We explored Bhastrika breathwork or Bellows Breath today, using rhythmic, active breathing to invigorate the nervous system, increase alertness and create a sense of renewed energy and clarity.

Today's class was all about strong arms and a strong upper body. Plenty of tricep work woven throughout, with a focus on good form and controlled strength.

Today's Weights & Active Rest class focused on building strength, stability, and resilience throughout the whole body. We paid particular attention to strengthening the lower back and supporting muscles of the core, helping to improve posture and everyday movement. There were plenty of plank variations to challenge balance, endurance, and deep core engagement, along with tricep push-ups that definitely tested both strength and determination! While these can be tough, every modification and every rep contributes to building upper-body strength and confidence. The active rest intervals allowed us to keep moving, recover wisely, and maintain energy throughout the session, leaving us feeling stronger, more capable, and accomplished by the end. 💪✨

Kapalbhati Breathwork (Skull Shining Breath) is a traditional yogic breathing practice that helps energise the body, clear the mind, and awaken vitality. Unlike many breathing techniques that focus on the inhale, Kapalbhati emphasises a series of short, sharp exhalations created by actively drawing the abdominal muscles in, while the inhalations happen naturally and effortlessly. This rhythmic practice can help improve focus, increase circulation, stimulate digestion, and leave you feeling refreshed and alert. Often used as a cleansing technique in yoga, Kapalbhati is best practised on an empty stomach and should be approached gradually, especially by beginners. It is not recommended during pregnancy or for those with uncontrolled high blood pressure, heart conditions, or certain respiratory issues. When practised mindfully, Kapalbhati can be a powerful tool for boosting energy and bringing clarity to both body and mind.

Gentle Floor Yoga

Not every day calls for a strong practice. Sometimes our bodies are asking for a little more softness, a little more care. Today's gentle yoga session stayed entirely on the floor, allowing us to move, stretch and breathe without expending too much energy.

Perfect for days when you're feeling tired, stiff, or simply in need of a slower pace, this practice invites you to release tension, improve mobility, and leave feeling a little more refreshed and restored.

"Honour where you are today, not where you think you should be." 🌿

Bahya Pranayama with the Three Bandhas

In today's practice, we explored Bahya Pranayama, a powerful yogic breathing technique performed after a complete exhalation. With the breath held out, we gently engaged the three bandhas (energetic locks): Jalandhara Bandha (chin to chest/throat lock), Uddiyana Bandha (drawing the abdomen in and up), and Mula Bandha (lifting the pelvic floor).

This practice is said to help direct and contain prana (life-force energy), promoting greater focus, vitality, and inner awareness. As with all pranayama, it should be approached gently and mindfully, working within your own comfort level and never forcing the breath retention.

"When the breath becomes still, the mind follows."

Pure Weights – Monday

Today's Pure Weights class focused heavily on single-arm exercises, challenging strength, stability, balance, and coordination throughout the body.

Don't be fooled into thinking that working one arm at a time makes things easier! Unilateral training often requires the core and supporting muscles to work even harder to keep us stable and aligned. It can also help highlight and address strength imbalances between the left and right sides of the body.

A strong, focused session that challenged both body and mind while building functional strength for everyday life.

Three-Part Breath (Dirga Pranayama)

Take a few moments to settle and reconnect with your breath through this calming three-part breathing practice. We gradually fill the belly, ribs, and chest on the inhale, then gently release the breath from the chest, ribs, and belly on the exhale.

This mindful breathing technique can help calm the nervous system, reduce stress and tension, improve breathing efficiency, and bring a greater sense of presence and ease. It's a wonderful practice to return to whenever you need to slow down, reset, or create a little more space in your day.

Breathe gently, move at your own pace, and enjoy the sense of calm that follows.

Abdominal Breathwork

Our breathwork practice this morning centred on abdominal breathing, encouraging full diaphragmatic breaths rather than shallow chest breathing. This simple practice can support relaxation, improve oxygen exchange, reduce stress and help bring the body into a more balanced state.

A lovely mix of strength, cardio and core work today. We started with our 1-minute weight sets before moving into a variety of bodyweight and cardio exercises to get the heart pumping, strengthen the core and leave us feeling energised for the day ahead. 💪😊

Floor-Based Yoga Practice

Today's practice is a gentle, floor-based session designed to release tension and create space throughout the body. We explore a variety of forward folds, including single-leg, two-leg and wide-legged variations, helping to lengthen the backs of the legs and encourage a sense of calm and introspection.

You'll also enjoy side body stretches to create more freedom through the ribs and waist, along with gentle twists to improve mobility and leave you feeling refreshed. A little hip work is woven throughout the practice too, helping to ease stiffness and improve flexibility in this often tight area.

A lovely class for slowing down, stretching out, and reconnecting with your body.

Benefits: Improved flexibility, reduced tension, increased mobility through the spine and hips, and a wonderful sense of relaxation and ease. ✨

Ocean Breathwork (Ujjayi Breath)
This simple yet powerful breathing practice helps activate the body's rest and digest response, encouraging a sense of calm, balance, and ease. Often referred to as Ocean Breath due to its soft, wave-like sound, it can help quiet a busy mind, improve focus, and create a feeling of relaxed energy.

We begin by imagining we're gently fogging up a mirror with an open mouth, creating a soft sound from the back of the throat. Once familiar with the sensation, we close the mouth while maintaining the same gentle constriction in the throat, allowing the breath to flow in and out through the nose with a soothing ocean-like sound.

A wonderful practice for reducing stress, calming the nervous system, and bringing you into the present moment.

Today’s Strength class came to you live from London! We focused on building upper body strength with a strong arms workout, using a mix of single-weight and double-weight exercises to challenge the muscles in different ways. A great session for improving strength, stability and confidence with your weights.

Box Breathing
A calming breath practice using equal counts for the inhale, hold, exhale, and hold. A wonderful tool for reducing stress, improving focus, and creating a greater sense of calm throughout the day.

Today's Strength, Cardio & Core class is structured with 1 minute of each strength exercise, followed by 45 seconds of movement — whether that's cardio, core work, or an additional strength challenge such as an elbow plank.

You can approach the workout in whichever way suits you best. Complete the first round using your warm-up weight and the second (and final) round using your training weight, or choose a medium weight and use it consistently throughout both rounds. For example, if your warm-up weight is 2kg and your training weight is 3kg, you may decide to use 3kg for both rounds.

Listen to your body, work at a pace that feels right for you, and choose the option that allows you to maintain good form while still feeling challenged.

Today's session explored Nadi Shodhana, a beautiful cleansing breath practice and one of my personal favourites. Through alternating the breath between each nostril, we invited balance between yin and yang, effort and ease, masculine and feminine energies. The result is often a sense of calm, clarity, and inner harmony.

Today’s Breathwork was inspired by the simple but powerful breathing practice Gary Brecka does each morning — designed to increase energy, sharpen focus and help regulate the nervous system. A short practice with a surprisingly powerful effect.

We finished the Pure Weights term with a powerful layered workout today — revisiting each exercise as we added the next. Challenging, strong and so satisfying by the end. A great reminder of how far everyone has come this term.

Today’s practice invited us into the grounding support of all 4s, giving us space to gently explore movement from a place of stability and awareness. From there, we moved with curiosity — noticing how the body responded, what felt nourishing, what needed easing, and where strength and mobility could quietly build.

There was a playful energy to the class, but each movement had purpose — helping us connect more deeply to the shoulders, spine, hips and core while encouraging freedom and flow through the body. As always, the invitation was to listen inward, honour what your body needed today, and move in a way that felt supportive rather than forced.

Today’s Weights & Active Rest class focused on building strength through the upper body and core, with plenty of attention on the triceps and abdominals. We combined controlled strength work with active recovery intervals to keep the body moving, the heart rate gently lifted, and the muscles working without overloading the system. A strong, steady session designed to improve posture, core stability, arm strength and overall functional fitness.