45 minutes: Suitable for beginners and experienced practitioners looking to build strength and stability. A strengthening practice including:

• Sangraha basics

• Goddess poses

• Lateral lunges

• Bear planks

• Hip lifts

Sangraha basics for strength, shoulder friendly sequence

• 5 directions of the spine

• Salutes and Dands

• Unilateral leg strength and hip mobility

•Wall sit

A good intro to these types of practices.

Leg and core strengthening

Shoulder friendly

Slow

Intro level Sangraha strength / or perfect if you feel like a practice with a gentle start

•Lying down sequence

•Sangraha basics

•A bit challenging and a bit fun!

Yoga Sangraha and strengthening practice

• suitable for beginner and level 1

• shoulder friendly

• leg and core exercises

Sangraha basics

Goddess poses

Strengthening to improve range of motion for reaching arms overhead, thinking about thoracic mobility and shoulder flexion.

Light weights like 1kg dumbbells or tins of tomatoes are used but optional.

Relaxing short but effective sequence for stretching the side body, hips to shoulders.

some thoracic movements while doing lunge variations

flow

good leg strengthening

minimal weight bearing on the arms

Simple Sangraha practice

Following a Sangraha structure we focus on opening and strengthening the side body

•45mins

•not too intense

•side stretch, twisting and strengthening of gluteus medius

•30 mins basic practice

•mostly lying down

•gentle movements for hips, back, neck, shoulders

•plus stabilising strength exercises for the back