Yoga For Lockdown

This Yoga For Lockdown course provides you with a structured daily yoga for isolation schedule to support you through lockdown. There are so many ways that the coronavirus crisis is affecting our wellbeing. We are all experiencing restrictions on our movements and activities as the COVID-19 pandemic sweeps the world. Many of us don’t have access to our usual exercise options and yoga classes. Some people have had to start working from home without having an ideal arrangement for this. If you don’t have the right furniture, working from home can start to take a big toll on your body. Of course many of us are also worried about catching the virus and becoming unwell, or seeing this happen to loved ones.

The pandemic is having a big impact on our physical and mental health. With this in mind, this course has been designed to provide you with a yoga for isolation routine that takes you through a schedule of classes you can practice each day of the week. It contains a mixture of active, strengthening, posture-corrective and restorative classes, designed to help lift your mood, stimulate your cardiovascular system, build muscle tone and strength and relieve stress. Restorative classes are a particular focus in this course. Now more than ever, practicing regular relaxation is so important. Medical research has demonstrated clear links between stress, stress hormone secretion and impaired immune function. Restorative yoga can help to support your immune system as a result of its stress relieving properties.

Who is this course for?

  • Individuals wanting a structured daily yoga practice during lockdown periods.
  • Those looking for a balanced yoga for isolation routine that will help to mitigate against the negative impacts of living under restrictive social distancing measures.
  • This is an intermediate level course. Completion of the Yoga Selection beginner program (or equivalent) is recommended.

How will this course help me?

This course will help you to create a balanced daily yoga practice that will support your immune system and lung function whilst helping you to build cardiovascular fitness and muscle strength. A yoga routine focussing on these areas ensures that you are taking active measures to care for your physical and mental health during the COVID-19 pandemic. This can assist you in building resilience against respiratory infections. In addition, during this time of intense stress and uncertainty it can enhance feelings of control and wellbeing.

What do I get from this course?

  • A comprehensive and structured approach to a yoga routine tailored to address issues we are facing during the COVID-19 crisis.
  • Essential foundations and key principles clearly communicated to help you go further on your yoga journey.
  • Step by step tracking of your progression through the course.
  • Email reminders to help keep you motivated and on track.
  • Email support from your teacher.

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Course Progress

Yoga For Strength - Weekly Intermediate Class 164

Focus: Yoga for strength. This class gives Covid 19 housebound yoga practitioners the option of strengthening your whole body without leaving home. Apart from the use of a wall the class relies on no other specialist yoga props. It includes a variety of asanas from different pose groups that target areas such as your arms, chest, abdominals and quads. In addition to toning muscles this type of home yoga practice can also help to improve bone density and correct poor postural habits. The class will be well suited to people currently in Coronavirus lockdown looking to overcome the negative impact of a sedentary indoor lifestyle. Preparatory variations of challenging poses such as chaturanga dandasana are included in the sequence in addition to the final position. These variations can be used as an alternative if you are still working towards being able to hold the pose independently.

Key Poses: Chaturanga dandasana, utkatasana, vasisthasana, paripurna vavasana.

Equipment: Mat.

Level: Intermediate

Duration: 45 min


Prop Free Yoga Sequence - Weekly Intermediate Class 160

Focus: This weeks intermediate class relies on no yoga props other than a yoga mat. This may be helpful for the many people around the world who have recently had to shift their yoga practice to a home environment that may not have access to a range of yoga equipment. The class will be ideally suited to less experienced students and will guide you through ways of modifying poses without props, but it may also be of interest to yoga teachers who may be looking for ideas about how to minimise infection risk by eliminating contact with extraneous equipment. The class works on multiple areas of the body and will be ideal for maintaining your yoga practice. It includes asanas from a variety of pose groups. 

Key Poses: Trikonasana, parsvakonasana, virabhadrasana 2, parsvottanasana, urdhva mukha svanasana, chatush padasana.

Equipment: Mat.

Level: Intermediate

Duration: 50 min


Restorative Yoga - Weekly Intermediate Class 157

Focus: Restorative yoga can benefit a wide range of people and situations. This particular sequence helps to preserve energy whilst softening the abdominal region and calming the nervous system. It can help to promote relaxation and bring about a sense of wellbeing. You might find that it is also helpful in reducing stress and managing anxiety levels. This type of sequence is inclusively practiced within the Iyengar method. It can be beneficial for both women and men. It can be accessible to a wide range of experience levels, ages and body types. .

Key Poses: Viparita dandsana, setu bandha sarvangasana, savasana.

Equipment: Mat, chair, 2 bolsters, 2 blankets 2 blocks, belt.

Level: Intermediate

Duration: 60 min


Supported Standing Poses - Weekly Intermediate Class 158

Focus: This weeks intermediate class features a sequence of supported standing poses. The class runs for 45 minutes. It also includes upper body strengthening poses and finishes with a restorative pose with elevated legs. A number of the standing poses in this sequence have been adapted to reduce the workload on your knees. This can be helpful if you are practicing with knee difficulties or just wanting to explore familiar poses from a different perspective. The class will also help to strengthen your leg muscles and improve overall mobility. .

Key Poses: Utkatasana, trikonasana, parsvakonasana, ardha chandrasana, virabhadrasana 1, 2 & 3, parsvottanasana.

Equipment: Mat, bolsters, 2 blankets 2 blocks.

Level: Intermediate

Duration: 45 min


Thoracic Spine - Weekly Intermediate Class 155

Focus: The thoracic spine for most people tends to be less flexible than the lumbar or cervical spine. The upper back is a region that by necessity needs to be protective of the vital organs that are positioned inside the chest cavity. Each of the twelve ribs attach to the thoracic spine and then wrap around the torso forming a strong structure that guards the heart and lungs. In addition to this, numerous muscles that generate upper body strength also insert into this area. Naturally the thoracic spine tends to have a slight kyphosis that offsets and balances the lordosis curve of the lower back and neck. Prolonged periods spent sitting and slouching in front of computers can tend to exaggerate this kyphosis of the upper back and reduce its mobility. This can contribute to an increased workload being placed on the neck and upper back. Left unchecked this can lead towards discomfort and injuries. This weeks intermediate class on Yoga Selection looks at ways of supporting the thoracic spine and improving its range of movement. The class will be particularly well suited to people practicing with stiffness in the upper back.

Key Poses: Dandasana, Urdhva hastasana, virasana, viparita dandasana.

Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt.

Level: Intermediate

Duration: 40 min


Release & Relax - Weekly Intermediate Class 144

Focus: This shorter duration 30 minute class includes back releasing reclining poses and stress relieving restorative poses. The class will be ideally suited to the end of busy days. It could even be practiced in the late evening to help unwind before bedtime. The supta padangusthasana variations form the nucleus of the class. This pose is great for bringing relief to an aching back and is well suited to times of tiredness and low energy. The class also includes just the right amount of hip opening and gentle twists to keep your home yoga practice momentum moving in a positive direction, whilst guiding you in the direction of a deep and restful sleep. 

Key Poses: Supta padangusthasana, jathara parivartanasana, viparta karani.

Equipment: Mat, bolster, 2 blankets, belt.

Level: Intermediate

Duration: 30 min


Vinyasa Abdominal Sequence - Weekly Intermediate Class 128

Focus: This weeks intermediate class links abdominal strengthening poses with a flowing vinyasa-style sequence. Poses such as paripurna navasana and ardha navasana are incorporated into a dynamic sequence that includes elements of surya namaskar. In addition to the abdominal focus, the class is strengthening for the body as a whole. It also includes poses such as utkatasana to help develop your leg muscles, and the upper body strengthening chaturanga dandasana. Some hip and gluteal opening transition movements are used to link the poses into a continuous and flowing sequence. Throughout the sequence breathing and breath awareness are emphasised. Improving abdominal strength can help to reduce the likelihood of lower back pain. It can also contribute to improved overall posture.

Key Poses: Paripurna navasana, ardha navasana, urdhva prasarita padasana.

Equipment: Mat, blanket.

Level: Intermediate

Duration: 40 min

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  1. Jade V

    Lieve Rod, deze week heb ik weer mogen genieten van jouw mooie lessen.
    Ik kan het nog steeds allemaal goed volgen maar komt ook door jouw goede opbouw.
    Ik vind het heerlijk om te doen , mijn geest komt tot rust en mijn tempel in balans .
    Bedankt voor al die mooie lessen .
    Warme groet uit Nederland van mij, Jade 🙏🌿🌺🌿🙏

    • Di

      Thank you Jade. It is great to hear that you are enjoying the classes and they are helping you to regain your balance.

  2. Gobnait, W

    Hi Rob,
    I have completed 3/7 of Intermediate Lockdown yoga but my record only shows 1 class completed. Not a big deal but I get a sense of satisfaction from seeing ‘completed’ when I scroll down. 🙏🏻

    • Rod

      Hi Gobnait,

      Well done for making your way through the course. Sorry to hear you had that trouble. In order to mark classes complete, ensure you navigate to the page and view the class via the course page. You will need to let the video finish completely. This will highlight the mark complete button and allow you to click on it. Please feel free to email me if you have further issues.

      Best wishes,


  3. Gobnait, W

    Thank you so much for these classes Rod. They are a fantastic support in this time of lockdown.

    • Rod

      You are most welcome Gobnait. Good to be practicing with you in this difficult time.

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