ONLINE CLASSES

 The following online vinyasa flow classes are available for you to practise at home, in your own time and at your own pace. Before following along with the practice please read the disclaimer at the bottom of this page and also watch the video through to get an idea of what the class involves and whether it is suitable for you.

 

THE ATHLETE’S TOTAL BODY SERIES

A 3 week series of challenging vinyasa flow classes, aimed to increase strength, flexibility, aerobic capacity and focus. Each week there are four classes to complete: one for the core, abs and back, another for the legs and hips, a third sequence for the arms and shoulders and the fourth lesson a “rest day” flow. It is recommended to take a day’s break between each class.

Discover your deep abdominal muscles and rinse out the spine through twists in this vinyasa flow class.

Hamstrings and adductors - warm up, strengthen and stretch out the back and inner legs in this vinyasa flow class.

Open the chest, release the shoulders and stretch out the upper arms. A great class for anyone with a tight and rounded upper back.

Strengthen and relieve the lower back and SI joint through a series of gentle back bends, deep squats and forward folds.

A great class for anyone that needs to strengthen their glutes and stretch out their hips and IT bands.

Explore dolphin pose in this flow to build strength, stability and flexibility across the lats, shoulders and upper arms.

Get into your side body - a vinyasa flow to build strength, stability and flexibility for your oblique muscles.

Work through various postures in this vinyasa flow to access the hip flexors and stretch the quadriceps.

A class that builds up to crow pose, an arm balance great for building strength and stability in the wrists, upper arms and serratus muscles.

A slower paced class for the total body - perfect for a rest day. Repeat this class every week in this 3 week series.

 
 
 

Beginners Series

A collection of 5 classes that guide you through various types of yoga postures: sun salutation basics, standing, balancing, twisting and back bend postures.

Explore sun salutations, downward facing dog and chaturanga alignment.
Class 2 explores various standing postures, including warrior 1 and 2, side angel, triangle, humble warrior and more. Learn the correct alignment and move throughout each posture with the breath.
Deepen your core strength and rinse out the spine, as we focus on twisting postures in this class. Learn the alignment of revolved side angle, lord of the fishes, broken triangle and more. This is yoga's version of a "detox".
Strengthen your stabilising muscles in this balancing postures class. Fix your gaze, root down through the feet and engage your core as we explore poses such as tree pose, eagle pose, half moon and warrior 3.
Saving some of the more challenging postures to last - back bends. Take care as we ease gently into postures such as dancers, camel, locust and bow. Really important to draw the abs in and tuck the tail bone to protect the spine in this back bending class.
 
 

SPORT SERIES

A collection of 6 vinyasa flow classes. Each flow focuses on a particular part of the body and the movements and functions of the muscles and joints in that area.

This class focuses on flexion and extension around the hip joint. Explore poses such as pyramid, lizard, warrior 3 and staff to stretch and strengthen the hamstrings, quadriceps, glutes, hip flexors and calves.
 
Release the shoulders, chest and upper back in this slow paced yoga class.
This class focuses on hip rotation. Explore various postures such as warrior 2, half moon, pigeon and cow pose.
Work the core muscles by adapting various yoga movements and postures using a blanket. This class focuses on flexion and extension of the spine.
Build upper body strength by exploring poses such as chaturanga, dolphin, crow and side crow.
 

20 MINUTE EXPRESS SERIES

Here are a selection of 20 minute classes for an express yoga practice that can fit easily into your day.

Energising

Detoxing

Calming

 

DISCLAIMER

Yoga is for everyone. However, when online, it is up to the individual to assess whether they are ready for the class that they have chosen. If you suffer from specific injuries or disease it is best to consult with your physician first. If you are pregnant, the above classes will not be appropriate for you; I recommend following pre/post-natal yoga classes instead.

The practice of yoga asanas requires you – the practitioner – to gauge the safety of your practice within your personal physical limitations. It is better to build up slowly than to force and strain. Whilst one may feel exertion one should also feel that the movements are manageable; find that balance of effort and ease.

The techniques and suggestions presented in these videos are not intended to substitute for proper medical advice. Consult your physician before beginning any new exercise program.

NicolaBarnardYoga.com assumes no responsibility for injuries suffered while practicing these online yoga videos.