CameoWell

Yoga with Beth Winsor

This month, we will focus on our hips. Our challenge pose is Lizard Pose (utthan pristhasana) which is a posture for stretching the hip flexors, hamstrings and quadriceps. This pose helps to improve hip flexibility and strengthens the leg muscles.

JULY SERIES 2021

A restorative practise for deep stretch and mindfulness

RESTORE Week 4 : July 29

A hatha practise working on strength and balance. Exploring new variations of our classic postures to build our strength. A yoga block and a strap (book or belt) will be needed.

ALIGN Week 5 : July 26

A full body strengthening flow -- use your body weight to build strength in this sequence. Explore new variations of Half Lotus Forward Fold as well as Lizard Pose!

STRONG Week 4 : July 24

An easygoing flow to unravel the body. Working on both balance and flexibility, this flow works on hips and spine.

FLOW Week 3 : July 22

A hatha practise exploring variations of Half Lotus Forward Fold and Lizard Pose! Please have a block or a strap ready - a thick book or belt will also do. Note that the sound drops off in the middle so I recorded my voice over it!

ALIGN Week 4 : July 19

A full body power yoga class focusing on strength, balance and hip opening. Grab a yoga block (or thick book) as well as a yoga strap (or belt) in case you need. We also explore some new variations of Lizard Pose and Half Lotus Forward Fold. This was a sweaty one!

STRONG Week 3 : July 17

A short vinyasa flow working on opening the hips and balance. You'll need something soft to support your knees if you're practising on hard floor as well as a block.

FLOW Week 2 : July 15

A mindful yoga practise for deep stretching and relaxation. A great way to wind down a busy day.

RESTORE Week 2 : July 14

A hatha practise to build strength, balance and focus. We use a block in this session to help us in some different variations of some of our classic postures. A thick book can also be used if you don't have a block.

ALIGN Week 2 : July 12

A strong yoga class using optional hand weights. Build strength, stamina and balance--energising yourself for the day! Enjoy the well-deserved savasana at the end..

STRONG Week 2 : July 10

A 45 minute flow focusing on opening the hips!

FLOW Week 2 : July 8

A relaxing and calming deep stretch practise with a focus on hips and spine.

RESTORE Week 1 : July 6

A hatha practise with a focus on balance and hips. We begin our work on our balance challenge -- half lotus forward fold as well as our hip opener challenge pose -- lizard pose. You'll need 1-2 blocks (or thick books) as well as a strap (belt).

ALIGN Week 1 : July 5

A strengthening power yoga class that is focused on working on the hips. Optional hand weights for an added challenge!

STRONG Week 1 : July 3

A dynamic flow with a focus on opening the hips in preparation for Lizard Pose. We also begin our work on our new balance challenge -- Half Lotus Forward Fold.

FLOW Week 1 : July 1

Our challenge pose for this month is Viprit Naukasana or Inverted Boat Pose. This posture helps to strengthen and tone the back muscles. It also stimulates the nerves, particularly in the lower back, at the same time, stretches the front side of the body.

JUNE SERIES 2021

A floor-based calming practise focusing on stretching the hips and spine.

RESTORE Week 4 : June 30

A strengthening hatha practise -- expect slow breaths, long holds on postures and balancing breathing practise -- anulomvilom (alternate nostril breathing) at the end.

ALIGN Week 4 : June 28

A fiery full body strengthening and conditioning sequence using optional hand weights. Perfect if you're looking for a challenging session with a relaxing stretch + savasana at the end.

STRONG Week 4 : June 26

A dynamic flow working on your flexibility and balance. Finding openness in the hips and the spine.

FLOW Week 3 : June 24

A relaxing floor based practise for deep stretching and mindfulness.

RESTORE Week 3 : June 23 (recording)

A joyful practise to celebrate World Yoga Day and Summer Solstice! Build up heat and energy with sun salutations, progressing into a dynamic flow and finishing with a calming yoga nidra practise.

Summer Solstice+Yoga Day Flow

STRONG Week 3 : June 19

A fun flow where we incorporate eagle arms and eagle legs in postures.

FLOW Week 3 : June 17

A mindful practise which includes some calming dynamic stretches as well as passive postures for deep stretching.

RESTORE Week 2 : June 16

A hatha class focused on shoulders and spine. Working on both openness, mobility and strength.

ALIGN Week 3 : June 14

An energetic power yoga flow to get you going! Lots of dynamic strengthening variations in postures. We are continuing to work on our Eagle Pose balance challenge as well as our Inverted Boat Pose.

STRONG Week 2 : June 12

An enjoyable dynamic circular flow where we start at one end of the mat and move towards the other side in a flow -- and back to where we started! Work on your flexibility in this vinyasa.

FLOW Week 2 : June 10

A calming deep stretch practise with passive postures such as supported sleeping pigeon, reclined hero, spinal twists and happy baby -- and more!

RESTORE Week 1 : June 9

A hatha class focusing on opening the chest and backbends. Lots of lovely stretches to help unravel your body!

ALIGN Week 2 : June 7

An easygoing flow to stretch and open up the hips! This is a mandala/circle flow where we move from one end of the mat to the opposite end, and back!

FLOW Week 1 : June 3

First practise for a brand new month! Our balance pose for this month is Garudasana or Eagle Pose. Our challenge pose is Viprit naukasana or boat pose. This sessions works on strengthening the full body, and we also start working on our back strength!

ALIGN Week 1 : June 1

Our challenge pose this month is a standing posture, Revolved Triangle (parivrtta trikonasana). This pose tones and strengthens the legs, releases the thoracic spine as well as stimulating your abdominal organs and digestion.

MAY 2021

A 45-minute Strong class for the full body! Use your handweights for an extra challenge in this session.

STRONG Week 4 : May 28 (Recording)

A class from the archives - enjoy this flow working on flexibility with not a lot of weight bearing postures for the wrists!

FLOW May 27 (recorded) : Hands Free Flow

The last Align class for the month of May --  a hatha class with balance, twists, shoulder openers and core strength postures!

ALIGN Week 4 : May 24

A floor based Restore practise for deep stretching. Apologies for the mic issues on this session!

RESTORE Week 3 : May 23

A full body strengthening class. Expect another challenging balancing sequence to start. Flow through poses such as chair variations, plank variations and a dynamic Wild Thing and Twist at the end.

STRONG Week 3 : May 22

A dynamic flow to improve your flexibility! Challenge yourself with a balance sequence and a twisty flow, revisiting postures we had done previously such Wild Thing Pose and Toe Stand. An easygoing flow!

FLOW Week 3 : May 20

A full body strengthening hatha class. Expect new transitions from Warrior 3 to Half Moon Pose, as well as a new Toe Stand sequence. Please note that I had some problem with my mic in this session so there are some sound issues. Thank you for bearing with me!

ALIGN Week 3 : May 17

A mindful floor-based practise for calmness and relaxation.

RESTORE Week 2 : May 16

A dynaminc power yoga sequence to build up your strength. Incorporating weights into some of our favourite yoga postures.

STRONG Week 2 : May 15

A dynamic and energetic 45min flow to encourage shoulder mobility and flexibility. Fantastic practise to open the body!

FLOW Week 2 : May 13

A hatha practise to strengthen the body -- expect a lot of balance practise (transitioning from half moon pose to sugarcane pose AND dancer's pose), twists and more!

ALIGN Week 2 : May 10

A mindful and calming practise when you need a deep stretch and to reconnect with your breath, while working on your flexibility.

RESTORE Week 1 : May 9

A powerful and invigorating sequence for strength and mobility. The concept for this class is Pose Plus One -- doing a classic posture and redoing that pose with an added challenge. Watch out for a hip/toe stand balance in the middle of the session!

STRONG Week 1 : May 8

A dynamic vinyasa flow for flexibility with twists and shoulder mobility incorporated in our classic postures. Expect to continue working on transitioning from Half Moon Pose to Sugarcane Pose. There is also a fun and challenging sequence revisiting Wild Thing Pose and Fallen Triangle -- both poses great for building upper body strength!

FLOW Week 1 : May 6

A hatha practise for building strength and stability. We extend our balance practise from Half Moon Pose to Sugarcane Pose (chapasana). We also begin our work on Revolved Triangle Pose -- so expect lower body strengthening as well as twists in this session. (and also a little bit of Jimmy!)

ALIGN Week 1 : May 3

This month's challenge posture is the Low Plank or Chaturanga dandasana. This posture strengthens our upper body, which includes our wrists, arms, abdominal muscles and the lower back. This also strengthens the muscles around our spine, which helps to improve our posture. Chaturanga is also the foundation of many arm balancing postures in yoga.

APRIL 2021

The culmination of 4 weeks of STRONG practise! A full body power yoga class incorporating balance, strength and mobility.

STRONG Week 4 : May 1

A 45min dynamic vinyasa flow, revisiting postures we have been working on this month. We continue with our 1-minute Chaturanga/Low Plank challenge! We also work on hip mobility in this flow with a variation of dynamic side lunge (skandasana).

FLOW Week 4 : April 29

Culmination of last 4 Align classes -- revisiting some postures we've done this month. We also aim to hold Low Plank or Chaturanga for one full minute -- on any variation! It's going to be a challenge! Two blocks or two thick books needed for this session.

ALIGN Week 4 : April 26

A yin practise which will work on your hips and lower body as well as your spine and shoulders. Very relaxing and yet intense at the same time!

RESTORE Week 3 : April 25

Working on balance, strength and hip mobility, this session will energise and invigorate you. Still using our block to explore different variations of familiar poses, this class is both fun and challenging!

STRONG Week 3 : April 24

A dynamic flow practise where we use 2 blocks (or thick books) to access different variations of poses that we have been working on! This session works particularly with our balance, hips and upper body!

FLOW Week 3 : April 22

A strengthening hatha practise working on balance (Half Moon Pose and variation) and upper body strength (Low plank, dolphin pose and variations!). In this session, we are exploring new and different ways in using 2 blocks. If you don't have blocks, water bottles or books will do.

ALIGN Week 3 : April 19

A full body strengthening yoga practise. You have the option to use some hand weights or your body weight in this class. This is a dynamic class -- make sure to do the variation which works for you!

STRONG Week 3 : April 17 (Recorded)

This is a dynamic vinyasa flow for flexibility. Expect a nice stretch for the hips, legs and lower back.

FLOW Week 2 : April 13

A hatha session where we work on progressive loading in our yoga practise -- for the first set, we do a classic posture for 4 breaths and on the second set, we do the same posture or a more challenging variation for 8 breaths. This allows the body to develop strength! We also continue our practise on Half Moon Pose and Low Plank (chaturanga).

ALIGN Week 2 : April 12

A mindful and deep stretch practise to encourage calmness and flexibility.

RESTORE Week 2 : April 11

A full body strengthening flow which uses our body weight. Expect different variations of dynamic chair pose to strengthen the lower body, dynamic hollow boat sequence for the core and we continue our Low Plank or chaturanga practise to strengthen the upper body!

STRONG Week 2 : April 10

A twisty ladder flow to bring health and flexibility in our spine!

LADDER FLOW Week 1 : April 8

A full body strengthening hatha practise where we hold postures for a few breaths. We explore new postures/variations such as pyramid pose, revolved triangle pose and continue working on Low Plank (chaturanga) as our monthly challenge.

ALIGN Week 1 : April 5

End your day with these mindful floor-based practise. Deep stretches for the spine and hips!

RESTORE Week 1 : April 4

First class for the new month! New challenge postures to work on this month. This full body strengthening class culminates in practising our challenge pose this month -- Low Plank or Chaturanga. Weights are a great way to include strength+resistance training in your yoga practise so grab some handweights if you want to! You'll need a couple of blocks or thick books for this class.

STRONG Week 1 : April 3

Express 30-min recorded sessions to fit in during your day!

EXPRESS

This is a 30min dynamic flow based on the surya namaskar -- playing around with postures to energise and awaken the whole body!

Surya Flow

A lower body focused flow to work on opening your hips and strengthening the lower body.

Strong Legs + Open Hips

A short session to work on your spinal flexibility as well as strengthening your core muscles.

Bendy Back + Strong Core Flow

A quick session to work on building your upper body strength as well as shoulder mobility! You'll need a block or a thick book for this session.

Strength + Mobility for Upper Body

Work on strengthening your core and back muscles -- expect a short but fiery practise. You'll need a block + blanket/cushion or a bolster for this class.

Core + Back Focus Flow

A quick session to work on building your upper body strength as well as shoulder mobility!

Strong + Mobile Upper Body

A 30min practise challenging you to do 50 rounds of surya namaskar! You can incorporate this practise in any way you want--perhaps you want to do this once a week, once a month or even challenge yourself to do this everyday for one week!

50 Surya Challenge

A class we did last year but worth doing again! This 30min session activates, strengthens and opens your hips. This also builds strength on your quads and glutes! You'll need a yoga strap (a belt, tie or long scarf works too) as well as a yoga block or a thick book. A towel or blanket will be helpful if you're on hard floor!

Strong Legs+Open Hips

A 30min session for opening up and strengthening your hips. Please note, I had to record my voice over the video as my mic drops off during segments in this class. Instructions are still clear hopefully though!

Happy Hips Part 1

A short but intense challenging flow to activate your whole body!

Power Flow

This is an intense 30min session to get those arms and shoulders fired up and strong! A great class to do as we work on our Low Plank (chaturanga). We also work on strengthening our wrists! If you experience any wrist pain, try using 2 blocks under the hands or come on your forearms!

Strong Arms Flow

An oldy but a goody! Let's revisit this short practise from last year. This class is all about building strength in your legs and glutes, as well as opening your hips. You'll need a yoga strap or a belt in this session.

Lower Body Strength + Mobility

A 30min yoga class for opening the chest and stretching the shoulders. This also encourages flexibility and strength for your spine. This session is great for easing any tension in your shoulders and back!

Open Heart, Open Shoulders

This flow is all about the Surya Namaskar! Exploring different variations and allowing the body to warm up and get moving using this classic sequence.  A great short practise to do anytime in the day! (This was recorded sometime last year, hence the shorter hair!)

A calming movement break if you'd like a short session that doesn't require lots of energy! This is a lovely full body stretch. Best done as a pre-bedtime practise or an easy calming stretch first thing in the morning! Also great if you are feeling under the weather but would still like to stretch and move a bit!

Slow Flow

A 30min dynamic vinyasa class to help improve your flexibility. Using your breath to move from one pose to the next, this class revisits a classic sequence that is both energising and comforting.

Classic Flow

This is a 30min practise with some classic hatha postures. We hold postures for a few breaths, building our strength as we do so. Feel free to do the variation you like -- to make it more intense, go deeper in the pose during the full set. To make it more accessible, you can pace yourself and start with an easier variation and going to the full range if you want to for last couple of breaths.

Classic Align

Our challenge pose this month is Boat Pose (naukasana), a classic asana for building core strength. Our core is not only our abdominal muscles -- our core also includes other important parts of our middle body such as the pelvic floor muscles, external+internal obliques, as well as our glutes and our lower back muscles. Having a strong core is important because these muscles stabilise your spine, providing a firm support for all the activities we do and prevent us from having back, hip, knee and even neck pain.

MARCH 2021

A dynamic vinyasa flow focused on flexibility and core strength! Have a couple of blocks or thick books ready as we explore a fun variation of Boat Pose. Our peak challenge in this class is holding Boat Pose for one full minute!

FLOW Week 5 : March 31st

A hatha practise focused on strengthening the whole body! A explore different variations of postures we have done this month. We spend some time with different variations of our monthly challenge, Boat Pose.

ALIGN Week 5 : March 29

A calming and mindful practise working on our hips and spine -- expect deep stretching and mindful breathing.

RESTORE Week 4 : March 28

A full body strength flow with optional handweights. This power flow has elements to strengthen the lower and upper body as well as back and core. Using 2 blocks/books, we also practise our L-sit to prepare us for Boat Pose.

STRONG Week 4 : March 27

New postures and variations to try in this hatha practise, including Frog Pose, Camel Pose with Eagle arms and Wide Legged Boat Pose!

ALIGN Week 4 : March 22

A hips and lower body focused deep stretching session!

RESTORE Week 3 : March 21

As we come out of winter and emerge into spring, join me in this energetic yoga flow celebrating new life and new seasons! We also celebrate doing one year of online yoga!

Spring Equinox Flow + One Year Online Yoga

A dynamic flow which builds your flexibility and strength.

FLOW Week 3 : March 17

A strengthening hatha practise where we explore classic postures and their challenging variations. We try standing crane pose in this session! We continue to work on our core strength with boat pose and side pose.

ALIGN Week 3 : March 15

A deep passive stretch practise to open and stretch the hips-- as well as the spine. A great way to end a long day.

RESTORE Week 2 : March 14

A full body dynamic class for increased stamina and  strength.

STRONG Week 2 : March 13

This is a challenging and yet FUN ladder flow to do -- building up the sequence as we add one flow of postures as we go along. By the end of the session, you will feel invigorated and feel a sense of renewed flexibility! Play your own tunes and enjoy this awesome movement.

LADDER FLOW Week 2 : March 10

A hatha practise incorporating eagle arms into postures as new variations to try.  We continue to work on Warrior 3 as well as Boat Pose. There is a passive/supported variation of Boat Pose to try as well!

ALIGN Week 2 : March 8

Get into these passive deep stretches as a treat to the body as well as to calm the mind. A great way to end the day!

RESTORE Week 1 : March 7

A full body strengthening class with the optional use of weights! Working on building our strength in Warrior 3 for balance and Boat Pose for core.

STRONG Week 1 : March 6

A dynamic practise to get you energised for the day! New variations in this session including one-legged plank and one legged-cobra/updog. There are also new core-focused postures to help us with our boat pose challenge!