Ana's classes focus on building full body awareness, strength and developing a more supple body. The class stems from continuous movement deeply connected with the breath making the practice a moving meditation.

Ana Dias Yoga

Here you can find classes with different styles, focuses and lengths. Guaranteed to find something for everyone's needs. 
You can find Dynamic Vinyasa flows, Gentle Flows (more indicated for beginners) and Yin Yoga classes (open to all).
Get the whole series and enjoy exploring all that is offered for a whole month!

Library of Classes

A dynamic vinyasa practice focused on opening the hips and building up to arm balance flying pigeon/eka pada galavasana

Vinyasa (Hips focus / Flying Pigeon)

A gentle vinyasa flow class focusing on stretching and strengthening the spine that is accessible to all levels of practice.

Gentle Flow for the spine

Dynamic practice focusing on the opening and strengthening of the hips moving through bird of paradise and koundinyasana/flying splits.

Vinyasa Flow (focus on hips)

Grounding Yin Yoga practice focusing on the lower body.

Yin yoga is a stilling practice that cultivates a deep sense of awareness through the release of mind and body stresses.

An antidote to urban life, Yin Yoga focuses on releasing the connective tissue of the body (tendons, ligaments and fascia). It is an introspective practice where poses are held for long periods, allowing the student to relax and release into stillness.

Yin Yoga for the lower body

A 70 minute fiery practice that focuses on the side body and twists and builds up to side crow (arm balance). 

Vinyasa (side body/twists focus)

In this series you'll find classes and workshops exploring the basics of the yoga practice. Great for beginners or anyone that wants to refine their asana practice. 
Through good foundations you will be able to nurture a strong and healthy practice!

Back to Basics

In this workshop we will be looking at Sun Salutations/Surya Namaskara (half salutations, Sun Salutation A and Sun Salutation B), breaking down each of the postures that compose these sequences.
 
If you are new to vinyasa yoga, this is a great place to start to get great understanding and a strong basis for your practice. If you have been practicing for a while, it is a great opportunity to dive deep and refine your physical practice.

Brush Up Your Vinyasa

Here you'll find classes/workshops exploring more advance postures and transitions

Advance your Asana

In this workshop we'll be breaking down arm balances such as crow, side crow, one legged crow, flying pigeon and flying splits.
 
We will be breaking them down in small building blocks so you can work at your own pace and level, helping you create the necessary strength, flexibility and stability to tackle these postures.

Arm Balance Workshop

Hannah Maria

Jo Marie | Yoga

Jo Marie Yoga

All types of barre. Signature Barre. Cardio Barre. Target area barre. Strength and Stretch

Maria's Virtual Barre Studio

Maria's Virtual Barre studio

Energising, nourishing Yoga classes- All welcome!

Prana Tribe Yoga

pranatribeyoga

A series of full length classes, with a particular focus, be it a peak pose, a target area or a certain vibe - which will you choose today?

Focussed Flows

In this full length class recording, we explore lots of different back bending postures, to warm up the spine, open up the heart space and work up to Bridge pose.

Bridge Pose Flow

Incorporating back bands and heart opening poses as we build up to Ustrasana- Camel pose.

Ustrasana- Camel Pose Flow

A full length class elegantly focussing on Dancer Pose , exploring balance and back bends.

Natarajasana ( Dancer Pose) Flow

Some love for the hips and lower back in this full length class centred around Baddhakonasana.

Baddhakonasana Flow

A twisty, stretchy flow to ease out the kinks and release tension in body and mind

Ardha Matsyendrasana ( Half Lord of the Fishes) Flow

A short mindfulness meditation flowing into a chilled Hatha Yoga sequence. Yoga for you, in your time!

Chill Out Flow

A full length class focussing on Pidgeon pose - exploring hip openers and back bends.

Pidgeon Pose Flow

A series of videos each relating to the chakras.

Chakra Collection

A flowing sequence of postures designed to focus and connect with your Crown Chakra.

Crown Chakra Flow

Full length class recording incorporating grounding postures to focus on our root chakra energy.

Root Chakra Flow

Yoga to fit your day- A quick 20 minute Yoga break, designed to energise and revitalise you at any time.

20 Minute Flows

A short chair based yoga session designed to counteract sitting at your desk all day. Perfect for your lunchbreak or after work, to release tight, stiff shoulders, neck and back. Yoga your way, in your time.

20 Minute Yoga Flow #5- Desk De-stress Chair Yoga

Focussing on relieving tension in the spine. 
Yoga your way, in your time

20 Minute Yoga Flow #4-Twist and Release

A short flow incorporating hip stretches and heart openers.
Yoga your way, in your time!

20 Minute Yoga Flow #3- Hips and Heart

A variety of lunge variations to release tension in quads, hamstrings and hips. 
Yoga your way, in your time!

20 Minute Yoga Flow #2 - Happy Thighs

Feel energised and revitalised with this top to toe flow.
Yoga your way, in your time!

20 Minute Yoga Flow #1- Top to Toe flow

Expect a dynamic practice. Sarah's yoga practice is rooted in Rocket/Ashtanga, however through many trainings and her years of experience, she loves creating varied flows, often working towards a a particular movement, or posture. She loved to take her students on a on a journey, the result of which they often surprise themselves with wha they are capable of.

Sarah Grogan Yoga

This series works deeper into flexibility, but in healthy and functional way.

Find Your Flex

This flow focuses on going deeper into the hips, and hamstrings, with the goal of working towards side plank b (Vashistasana b).

Hips

A well-functioning core and muscular structure helps reduce the risk of injury and promotes overall greater ease of movement. In this series, we will hone in on our deep stabilisers throughout the body and build our foundation to find greater resilience for whatever life throws at us.

Strength & Stability Flows

This flow is about strengthening your back body so you feel safe and confident trying backbends.

Back Body Strength

This playful sequence will get your legs and core fired up. Sarah builds in a variety of twists and squats to do the trick.

Twist and Squat

This flow hones in to backbody strengthening to facilitate strong and stable backbends. Get ready to energise your body and mind.

Backbody and Booty

Strength and stamina grow with practice and this flow is all about building and growing through a loader sequence.  Embrace the challenging moments and allow yourself to flourish.

Build And Flow

This dynamic 75min flow goes deep, aiming to activate our deepest layers of muscle (TVA etc) with the intention of building stability and strength so we feel solid enough in our foundation to try some fun arm balances and inversions. In this practice you will have plenty timers integrate all the strengthening actions and try to fly!

Stabilise and Strengthen

These Power flows are 45min or less and are designed to lift your heart rate and build your full body strength and flexibility.

Full Body 45

This 45min flow goes into the quads, glutes, and hamstrings, building leg strength for warriors.

Warrior Stability

A 45min all levels Power flow to get you moving.

A little bit of this and that

All of these flows are designed to be full body and this one pays particular attention to your spine.

Spinal Movements

The Mobility Series

They say we’re only as old as our spine! So let’s keep it moving. This flow builds on movements from earlier in this series and adds a greater emphasis on all the movements of the spine.

Spinal Mobility Flow

The shoulders are the joint in our bodies with the most range and its important to keep them strong and mobile in all directions. This flow is designed to do just that. Appologies about the lighting situation!

Shoulder Mobility Flow

This flow gives a lot of attention to the strengthening and overall mobility of your ankles, but also is a full body flow.

Ankle Mobility Flow

This dynamic flow works on strength and building range of motion in the hips. Sarah builds a sequence with you where through repetition you will gain more confidence and strength to master the movements.

Lower Body Mobility Flow

What better way to start your day than 20min for yourself, to breathe and gently move. Each of these flows is designed to set you up your day, but also take you on a bit of a journey. Some are more about stretching while others focus more on strength/mobility. Try to do one of these for 21 days you'll have built a new habit!

Wake Up & Flow

This Thursday flow is a slower mindful flpw, starting with a bit of breathwork. Accessible for beginners.

Thursday Morning Tune in

We start our week of morning yoga together with an all rounded stretchy 20min flow.

Sunday Morning Stretch

Our Monday flow is designed to build both strength and flexibility with a specific focus on the hips.

Monday Morning Mobility

Today we fire up our core and work into our side body with a twisty flow.

Tuesday Morning Twists

Start your Wednesday (hump day!) with some stimulating backbends. Backbends are better than any coffee to wake and energise you.

Wednesday Morning Wake Up

This one breath one movement flow ups the ante on what we’ve been doing so this week. This flow builds on our progress throughout the week so far and is designed to energise you before your weekend!

Friday Morning Feels

This flow focuses on stabilisation and strength through your core and shoulders. It’s slows down from our Friday morning feels and hones in on deeper and more mindful activation.

Saturday Morning Strength

Here are Sarah’s recordings of her live Rocket classes. They vary between 45minutes and 75minutes. Rocket is a set sequence based on Ashtanga vinyasa. Its foundation is traditional, but the rocket has taken on a life of its own. You will have time to play and practice fun moves/postures. As it's a class recording you will hear personalised cues for other students that might work for you too!

Rocket Recordings

A variation of Rocket 1, finding and enjoying the familiarity we build within the practice. We take time to observe our patterns and habits, the things that we do each practice to ground us, prepare oursevlves, calm us. Patterns and habits are part of being human, but notice the ones that serve us and those that don’t.

Feeling the familiar

Sarah joins you from a storage cupboard in Minnesota (lol) to deliver a 75min Rocket inspired flow, focusing in on hip control, hamstring length and shoulder strength/stability to help you go upside down.

Rocket - Forward Folds and Handstands

Today’s rocket looks at all the various spinal movements. We learn to Spinal roll in our vinyasa and play with some deep backbends.

Rocket with a spinal focus

Here is a 45min Rocket session for those that might be newer to the Rocket sequence.

Rocket Slowed down

75min of deep hamstring openers in a Rocket 1 inspired sequence, playing with the transition of triangle into funky headstand.

Rocket 1 with Funky Headstands

A 45min playful rocket flow working into the hips.

Rocket 45min (Hip Opening /Bird of Paradise)

A 75 min rocket class recording. Rocket 1 with headstand focus.

Rocket 75min with Headstands

A 75min rocket practice with a fig four poses.

Rocket with Figure Four

45min Rocket flow working up to dancers pose.
March 16th 2021

Rocket inspired flow with backbends focus

50min of Rocket with a twist

Sarah takes you through a 75min Hip Opener Flow working up to Bird of Paradise and Koundinyasana B.

75min Hip Opener Flow working up to Bird of Paradise

In this series, Sarah will take you through some 35min and 75min mandala flows.  Each flow will have a firm focus established on one the four elements  (Earth, Water, Fire and Air), and  their corresponding muscle group. Air– quads and backbends, Earth - hamstrings, Fire - twists, Water - hips. Mandala is a beautiful, flowy, one breath one movement practice, which cultivates that deep focus on the breath while getting you sweaty at the same time.

Mandala Flows

A 75min firery mandala flow building core and inner thigh strength.

Fire Mandala (Side Crow /Dragon squat)

75min backbends/air mandala - dancers pose

A full 75min Earth mandala flow focusing in on strengthening and lengthening your hamstrings. Find your flow state with this repetitive but progressive grounding flow.

Earth Mandala 75min

A 35 min water Mandala sequence with Sarah working into the hip area.

Water Mandala

Sarah takes you through a heart opening Air Mandala sequence that builds towards a chin stand, and how to get into it in different ways.

Air Mandala

In Sarah’s ladder sequences she focused on one, or a couple of shapes, and works into them in a number of different ways to build up to a peak posture. Each session is one breath one movement so prepare to sweat as you get moving, build heat, and work into some playful postures. Try using the breath to create a rhythm, and the repetition to build confidence and grow in your asana practice.

Building The Ladders Series

This ladder flow with Sarah will get you sweating, as she builds a flow up to a dragon squat. Enjoy!

Twisty Ladder Flow

In this Eagle leg inspired ladder flow, Sarah works into the shape the right way up, to the side, and upside down. Let yourself be open and be playful and see what happens.

Eagle Leg Ladder Flow

Find your flow state with this ladder flow working into figure four. We open the hips and play with postures like bird of paradise, and some figure four arm balances.

Hip Opener Ladder Flow

Sarah builds a heart and hip opening ladder flow, working towards different versions of ekapadarajakapotasana (king pigeon).

Heart Opener Ladder Flow

In Sarah's Power Series she will take you through a variety of flows, always starting with sun salutations and often working towards a peak or a number of peak postures or movements. In her Power classes there is a greater emphasis on strength building. And always expect an inversion or a few!

Power Flows

45 min Powerful flow

This is a strong side plank focused 75min sequence designed to strengthen all elements of your core and shoulders. The sequence is circular. Prepare to move and get sweaty!

Full Circle (Side plank Flow)

This is a 75min all round body flow, paying special attention o firing up your posterior chain in order to build strength for steadier and stronger backbends.

Power up your back body

Sarah guides you through a traditional sun salutations style flow, with a focus on hamstring opening and shoulder strength to work into variations of funky headstand.

Funky Power Flow (Variations of Funky Headstand)

Sarah takes you through a 75min sequence working up to Bird of Paradise and Koundinyasana B.

Hip Opening Power Flow

This is my 35min flow as part of the Kuula October challenge.

35min of Hips

Sarah Louise Craig

This express power vinyasa is perfect for a quick morning, lunch time or mid-afternoon practice. It will create heat in the body (Agni) allowing you to feel rejuvenated and more energised.

30min Power Vinyasa

30min Power Yoga

Wellness Warrior

Caleb Jude Packham

Vinyasa, which in Sanskrit means to place with awareness, is also used to describe breath linked with movement. We will move through dynamic practices based on the Ashtanga & Rocket sequence with opportunities to be playful upside down with options available to all levels.

Vinyasa 75min

An outdoor, open level class to start the week off on your best foot forward. Please note this is weather dependant - if it looks like rain, I will notify you of any changes 1 hour before the class begins.

Yoga on the field

A fusion of the classic signature barre with a flavour of cardio to get the heart rate racing. Get ready to achieve your maximum barre sweat.

Signature  x cardio Torch

Longer holds, no rest, more intricate tailored choreography - for those who want a deeper challenge. Adding all our favourite props.

Advanced Barre  60 Min

Barre for the whole body with a guaranteed burn and shake. 
Suitable for all Levels. 
Equipment.Varies each week but I generally combine Small weights no bigger than 3lb or 1.5kg. Small resistance band. Squishy ball, yoga block or book and a chair.

Full body burn 60 min -  Signature Barre

Time to lengthen out and unwind those hardworking barre muscles with 60 min of active stretching and recovery.

Stretch and release 60

Join us for an hour of energising, nourishing Hatha Yoga  incorporating gently flowing sequences and mindful breathing throughout

Gentle Flow Hatha Yoga

Sarah will take you through a creative vinyasa sequence. Sarah puts together thoughtful, intentional sequences designed to build strength and flexibility, often focusing on a theme. She takes inspiration for all of her training in Rocket, Mandala, Ladder Flows, Vinyasa, and Functional Range Conditioning. She keeps it playful, always giving a few opportunities to get upside down!

Vinyasa 75 with Sarah Grogan

Power Up Your Morning With Sarah

Sarah will lead you through a vinyasa practice.

Yoga with Sarah (Private Corporate)

Yin Yoga is perfect for any age, ability and for those who are pregnant or injured. Yin Yoga works into the body’s deep connective tissue (fascia). Yin Yoga postures are held for 2-10 minutes, which helps release tension, calm down the nervous system and increase flexibility. Expect a physically, emotionally and mentally stimulating class, that ends with a long and relaxing shavasana. Slow down and enjoy an hour for self care and relaxation!

Yin Yoga

Suitable for all levels, including beginners. Key yoga postures are broken down with the focus on connecting breath to movement. Expect a calm, yet energising vinyasa flow that moves through a series of traditional and physically challenging postures. Start your Saturday morning with a strong and experimental practice!

Ana Dias Yoga

Next class

Vinyasa 75min

My video series

Library of Classes

Back to Basics

Advance your Asana