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

CameoWell

Yoga with Beth Winsor

The new challenge for February is all about forward bends -- Seated Forward Fold or Head to Knee Pose (paschimottanasana). This pose stretches your back, shoulders and hamstrings, it also calms the brain. Lots of options for this pose so it's accessible to all.

FEBRUARY SERIES 2021

This dynamic vinyasa focuses on hips and hamstrings! We explore new postures such as the reverse/revolved side lunge, forward fold leg lifts and toe stand.

FLOW Week 4 : Feb 24

A hatha practise focusing on forward bends -- both standing and seated on the floor. We also work on stretching and strengthening our inner thighs in this practise. We continue to work on our Standing Hand to Big Toe balance pose as well as our seated forward bend.

ALIGN Week 4 : Feb 22

A mindful and calming Restore practise focused on our spine.

RESTORE Week 3 : Feb 21

Doing things a bit differently on this session! We start with savasana and work our way to our sun salutations and balance practise. A wonderful way to start the day!

SLOW RISE Week 3 : Feb 19

A dynamic vinyasa flow to stretch out the lower body as we prepare for our seated forward bends. This week, we are doing some extra work on our brain, specifically our cerebellum-- and we do this by incorporating some coordination and movement work in our balance posture.

FLOW Week 3 : Feb 17

Some new things to try in this week's hatha session! We allow our brain (specifically the cerebellum) to work during our balance practise -- incorporating some challenges within our postures. We also focus on stretching the leg muscles to prepare for our seated forward bend posture. We explore other fun forward bend variations too!

ALIGN Week 3 : Feb 15

A calming Restore session for your hips and spine. Allow yourself to deeply stretch, and at the same time, practise mindfulness in this floor-based yoga practise.

RESTORE Week 2 : Feb 14

A full body invigorating flow for to improve our strength and stamina! Using hand weights as an option, we incorporate this an extra challenge in our classic yoga asanas such as Warrior 1, Wide Legged Forward Fold and Crescent Lunge. We continue working on our Seated Forward Fold as well.

STRONG Week 2 : Feb 13

A 30 minute awakening full body flow to help you get started today! Our peak pose in this short session is a modified camel pose (ustrasana)-- to open our chest, shoulders and our hearts!

SLOW RISE Week 2 : Feb 12

This week, we are back with another Ladder Flow! Starting with one posture, building up fire by adding more postures to the sequence and repeating the postures from the start. We culminate the practise with our balance challenge this month, Standing Hand to Big Toe Pose.

FLOW Week 2 : Feb 10 (Ladder Flow)

In this hatha practise, we will be working on posture progression-- doing the basic/standard posture and then doing a more challenging variation after. We will also continue our practise for our Seated Forward Bend -- exploring other modifications to make it more accessible.

ALIGN Week 2 : Feb 8

This mindful practise focuses on our lower body -- stretching our legs and opening our hips. We progress to a lovely chest-opener to bring space and flexibility in our spine. We also give ourselves the chance to do a heart posture meditation -- checking in and recognising what we are feeling and how are heart is like. A yoga practise for body, mind and heart.

RESTORE Week 1 : Feb 7

A full body strengthening flow with the option of using handweights as a challenge! Working on strengthening our lower body and upper body to prepare us for our challenge pose of the month -- Seated Forward Fold (Paschimottanasana). Our balance challenge this month is Hand to Big Toe  pose and we also work on that in this session.

STRONG Week 1 : Feb 6

A 30 minute awakening flow to get you started for the day!

SLOW RISE Week 1 : Feb 5

An awakening flow focusing on stretching the hamstrings and the hip flexors, to get us ready to practise our challenge pose of the month, Seated Forward Fold. Feel free to use props if you need to make this practise work for you!

FLOW Week 1 : Feb 3

The start of a new challenge! This hatha practise begins with a new balance pose Hand to Big Toe Pose. A lower body sequence to stretch the hamstrings and an upper body sequence to prepare us as we start working on Seated Forward Fold (Paschimottanasana) -- our challenge pose this month.

ALIGN Week 1 : Feb 1

In January's online yoga program, our challenge posture is Wheel Pose (chakrasana). Benefits include flexibility of spine, strength for upper legs and arms, deep stretch for the abdominal muscles and stimulation of our central nervous system. We have 4 weeks to work on this posture! There will be different variations which you can do -- enabling everybody to experience the benefits of this asana no matter where you are in your yoga journey. 

You will find ALL the sessions in January in this series so you can come back and catch-up on live classes you've missed or re-do a session you enjoyed!

JANUARY SERIES 2021

The last session in January! A full body strengthening session that culminates in a Wheel Pose--which was our challenge pose this month.

STRONG Week 4 : Jan 31

The last Restore class in January! Focusing on both internal and external rotation of our hips, as well as flexibility for our spine. A mindful and calming practise.

RESTORE Week 4 : Jan 31

This was a free trial Slow Rise flow--- an easy 30-minute invigorating stretchy flow to start the Friday!

SLOW RISE : Jan 29

An invigorating and energetic flow to start the day! Starting with a lower body focused flow with Warriors 1-2, Side Lunge and Standing Split, we move on to an upper body flow with a Side Plank/Fallen Triangle variation as well as revisiting an easy Wild Thing Pose. We finish off with another Wheel Pose practise!

FLOW Week 4 : Jan 27

A hatha practise working on strengthening our lower body, upper body and back. We practise an active twisted chair pose as well as an intense Warrior 2 focusing on strengthening our legs. There is also a simple wrist stretch and strengthening posture to help us as we do our wheel pose.

ALIGN Week 4 : Jan 25

A calming yin practise for mindfulness and deep stretching.

RESTORE Week 3 : Jan 24

A full body strengthening and mobility practise -- with particular focus on hip mobility and back strength. Starting with a dynamic balance practise and moving towards a sequence for lower body, upper body and back strength. We also practise wheel pose (chakrasana). Finishing off with a calming savasana and a breathing practise.

STRONG Week 3 : Jan 23

A strong and slow flow to energise the body and to practise mindful movement! We revisit postures such as one-legged chair and wild thing (a personal favourite!), as well as continuing our wheel pose challenge.

FLOW Week 3 : Jan 20

A 45-minute practise focused on strengthening and opening our upper body -- especially shoulders and arms. As well as strengthening our back muscles to prepare us for backbends.

Deepen - Upper Body + Spine : Jan 19

Focusing on a handful of classic hatha postures to build our strength and get us prepared for our wheel practise. Starting with an easier hold of a pose and deepening the pose during the second round for those who want a challenge!

ALIGN Week 3 : Jan 18

A relaxing practise for the hips and spine. These passive postures will help you stretch and calm your mind and body.

RESTORE Week 2 : Jan 17

Here are a few things you can do at home to help your backbend practise : 1. Walk down the wall; 
2. Blocks on an angle against wall;  3. Feet on blocks flat against the wall; and 4. Asking someone to help you in your practise!

Backbend Help

A dynamic vinyasa flow which works towards our backbend practise. We continue to practise wheel pose-- visualising the arm movements as we prepare to get into it. There is also a wall-supported backbend that you can try at home!

FLOW Week 2 : Jan 13

A hatha practise focusing on strengthening the lower body--postures include wide-legged forward fold, side lunge (skandasana) and yogi squat (Malasana). We also continue working on our backbends with camel pose (ustrasana) and our challenge posture, wheel pose (chakrasana).

ALIGN Week 2 : Jan 12

A restorative practise with passive postures for the hips and spine. A calming and mindful session.

RESTORE Week 1 : Jan 10

A strengthening sequence for the whole body. Using handweights as an extra challenge, we continue to work on strengthening our lower body, arms and back. More practise for wheel pose too!

STRONG Week 1 : Jan 9

A spine focused ladder flow to start off the month! Incorporating postures with side bends, forward folds, twists and backbends to work on our spine flexibility and back strength.

FLOW Week 1 : Jan 6 (Ladder Flow)

First ALIGN class of January! We revisit Dancer's Pose as our balance challenge this month. This practise includes postures which will help us get into our backbends - postures to strengthen the legs and arms, as well as open the hip flexors. We begin to work on our backbend challenge pose this month, Chakrasana or wheel pose, including alternative postures for those who need it.

ALIGN Week 1 : Jan 4

This series explores in a bit more detail the other elements of yoga aside from Asana (postures). Very soon, short videos will be added here with explanations on Meditation/Seated Postures, Breath (pranayama), Gaze (drishti), Locks (bandha) and Hand gestures (mudra).

Elements of Yoga

Meditation is an important part of the yoga practise. Finding a seated meditative posture that works for you and your body is equally important! In this video, we explore the different postures that you can try. Modifications and the use of props are encouraged to get you more settled and more comfortable in these postures.

Meditation and Seated Postures

A selection of classes during the first week of launch here on Kuula!

CameoWell Launch - Free Series

A dynamic yoga practise where we flow from one posture to the next. Starting with some sun salutations, we move in a full body flow and work towards our peak posture, Bow Pose (dhanurasana).

FLOW CameoWell Launch Week 21/10

A 1hr hatha practise to build strength, focus and balance. We will be practising Warrior 3 (virhabadrasana) for our balance challenge and will go through a series of postures to build strength for the whole body. Watch out for Jimmy Choo's (the cat!) debut on this channel!

ALIGN - CameoWell Launch Week 19/10

Welcome to the first livestream class on CameoWell! This is an easy dynamic flow combining strengthening and stretching postures. This session's peak pose is Ustrasana (camel pose), a backbend and chest opener. 

As it is the first class, there is a bit more chatter than usual-- especially trying to get everyone's audio to get on! Enjoy! :-)

CameoWell Launch Flow 17/10

Try this series for a complete yoga experience! This is a sample of all the yoga styles that I teach on this channel.

Yoga Starter Series

A calming floor-based practise where we stay in passive postures for an extended time. This restorative practise allows you to deeply stretch at the same time, practise mindfulness.

RESTORE  (Gentle Yin Yoga)

This is a challenging and powerful flow which everyone can do! There is the option to use handweights (or anything you can use) if you'd like to. This will help build your strength and stamina!

Strong (Power Yoga Flow)

This vinyasa flow will help you build your flexibility and strength. Dancer's Pose (Natrajasana) is our balance challenge and we will be working towards Balancing Bear Pose (Merudandasana) is our peak pose in this class.

Flow (Dynamic Vinyasa Yoga)

A hatha practise focusing on our alignment and working on our strength. This class works on Half Moon Pose (ardha chandrasana) as our balance challenge and Triangle Pose (trikonasana) as the peak pose.

ALIGN (Hatha Yoga)

This series includes yoga sessions that are anywhere from 30 to 50 mins long and focus on different areas of the body. These Deepen sessions help you target certain areas in the body that you'd like to work on.

DEEPEN 30-40-50

A 45 minute practise focused on strengthening the legs, opening the hips as well as strengthening our core. Peak poses include boat pose (naukasana) and a fun version of this, as well as revisiting the flowering lotus pose and half lotus twist with a bind. The last livestream class before Christmas Day 2020!

DEEPEN - Lower Body + Core Dec 23

A 45 minute practise to open, stretch and strengthen the upper body -- focusing on shoulders and chest-- as well as working on spine flexibility.

DEEPEN Upper Body+Spine Dec 22

A 30 min session for improving your spine flexibility -- with forward folds, backbends and spinal twists. A core strengthening sequence at the end to get your stomach muscles activated!

Spine + Core

A fun 30min practise focusing on strengthening the lower body as well as opening up your hips. We also work on strengthening your inner thighs in this session. Peak pose for this class is merudandasana (balancing bear pose)

DEEPEN - Lower Body

Strengthen your legs with this Deepen Session, with postures including a dynamic warrior 1 as well as a curtsying standing split! We also practise triangle (trikonasana) and it's revolved variation. Finishing with a series of boat pose variations for core strength. Yoga block or thick book needed for this session!

Lower Body + Core

This session starts with a warm-up to open your shoulders and upper back. We also do some very important wrist strengthening exercises before we work on our upper body strength with postures such as plank and forearm plank as well as a bit of chatturanga practise. We finish with a core blast sequence! A well-earned savasana waits for you at the end!

Upper Body + Core

A session for opening up your hips, stretching your hip flexors at the same time improving your spine flexibility. Postures for hips include lizard pose, skandanasa (side lunge) and malasana (yogi squat). Backbend postures include camel pose (ustrasana), supported bow pose and supported fish pose.

DEEPEN - Hips + Spine

The 30-min flow focuses on shoulder mobility and strengthening your back muscles. We go into a supported bow pose (dhanurasana) using a block or book with a blanket or towel. This is a great way to access a full bow pose and still feel supported and safe.

DEEPEN - Upper Body + Spine

A session which starts with shoulder openers and exercises to strengthen the upper body.  You'll need a block or a thick book for this session.

DEEPEN - Upper Body Strength + Flexibility

This session begins with some wrist strengthening and shoulder opener exercises. Postures include dynamic Warrior 1, Chaturanga, Wild Thing as well as Forearm Stand to build strength in the upper body.

DEEPEN Upper Body

Includes postures and drills which strengthen the lower body as well as opening up your hips.

An energising flow with backbends, twists and shoulder opening. Plus some work on core strength too! A yoga strap is needed -- a bathrobe tie, scarf or any belt will do!

Spine + Core Flow

An easy to do stretch and flow using the sun salutation (surya namaskar) sequence as our foundation.

Awakening Flow

The RESTORE Series is a slow and gentle-paced yin yin practise. Staying on passive postures for extended periods of time encourages deep stretching and mindfulness. Practise in PJs optional! :-)

RESTORE

A calming deep stretch session for the mind and body. Focusing on the hips and spine, this class is  a practise on mindfulness as well as an intense stretch.

RESTORE Dec 20

This class is all about letting go and surrendering to the posture.... A lovely session to do when you need to find some stillness and calm in your day.

RESTORE Dec 13

A calming and deep stretch practise focusing on hip openers.

RESTORE Dec 6

A mindful and deep stretch session that is floor-based. We stay in passive stretches for an extended period of time for a yummy stretch for the hips and the spine!

RESTORE Nov 29

A relaxing deep stretch session focusing on our spine. In this class, we go into side bends, forward folds, twists and a supported backbend. Perfect after a long day of sitting down!

RESTORE Nov 15

Lots of spine work in this Restore class -- supported forward folds, spinal twists and a gentle backbend. 

*Excuse my throat at some parts of this session--something kept irritating it! :D

RESTORE Nov 8

A very relaxing session focusing on hips, spinal twists and forward folds. We finish with a beautiful chest opener and a simple meditation to set a short-term intention to mark the first day of a brand new month!

RESTORE Nov 1

A relaxing and mindful practise for a deep full body stretch. Dim your lights, light some candles and get into some zen space with this winding down session.

RESTORE Oct 25

A calming floor-based practise that not only gives us a deep stretch but also restores us.

Restore 1

The STRONG Series is a challenging and powerful practise focused on building strength. This series will get you moving and sweating!

STRONG

A full body strengthening class using our body weight on the week-end before Christmas. Enjoy a wonderful and well-deserved savasana at the end!

STRONG Dec 19

This session is a full body strengthening class. Throughout the class, we will be working on shifting our gaze during postures--this includes moving our head and eyes within the posture. This adds an extra challenge to our practise, at the same time improving the sensation signals from the body to the brain.

STRONG Dec 12

A full body strengthening practise with optional handweights--working a bit more on balance in this class.

Rita Mangan

Strength and Mobility Workouts

About this class

Videos included in this series