Vinyasa Flow Yoga; Getting Grounded, Centered and Balanced

Come onto your mat for a Short and Sweet - 20 Minutes Vinyasa Flow Yoga class.

In 20 minutes we will warm up, stretch out and invigorate our bodies in an sweet Vinyasa Flow class. Lengthening important muscle groups and breathing out tensions so that you feel refreshed and comfortable in your body. Try it, if you love it and feel good about it, then go ahead and sign up for 30 One Hour long classes all for you. Yay! Can't wait to meet you there - Niamh

15 minute class to elevate your mood - Vinyasa Flow Yoga!

Lay down your Yoga mat and try out this short class. I'm going to warm you up and connect you to your body so that you feel elevated for the rest of the day. Together we will flow through clear Yoga sequences that will ignite your mind, smooth out your Pranic energy, and tone all your major muscle groups. You'll feel warm, cosy and clear headed. If you love this class, then go ahead and sign up for 30 full One Hour long classes all for you! Can't wait to meet you there! - Niamh

A One minute Yoga Lesson!

This is a very short lesson that teaches you how to do Plank Pose correctly and efficiently. Try out the idea given and you will see that your core engages well and legs, back and arms tone up super quickly. Enjoy! If you love this One Minute Tip, then go ahead and sign up for 30 full One Hour long classes all for you. Meet you there - Niamh

Welcome to a Sweet Strong Whole Body Flow.

Today we are flowing through a full body sweet and strong flow. Concentrating on abdominals, shoulders, arms, legs in interesting variations of standing poses and reclined poses. There are Chair Pose variations and challenges for the arms. There are plank variations that activate the core and upper back. Back bending in Bow pose to open the heart. Then stretching out legs, spine and neck after all the stamina work. Sink into a supported savasana and enjoy the sweet resonance of this practice.

If you have a Yoga block and Yoga strap - grab 'em! Or try using a rolled up towel, small child's toy or can of beans for a block! A towel or scarf will work as a Yoga strap!

Leg focused class today. In this class we are working strength through the legs and into the earth. Teachings are centred around toning the legs and feeling strong from the ground up. Warrior sequences challenge the stamina, Chair pose detoxes from the inside out and Parsvotanasana lengthens the hamstrings in the back of the legs. We are working our way up to standing splits preparation, going through Third Warrior with hands on the floor or block. Rooting and rising, we lift and open the chest in Bridge pose and then stretch the legs and hips before savasana.

Time for a class about the Legs and Core Connecting.

This class is all about the legs and core connecting. Flow through smooth sequences that indulge in strengtheners for legs and abdominals. Well paced class that connects abdominal work with leg work to produce an challenging flow that will feel deliciously grounding. We have chest, arm work and upper back work through the class too so that there is a totality of movement, including Bow pose to end the strong work. A series of sweet hip and leg stretches and reclined twisting to end. A great energy lifter. Savasana feels super good afterwards, after working so well into the body.

Welcome! Today let's Move Your Body. A class to create energy!

This class is an energiser! We start seated and wake up the arms, sides, spine and the breath. Opening the heart and strengthening the core next of all while we simutaleously wake up the legs with variations of lunging sequences and plank poses. We work into Warrior 2, with a surprise seated twist in the sequence, building towards being ready for warrior 3 prep. We go deep into the hips with lizard pose sending delicious energy into all parts of the body and then add on a fun, exciting jumping sequence to enliven breath and mind. Plenty of heart opening and twisting in there and to end; some gorgeous stretches of all the major muscle groups to leave your ready to fall into a deep savasana.

The Side Body; class to ignite inner and outer brightness.

Starting seated we take 5 minutes to work our breath deeper into our body, lift our energy and begin to loosen the spine. Finding balance between right and left sides, we begin to move into our strength poses. Create heat with lunges and warrior sequences keeping checks on anatomical alignments that create optimal mobility as we go. In this class we have plenty of side abdominal work in interesting sequences that will excite the mind and create lots of space for your diaphragm. Included are super fun arm balances that you gotta relax into and go for it. Afterwards stretch out all the major muscles groups for a total feel good Savasana, ending with a feeling of spaciousness and connection.

Sweet Shoulder Openings. Breath and Widen the back body.

This is a shoulder opening class. We are working out tensions in the front of the chest, upper arms and upper back area in order to create space and body freedom. There are variations of arms work, focusing on releasing knots and creating inner space. We are working into the core to support the action of creating upper body mobility. We balance the upper body work with lunging sequences that combine chest openers and core work. Continue to strengthen and tone the arms and core in plank variations that lead to Camel Pose for a gorgeous final chest opener. Stretch out and relax deeply afterwards.

Today we are in a Deep Tissue release and flow class.

This is a stretch class suitable for if you need to release deep tissues around the shoulders, chest, legs and hips. Finding a balance between activity and softness, let go of tension, and slow down your mental energy. Flow through lunges, forward bends, chest openers and outer and inner hip stretches. We are balanced between slowly working out the body to create connection to ground while maintaining a focus on length and elongation of all muscle groups. Includes Pigeon Pose with twists and an added quadricep stretch, Bow pose to open the heart and reclined stretch while taking time to relax the muscles of the face, torso, legs and arms so that savasana is immediate and deep.

Welcome to this class; Melting and softening into your strength.

In this class we take a soft approach to working into all parts of the body, taking shorter holds and more poses. Slightly less strenuous than other practices yet keeping with the specificity of alignment and freeing up tensions and restrictions. In many standing poses we are twisting, working out our legs, strengthening the core and arms and opening the upper body. Included are side stretches and deep hip openers. We make our way to Camel pose to open the heart, all the while remaining true to the idea of softening within our strength. Lovely leg and lower back stretches to end to assist you into a soothing savasana.

Today is a slow, concentrated, clear class. Smooth and focused.

Beginning on our back we explore the relationship of the legs in the hip sockets, and, the work of the abdominals. We add the upper body while coming onto all 4’s. While warming up with lunging flows, we add to the mix the work of the upper abdominals and sacrum area to find the complete torso alignments. Warrior variations and wide legged poses awaken your full juicy flow of energy, stretch you into your full length and challenge your legs. We are staying with the slow, clear focus on specific alignment the entire way through. Working slowly through Bridge Pose and twisting abdominals, we ignite a little more fire. Then deep stretches with lots of instructions before settling into your sweet, soft relaxation time. Have a Yoga Block and Strap/Towel handy if you got one.

Today we are in a Strong Body, Heart Blossoming, Flow class today.

We are starting seated, taking a moment to soften into the breath and body, and then beginning with awakening the spine with twists. Warming up with spine curls, upper back with a side body stretches we then move onto outer hip release and side abdominals. Once warmed up we have lunging sequences, hip openers and warrior flows, all intended on squeezing out toxins, raising energy, and opening the lungs to bring prana and oxygen, into every cell of your gorgeous body. Camel pose is the big heart opening moment in this class and we follow it with abdominals and many sweet stretches to cool down, so you can fell into a deep relaxation, savasana.

Letting Go; the key to a good Stretch Out class.

In today’s class we slow down the rhythm and take time to unwind body, mind and emotions. Working through the entire body, starting at the feet and calves we mechanically release tensions and lactic acids from all the muscle groups. Adding in some feel good flowing sequences we raise the energy and brush away any cobwebs. We are working into the hips in Chair Pose, Parsvotanasna and a deep Squat using your rolled up mat or towel. We are stretching out the side waist and side hips in Tree Pose variations and we end with beautiful backbends that free the heart. This is a class for letting go and giving your body a moment to soften, lengthen and stretch deeply.

Stamina and Strength; the most efficient approach.

Arriving softly in an upright seat, we wake ourselves up fast with a Kapalabhati breathing sequence. Then toning the legs and arms in Table Top variations, and moving into a good paced flow that highlights all the major muscles groups; core, back, shoulders and lower legs. We test our stamina today with a long flow in and out of Crescent pose. We roll open the upper body and shoulder area during Side Angle preparation pose and make our way to Triangle pose to feel and release our energy. Class includes wide leg variations and deep squats that are super fun and get you going! Backbending from the belly feels sweet and strong. Into seated twists, wide legged seated stretch, hip and lower back stretches that help you unwind and let go, preparing you for a gorgeous rest in savasana.

Move dynamically to open heart, tone total body and free the mind!

Today we are moving dynamically while keeping attention to specificity in postural alignments. This a full body workout including plenty of interesting leg work that will wake up your hips as well as your mind. With breath we flow through dynamic abdominal work, arm toning and back work. We open up the front of the legs in lunging sequences that prepare us for Camel Pose. All the while we are moving in a well paced flow right until we slow down with deep outer hip stretches, seated twists and then end with a relaxed savanna.

Today it's a Dynamic class - Core Energise Detox Flow

In today’s class we are energising every single part of the body while bringing the nourishment of oxygen where’s needed. We have abdominals to start with to wake our body and mind and then we are dynamically moving into exciting exercises that will tone the legs, arms, upper back and shoulders. We are working through sequences that alternate between starting from all fours; table top shape, and; downward dog, that consistently bring us into our core work and specificity of hip placement. Bridge Pose variations free the chest, work out the back of the legs and create freedom in the heart area. Stretching out feel delicious; with clear attention to breath, we are moving into forward bends and twists that give the body one class moment of detoxification before we drop into a gorgeous savasana.

Slow and Steady today. A full body work out.

Start slowly and steadily to awaken body and breath. Let go of distractions and connect. We are easing tensions of the body to prepare for twisting variations that include twisted lunge poses, twisting wide legged forward bends and twisting outer hip stretch. Includes deep squats sequences that work out the inner legs, plus warrior poses to ignite a sweet fire in the body. Bridge pose to open heart and chest, then core work to control centre. Deep hip stretches on your back, then take a big delicious sigh, and we are falling into a sweet savasana. Rest!

This is a strong Wake-Up-Abdominals class, with a Side & Upper Body Flow.

Starting lying down and create space and breath in the upper body, side body and outer hips. Then awaken abdominals with an interesting core series before moving into our alignment based flow. We continue to breath deeply into the side and upper body as we warm up with lunges, side plank strengtheners. Our stamina is tested today, we have a balance challenge and lots of warrior variations with wonderful arm stretches and shoulder openers. Bridge pose to awaken heart energy leads up back into abdominals that put a great fire into the belly and clear out the mind chatter. After all the strong work, we learn how to cool down with sweet stretches and a delightful Savanasa.

Mobility and Strength; An Intertwined Awareness

In a seated Sukasana we begin to awaken and unite body and mind while stretching the upper body to create additional space for the breath. We take it onto our back for some abdominal awakeners and start to flow. Today we are lunging, twisting, shoulder opening and focusing on gaining strength into the upper back. We have warrior poses, triangle pose variations and lizard pose; designed to create sweet mobility and a grounded feeling into your legs and experience of moving. A fun surprise as we work into a Standing Splits variation that will excite both body and mind. Parsvotanasana; with a twist - in the legs - for a delighted outer hip challenge. Then Bridge pose to flow energy into the heart feeling so good on so many levels. Into an abdominal work out to recover that leads into a series of deep stretches to release all tensions and set up a glorious savasana where you can let go and float into relaxation.

Excitedly Moving towards Third Warrior and Hanuman.

In this class we focus on lengthening and opening the front of the hips in order to attain a correct alignment for safely doing Third Warrior and Hanumanasana; splits. We start on our back and carefully and methodically arrange the body for strength and mobility. Working into lunge flowing sequences that include Warrior 2 and Side Angle pose. There are also plenty of twists to free the torso and create space in the shoulders. Arriving, with a soft sweet attitude, into Third Warrior. From Runners Lunge, the hamstrings are prepared, and we can slide into splits preparation. Splits are delicious, simply relax and surrender. Stretches afterwards are calm and rewarding while in savasana you’ll be encouraged to completely let go and give all tensions to the earth.

A challenge today in your Third Warrior Body Balance class.

Today we start slowly; breathing deeply to connect to self, letting go of distractions to calm the mind and waking up the upper body to prepare to move. Warming up the legs and core next of all as we begin to flow through lunging sequences that include twists and shoulder openers. In the Warrior poses we get specific with our anatomical alignments in order to develop the best use of our body in order to build a tension free strength. I’ve got some fun jumps for you today; as we make our way into a Third Warrior prep! To ignite a little fire and bring some joy to your heart, we are working through a twisting balance sequence when fully warm. Bow pose opens our heart and mind, and abdominals re-align the centre our body. Our stretches today are deep and steady; lengthening and elongating all the major muscle groups that you have worked so well. Falling into the earth, allowing your breath to massage your inner body, you can relax completely in a spacious, soulful, Savasana.

Heart Opening Class with Complete Readiness to be whole.

We are discovering Pranayama breathing to begin today, guiding our mind, body and hearts into readiness. Moving the torso in all directions helps to raise our energy before starting our flow of lunge sequences. Opening our shoulders are a central focus as we move through strengthening legs, core and upper back in Warrior sequences. Making our way, with anatomical precision, into side body openers that create spacious in the diaphragm, therefore deepening our oxygen intake. We are blossoming open the heart in backbend variation; half Camel, Bow pose and Bridge, making for a super feel good result. Stretches concentrate on all the important major muscle groups that tend to hold tensions so that when we get to Savasana there is a beautiful feeling of openness and fullness of body and heart. There is completeness, and now a new readiness; to melt into the earth and receive the benefits of our work.

Finding Joy in our body! Joy in our Legs, Core and in Arm Balances

We are lying on our backs to start today; breathing, feeling and arriving in our presence, while beginning the action of awakening and uniting heart, mind and body. On all fours we learn how to connect the legs to the core, and we then find continued stabilisation in the torso in plank pose. These connections set us up for lunge sequence variations that include twists, upper body work, side body strengtheners and challenging abdominals. We continue into Warrior poses, wide legged forward bends and sweet hips openers that prepare us for Third Warrior balancing. Then comes the fun part! Arm Balances, with clear instructions and a light attitude allowing for freedom and strength in the shoulders. We stretch well afterwards; shoulders, chest, thighs, legs, feet and belly so that when we arrive in Savasana, it is deeply nourishing and completely relaxing.

Let's get Strength in the Legs to create Freedom in the Chest

To begin this class we are breathing into an expanded awareness of our body and mind. Setting up with some abdominal work to raise energy and warm up the legs, we then sit in and stretch into the side body, lower back and spine. Awakening the feet in lunging sequences while we maintain specificity in the hips and leg alignments. A fun balance challenge to excite the mind leads us into Warrior poses and Side Angle pose. By focusing on our strong legs we gain more momentum to open the chest and build stronger abdominals. Bridge pose is feeling luscious today, and we include extra leg work while we are there, getting stronger! Afterwards, twists and stretches with clear anatomical understanding of how to free our body from tensions. The outer hips, back and spine are lengthened, then our mind is calmed as we fall back into the support of the earth in Savasana.

Accessing the Feet And Ankles to create strength and mobility above.

Today we work specifically with the feet, ankles, legs and hips. Starting with reclined core work to awaken body, mind and breath. We have a warm up that includes toe stretching, twists, side plank variations and back body work out. Steadily we ground ourselves with lunging sequences and heart openers that build heat. There are challenging balances emphasising ankle strength while keeping the mind exercised. Later, back bending in Bow pose feels so good. A forward bend sequence to nourish the body and brain, rolling out the feet and ankles in Happy Baby pose and then fall into savasana, cherishing your body and great practice.

Focusing on Lower Legs and Ankles to support full ranges of movement.

This class begins quietly to give time to arrive and let go of distractions. Then we kick off the flow with core work; toning the abdominals to wake the body. Stretching into the feet while opening the shoulders and upper body. There is a lower leg focus, working through ankles while moving through Down Dog variations and flowing lunge sequences. There are interesting upright balances that challenge your core and strengthen your lower legs, feet and ankles. Also, strong upper back work to make sure the entire body is energised and engaged, including Bridge pose to open the heart. After being so specific in the feet and ankles, the stretch and cool down feel super good, delicious in fact, as does savasana.

Into the Hips for a strong love-your-body, love-your-practice class.

Focusing on the hips today in a strong flow practice. There are many muscles on all sides of the hips and we are lengthening and strengthening all of them. Begin with seated poses to awaken the breath and body connection and then we move into a series that works into the front, sides, back and inner hips. A lot of leg activity plus working the arms to keep energy rising into the upper torso. Deep stretching out in Pigeon pose to release hip tensions that can build up over years, seated outer hip and glute release and reclined Happy Baby Pose. Feel good factor as you fall back into a well deserved savasana.

Participate in a Sweet Stretch that leads you straight into Strength.

Start lying down to arrive and prepare the breath, before beginning with core work. This is a well paced flowing class that gets all the muscle groups deliciously activated and lengthened. We are stretching dynamically to create strength. We are breathing deeply to cleanse body and mind. We are paying attention to side body, legs, core and back. There are deep hip opening lunge sequences, standing twists, wide legged forward bending and warrior poses. Bow pose opens the heart with forearm plank to tone the abdominals. Seated twists and sweet stretches to end before, melting into the earth in savasana.

By getting Into your Centre, you'll find freedom.

An active, well paced vinyasa flow class. Start on your back and stretch out in all directions. We are beginning with core work and then working into lunging flow sequences to open front of legs, arms and energy. Keeping the core connected we are opening the chest and working out the back body. There are twisting standing balances for some brain nutrition and then warrior poses to awaken the entire body. Included today is an interesting outer hip stretch runners lung to stretch the hamstrings and challenging Bridge pose variations to release open in the heart and chest area. Seated twists and outer hips stretches to start to warm down. Forward bending in Paschimottanasana and then after reclined quadriceps release, it’s time for Savasana. Relax well, you deserve it!

Hello Abdominals and Legs.

Opening the side body to begin to increase lung capacity and clear out any cobwebs, before moving into an interesting spine opening sequence. Straight to work on opening the ankles and feet, and then diving into abdominals to wake up the entirety of the torso. We are adding twisting core work and upper body work to make sure we include the full front body and back body. Legs get much attention in some challenges flow sequences and afterwards Warrior 1 feel like a dream to float into. Side plank means we get activating all around the waist and Bridge pose relates the heart and feels so good. Hip stretches, quadriceps opening and twisting to gather and release the work, then relax into a well deserved savasana.

Exciting Back Bend and Balance Challenge.

Begin seated and arrive into breath, preparing to move steadily, slowly and with a clear focus. We are waking the core to start. There is emphasis on working the back of the legs to get securely grounded so that warrior poses feel strong and enjoyable. There is an interesting sequence into back bending work from all fours that is challenging yet invigorating and that teaches you how you can control your energy flow. Deep lunges that work strength into the inner legs in preparation for an exciting balancing backbend from downward dog. After, it’s Pigeon Pose, with twisting variations, to cool down and release energy. Then forward bending to stretch the spine and reclined leg stretch before falling back into sweet, restful savasana.

Core Awakenings Chest Freedoms; take control with ease.

Closing the eyes and settling into the body in a seated Sukasana, we deepen our breath and connect to our heart centre. Beginning today with spine awakening and reclined core work, we then awaken our legs and start the lift of energy through the chest. An exciting lunge flow with a balance challenge invigorates our minds and creates a body to earth connection. With clear instructions we have wide legged forward bends, twists and warrior poses all intended to create lower body strength and freedoms in the upper body. Dolphin is our shoulder opener today, working the core and arms. We focus on side abdominals to link front to back and then comes a delicious chest release in Bow pose. Our seated stretches are specific and sweet. We open up space in the spine, we soften the legs and with complete permission to continue quietening the mind, we relax into a welcomed Savasana. Namaste.

WELL DONE! You have completed your 30 class course!

I have a virtual gift for you in this one minute closing video and I am sending you lots of congratulations for fulfilling your wish to complete this course.

For now, it's goodbye... And until next time - NAMASTE!

- Niamh

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