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practice online –
 

For those who want to bring the practice home, our online classes offer a live, communal experience that keeps you connected to the energy of the group, no matter where you are.
 

Hosted via Zoom, these sessions allow you to practice alongside others, creating a shared sense of togetherness from the comfort of your own space. It’s a bridge between the studio and home – a way to stay rooted in your practice and connected to community.
 

With an online membership, you can:

  • Join our live online classes every Monday evening and Thursday morning (SAST)

  • Access our growing library of recorded practices, so you can enjoy yoga anytime, anywhere. These videos are easy to find under the "Videos" tab in the app.

  • Online Session

    Available Online

    Practice yoga with us, wherever you are.

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recordings archive –

These recorded sessions are from our live online sessions.  Use them to practice whenever you want!
 

<30 min | short practices

Energy Reset: Body Tapping
09:26

Energy Reset: Body Tapping

This short practice guides a body tapping process to increase circulation and the flow of lymph. It's a great way to get into your body and energise yourself if you're feeling a bit tired.
Energy Reset: Morning Activation
10:53

Energy Reset: Morning Activation

This practice builds heat and power in the core and in the legs. Use this session to galvanise your energy and focus for the day ahead.
Yoga Conditioning: Towards Hand Balance
13:46

Yoga Conditioning: Towards Hand Balance

This short practice prepares the body for "switch kicks" as a step towards handstands. We connect the core, open the back line, and then find a playful way to transfer weight to the hands from the feet, while stacking hips above shoulders. Credit to my teacher Tamsin Sheehy for drilling these into me for the past many years!
Yoga Conditioning: Strong Legs (using the wall)
09:02

Yoga Conditioning: Strong Legs (using the wall)

This practice offers Utkatasana (Chair Pose) against the wall. The wall, in this instance used as a prop, offers support and feedback for clarifying your alignment in this foundational shape. You can use this practice to access your strength, and to ground yourself through the power strong legs and sturdy feet.
Short Practice: Mobilise and Nourish your Spine
18:29

Short Practice: Mobilise and Nourish your Spine

This practice offers shapes and movements that serve to warm up and nourish the spine - the central organising structure in the body that supports healthy alignment, quality connection and energetic containment within the bodymind.
Energy Reset: Awakening Flow
14:16

Energy Reset: Awakening Flow

This energising practice invites circular, dynamic movements to awaken the flow of lymph through the body.
Short Practice: Integrating Core Practice
08:46

Short Practice: Integrating Core Practice

This short practice brings focus and strength of connection through the core line through the Garudasana or Eagle, in supine orientation. I like to use this in self-practice to bring myself towards myself, breathing/squeezing out congestion from my system. You can find more practices on my channel, @emerge.space, or head to my website, emergefree.space, to discover other ways to practice with me.
Yoga Conditioning: 3 Shapes for Core Stability
11:56

Yoga Conditioning: 3 Shapes for Core Stability

This practice offers three longer-held shapes (adapted from the "McGill 3") that synergistically work to bring integration and stability through your core, and to support your lower back. The idea is to practice these regularly.

60 min | morning practices

Morning Practice | Digestive Fire, Lymphatic Flow
46:40

Morning Practice | Digestive Fire, Lymphatic Flow

Ignite your core and tone around your abdominal organs, and assist your body's detoxification with lymphatic flow movements.
Morning Practice | Unlocking Sticky Spots, Firing Core
49:12

Morning Practice | Unlocking Sticky Spots, Firing Core

Morning Practice | Space, Alignment and Flow
53:06

Morning Practice | Space, Alignment and Flow

Start your day connecting to intrinsic alignment within your bodymind, offering a blueprint for all your external movements off the mat.
Morning Practice | Open and Radiant
51:30

Morning Practice | Open and Radiant

This practice awakens your bodymind through strong foundational standing poses combined with lymphatics, to stimulate flow and energy after sleep. The practice closes with a meditation inviting radiant presence.
Morning Practice | 19 September
57:00

Morning Practice | 19 September

This practice prepares your pelvis, glutes and core for trikonasana transitions. A space-creating practice.
Yoga Foundations | Session 1 | Hands and Feet
58:04

Yoga Foundations | Session 1 | Hands and Feet

Recap: - we looked at hands and feet, which we use to ground and root - we explored grounding and rooting, to rise and expand (going down to go up) - we worked with "bandas" or energetic domes to create internal holding and uplift - we explored balancing right and left, accessing midline In terms of asana (postures) we learned - childs pose and side stretches - cow-cat with breath (from table top position) - downdog - sun salutations (including lunges, plank, cobra) - bridge pose (on your back) - supine twists (on your back)
Morning Practice | 29 August
57:29

Morning Practice | 29 August

This is a heating practice, using the block to engage your legs and core, taking that imprint into salabasana, humble warrior, a bound variation of pyramid and a bridge pose exploration. Learn to recruit more strength in your asanas.
Morning Practice | 22 August
54:26

Morning Practice | 22 August

A lymph and digestion focussed practice to move your liquid body and tone your fire core before the day gets going/
Morning Practice | 27 June 2024
55:10

Morning Practice | 27 June 2024

Grounding Evening practices to restore alignment and remember wholeness.​

>60min | evening practices

Evening Practice | Strong Legs, Fluid Hips
01:16:48

Evening Practice | Strong Legs, Fluid Hips

Evening Practice | Towards Camel
01:18:21

Evening Practice | Towards Camel

This practice prepares your body for Ustrasana (Camel Pose) with a balanced sequence of movements. Flow through Warriors, Pyramid Pose, and core-strengthening exercises, followed by Extended Wing and preliminary backbends to build flexibility and stability. After reaching Camel Pose, the sequence concludes with gentle twists, forward folds, and a grounding Savasana for release and integration.
Evening Practice | Warrior Flow
01:14:49

Evening Practice | Warrior Flow

This practice refines midline awareness through warrior transitions with binds (Humble Warrior into Warrior 3 and Garudasana). This is complemented with prone backbends that stretch quads and open the front line. The effort and focus it takes to balance and flow between shapes is a powerful way to shift mental state and harness presence in an embodied way.
Evening Practice | Midline and balance
01:02:45

Evening Practice | Midline and balance

This practice offers foundational alignment through attuning to midline. A well-rounded journey through Warriors, Pyramid, connected Backbends, Chairs, Twists, Switch Kicks, Crow Balance and to wind down, some delicious slow stretches.
Evening Practice | 9 September
01:12:46

Evening Practice | 9 September

A grounding alignment practice. Working through standing poses and upper body strengthening inversions.
Evening Practice | 2 September
01:14:31

Evening Practice | 2 September

Context: This practice starts with grounding because just before class a bird arrived into the studio through the chimney. A student helped it out, feathers flew everywhere, and it was all very exhilarating. Bird blessings for the start of Spring!
Evening Practice | 26 August
01:01:54

Evening Practice | 26 August

A strong practice refining midline alignment to carry through from standing poses (chair, pyramid) into inverting through forearm stand preparations.
Evening Practice | 19 August 2024
01:13:21

Evening Practice | 19 August 2024

Using the imprint of a block, align and refine your midline through a series of shapes: warriors, backbends, twists. A strong, grounding and centring practice.
Evening Practice | 24 June 2024
01:10:55

Evening Practice | 24 June 2024

Yanna is a really good teacher, knows the human body very well, and describes accurately what one should be aiming to achieve with the practice. This makes it possible to benefit greatly from her classes , even if you are only attending online.

Frances Hosking

© 2025 by Emerge. All rights reserved.

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