Posts tagged 60 mins
Up and Over - Backbends

60 Mins

Up and Over - Backbends

I neglect my backbend practice and it shows up when you go to do shoulder opening work or inversions. This is a varied practice, we have inversions, going upside down which may or may not be possible. BUT it’s the journey that matters most and attempting to embody each and every asana no matter it’s accessibility. Some of the simplest poses can be the most complex and be build towards some persons so there is always a place to be in the practice. With backbends the secret is not to focus on the parts that don’t move much but in stabilising the ones that do. You will always feel taller after back ‘bending"‘, they focus on really opening our front body that shortens up over the course of daily life.

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HATHA FLOW, Abdominals, Legs, Backbends, Front body lengthening, Hip Flexors, Inversions, StrengthGemma Nash60 mins
Uplifted - Lifting Up and Staying Up

60 Mins

Uplifted - Lifting Up and Staying Lifted

There are many ways to feel more lifted, at every junction in our bodies, the pelvis, knees, ankles, shoulders, neck etc there is the propensity to shrink, shorten the muscles and impact the joint. Which leads us to feel pulled in and restricted. Here we look at creating length in the abdominal region, lifting the lower ribs out of the waist via twists, legs lifts, hamstring lengthening and extension of the arms. It’s a full body experince.

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HATHA FLOW, Function, Abdominals, Mobility, Legs, Hamstrings, TwistsGemma Nash60 mins
Hip Huggers & Arm Lengthening

60 Mins

Hip Huggers & Arm Lengtheners

Learning to lift up and out of our pelvis by hugging in the outer hips unlocks the key to greater lift and length in the abdomen and chest. Posturally it prevents sinking and slumping in to the lower back and distension of the abdomen. Alongside this we choose postures that widen the legs apart, lengthen the adductors of the inner thigh and open the hamstrings. Exploring how the hugging of the hips allows us to better connect the legs to the torso and for the whole body to move connectively.

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HATHA FLOW, Hamstrings, Hip Flexors, Adductors, Function, Groin, HipsGemma Nash60 mins
Ascend and Suspend - Core Lengthening

60 Mins

Ascend and Suspend - Core Lengthening

When we lift up we often localise the movement. When we start to lift from our base, our points of contact with the earth, it is then the feeling of ascent is much more significant. The lift doesn’t start at our chest it starts from our pelvic bones, a lengthened core (the space between our pelvic crest and floating ribs) and translates to a feeling of floating suspension, not rigidity. Here we look at the ways in which different postures and shapes alter the abdomenal space, aiming for feelings of length and depth, not shortening and compression. Core lengthening at it’s finest.

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HATHA FLOW, Balance, Chest opening, Hamstrings, Legs, Abdominals, Front body lengthening, Hip FlexorsGemma Nash60 mins
Lifting Your Spirits - An Antidote for lethargy

65 Mins

Lifting your spirits - An antidote to lethargy

When our energy levels are low and we are feeling lethargic, motivation, positivity and joy can feel as though they are missing from our lives. Here we focus on lifting the chest and opening the armpits. BKS Iyengar once said no one can be depressed if their chest (and hearts) are open. So let’s give it a whirl, we will lengthen the side body primarily, extend all the way to the finger tips, twist and go upside down (if appropriate for you). Happy armpits = Happy Life !!!

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HATHA FLOW, Abdominals, Balance, Chest opening, Shoulders, Hamstrings, Inversions, Legs, StrengthGemma Nash60 mins
Wrapping and Pulsing - Blood Flow

60 Mins

Wrapping & Pulsing - Flood Flow

When I was thinking how to describe this class and our focus, the main word in my head was ‘pulsing’. That we are very rarely in this practice still or not repeating the movements less than 3 times. Movement and momentum, coming in and then going out, towards our centre and then away. There is an abdominal emphasis and need for integral support from the centre of our body in order to move the legs in and out, as well as up and down, parallel legs and single leg movements. We also combine an element of wrapping the legs. All in all a stimulating practice to the digestive organs and stimulus to blood flow.

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HATHA FLOW, Function, Balance, Legs, Mobility, Abdominals, Hamstrings, Hip FlexorsGemma Nash60 mins
Opening, lifting and lengthening to happiness

65 Mins

Happy armpits, happy life

I think I’ve said this before. Happy arm pits, happy life. It comes from a BKS Iyengar quote where he tells his students that if you lift your chest and open your arm pits you can’t be depressed. This does play in to the image of the drooping shoulders, curved spine, down turned lips etc. So in this class we creatively explore how to open the arm pits by lengthening the side body, revolving the spine and opening the chest. Using tadasana, down dog and virasana (extended childs pose) as our neutral base from which to move from and come back to. Also using these poses between sides to observe changes and developments as we move from one side to the other.

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HATHA FLOW, Function, Legs, Mobility, Adductors, Groin, Hips, TwistsGemma Nash60 mins
Akunchan - Hugging In

60 Mins

Akunchan - Hugging In

Akunchan means to contract and in this practice we explore different postures where we hug in and contract both or single leg movements in to the abdomen. Rather than compressing the abdomen the contractions have a “wringing” action and create more space deep inside the abdominal area. We are in a sense exploring ways in which we can tone the core of the trunk from outside in through poses and movements that are more compact in nature (rather than expanding and lengthening outwards with our limbs).

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HATHA FLOW, Abdominals, Twists, Hamstrings, Hip Flexors, InversionsGemma Nash60 mins
Twists and Hip Openers that lift and widen the abdomen (that's a good thing)

60 Mins

Twists and Hip Openers that lift and widen the abdomen (that's a good thing)

To lift the spine and improve posture I usually cue you to lift your chest/breast bone or to press down in to your sitting bones to lift up. But what happens when we start to lift and twist by lifting from the sacrum (the middle/back of the pelvis)? How is our movement up and round improved? What new knowledge do we feel in our bodies? This way of approaching lifting the spine and twisting broadens the abdomen and organic body much more profoundly than we feel when focusing on the upper body initiating the movement and yet the upper torso still lifts and turns, maybe even more so. What do you think? Practice and see :-)

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HATHA FLOW, Abdominals, Chest opening, Front body lengthening, Mobility, Shoulders, Twists, HipsGemma Nash60 mins
Forward Folding For the Spine

65 Mins

Forward Folding For The Spine

When we engage in postures that are forward folding we often associate these with lengthening our hamstrings and if we experience these as feeling tight we might groan when thinking about any posture where we forward fold/bend. But what if we think of forward bends as a whole body experience and that the hamstrings are just one part of the circuit. By stabilising the legs and engaging the arms we support the spine in such a way that forward folds are beneficial for our backs. This is less about going in to the full expression of a forward fold initially but preparatory movements and asanas that pave the way to effortless forward folding that are both strong and stable before being flexible.

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HATHA FLOW, Legs, Function, Abdominals, Breath, Hamstrings, MobilityGemma Nash60 mins
Moving towards and away from the midline - Adduction and Abduction (Copy)

70 Mins

Straight Legs - Different Plains

One of the things I like to practice most is all the different shapes and poses I can do with straight legs. Sometimes both together, sometimes wide apart, sometimes going off in different directions, sometimes balancing on one and lifting the other, sometimes folding, sometimes revolving. There are in fact endless possibilities and ways in which we can explore our range of movement in these different plains. It does require us to develop both length and strength in the hamstrings but this doesn’t mean we have to experience discomfort if our hamstrings are not overly flexible. We learn our range and movement potential as it applies to ourselves, with adjustments and supports in place the same practice is possible for everyone with this sequencing.

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HATHA FLOW, Mobility, Adductors, Groin, Hips, Legs, Abdominals, Balance, Function, Hip FlexorsGemma Nash60 mins
Moving towards and away from the midline - Adduction and Abduction

65 Mins

Moving Towards and Away From The Midline

Moving the arms and legs in directions where they move away from and towards the midline of our body is called adduction and abduction. It’s an interesting way of exploring movement and the directions we can take our limbs in and the effect this has on our experience. What patterns can we discover in our bodies? it’s strengths and weaknesses? This class is both strengthening and lengthening with it’s possibilities and also requires us to balance our opposing sides when we focus on the opposite, our awareness is drawn in all directions around the body. Ultimately always coming back to the midline.

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HATHA FLOW, Mobility, Chest opening, Adductors, Breath, Front body lengthening, Groin, Hips, Twists, LegsGemma Nash60 mins
Fundamentals - Prasarita Padotanasana

60 Mins

Fundamentals - Prasarita Padotanasana

In this fundamentals class we focus on Prasarita Padotanasana, a pose where the legs are wide apart and we fold forward. We also explore similar poses that require the legs to move wide apart and where there is an element of forward ‘bending’. What movement patterns and key elements make up these poses and how we can make it more accessible and/or experience it in different planes. This can be experienced intensely in the hamstrings and the inner groins and requires a fair amount of ankle stability to ensure we don’t overstretch in the outer foot. The distance we take the legs apart depends on our hips and often the shape of our pelvis and the amount we can ‘fold’ depends on the flexibility of our hamstrings and our ability to move into, stay in and move out of the pose. By striking a balance between stretching and strengthening, the placement of our feet, where we bare weight, we can have a much healthier forward extension that doesn’t comprise the integrity of the spine or make us feel like we can’t move forward.

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HATHA FLOW, Mobility, Legs, Hips, Twists, FUNDAMENTALS, Adductors, Front body lengthening, Groin, HamstringsGemma Nash60 mins
Fundamentals - Parvrtta Parsvakonasana

60 Mins

Fundamentals - Parvrtta Parsvakonasana

In this fundamentals class we focus on Parvrtta Parsvakonasana and many other Parvrttas (revolving poses/twists). Moving in to Parvrtta Ardha Chandrasana, a tricky balancing twist. What movement patterns and key elements make up these poses and how we can make it more accessible and/or experience it in different planes. What is wonderful about Parvritta Parsvakonasana is it combines elements from Parsvottanasana, Parvrtta Trikonasana and when we move towards Parvrtta Arda Chandrasana, the elements of Virabhadarasana 3/Warrior 3 that come in to play. Our base, centre of gravity and balance across the pelvis shifts and alters with each move and transition as we attempt to remain steady whilst revolving. Maintaining/creating not just the lift in the chest but avoiding compressing the abdominal organs and loosing the spaces between the ribs to breathe fully.

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HATHA FLOW, Mobility, Legs, FUNDAMENTALS, Hips, Balance, TwistsGemma Nash60 mins
Fundamentals - Parsvakonasana (and Ardha Chandrasana)

60 Mins

Fundamentals - Parsvakonasana and Ardha Chandrasana

In this fundamentals class we focus on Parsvakonasana, or extended side stretch pose. Moving in to Ardha Chandrasana, or half moon pose and it’s related family poses. What movement patterns and key elements make up these poses and how we can make it more accessible and/or experience it in different planes. It is similar to Virabadrasana 2 (Warrior 2) and Trikonasana (Triangle Pose) in that your base, the legs and pelvis are at the same angle/have the same directionality. We ask our spine to rotate upwards so we can lift the chest and extend the top arm overhead. The position of the legs is key to finding the length in the side body in parsvakonasana and the standing, balancing leg (ankle, knee, hip connection) is key to mastering 1/2 moon pose. If we see how all the standing poses are connected we can begin to find accessible roots for all Yoga asanas and these provide the building blocks for further exploration and are essential before doing inverted postures.

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HATHA FLOW, Mobility, Hamstrings, Legs, FUNDAMENTALS, Hips, Balance, TwistsGemma Nash60 mins
Fundamentals - Parvrtta Trikonasana

60 Mins

Fundamentals - Parvrtta Trikonasana

In this fundamentals class we focus on Parvrtta Trikonasana, or revolved triangle and it’s related family poses. What movement patterns and key elements make up this pose and how we can make it more accessible. It is part of the Trikonasana family and yet your base, the legs, are the same as in parsvottanasana. We ask our spine to rotate whilst our pelvis remains level, our frontal hip bones angled down and the torso revolves up. The balance alone is tricky to navigate. The revolving of the abdomen in to each of the movements is key to all the variations in this class. The hip, knee and ankle connections, stability and/or flexibility in these joints can help or hinder our progress. But with practice and patience all the elements will come together.

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HATHA FLOW, Mobility, Hamstrings, Legs, FUNDAMENTALS, Hips, Balance, TwistsGemma Nash60 mins
Fundamentals - Parsvottanasana

60 Mins

Fundamentals - Parsvottanasana (Pyramid Pose)

In this fundamentals class we focus on Parsvottanasana and it’s related family poses. What movement patterns and key elements make up this pose and poses like it. It is different to Warrior 2 and Trikonasana with the rotational elements in the hip joint where the pelvis angles down and both legs are straight. Here we explore variations of parsvottanasana standing, on our back, on our sides, on our front and balancing on one leg. You will see how the normal imbalances of the pelvis influence this particular pose, as well as hip mobility, ankle stability and/or flexibility, the hamstrings, knees and the elements of forward extension required.

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HATHA FLOW, Mobility, Hamstrings, Legs, FUNDAMENTALS, Hips, BalanceGemma Nash60 mins
Fundamentals - Virabhadrasana 2 (Warrior 2)

60 Mins

Fundamentals - Warrior 2

In this fundamentals class we focus on Warrior 2 and it’s related family poses. What movement patterns and key elements make up this pose and poses like it. It has similar features to Trikonasana with the rotational elements in the hip joint but we work with a bent rather than a straight leg (alleviating a lot of the pressure on the hamstrings). Here we explore variations of warrior 2 standing, on our back, on our sides, on our front and balancing on one leg. You will see how the normal imbalances of the pelvis influence

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HATHA FLOW, Mobility, Hamstrings, Legs, FUNDAMENTALS, Hips, Balance, GroinGemma Nash60 mins
Fundamentals - Trikonasana

60 Mins

Fundamentals - Trikonasana

In this fundamentals class we focus on Trikonasana and it’s related family poses. What movement patterns and key elements make up this pose and poses like it. As a beginner or an advanced practitioner you will see that Trikonasana is the pose that just keeps giving, it’s our greatest teacher and requires our attention to be everywhere.

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HATHA FLOW, Mobility, Hamstrings, Legs, FUNDAMENTALSGemma Nash60 mins