Welcome to Your Twelve Week Program
With 20+ hours of classes, a new class every week - the program has been thoughtfully created to be accessible to all levels, with the classes gently building (from beginners fundamentals to more advanced practices) over the 12 weeks. I have also included some additional offerings in the program including Guided Meditations, Pranayamas, Yoga Nidra (for rest and relaxation) as well as some Pre-Natal Yoga classes for friends looking to be supported in this way.
Week 1 - Hatha Fundamentals
Laying the foundations for deep and mindful asana practice. Break down of Surya Namaskars, including Chaturanga variations and modifications and standing postures.
Running Time - 55 Minutes
Week 2 - Vinyasa Slow Flow
Exploring meditation in movement through a slow vinyasa practice. Linking breath and movement with presence and connection. Flowing through postures with fluidity and mindfulness. Finish with a calming, guided Ujjayi breath meditation, releasing stress and purifying your body/mind.
Running Time - 56 Minutes
Week 3 - Core & Balance
Building inner core, strength and balance. Providing a strong and stable framework in the physical body. Exploring longer holds, bandhas and energy centres. Bringing, stability, grounded awareness and connection to our centre.
Running Time - 1 Hour 9 Minutes
Week 4 - Vinyasa Dynamic
Vinyasa focuses on building strong, dynamic asana. Dynamic Sun Salutations, variations in standing postures, building on balances, preparing the opening of hips with Bird of Paradise, Pigeon. Ujjayi Pranayama to finish.
Running Time - 1 Hour 4 Minutes
Week 5 - Happy Hips
Releasing the hips and the connective muscles and fascia around the hips - working strongly but softly to unravel and open. Flowing vinyasa focus to the practice, letting yourself be guided and supported to let go of both the physical body and emotional holding.
Running Time - 1 Hour 8 Minutes
Week 6 - Detoxifying Twists
Cleansing, Clearing and Detoxifying. Exploring a classical, strong twisting practice with standing and seated twists, along with the kabalabati pranayama. A beautiful way to activate the digestive fire and clear and detox internal organs. (Especially nice after a big festive season!)
Running Time - 1 Hour 5 Minutes
Week 7 - Backbends
Open your heart and move beyond the limitations of the mind with backbends. Moving energy and working with strengthening and opening the spine. Focus on building strength, vital energy and energising the mind/body.
Running Time - 1 Hour 2 Minutes
Week 8 - Forward Bends
A strong vinyasa practice. Moving away from the energies and distractions of the outside world and inviting a deep, calming and introspective quality with forward bending. Gently opening, lengthening and softening not just your legs, hips and hamstrings, but also your mind.
Running Time - 1 Hour 1 Minute
Week 9 - Inversions One
Recapping the past 8 weeks, working on specific postures to open the shoulders, releasing tension and introducing our first inversions breakdown. Exploring classical shoulder stand (including variations and modifications).
Running Time - 1 Hour
Week 10 - Inversions Two
Exploring a more advanced/dynamic approach to this session. Beginning with a guided meditation and moving into a breakdown of classical headstand. How to develop a safe and comfortable head standing practice with correct alignment, including preparation postures, variations, modifications and contraindications of shoulder stand.
Running Time - 1 Hour 1 Minute
Week 11 - Advanced Practice One
Advanced asana practice with guest Ashtanga Yoga teacher, Jacob Silverman. A playful, very dynamic, advanced practice breaking down vinyasa jump throughs, advanced dropbacks (back bending) arm balances and inversions.
Running Time - 52 Minutes
Week 12 - Advanced Practice Two
Turning things upside down with your final practice! Moving beyond the limitations of the mind, our second advanced asana sequence with guest teacher Jacob Silverman. How to handstand, advanced arm balances and hip openers. Guided Savasana meditation.
Running Time - 59 Minutes
When you touch one thing with deep awareness you touch everything
- Thich Nhat Hanh
Additional Pranayamas &
Pre-natal Yoga
Pranayama 1 - Ujjayi
Exploring the blissful Ujjayi pranayama. One of the most simple, effective and powerful pranayamas one can practice. A gentle, uplifting and calming rhythm. Activating our parasympathetic nervous system, learning to breathe fully, moving away from a short, shallow breath and stress response, soothing our whole body/mind.
Running Time - 21 Minutes
Pranayama 2 - Nadi Shodana
Alternate nostril breath. Building on Ujjayi Breath rhythm, Nadii Shodana is a potent rhythm to bring our energy centres into balance and harmony. Balancing sun and moon/masculine and feminine / ida and pingala nadis, this pranayama is a beautiful, soft, calming practice.
Running Time - 15 Minutes
Pranayama 3 - Three-part Breath
Breathing into the belly, ribs and chest - this three-part breath explores the capacity we have to lengthen, soften and relax our breath, teaching us to breath fully and completely. Working with bandhas (gentle holds) to expand and open our pranic pathways.
Running Time - 17 Minutes
Pranayama 4 - Anuloma Viloma
A slightly more advanced alternate nostril breathing practice aimed to stimulate the nadis or energy channels that run throughout the body like electrical wires. The right side of the brain controls the left side of the body and vice versa. By nature, we are usually dominant on one side or the other; the right brain (creative, artistic) or left-brain (intellectual, mathematical). Anuloma Viloma works to cleanse the mind and stimulate the right and left nadis so they become increasing balanced.
Running Time - 16 Minutes
90 Minutes Prenatal
This 90 minutes prenatal yoga class has been created specifically for pregnancy, to support, connect and ground you as you prepare for birth. Designed to balance both the nervous and endocrine system, utilising props, movement and breathing techniques. A gentle, meditative and healing practice, with options to modify according to how you feel and where you are in your pregnancy journey - suitable for all stages of pregnancy. Although this session was specifically designed for pregnant women, it can also be enjoyed by friends wishing for a gentle, restorative, slow practice - perfect for menstruation days or if you’re feeling like extra-nourishing practice.
Running Time - 1 Hour 30 Minutes