Yoga Videos

Quick Vinyassa Flow

Need some yoga in a hurry? Don't waste anymore time. Roll out your mat and begin! Filmed with two friends in my live audience. This is a Quick vinyasa yoga flow for people who think they don't have enough time but need a challenge. There is no long set up in this full length yoga class. If you're having trouble quieting the mind, sometimes some controlled movement is the best way to get you in the zone. In this class we flow from one posture to the next on a cool crisp Winter's day under blue skies. 31 minutes and you're done.

Gratitude Meditation for more JOY!

Want to feel good instantly? Yes, it really is that simple. Sit down, get comfortable, tune in, count your blessings. Smile. This guided meditation will set you on the path to a more joy filled life. Then repeat and make this a daily practice. Do it in your car (while not driving) in your bed, at your desk, anywhere when you need more joy.

Slow Flow Yoga - 65 minutes of Peace

Slow down, take your time, and rediscover how good it feels to move in simple ways.  We start with a simple mandala (circular) yoga flow, then end the class with long holds on the floor and a guided meditation to manifest your heart's desire. Perfect if you've been cooped up at home and need to move. Beautiful stretching and conscious breathing.

Whether you are experienced or a beginner, this class is about getting back to basics.  Join me in my backyard on this mild Winter's morning.

Creative Vinyasa Flow

No Sun Salutations in a yoga class? Why is that? Some people tell me that they just can't stand them. While they are an integral part of regular practice and form the basis of many poses, sometimes you're short on time and just don't want to do 10 minutes of sun salutations. You crave something new. Get a little creative with me and move your body in new and familiar ways with this 42 minute vinyasa flow yoga class. Filmed on a magical Gold Coast Winter's day.

Find the joy of movement. 50 minute yoga flow with guided meditation to end.

Our bodies were designed to move. So much so, that when we don't get enough movement, not only do we stiffen up but we start to feel depressed. Flow from one pose to the next gracefully and with joy. The more you do this, the easier it gets. I promise. Be sure to stay until the end where we conclude with a delicious guided meditation - Yoga Nidra. Suitable for the beginner but enough variety to challenge the experienced yogi. 50 minutes to enjoy being in your body. As always, I recommend a beginner to have the use of a yoga block to make the poses more accessible.

45 Min Vinyasa flow with forearm balance

This vinyasa yoga class is simple by design but with some challenging curve balls. Flow and glide, breathe away your cares and get back to your calm centre.

60 minute vinyasa yoga class with handstand prep. Free yoga class with no ads.

A 60 minute vinyasa yoga. Suitable for the advanced beginner with some intermediate poses. It has a slow pace with clear instructions so that a beginner can follow along easily but I’ve also incorporated some more challenging poses to take your yoga practice to the next level. This is a well balanced class with a variety of strength and stretching poses. Inversions included. The perfect place to get started with basic handstand preparation.

Banish lower back pain! Did you know:Your back pain might be the result of tight hip flexors or butt

What is the number one area that people want to stretch? You guessed it; the hips! Both the gluteal muscles and the hip flexors are very busy muscle groups. They keep you, upright, help you sit, walk and run. Basically you use these muscles whether you are working out at the gym or sitting in a chair. And if you neglect this area it can result in back pain. When twists provide you with no relief it's time to consider that the problem may lie in the hips. Let's dive deep into this delicious area.

Energising Backbends

 Why would you want to bend backwards anyway?

  • Backbends are invigorating and strengthening.
  • They stretch the quads and hip flexors and help open up the shoulders and chest, an area where lots of us hold tension.
  • They build strength and power in the legs, arms and back muscles.
  • By increasing mobility and awareness of the spine, backbends improve posture and can help to alleviate some kinds of back and neck pain.

There are 4 basic categories of backbends

1. Traction 

The muscles on the front of the body are active, while the body bends with gravity. These poses include Camel Pose (Ustrasana) or dropping back to Wheel (Urdhva Dhanurasana).

2. Leverage

Arm or leg strength is used to deepen the backbend.  Poses include Bow (Danurasana) or Cobra (Bhujangasana).

3. Contraction

The muscles on the back contract to overcome gravity.  Poses where you are lying on your front such as Locust (Salabhasana).

4. Passive

All the muscles relax while gravity melts the body into a backbend.  Poses where your back is lying on top of a bolster, block or foam roller.

In this class we get to play with all four types of backbends.

We start safely with several of warm up moves and we conclude with a restorative savasana.

Dynamic flow yoga for the whole body

Dynamic stretching is the best way to increase mobility and prepare the body for other exercises. Static stretching is great for lengthening muscles but because it can decrease performance in weight lifting and other sports, it's best to do it after the exercise and not before. This is where Dynamic stretches come in.

What is a Dynamic yoga flow? Dynamic means moving. We move into and out of stretch positions and treat the transitions as just as important as the end position. The increased flexibility and mobility is gained by repeating the movement rather than just holding still as you would in a static stretch.

One of the other things that people love about dynamic stretching is that the constant movement keeps the mind occupied. Perfect for restless souls or those who are new to yoga and haven't quite got the hang of stillness yet. In this class you will move and stretch your whole body. The perfect way to start your day!

Yoga for those hard to reach places: Chest, Arms, Shoulder and Inner Thigh

These dynamic yoga stretches target biceps, triceps, deltoids, pectorals, latissimus dorsi and the adductors. You'll be surprised at how effectively we can target these muscles. Mobility exercises are excellent for increasing range of motion which in turn can lead to greater strength gains in the gym. In this class we go deep. This might even be the best stretch you've ever had in these areas. Excellent for all levels from beginner to advanced. 45 minutes including functional warm up, dynamic and static stretches, then savasana.

Improve your balance, calm, and focus with Standing Balance postures

This video will help you to explore your ability to stand on your own feet. Balance poses teach us how to keep our attention focused and disregard external stimulation. They teach us resilience and how to to stay steady in one place for a while. Mastering balance can help control emotions in critical and stressful moments.

Balance poses will improve posture and help cultivate a sense of inner calm Use the trees as inspiration as we balance in tree pose and a variety of one and two leg balance postures. 

Mindfulness Meditation with Swans

In a world saturated with stimulation, stillness is the new luxury. Through the use of simple breath awareness and concentration techniques, we will quiet the monkey mind. Get back to stillness. Find yourself calm, poised and powerful. Connecting with nature is a great way to begin a mindfulness meditation. We talked to and fed the swans. You could go barefoot outside, watch the clouds go by or just look at the sky from your window. Allow at least 12 minutes uninterrupted. #meditate #mindfulness #athome #withme #yoga

How to do the Splits - the slow safe way 30 min

Sometimes a quickie workout is good, but not when it comes to the splits. We take the long slow route to opening and lengthening the necessary muscles to get into this position. This class teaches you how to develop your flexibility to do the splits (Hanumasana). Mindfulness and safety are emphasised in this long form video. Even if doing the splits is not your goal, anyone who desires greater flexibility in their hamstrings, psoas, and back muscles will benefit. Stay home #WithMe #splits

10 min stretch for runners. Effective yoga for after the run

You've been for a 10km run and now you need to stretch. But you're tired and you're short on time? Try this quick yoga stretch routine especially for runners.

The Queen of yoga poses - A Simple yoga sequence leading to Shoulder stand

Shoulder stand has been called the Queen of Yoga poses by Iyengar. It can ease headaches, relieve sinus blockages , improve the function of the thyroid gland and strengthen immune system. Paired with a dynamic yet simple flow yoga sequence, you’ll be feeling on top of the world in 17 minutes. Pair this with the follow up "2 headstand class The King of yoga poses"

Learn headstand so well that you can do it on your Paddle board

Headstand (salamba sirsasana) is the King of yoga poses. It is perfect to do in conjunction with shoulder stand as these King/ Queen poses compliment each other. Mastering headstand is not only fun, but if you do it properly and safely it can be very healing. If you are new to headstand, do the 5 minute headstand drills first until you have built up enough shoulder strength.

Core Strength 2. Can you lift your body weight?

Fire up your core strength with this core strength 2 yoga class. This video moves you towards arm balances and other empowering postures. Can you lift your body weight? Stretch your legs, and let's find out.

45 min Calming yoga - healing hamstrings, hip flexors and lower back

This yoga class is soothing and healing for body and mind. The focus is on the hamstrings, hip flexors and twists. Mostly supine floor work. I made this after a long run and with some friends who had aches and pains. Guaranteed to have you feeling good and moving with greater mobility.

50 min Vinyasa yoga - Full body workout. Escape Cabin fever with Flow Yoga in the Park

Escape your confines. Be gently lulled into challenging poses like back bends and arm balances. Natalie will give you the tools and resolve to tackle things you may have thought improbable. 50 minute yoga flow, suitable for Beginners and all levels. Peak poses: Urdva Danurasana and Koundinyasana.

Feel Good Flow Yoga

This is your short cut to feel good. Meditate, move and breathe. One hour of blissful morning sunshine and vinyasa yoga on a calm lake. We build to the Peak pose - Astavakrasana. Mixed level class. Beginners can easily modify poses if needed.

Cabin Fever Yoga - Kitchen

Some simple yoga moves you can do in the kitchen. Plus some home baked sourdough bread.

How to Headstand safely by developing strength first. Balance second

Practice these headstand drills with Natalie Prigoone. Five minutes per day is all you need. Consistent practice will have you lifting up safely and sooner than you thought.

Deep Stretch Sunrise Yoga

Enjoy the soothing sounds of the Australian ocean as we watch the sun rise together. This 38 minute yoga class is suitable for beginners, runners, athletes, or anyone who is stuck indoors with the Covid 19 lockdown. This is a gentle practice with some deep stretches. For most of it we sit down on the mat. Whoo hoo!

Chair yoga is supportive. Perfect for beginners or those confined to a chair

If you've been worried about trying yoga, then this video provides supportive postures to get you started. Yoga without leaving your chair! Escape Cabin Fever through Yoga, - In a chair! Perfect for those with less mobility or those who feel like they are chained to their office chair.

Power Yoga Flow

Natalie takes you through a challenging 45 minute flow yoga class. Peak poses include headstand, forearm balance and firefly. Escape the cabin fever. Suitable for ‘advanced beginner’ and ‘intermediate’ level.

Cabin Fever Yoga - Beach House

Need yoga but can’t leave the house? Join Natalie and Escape the Corona virus worries with this 40 minute flow yoga. Suitable for all levels. Peak yoga pose: Bird of Paradise (Svarga Dvijasana). Includes simple pranayama and svasana. Total time needed 45 minutes. Be soothed by the background sound of the ocean.

Cabin Fever Yoga - Sunset

Can’t get to the gym? Stuck at home? Sick of looking at the same old view? Join me in my backyard for some sunset yoga. 30 minutes. Suitable for beginners. Both these photos are untouched. One with flash, one without. Nature is perfect.

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