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Warm Up

Warm Up for Hands & Wrists

I am demonstrating from the floor but these exercises can be practiced from a chair or standing.
If you experience tingling or pain during these exercises, it's best to discontinue and seek guidance from a healthcare professional.
Aim to use link movement with the breath where possible, so creating a mindful practice.

Toes, Feet and Ankles warm-up

Work as gently as you need. Some of these can be done from a chair - modify as you need to.
For those warm-ups in standing, be close to a wall or use a sturdy piece of furniture to help if balance is tricky for you.
If one side feels more difficult to work with, try a few extra repetitions on that side.
Remember to look after yourself - these are not supposed to hurt.
Find your “edge” but do not push beyond. (Your “edge” may change each time you practice.)

Asana Practice

Goddess Balance Sequence

This video takes you through a few preparatory balances before then demonstrating the Goddess Balance Sequence. Please adapt this according to your needs. In this video, I demonstrate the sequence three times on each side. You may prefer to alternate sides. You may then wish to increase the number of repetitions.

Please make this Goddess Balance sequence your own. Try to find a way to link your movements to the breath. Notice when you hold your breath. Most of all, don’t take it too seriously. Have some fun with it.

Salute To The Moon

Please warm up well prior to this sequence. Particularly feet, hamstrings and hips.
Make this your own. Modify and tweak in any way that makes this practice safe and pleasurable for you.”

Pre-Travel

This is a useful practice prior to travel.
Please modify as necessary. I recommend you watch through before joining in.

Goddess Meets Eagle

This sequence includes Warrior 2, Goddess, Eagle and Wide-legged forward fold.
Please watch the video before deciding if you need to modify in any way.

5 Minute Energiser

This 5 minute energising practice contains no warm ups so please take care of yourself when practicing. Once you are familiar with the practice, you may like to repeat the sequence a few times.

Morning Wake Up

Morning Wakeup video. Aimed at getting you moving from a chair/edge of the bed through some energising sun breaths, forward folds, downward facing dogs through to Warrior I, a sneaky chair and some hip waking balances. Just over 15 mins long but you can extend or reduce as you wish.

Runners Practice

This video includes some lovely stretches suitable for runners. If doing this as a warm up, you might like to prep the body first with a few wrist warm ups.
Please be cautious whilst you get to know the poses. If any of them feel a bit too strong for your body at the time of practice, modify or leave out that pose.

Upper Body Flex

Sun Salute with side stretch and twists

“The video focuses on upper body. If any part of this series of postures does not feel right for your body at the time of practice, please modify or leave out.”

Three rounds of a Sun Salutation with added side stretches and twists to create more of a complete physical mini practice. ie taking the spine through all possible movements - forward flexion, backward extension, lateral flexion, rotation and inversion.
Please note - the third round demonstrated shows the additional three legged dog step through towards the end of the sequence.
When you practice this, please modify in any way you need to suit your body at the time of practice.

Warrior Dance (Foundation)

Warrior Dance With Progression

This two minute sequence includes downward facing dog, three legged dog, warrior 1, warrior 2, and triangle.
Please watch the video through once before deciding if this is suitable for you to practice.

This version of the Warrior Dance is shown at a slower pace slower than the foundation sequence. The addition of Warrior III balance and Half moon pose offers up some extra challenge. I recommend you watch through the video before deciding where you might wish to vary any part of it to suit your needs.
Here, I include two rounds one shown from the front and one side view. The slowing down of any sequence tends to make the practice stronger. Please adjust the pace to suit your personal needs. Please also adapt and vary any of the poses to make them your own.
Enjoy your practice.

Basic Sun Salute

This is a demo of the basic Sun Salutation from standing, practiced in class.
I recommend you watch the video once before deciding if this will suit you. Also, please vary or modify any of the poses as appropriate for your body at the time of practice.
Please warm up appropriately for you prior to practicing with this video. I demo two complete rounds here with a view from front and another from the side.

Goddess Flow

This is a demo of the standing Goddess Flow practiced in my classes.
I recommend you watch the video once before deciding if this will suit you. Also, please vary or modify any of the poses as appropriate for your body at the time of practice.
Please warm up appropriately for you prior to practicing with this video. I demo two complete rounds here with a view from front and another from the side.

Ease Down to Bedtime

Pre Bedtime Practice

This fifteen minute video is a suitable practice before bedtime.
Please watch through the video before deciding if any part of it is unsuitable for you.
Please adapt or leave out any part as necessary.

This gentle practice includes gentle side opening moves, rag doll forward folds, downward facing dog, cat and cow flow, deer flow (gentle twists), a gentle, supported seated forward fold and a legs in the air pose. Legs in the air can be adapted by setting your lower legs on a chair or the bed with knees bent if your prefer.
Have a couple of cushions handy for this practice.

Pranayama (Breathwork)

Pacifying Breath

This simple breathing practice results in calming the mind. We move the arms and breath together at a comfortable easy pace.
If you feel comfortable to close the eyes once you are familiar with this, the practice may feel even more effective.

Simple Square Breathing

I prefer to be in a seated posture when practicing this but it can be done lying or indeed in any position in which you will be safe.
Please note that this is the simple version of “Square Breathing”. We can develop this further, increasing lung function and supporting improvements to dysfunctional breathing.

Meditation

Garden of Stillness

This is a guided meditation can be done seated or reclining. Please ensure you are in an environment appropriately safe for meditation/relaxation.

Body Scan Meditation

This guided mindfulness meditation practice helps us return to and maintain a relaxed state in times of tension. Practiced regularly this can help reduce stress and offers mental and physical health benefits.

Relaxation

Journey around the Body

If you are time limited, I recommend setting an alarm before you start this practice. I recommend removing glasses and watches and and loosening tight clothing, belts etc Ensure you will remain at a comfortable temperature. Please remember that as we relax, the body cools down quite quickly.

Sand Timer Relaxation

This relaxation can be done seated or lying down. It might work well for use as you go off to sleep in bed.
I recommend setting a timer if you are time limited.
Please make sure you are in a place where it is appropriate and safe to relax fully.
Prepare so that you will remain warm enough throughout. Our body cools during relaxation.

Yoga Nidra. The Constellation of Me

This practice can be done lying down on a yoga mat in savasana, in bed or whilst seated.
This practice works best for me if I am in a symmetrical shape.
Yoga Nidra is a deep relaxation practice. As you are guided through the practice, the brainwaves are eased towards into a state where peaceful relaxation known as constructive deep rest is achieved. In this state the body receives a rejuvenating rest.”

Kaya Kriyah Meditation

This Kaya Kriya meditation/Relaxation practice soothing for the nervous system.
Practiced lying in a symetrical position.
It’s best to remove glasses and watch and loosen any restrictive items eg belt.

Health Specific

Sciatic Pain Relief

This video is intended to support a reduction in sciatic back pain. Please spend as much time in and do as many or as few of the the poses as feels right for you at the time of practice.
Please do not push through pain but approach any discomfort and ease away.
Use any props and support you feel beneficial. (I have used a cushion at the end of the video.)

Short Practice for this recovering from shoulder pain

This 15 minute practice for those recovering from shoulder injury is very likely to suit others too.
If using this video for practice, please adjust and/or modify as appropriate for your body.
The aim here is to avoid moving into pain. Reach your "edge" (the place of tolerable discomfort).

“Just wanted to say thank you again for this morning. My back and hip are so much better and my PF has gone! So I won’t be telling anyone about you in case you put me out of a job 🤣🤣🤣

I’ll definitely be keeping this up. Do you recommend every day, every other day or once/twice a week?”

Reply from Carolyn: “Thank you for asking. A daily yoga practice is ideal but needs to fit into your life. There are some tips on creating a consistent yoga practice in my blog on the subject. Here is the link
the-value-of-a-consistent-yoga-practice.html

I hope this helps." Carolyn