Welcome! Well done for making this decision to better understand your amazing human body!
I am here if you have any questions – please do get in touch! Enjoy your yoga class!
Please read the Health & Safety information before your practice.
14 Anatomy Yoga Focus Classes
Over this course you’ll discover a more fulfilling practice through understanding the secrets of your body through mindful anatomy focused yoga classes!
Start at the Brain Health class and work through them in order, at least the first time you do it! Enjoy!
Brain Health
A yoga class to challenge your mind!
Why is this class beneficial?
❤️ Improve hand-specific sensory acuity and fine motor skills
❤️ Increase brain-derived neurotrophic factor (like a brain glue)
❤️ Activate neurons to form new connections in the brain, neuroplasticity.
❤️ Bust out of old habits with understanding neuroplasticity and the yogic idea of samskara Can’t wait to take you through this fun class!
This class will include…
Hand movements called mudras Moderate to vigorous activity in the form of flowing yoga poses New poses and new styles (it’s a surprise on purpose!) Mirror me time! The mirror neuron system is a network of nerves involved in emulation of movement. Shavasana Guided Relaxation
Neck and Shoulders
The neck is a wonderful bridge between our mind and our body. It holds the head (which is not light!) and is also a place where we hold a lot of stress. Physically, the neck has lymph nodes just under the skin, we breathe and we eat through this part of the body. Muscles connect the neck to the shoulder girdle and neck itself can be the cause of tension headaches.
Why is this class beneficial?
❤️ Relieve stress
❤️ Reduce blood pressure
❤️ Bring ease to stiff muscles
❤️ Aid digestion
This class will include…
Gentle lymph release (self massage) Movements for increased motion Supported forward fold standing and seated (bring a chair
) Acupressure release for tension headaches Sun Salutation with a neck focus Relaxation (Shavasana) or supported fish
Upper Back and Chest
Body
Because of the way the human body is designed and how our modern life has evolved we tend to put a lot of strain on the upper back and a lot of compression on the chest. This has the effect of shortening the muscles of the chest and arm pits – which has a lot of knock on effects especially with our posture!
Mind
When we realise this, we can then make continuous conscious choices in our daily life to help ourselves by minding how much time we spend ‘hunched’; on computers or sat in comfy chairs that encourage slouching. It’s not about trying to ‘correct things we are doing wrong’ because it’s not wrong. Not at all. It’s about being sure to move, stretch and strengthen. Then any pain or discomfort that might arise from an imbalance can be corrected and we can go back to our happy lives, making food, playing games, and being on our devises.
Soul
When we closed off our hearts it can show up in our emotional responses such as holding grudges, being unable to let go, being emotionally unstable, or having the inability to feel love or be loved. In a class focused on the chest we are exposing or opening our hearts which has a way of making us feel vulnerable. In this case, the main goal of the practice would be to listen to your inner feelings without feeling miserable. Embrace yourself when you are most vulnerable and find within you the courage you need. Gather your inner resources and external support to tune into your needs.
Why is this class beneficial?
❤️ Improve mobility in the upper back, shoulder joints and chest
❤️ Increase energy through better breathing and blood flow
❤️ Experience the subtle and profound emotional aspects of deep heart-opening yoga poses
❤️ Improve mood and motivation
This class will include…
Gentle seated movements for mobility and increased motion Lots of chest opening poses such as puppy and cow face 3 versions of Sun Salutations Relaxation (Shavasana) or supported fish
Lungs and Breathwork
Our lungs & our breath play a huge role in our every day lives. Taking care of the breath & finding a balanced breath is very important to our overall wellbeing. There are three main parts to a healthy breath:
Body
- CO2 Tolerance – more CO2 in the blood allows the haemoglobin to release oxygen easier & blood vessels to expand warming hands & feet.
- Movement – “Dysfunctional” breathing could be tightness in the diaphragm or accessory breathing muscles.
- Frequency – We can train the nervous system so that when we aren’t doing the exercises we are breathing more optimally day & night!
Mind
The breath is directly linked to our emotions through our nervous system.
- CO2 Tolerance – holding your breath can be scary, we must remind ourselves we are safe & we are in control
- Movement – Pain, anxiety, fear are emotions that affect our breathing, when we have been in that state for a while that new way of breathing can become a new ‘bad’ habit.
- Frequency – 12 to 20 breaths per minute but how could we possibly know without constantly thinking about it?
Soul
In yogic traditions your breath is your life force called Prana. In a yoga class we work with the breath through exercises called PranaYama. These include, Ujaii (noisy breath), Kapal Parti (breath of fire), Nadishodhana (alternate nostril breathing) & more. These breathing techniques are not only intended to do the mental & physical benefits from above but also to connect us to something bigger than ourselves. An example thought process might be… All beings breathe. Most of our atmosphere has come from trees. Plants inside & outside clean our air. How clean is our air inside? Outside? Can I do something to bring clean fresh air to everyone? Every being?
Why is this class beneficial?
❤️ No more cold hands & feet!
❤️ Increased life span by preserving the health of stem cells
❤️ Preserve brain function by regeneration of new tissue in the brain (this is theoretical in humans; studies have only been done on salamanders 
)
❤️ Increased resistance to bacterial infections (such as UTIs & food poisoning)
❤️ Release stress
This class will include…
Multiple different breathing exercises Exploration of movement and breath Sun Salutations Self massage of accessory breathing muscles Subtle breathing focus Relaxing to activate our parasympathetic nervous system Working on CO2 retention for better resting health (not suitable for pregnancy!)
Caution
Consult a health care professional if you have any health conditions (heart issues or lung issues) or if you are concerned at all. Do not hold your breath longer than 2 minutes without guidance. Do not hold your breath if you are pregnant.
Arms and Wrists
Common issues in the hands usually stem from overuse, work-related tasks, repeated limited range of movements and build-up of tension. Hand yoga, called yoga mudras, offer a great antidote to this.
Yoga is HOLISTIC so the movements we do will be felt throughout the whole body & mind.
Why is this class beneficial?
❤️ Stretch and relieve the build-up of tension
❤️ Reduce hand pain and injuries
❤️ Build strength, dexterity and increase blood flow
❤️ Take nerve flossing to increase mobility and reduce discomfort
This class will include…
Sun Salutations Nerve flossing for hands and wrists Acupressure for hand pain A short standing yoga flow WITH mudras (yogic hand gestures) Arm balances for strength training Resting poses with mental focus of yoga mudras Guided relaxation (Shavasana)
Trunk and Abdominals
Heal your back pain…
When many people think of abdominals they think crunches and sit ups but your CORE can also include your hips, pelvic floor, diaphragm, iliopsoas, and back. Learning how to stabilize these muscles for the best spinal alignment is really important.
Why is this class beneficial?
❤️ Stabilising the lower back and reducing back pain
❤️ Helping with balance by supporting healthy posture
❤️ Reduces risk of injury from running, lifting heaving things and other exercises
❤️ Build strength, dexterity and increase blood flow
This class will include…
Diaphragm Breathing
Floor balances Poses for core strength and awareness (Chair Pose – here we come!) Guided relaxation (Shavasana)
Lower Back
Prevent lower back pain…
The lumbar area is the most common area affected by back pain. This class will strengthen the muscles in the lower back and bring in some gentle back stretches. I will be wrapping the class around this area of the body with the intention of keeping it happy and healthy. If you are currently in pain in your lumbar spine – chat with me first!
Why is this class beneficial?
❤️ Strengthening the lower back and preventing lower back pain
❤️ Reduced chance of falling by supporting healthy posture and good balance
❤️ Reduces risk of injury from running, lifting heaving things and other exercises
❤️ Build strength, dexterity and increase blood flow
This class will include…
Supported Reclined Backbend
Floor based lower back stretches & twists Standing strengthening poses Floor based lower back strengtheners Guided relaxation (Shavasana)
Glutes! 
A whole class on just glutes?!?
Don’t you worry! This class will still work the whole body! Especially
the thighs and legs. But I will be wrapping the class around the glutes
area of the body with the intention of keeping it happy and healthy.
Less about buns of steel and more about creating awareness and
connection.
Why is this class beneficial? The Mind-Body Connection
The connections between the brain and the body is what we call your nervous system. The connections between the nerves themselves are called dendrites. The more you use an area of the body – the more you think about it, touch it, feel it, move it – the more the brain sends electrical signals to that area – if there aren’t enough dendrites for us to move and do what we want those muscles to do the brain will signal that MORE connections should be made. We literally will feel more & do more the more we practice!
Also, after the age of about 30, we continue to lose muscle mass – this class will help build that back to support the joints.
The physical benefits…
❤️ Strong hip extension
❤️ Hip capsule stability, and improved hip mobility
❤️ Proper knee tracking
❤️ Reduced back stress
❤️ Low susceptibility to hamstring injury
❤️ Build dendrites!
This class will include…
It will work the thighs, bum, legs and low back – there’ll be full body movement too!
Focused movement to create more connections between nerves in the body (dendrites) Conditioning movements to focus on strength of stabilising muscle groups Sun Salutations Yoga poses to soften and open the hips and to stretch the glutes area Guided relaxation (Shavasana)
Hips
The hips; why we complain about tight hips so much…
The hip region is tightly bound in lots of connective tissues to give it stability and therefore can feel ‘glued’ together through over-sitting, over-exertion, lack of activity or injury. Tight muscles, like a gripping fist, resist the smooth flow of
energy through the arteries and connective tissues. The hips can be a
hard area of the body to stretch because of the little joints along the
way. We have to be extra mindful of the knees, ankles and back.
The mind’s role in this…
This tightness can show up in our lives too. There are sayings like what we resist persists and you can only lose what you cling to. This physical tightness can remind us that the things in life we bind to are also the things that take away our freedom.
We can bind our thoughts to ridged views, our own sense of rightness and wrongness, our habits and long-held beliefs (which may even be limiting us!), our expectations of life, or other people. When we bind ourselves like this mentally we are no longer free.
The physical benefits…
❤️ Strong hip extension
❤️ Hip capsule stability, and improved hip mobility
❤️ Proper knee tracking in relation to the hip
❤️ Learn how to take pigeon pose in a super gentle way
❤️ Ease and prevent sciatica
❤️ Ease bursa pain
This class will include…
Movements to wake up and stretch the hip area
Standing hip mobility exercises and explanations Squats, lunges and warrior poses Floor based yoga poses to soften and open the hips Guided relaxation (Shavasana)
Inner Thighs
The inner thighs…
I used to think this is one of the hardest areas of the body to target but actually once we put a bit of thought into it’s quite easy. This class will have repetitions for strengthening and awareness of the muscles there. As always, this is a yoga class and will have familiar poses and perhaps a Sun Salutation or two.
The mind’s role in this…
This class will be quite focused on the body but part of our yoga practice is to love our bodies as they are. Love them and their ability to change, to grow and yet happy in the moment too with the strength we have right now.
The physical benefits…
❤️ Strong hip stretches
❤️ Hip capsule stability, and improved hip mobility
❤️ Hip and thigh strengthening
❤️ Learning to accept our current bodies and what they can do
This class will include…
Reclined poses to wake up and stretch the thighs
Movements to strengthen the inner thighs Chair, lunges and goddess poses Floor based yoga poses to strengthen the legs Guided relaxation (Shavasana)
Knees
How do you feel about sitting on your feet?
Understanding the muscles that support the joint & the joint itself can help you keep the knee pain free and reduce injuries. We all have the intention of keeping our knees happy and healthy.
Still suitable if you have pain in your knees currently but please talk to me about it before class. Not suitable if you’ve recently injured your knee or have had surgery and are still doing physiotherapy.
The physical benefits…
❤️ Strong knee muscles
❤️ Proper knee tracking
❤️ Reduced back pain
❤️ Low susceptibility to injury
❤️ Reduce pain!
This class will include…
Quick information about the join and the supporting muscles (including the hip)
3 movements to do every day to help your knees! (Pass these on to friends and family!) Yoga movements to increase strength and stability in these supporting muscles Mental reminders to let go of judgement, sometimes when the knees hurt we say ‘we’re getting old’, as if it is inevitable and so act as if we can do nothing to help it potentially allow the issue to get worse, is this something you’ve thought? My one-of-a-kind knee-safe pigeon pose! Relaxation (Shavasana)
Feet
It’s kind of obvious… Healthy feet are essential for being mobile, active, and safe! We all need to give them a little TLC in order to prevent problems, reduce pain, and avoid injuries. Your feet need regular exercise, just like any other body part. Performing regular stretches can increase foot and ankle flexibility and strengthen foot muscles to improve balance and reduce the risk of injuries like ankle sprains.
The physical benefits…
❤️ Reduce risk of injuries like ankle sprains
❤️ Stay more mobile, active, and safe!
❤️ Reduced pain
❤️ Improve balance
❤️ Reduce risk of bunions (please note* if you have bunions now you can still come depending on how painful they are but please be aware some stretches may be uncomfortable)
This class will include…
Quick information about our amazing feet
3 movements to do every day to help your feet! Yoga movements to increase strength and stability in the muscles of the feet Toe weaving Mindful toe positioning Relaxation (Shavasana)
Nerve Flossing
Nerves can get caught from all sorts, fascia build up muscle repetitions, scar tissue… The nerves can move in some places several centimetres! Nerves are also blood thirsty, so blood flow focused movements are needed.
The physical benefits…
❤️ Reduced numbness in hands
❤️ Reduced pain
❤️ Un-pinch nerves
❤️ Increase range of motion
❤️ Reduce discomfort in Yoga practice
❤️ Release stress
This class will include…
6 different nerve flossing techniques!
Gentle core exercises Gentle back bends Warrior II and standing balances Sun Salutations Relaxation (shavasana)
Fascia
What is fascia?
So just like how a citrus fruit has a peel and then white stuff under the skin and all those little triangular sections and then it even has those tiny little pockets of juice… It is the exact same with your body! So under our skin in a layer of connective tissue, each organ, each bone, each little blood vessel all wrapped up in it. And it changes and grows based on what we do with our bodies!
The physical benefits…
❤️ Manipulating the fascia can change the appearance of your skin and cellulite!
That’s not the “point” of fascia, to be clear. Because it’s sub dermal, changing the fascia over time through myofascial release, massage, or yoga can actually change the way fat distributes under your skin, which is what creates the appearance of cellulite. Changes in the fascia can be either temporary, semi-permanent or permanent.
❤️ An emotional release is possible with myofascial body work.
We’re just beginning to understand the connection between emotions and fascia and so don’t actually have any quantifiable research BUT experiences of many many people show that there is a connection. Some ideas is that when we squeeze the sponge like area chemical hormones that may have been ‘stored’ or ‘left over’ from an emotional experience are released and so effect how we feel.
❤️ More mobility for your neck and arms.
A lot of what we do like sitting at a desk, cooking, creative work often has the shoulder blades sitting lateral (that slightly rounded forward and down potion in the upper back). If the fascia isn’t released and trained back into a retracted position, the shoulder blades will lock forward and down into this pattern, directly affecting movement and mobility of the neck and arms!
❤️ Lastly – want to actually see live in action fascia tissue?
This is one of my favourite videos – so interesting – an oldie but a goodie. p.s. some people might find it a bit gross…
This class will include…
A brief introduction to fascia and how it effects our body
5 x Myofascial release techniques Standing yoga poses for strength and flexibility Reclined Supported Fish-Butterfly pose to release deep tissue tightness Sun Salutations Relaxation (shavasana)
Loved these classes? Please do let me know or leave me a review!