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Category - Advanced

The Advanced videos are for athletes with some yoga experience and a good level of flexibility and agility. Many of the Mobility sequences are advanced because they are relatively fast-paced and the Balance and Strength routines require good strength, flexibility and body control.

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Core Workout

This sequence is designed to strengthen the core—the abs, obliques, transverse abdominis, lower back muscles and pelvic floor.

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Clear Your Mind

This sequence uses three techniques to help clear your mind—a breathing exercise, series of balancing poses, and a short meditation.

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Energy Boost

This flow sequence moves pretty fast. It's designed to get the blood pumping and your heart rate up. It focuses on the quads and hips.

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Fast + Furious

This fast-paced routine loosens up the hips, strengthens the wrists and shoulders and rotates the spine. It's a veritable smorgasbord of yoga skills.

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True Your Wheels

This sequence takes place mostly in the sagittal plane (flexion/extension) which gives you a great opportunity to practice and refine your alignment.

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Mobility Drills

This sequence is a series of mobility drills for the feet, knees, hips, spine and shoulders. It's a great one to get your heart pumping.

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Well-Oiled

This tricky sequence requires flexibility, strength and balance. Try to see how effortless and smooth you can make your movements.

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Balance Flow

In this sequence, we warm up the body with a fairly simple High Lunge sequence before launching into some challenging balancing poses.

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Backbend Flow

You can use this sequence as a barometer to see how your mobility and flexibility are improving. It climaxes with Wheel pose.

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Spinal Flow

In this sequence, try to synchronise your breath and movement. I'll cue the inhalations and exhalations. See if you can stay focused throughout.

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Revolver

This sequence requires significant proprioception and body control. We play with twisting poses designed to throw you off your balance.

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Flex + Flow

In this sequence, we move through a series of lunges, twists and sidebends to loosen up your joints and get your body moving.

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Balance Mastery

In this balance sequence, focus and control are the aim of the game. Try to keep your transitions smooth and to hold the poses as still as you can.

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Core Strength 3

In this core sequence, we use isometric and concentric-eccentric exercises to strengthen the abs, lower back, and obliques.

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Upper Body Strength 4

Don't let anyone tell you that yoga is easy. This sequence is designed to give your upper body—chest, arms and shoulders—a serious workout.

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Lower Body Strength 5

In this routine, we burn the quads and glutes in a sequence of Chair and Warrior pose variations, followed by some challenging balancing postures.

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Core Strength 5

In this sequence, we work the abs in a series of Plank and Boat pose variations and finish with the mother of all abs stretches—Wheel pose.

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Wheel Prep

In this sequence we open up the hip flexors, stretch the chest and activate the glutes, in preparation for one of the deepest yoga backbends.

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Deeper Backbends

This sequence includes some more advanced backbends. Please be cautious, taking the modified version of any pose that feels out of reach.

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Tip The Balance

In this sequence, with play around with shifting your centre of gravity in poses that challenge and enhance your balance and coordination skills.

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Balance + Stability

This complex sequence requires concentration, coordination and core strength. It simultaneously challenges balance and body control.

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In A Bind

This routine challenges balance, strength, body control, flexibility and endurance. We hold some tough poses, so get ready to shake.

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Total Focus

Training balance is a great way to build your powers of focus and concentration, which can be very useful, especially in competition.

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Moon Landing

In this video, twists, hip openers and core strengtheners challenge your balance, control and proprioception. It packs quite a punch.

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Transitions

This sequence links together a series of challenging balancing poses that build strength in the lower body—the feet, ankles, knees, quads and hips.

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Perfectly Aligned

In this sequence, try to continually refine your alignment. This will help to create a sense of stability from which to work on your balance.

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Strong + Supple

This is a fun one with some new variations to try. It requires good balancing skills as well as core strength and flexibility in the hips.

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Getting Sideways

This challenging, twisting balance sequence builds strength, improves spinal mobility and stretches muscles throughout the body.

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Party Tricks

This routine is one trick after another. Sequencing these complex poses improves coordination, agility, body control and enhances mental focus.

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Acrobatics

This back-bending sequence involves some pretty advanced postures. If you're feeling supple, strong and agile, it's a fun one to have a bash at.

This sequence challenges the stabiliser muscles.
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Take Flight

In this sequence, you can play around with closing your eyes. Notice how it makes even simple poses so much more challenging for your stabilisers.