I teach mainly Vinyasa yoga: a dynamic & fun flow classes, with a variation of asanas to strengthen body and mind.

The Yoga Bean

Marina Emms

Join me for a series of 30 mins energising flows, which you can enjoy from the comfort of your home.  These are very much for all levels, but do take it easy and do what feels right for you. 
As always listen to your body and take child's pose when needed.

30 minute Flows

Open up your hips and stretch out any tension with this 30 minute flow.

Happy Hips

Join me for this 30 minute sequenced flow targeted at improving stamina, strength, and flexibility, while synchronising breath with movement.

Moving around the mat

Heat up your yoga practice with this energizing power vinyasa flow, with a focus on engaging the core and opening up the hips and front body.

Energizing Power Flow

Join me for this 30 minute creative flow, with a focus on heart opening, back bend and flying into crow pose towards the end of the practice.

Creative Flow

30 minutes full body flow: Release the tension you have built up as you open your entire body in this 30 minute sequence finding the perfect balance between strength and flexibility.

Flow to let it go

Live Vinyasa classes, On Demand Ashtanga, Hatha, Sattva and Tutorials

Ashley Ahrens Yoga

Ashley Ahrens

Rocket is a type of Vinyasa adapted from Ashtanga, making the practice accessible while keeping it challenging!

Rocket

This is the Rocket 1 sequence, essentially a modified version of the Ashtanga Primary Series. It's quite a dynamic sequences, half standing and half on the floor. Please do what you're comfortable to try, and always modify as needed if you're working with any concerns or injuries! ☺️

Rocket 1

What is Hatha vs Vinyasa? Hatha is a bit slower, and with less "flow" between the postures. It's great for both Beginners and people with lots of experience (sometimes slow longer holds are more challenging than quick movement!).

Hatha Yoga

A nice compact Hatha class - enjoy some slower movement to connect your body and your breath!

Hatha 30 Minutes

A shorter version of the same Hatha class :)

Hatha 45 Minutes

Remember to breathe, try to stay present, and avoid any pain in your joints - if you need to modify or skip any postures for this reason, please do and listen to your body!

Hatha Hour

This series is going to be filled with super descriptive breakdowns of HOW to do specific postures or common sequences. Modifications for everything will be explained so you can have confidence to join almost any class and understand what variations suit you best!

Tutorials

This video I explain loads of options to adjust your Bharadvajrasana pose - using blocks, and up to the full posture in the way it's done in the Ashtanga Intermediate Series. ☺️

Bharadvajrasana: how to modify & do the full pose

Part of the Ashtanga Primary Series, and some of my Sattva and Vinyasa classes (can even make an appearance in Hatha and Yin!). Support yourself with props if you like - blocks, pillows, blankets - be creative 😀

Guide to Upavistha Konasana

I'd imagine this pose won't come up that much in most classes! I do teach it in some of the Sattva sequences, especially the ones focusing on the sides of the body. It's a really great pose for stretching the lateral (outside) edge of the body, and developing strength to support the kneeling pose. It's useful to know how to guide yourself into the pose and how to modify once we're here, as you can see in this video there are quite a few options for variations you can try!

Guide to Parighasana - Gate Pose

One of the early seated postures in the Ashtanga Primary Series, take some time to feel this one out as it can often be rushed through and poorly understood! I forgot to mention one thing in the video - your knees align with your hips on both legs. Your knees may or may not be touching each other on the inside edge (depends on your own anatomy!) so just align your knees with your hips straight forward 😀

How to try Triang Mukhaikapada Paschimottanasana

Eka Pada Koundinyasana II is the full Sanskrit name. This arm balance looks quite tricky - but understanding a few key tips can help you start to find your way into this flying pose! Please only try this if you're warmed up - for experienced yoga practitioners only!

How to try Koundinyasana

One of the more challenging / uncomfortable postures in the Ashtanga Primary Series. If you try this please do it in the middle of your practice when you are super warm, it's quite deep - so modifications are given to adjust the pose depending on how you're feeling when you practice.

Kurmasana and options for modifications

"Half Lord of the Fishes Pose" - some tips to help you work into a bind, also translatable to other postures that bind. Please only try if you have experience in yoga as there is a risk of injury!

How to bind in Ardha Matsyendrasana

A nifty trick to help you try Bakasana/Crow Pose if you have some blocks! Let me know how it worked for you! 😀

How to try Bakasana with blocks - for Beginners!!

Here I explain in detail how to do a traditional Sun Salutation B, and how to modify. Please watch the Sun Salutation A Tutorial first, as that is where you will find the HOW to do Chaturanga, Up Dog and Down Dog. I do not go over these postures in this tutorial! 
In this video, I explain Utkatasana (chair) and Virabhdrasana A (Warrior 1) and transitions & correct breathing. Enjoy!

Sun Salutation B Tutorial

Detailed description of how to do Sun Salutation A - the starting place for Ashtanga Yoga, and one of the fundamental sequences you will encounter in Vinyasa and perhaps Hatha classes (mine anyways!!) I explain thoroughly how to modify each pose in the sequence for any level of yoga experience. Please watch this if you are new to my classes, or watch as a refresher to make sure you haven't formed any bad habits in your regular practice, especially if you are experiencing any pain in this sequence 😀

Postures:
Urdhva Hastasana
Uttanasana
Ardha Uttanasana
Chaturanga Dandasana
Urdhva Mukha Svanasana (Upward Facing Dog)
Adho Mukha Svanasana (Downward Facing Dog)
& correct breathing

Sun Salutation A Tutorial

Hi everyone! Thanks for finding my page! I made a short video to introduce myself and my style of teaching, and variable offerings you can find here. Have a listen, especially if you're new and not sure where to start! I am aware that there is currently a charge to watch this - I will be changing it to free ASAP! I have the same video free to access on my website www.ashleyahrensyoga.com until I have this sorted 😀

Welcome to My Kuula Channel!

Have a listen if you're new to my channel :)

Slightly shorter versions of our regular 1 hour Sattva / Vinyasa classes!

45 Minute Series

A shorter version of our March sequence - please modify for your own needs, if you are working with injuries be mindful 😃

45 Minute Side Body March 2021

A slower paced version of my regular classes - it's still a challenge though - in building strength to hold the postures for slightly longer than a Vinyasa class!! Breath is the key to finding patience here 🙂

45 Minute Hatha Class

Back Body chain - hamstrings, glutes, calves erector spinae are the foal point - please modify if you have any injuries or other concerns that may limit mobility. Have fun and remember to breathe ☺️

45 Minute Back Body February 2021

Side Body - focus on side bends, twists, adductors, obliques, serratus and more - please modify if you have any injuries or other concerns that may limit mobility. Have fun and remember to breathe ☺️

45 Minute Side Body July 2020

Front Body Vinyasa - think hip flexors, thighs and chest/shoulder openers! Perfect for those days where you are feeling a bit sluggish, this sequence will be sure to energise! Please modify if you have any injuries or other concerns that may limit mobility. Have fun and remember to breathe ☺️

45 Minute Front Body January 2021

These are shorter sequences similar to the full length - for those days when you just don't have the time or energy!

30 Minute Series

A shorter version of our March 2021 sequence. Best for Beginners or those days when you want to take it easier, or simply don't have the time (it happens!!)

30 Minute Side Body March 2021

A shorter version of the February 2021 sequence - better for Beginners or on those days you still want to practice (but also 'take it easy') 😆

30 Minute Back Body February 2021

Please modify to accommodate any injuries or limitations you may be practicing with. These videos are meant to leave you feeling better after class, move mindfully and enjoy!

30 Minute Front Body January 2021

30 Minute Side Body July 2020

These videos are only for practitioners with experience with Ashtanga Half/Primary Series. The videos in this series are only counted with very little explanation of the postures, you are expected to be familiar with the postures to participate in these classes for safety reasons.

Ashtanga - Counted

This video is for current Ashtanga practitioners only, there is not much explanation given for the postures as you are expected to know the sequence and movements with breath. This is for safety reasons as the postures can cause injury if not done correctly and with care. Please modify for any injuries you are work with or any other limitations that may alter your practice. Remeber to breath, keep an open mind and have fun!

Ashtanga Full Primary *Advanced*

This class is only for current practitioners of Ashtanga Yoga, as the postures are not given much explanation and you are expected to have familiarity with them before participation. This is for safety reasons.

Ashtanga Half Primary - Counted

These pre recorded classes are for those with some experience. All classes start with sun salutations to warm up, a standing sequence, seated sequence and closing sequence. Variations are provided for those who are newer to practice, to those advancing. Please only do what you are comfortable to try - you are responsible for your safety!

All Levels Sattva Yoga

Please read the disclaimer before taking the class, joining declares your consent. This video has been made for practitioners who have experience in Yoga, please modify for your own needs and if you have any injuries. Enjoy and remember to breathe ☺️

All Levels Sattva Strength April 2021

All Levels Sattva Side Body March 2021

All Levels Sattva Back Body February 2021

Please read the disclaimer before taking the class, joining declares your consent. This video has been made for practitioners who have experience in Yoga, please modify for your own needs and if you have any injuries.

All Levels Sattva Front Body January 2021

All Levels Sattva Back Body June 2020

All Levels Sattva Side Body July 2020

These pre recorded classes are for those newer to a Yoga practice, or for those who want a gentler practice. More explanation of postures and a much slower pace than the All Levels classes.

Beginners Yoga

Ashtanga is known as one of the more challenging types of yoga - the original 
'Power Yoga" even! This video goes over most of the standing sequence in detail. The standing sequence is the same world wide, note that I have left out a couple postures and modified the more challenging postures with beginner/intro friendly variations that are accommodating to many people. Remember that you will learn this sequence over time through consistent repetition, it may seem fast to start, but you will begin to notice your body adapt to the sequence as you repeat. Most importantly breathe 😃

Beginners Ashtanga

This pre recorded class is for those newer to a Yoga practice, or for those who want a gentler practice. More explanation of postures and a much slower pace than the All Levels classes. Our focus is on the back of the body - lengthening and strengthening. 

Beginners Sattva Back Body June 2020

Offering a blend of Hatha, Dynamic and Gentle Yoga strengthen the body and calm the mind at a level that works for you.

Yoga Light

Ceri Lee

Inspired last year during lockdown as a free offering to the community as the shock of the pandemic became apparent. 

This series is designed to help relieve stress and build strength in the body with accessible chair based yoga practices. To empower the mind with simple breathing techniques and relieve stress with visualisations. 

Sessions will be uploaded every Tuesday during the next few weeks. Suitable for all abilities.

Tuesday Tonic Chair Yoga

When the going gets tough it's even more important to take time to elevate ourselves and release the bombardment of stress that can become trapped in the body. This session focuses on the spine to release tension and improve posture for standing tall, not just physically but metaphorically too.

9: Standing Tall

Learning to channel energy appropriately is a great  lesson that yoga can teach us. In this session be prepared to harness your emotions and use the force to develop core strength and a steadfast mind.

8:  Igniting Inner Fire

For us to be kind to others, we need to be kind to ourselves.  This week the  focus is on HOW we approach our yoga practice, that is -  gently and kindly, which is  a vital component to  be of better service to others. Includes Nadi Shodhana (alternate nostril breathing) and seated Surya Namaskara (sun salutation).

7: Kindness

What does letting go mean to you and how can we work with yoga to help actualise this?
Working with visualised meditation, expansive breath work a moving chair based sequence and strong yet grounded asanas (posture) to prepare the body and mind for letting go.

6: Letting Go

Find the tools to ground yourself and develop core strength whilst aligning body and mind.

5: Centre Yourself

Introducing a powerful, deeply cleansing yogic breathing technique Kapalibhati, to ignite your inner fire and channel this energy effectively through the body with simple yoga asanas (postures).
 
Please be advised that Kapalibhati should be avoided if you have a headache, extremely high or low blood pressure, epilepsy. heart disease, a recent stroke, abdominal surgery, or are pregnant. Please check with your GP first if you have any health condition whereby yoga might not be suitable for you.

4: Energise Body and Mind

Ways to relieve anxiety through breath work and simple postural yoga practices from a chair, to strengthen , stretch and flex the body.

3. Relieving anxiety

Working with basic movement to encourage a deeper sense of awareness of your body, this deeply relaxing practice mindfully connects the   breath to movement.

2: Body Awareness

A little bit about me and brief overview of what you can expect in the series

1: Introduction

Exploring Chandra Namaskara , the Moon Salutation in its classical form and modified for those with restrictions in the hips/knees.
 
This powerful practice activates the parasympathetic nervous system and can be invaluable for aiding relaxation, with the same soothing effect as stroking the body.

The perfect practice to relieve stress and anxiety  or as a wind down work out in the evening before bed.

Moon Salutation

Exploring Chandra Namskara in its classical form with variations for those with restrictions in the knees/hips

Flora & Fauna

Flora

L.M.Yoga

A 45 minute Vinyasa flow class to start your day. Expect a short meditation, and fluid playful movement based practice.

Morning 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

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

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 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

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

Wednesday Morning Wake Up

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

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

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!

Awaken the soul vinyasa flow

Additional information

About this class