Hi everyone,

Here some exercises to work with if you have tight hamstrings. Tight hamstrings take time, but they will relax and lengthen a bit sooner or later, if you keep at it. Do be nice to your hamstrings, if you force them too much you can start over, they will lock again.

some of the poses I demonstrate here are

reclining big toe pose / supta padangustasana

standing forward bend / uttanasana

and some reflexology to work with!

Good luck,

Esther

Hi Everyone,

For all of you who want to do yoga, but don’t know how! There’s no time like the present to start practicing , Just start…, begin with this part one. Slowly get used to some of the basic standing poses that I will go through in this part and the next few. Your body will begin to get stronger with repetition and you’ll get used to the instructions. Most important of all is to end with a few minutes of relaxation to let whatever you’ve done integrate in the body and to observe what it has done for you.

The poses I demonstrate here are:

cat pose / marjaryasana

cow pose / tibilasana

mountain pose / tadasana

standing forward bend / uttanasana

low lunge / anjaneyasana

downward facing dog / adho mukha svanasana

warrior I / virabhadrasana I

warrior II / virabhadrasana II

enjoy,

Esther

HI everyone,

Twisting is such a great thing to do, you give your organs a nice detoxing squeeze, not to mention the benefits for your spinal column and back muscles. Bring a twist into any practice you do and sometimes just focus on twisting only. Here are some of my favourite twists, Enjoy..

Esther

The poses I demonstrate in this sequence are:

standing forward bend / uttanasana

chair pose or powerful pose / utkatasana

twisted chair pose / parivrtta utkatasana

reversed side angle pose / parivrtta parsva konasana

half revolved belly pose / ardha jathara parivarttanasana

downward facing dog / adho mukha svanasana

high lunge

Yoga can be very useful for athletes and sports people of various disciplines. In this video I explore some of the benefits of yoga for runners. Runners can suffer from stiff hips, quads, hamstrings, and a tight muscle called quadratus lumborum.

if you want to do more my “yoga class for hips” will do wonders for you too, alternate between the 2 a bit.

In this video I demonstrate the following poses:

standing forward bend / uttanasana

downward facing dog pose / adho mukha svanasana

low lunge / Anjaneyasana

hamstring tretches

intense side stretch or pyramid pose or runners stretch / parvottanasana

triangle pose / utthita trikonasana

Hi…, I’ve made this video to help you get stronger legs. I’ve personally noticed that when my legs got stronger my back relaxed more. Also this sequence helps to stretch and open the front of the body. You can repeat this sequence as many times as you wish, I would recommend to repeat it up to 6 times to build up some stamina. Also you can change pace, for example start with 6 breaths in every pose and when you know the sequence well, you can take one breath in every pose, it keeps it interesting.

Have fun and drop me a line if you have a question or comment on how you’re doing!

The poses that I demonstrate in this video are:

mountain pose / tadasana

standing forward bend / uttanasana

downward facing dog pose / adho mukha svanasana

wide legged forward bend / prasarita padottanasana

yoga squat

warrior I / virabhadrasana I

warrior II / virabhadrasana II

seated twist

garland pose / malasana

Esther

Yoga video for the hips

When I made this video it was one of Ireland’s very rare very beautiful days, isn’t it a great country! Anyway…. back to yoga. When your hips are sore or stiff , when your lower back hurts, when you feel emotionally stuck, all good reasons to do this sequence!! Also for general maintenance for your hips, do this sequence now and than. Especially when you don’t like working on the hips, do it even more!!!

Be gentle though…. keep checking in how you, the hips, feel. You’re looking to open your body, to create space, not punish or push yourself.

As I keep saying …. most of all , enjoy!

Esther

The poses I demonstrate in this sequence are:

cat pose / marjaryasana

cow pose / bitilasana

downward facing dog pose / adho mukha svanasana

high lunge / utthita ashwa sanchaslasana

warrior I / virabhadrasana I

standing forward bend /uttanasana

mountain pose / tadasana

warrior II / virabhadrasana II

triangle pose / utthita trikonasana

pigeon pose / kapotanasana

Hi Everyone,

The title says it all, this is yoga you can do when pregnant, really any stage, since Jess teaching you is 9 months. Really when you are pregnant, do some sort of exercise to keep you fit and healthy.  Be careful though and follow your instincts, don’t do anything that doesn’t feel right or is uncomfortable.

The poses and some variations of them that Jess demonstrates here are:

mountain pose / tadasana

triangle pose / utthita trikonasana

warrior II pose / virabhadrasana II

standing forward bend / uttanasana

the dancer / natarajasana

corpse pose / savasana

I hope Jess is able to inspire you to keep fit and healthy,

Esther

Hi everyone,

Here a yoga routine to help you stay positive in your quest of loosing weight. To loose weight you need to eat less, healthy and exercise. Also most likely you need to have a look at your subconscious believes around food, yourself and your weight. This video will help you with the exercise part.

Good luck!

The poses you repeat in this sequence are:

mountain pose / tadasana

chair pose or powerful pose / utkatasana

standing forward bend / uttanasana

downward facing dog pose / adho mukha svanasana

warrior I / virabhadrasana

garland pose / malasana

HI Everyone,

Here a sequence for athlethes to help the muscles stay long and flexible and not just short and strong. Long and flexible muscles are healthier and less prone to injury. Do this for a few weeks and observe your body becoming more flexible and open.

The poses I demonstrate in this sequence are:

upper back / rib stretch

mountain pose / tadasana

standing forward bend / uttanasana

plank pose

chaturanga dandasana

cobra pose / bhujangasana

downward facing dog pose / adho mukha svanasana

low lunge pose / ashwa sanschalanasana

warrior I-Ii / virabhadrasana I-II

extended side angle pose / utthita parsvakonasana

Foot to fingers forward bend / Padangusthasana

A variation to Utanassana / Standing forward bend

step by step:

• From Mountain pose, feet together or hip width apart, inhale stand tall, place hands on your hips, exhale bend forward hinging from the hips, keep length between the pubic bone and breast bone.
• When possible with straight legs, wrap your index and middle fingers around the big toe, closing with the thumb.
• Inhale flatten lower back, straighten arms and look forward, opening your chest, drawing shoulder blades down along the spine.
• Exhale, release into the forward bend, lengthening from the hips, drawing your torso close to the legs with the grip of your fingers and thumb, your elbows move out to the sides. Again focus on maintaining the length along the front of the bod. Keep the shoulder blades drawn down along the spine, so there is space between the ears and the shoulders.
• hold for up to 10 breaths.
• If holding the big toes seems not right for your body, you can place the palms on the back of the calves, important is to remember to bend from the hips, if that isn’t possible because of short hamstrings, bend your knees enough so you are able to bend from the hips.
• To come out: inhale and again lengthen the spine looking forward as you straighten the arms, exhale hands in your sides, come up half way, with straight back, inhale, press into your feet and come up fully with straight back to standing.

Click on Padangusthasana to find out about the benefits of this pose.