay drop the right foot, grab the left knee, start to drag the right foot away from you, take a few breaths, nice and slow on that exhale, really focus on that slow exhale through the nose, you've got no where you need to be, just nice deep breaths. Okay right hand grabs the left knee, left hand comes out, twisting over, breathing here, come back onto your backs, let both feet fall away, okay right hands open out to your sides, close your eyes and just sink into your yoga mat.