Rita Mangan

Strength and Mobility Workouts

Get your sweat on with this Strength & Mobility Total Body Workout.

Strength & Mobility Total Body Workout

The first limb of the eight limbs of yoga (ashtanga) is the ethical principles that are intended to guide how we take care of ourselves and how we relate to other people. 
There are five Yamas (moral guidelines), that help us to build the foundations for the real benefits of yoga.

Yama Series

Ahimsa represents non-violence in our actions and thoughts towards ourselves and others. Moving with intention. Moving with love.

Ahimsa - Move with Love

We explore Satya, truthfulness, recognising that if we can't be honest with ourselves first, we can't really be honest in any other part of life

Satya - True Essence

In this flow we explore the third Yama, Asteya which translates to non-stealing. In a physical sense, we steal from ourselves when we compare ourselves to others, when we are not appreciative of the body we have at present or when we push ourselves beyond our limits. Asteya also refers to the stealing of time, thoughts, energy, emotions, and ideas.

Asteya - You are Enough

In this fourth Yama, Brahmacharya we direct our attention to our energy to that which serves our greater good. Often related to celibacy, Brahmacharya is more about the maintenance of our vitality and the right use of our energy as we strive to balance our senses.

Brahmacharya - Moderation

In this practice, we focus on the fifth and final Yama, Aparigraha, non-attachment. Aparigraha asks us to remember the joy of life is not dependent on holding on, but to remember that what we possess, possesses us. What we hold on to holds us. Have faith, in knowing that after every letting go something good is there waiting to fill that space.

Aparigraha - The Art of Letting Go

This series is of shorter yoga classes that include creative vinyasa flows with some elements of functional movement. Discover new ways to move around your mat as you build strength and mobility in your body.

Shorter Flows

Enjoy this sequence of fluid movement as we work towards building strength and mobility in the body through dynamic postures and transitions.

A 40 min flow from Sicily

A fluid sequence to target your hips and side body. This practise works to deepen your sense of presence and help you honour those needs on a breath-to-breath basis.

Vinyasa Flow - Feel Fluid

A sequence of poses and stretches to help you release tension and stress.

Yoga Vinyasa

A fluid sequence to target your hips and side body.

Vinyasa Flow - Cotswold Way

Vinyasa Flow - Upper Body Focus

Vinyasa Flow

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

Flowithlex

Flow With Lex

Flowithlex all-access 30 day pass

30 days pass

Flowithlex all-access 7 day pass

7 days pass

KP Yoga

Kitty P

Michael Joe Freeman

Michael Freeman

Mikyogini

Michela Pistis

Ciao! Queste sono lezioni di yoga insegnate in italiano ad eccezione delle pose. Buona pratica! Michela x

Yoga in italiano

La lezione inizia con un riscaldamento per la schiena e a seguire il saluto al sole con integrazione delle pose del guerriero. La pratica si evolve con qualche esercizio di equilibrio e rinforzo muscolare per gambe e schiena e si conclude con un rilassamento finale. Il livello é per principianti o chi ha iniziato da poco il percorso con lo yoga. Buona pratica!

Una pratica per tutto il corpo

These are recordings from the live classes.
Each class focuses on building strength and balance. Please note that these videos are not edited. There will be moments when I pause or I give 1-2-1 encouragements and tips. I like to think that this helps to recreate that community feeling :) 
These videos are a solution if you cannot attend my live classes but would still like to practice - or you took part to the class and liked it so much that you want to do it again!
Remember to practice safely. Enjoy your practice!

Live class recordings

This is the Wake up & Flow class from 27th January 2021. The class starts with meditation to set the space and intentions. Slow movements invite the body to wake up and the pace is increased. In this flow we work with twists and we finish off with bridge. This class is suitable to all levels. Enjoy the practice!

Wake up & Flow

In this class we will focus on hips and shoulders openers. A strap and block for some poses (reversed bird of paradise, half moon) might be useful. We will also action the glutes as we move from one side to the other one in skandasana, and finish it up with an inversion of your choice.
Enjoy your practice!

Reversed birds & skandasana

This is a recording of the yoga class of 23rd January 2021.
In this class we use a block to empower our practice. From core work, to twist and balancing poses, you will learn how a yoga block can uplift your yoga game. Have a good practice!

Block love Pt 1

In this practice we warm up the body with some sun salutations and then integrating warriors and trikonasana. The class also includes tripod headstand. This is an intermediate level class and not suggested for beginners. Enjoy your practice!

Legs power

In this live class we move from sun salutations to warrior I with eagle arms variation, chair pose and eagle. Warrior II, extended side angle, bow pose and navasana are part of this strong vinyasa flow. Poses are for all levels as options are provided but a previous experience with yoga will be helpful.

Balance with arms variations

A mixture of high energy cardio and weights sessions with a sprinkling of mindful stretchy yoga to cover your weekly workout needs.

Own Your Form

A full body workout designed to increase your cardio fitness as well as tone and sculpt the whole body. We move through 3 rounds of exercises increasing the intensity with each round and finish with a core section to get that core burning.  Modifications are given so you can pick your level and work at your own pace.

Cardio intervals

Second in the series of cardio classes. A full body cardio and toning workout to burn fat and boost overall fitness

Cardio Intervals 2

A full body cardio and toning workout to help you smash your way towards your goals. Using 3 sets increasing the intensity with each round to help push you abs get the sweat dripping. Listen to your body and move in a way that feels good and strong to you. Work at your own pace but make sure you give it your all.

Cardio Intervals 1

Updated weekly - Full body sculpting with these interval classes using dumbbells. Designed to get the heart rate up and the whole body working. Modifications given depending on what weights you have available and your level so all are welcome. High energy and fun in a short and sweet smash.

Dumbbell intervals

3 sections focusing on full body compound exercises, isolated upper and lower body exercises and core strengthening. Each section has intervals of work and rest to get your body working hard for a full body tone up

Dumbbell intervals 26/01

40 seconds of work and 20 second rest intervals. Split into 3 sections, the first is full body compound exercises, the second are isolated arm exercises for strong sculpted arms and finally a core section to get the abs on fire to finish.

Dumbbell shred 16/01

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

Thursday evening slow flow, gentle wind down and nourish the body before you go to bed.

Vinyasa Slow Flow/Beginners

I teach a strong power flow which will make you sweat whilst improving your strength and flexibility. Using a series of creative movements, including the odd backbend, twist, and arm balance, we will push your body, expand your boundaries, and mentally reset. 

This will progress your practise and break you out of your comfort zone, building confidence and a whole lot of self-belief!

Power Yoga

A strong, dynamic, and all rounded power yoga flow focusing on building strength, breath work, and alignment. Open to all levels and bodies of all shapes and sizes as modifications are given to either scale up or scale down the practice. In this sequence we will flow through traditional sun salutations, balancing postures, hip openers, heart openers, backbends and a few playful inversions just for fun. Combining strength conditioning with flexibility, expect to leave sweaty but invigorated – a great work in as well as out, for both body and mind.

All Level Power Yoga

Start your weekend with a boost of energy with 1 hour Vinyasa Yoga. Expect to sweat and feel amazing after the class.
Some experience with yoga is recommended.

Vinyasa flow

Body weight cardio HIIT session to get the blood pumping and the sweat dripping. A high energy class to challenge and get the endorphins flowing. Modifications given and you are encouraged to work hard for your own fitness and level.

Working on total body strength and joint mobility.

Strength and Mobility with Rita Mangan

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