Online Practice:
Mixed Sessions
The Mixed Sessions page contains a variety of sessions of different lengths, types, and difficulty levels; including Yoga Nidra, Restorative Yoga, Pranayama, and meditation. Some of the short sequences will work nicely joined together to make a longer session. I will be adding material to this page from time to time.
Please feel free to use any of the resources below. They are all made in my front room for the benefit of anyone who needs some Yoga practice (which is everyone)!
If you enjoy any of the classes and would like to make a small payment, you can use the "Donate" button opposite. You might make a one-off payment and then use the resources as much as you want, or else make occasional small payments if you only use them from time to time. Anything from £1 upwards is fine but if times are hard, as they are for many of us, please use the resource for free, as the main intent is to help everyone get through the current crisis while you can't get to your local yoga teacher in person!
Please note the videos are made with a webcam so don't expect HD!
Namaste,
Phil
Yoga Nidra
Yoga Nidra - Woodland Meadow (25 mins)
Please find below a 25 minute Yoga Nidra that you can use to find a little calmness and relaxation.
Just find a quiet spot, free from distraction - or share with other members of your family!
This is the first time I've attempted recording one of these, so hope you like it!
Nidra Woodland Meadow.mp3Yoga Nidra - nadi shodana (18 mins)
This is a short Nidra consisting of a rotation of consciousness, a pranayama visualisation and a short meditation.
Short Warmups
Joint Rotation Exercise (15 mins)
Start your day with a session of joint rotations, finishing with some Agnisara Kriya to purify the airways and massage your digestive organs! Ideal if you have no space for a full yoga practice but still want to limber up, or perform before your Yoga practice as a warm-up. This one is worth doing daily, so please use it as much as you want without feeling the need to make any donations.
5 sun salutions
I run through five sun salutations: the first 3 are my basic sun salutation, the last two are a little stronger. Use these on their own if you only have time for a 10 minute practice or else to warm yourself up before following one of the other sessions.
30 Minute Sessions
General workout - Level 1/2 (30 mins)
I've managed to find a way to video yoga sessions in my living room - using a laptop built-in web cam, so the quality is not high but at least you can seen my head and feet at the same time!
This is a short class that shouldn't be too challenging but will give a good all-round workout.
Simple standing sequence - Level 1 (30 mins)
Nice slow and easy standing sequence of postures - good to start the day with!
Core workout - Level 2/3 (30 mins)
A short session for developing your core muscles. Slightly strong in places but options are suggested!
Simple Seated Sequence - shoulders and hips - Level 1/2 (30 mins)
A short workout for shoulders and hips - seated and prone exercises only.
45 - 60 Minute Sessions
General workout with pranayama - Level 2/3 (45 mins)
A more challenging session but you can always leave out anything you don't wish to do or substitute a different posture. Finishes with some pranayama, Nadi Shodana or alternate nostril breathing, to relax at the end.
Full workout with kriyas and pranyama - Level 1/2 (60 min)
This session is a full workout for body and mind. It starts with a session of Yoga Kriyas, exercises to clear the airways and stimulate the digestive tract; then a 40 min set of postures focusing on flexing and twisting the spine; and finishing with a Pranayama exercise.
The session finishes with a short mantra, transcribed and translated below:
Om saha navavatu
saha nau bhunaktu
saha viryam karavavahai
tejasvi navadhitamastu
ma vidvishavahai
Om shanti shanti shanti
Om, May we all be protected
May we all be nourished
May we work together with great energy
May our study be effective
Let there be no animosity amongst us
Om, peace, peace, peace
Yoga Session with Sound Meditation - Level 1/2 (60 mins)
This one hour session begins with some rotations, moves on to an asana section focusing on heart, throat and brow centres and, after a short pranayama and 5 minute relaxation, finishes with a sound meditation.
The sound meditation involves making a few simple sounds, which can be done out loud or imagined if preferred.
Restorative Yoga
Restorative Yoga session 1 (40 mins)
Restorative Yoga is mostly about boosting the parasympathetic nervous system using supported variations of standard Yoga postures, generally seated, reclining or prone. Or, to put it another way, it's about lying around on cushions listening to nice music and chilling out! This 40 minute session should help you to do that. For further information you can look at my Restorative Yoga page.
I normally use lots of bolsters, blocks and blankets in my sessions but you can make do with whatever happens to be lying around the house. Just follow the instructions in the video and then if you wish to repeat this in your own time, there is a worksheet to remind you of the different postures.
Restorative Yoga session 1.pdf