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I love single-leg exercises for when you can't get to the gym or even when you can. These exercises are great not only for building leg and glute strength, but for improving mobility and stability. Tips: Bulgarian split squats: Measure front foot distance by sitting on the edge of the bench and extending the front leg all the way out with toe pointed. Go as low as you can, aiming to bring front thigh parallel to the ground. Keep spine neutral and use the power from the front

Fun little (mostly) seated flow with a focus on hamstring flexibility and compression strength.

Tips and Modifications: You gotta go further forward than you think. No really..... Much further forward. Your face will be really near the mat and that's fine. Use a strap to hold elbows together Hands out to the left and right instead of backwards Blocks under the shoulders Try the pose with lotus legs instead (easier) If lifting off feels impossible, keep toes on the mat and just lift knees off while you keep trying to shift your weight forward.

I love a good wide-legged forward fold. Apart from being a really satisfying stretch, there are lots of great transitions from this pose. Some ideas: Various types of folds - grab big toes, hands under feet, hands interlaced behind back Twists left and right, option to grab opposite ankle Swivel to pyramid or really, any standing pose on either side of the mat, by adjusting the feet. It's a great way to transition from one end of the mat to the other too. Swivel and drop to a

Train your grip strength, forearms, lats and back all in one. Caution: Much harder than it looks to get to 100 seconds Tips: Not much can help you here really. Grip usually fails first. Grip the bar with your thumb wrapped around or you could even try a hook grip (with the thumb tucked under the second and third fingers) if it's not too painful. Some chalk might help with sweaty palms and slipping. The thicker the bar is, the more difficult it gets, so choose a nice slim one!

Cross-legged poses are amazingly versatile for the options and transitions they give you. Give this transition a try: Half Moon --> Eagle --> Baby Grasshopper --> Cross-legged crow

This 5 minute shoulder mobility and strength exercise is harder than it looks!

How to do Eka Pada Rajakapostasana (One-Legged King Pigeon) Make sure you have a strong and stable pigeon stretch first. Both hips should be square to the mat in the pigeon stretch. To work on your pigeon stretch, refer to this post. Shoulder and upper back opening - Open up the shoulders and upper back thoroughly with poses like puppy pose and even downward dog. Mid back opening and hip flexor stretching - Warm up the back and hip flexors with camel pose, low lunge and other

Tired of boring leg warmups? Try this creative full mandala leg warmup that revolves 360 degrees around your mat!

Blocks-only restorative / yin yoga sequence - for when you don't have bolsters, blankets or pillows!

A stretchy Flow of the Week with a Compass theme. Tips for Compass pose Work on revolved head-to knee pose: Essentially Compass pose in a different orientation. Warm up your shoulders: Compass is not just about hamstrings. Significant shoulder mobility is required from the side that is grabbing the extended foot. Warm up your spine (side stretch and twisting) : Push your ribcage and twist the chest away from your extended leg to find more space. Props: If you can't reach the

A short shoulder warmup to get the blood flowing in those shoulders before your practice!

Mirror flow - where the second half of the flow mirrors the first half backwards. We love mirror flows as they allow you to try transitions between poses both ways! i.e. from Pose A to Pose B AND from Pose B to Pose A. Plus, they're just cool. Try this fun mirror flow with a little arm balancing optional transition at the end (Shoulder pressing --> Firefly --> Crow)

This week's Flow of the Week is Eagle-themed. All things cross legged and cross armed! Tips for Eagle Pose: Which side goes on top?: Should the arm and leg on the same side be below or should the arm and leg on opposite sides be below? The short answer is that there is no definitive must-do way. Try both ways and see which works best for you. I personally learnt it with the arm and leg on the same side below (i.e. right leg standing = right arm wrapped below) and find this wa

A fun little balancing snippet to try Warrior III --> Stork --> Dancer --> Super Soldier --> Baby Grasshopper

Happy International Day of Yoga 🧘 The theme for this Flow of the Week 😎 is... Wild Thing! Tips for Wild Thing: Preparation: important to open the shoulders and upper back sufficiently. Work on puppy pose and deep downward dog, pushing the chest backwards towards thighs and lowering head to the mat. Open hip flexors with some bridges and low lunges. Entry: try entering from a seated position instead of downward dog, with one leg extended in front of you and one leg bent. Pu

Don't let go of your feet!

Build up to Half Moon pose with this flow!

Work on hip rotation with this Figure 4 flow!

This week's flow of the week starts from a Fish Pose!