4-7-8 Breath is a great technique to practice whenever you’re feeling anxious or stressed. Your exhalations are twice as long as your inhalations.
Category - Video
The videos in the Yoga 15 series incorporate 5 disciplines—Strength, Flexibility, Balance, Relaxation and Mobility—to optimise performance and support recovery. There are also sequences designed to relieve pain and for both breathing and meditation.
This core workout is a killer. We get right into it and strengthen the deep abs, obliques, superficial abs and lower back as well as the hip flexors.
I love this foundational balance sequence. We hold 3 one-legged standing poses that challenge your balance and proprioception.
This gentle stretch sequence is blissful! We stretch the lower back, glutes, groin and quads to release tension in the hips and lumbar spine.
This routine is designed to improve mobility in the spine so that you can move into greater ranges of motion and rotate more powerfully.
You can practice this sequence first thing in the morning when your lower back feels tight. These poses are guaranteed to set you up for the day!
This sequence is designed to alleviate tension in the calves, hamstrings and hips. It's ideal to do after any training that works the lower body.
This sequence is designed to build strength and stability in the hands, wrists and shoulders. It's a great one to do in the morning or pre-workout.
This 30-minute stretch is great for releasing tension throughout the body. You can do it post-workout or before bed to accelerate recovery.
This video is designed to improve mobility in the shoulders and spine to ease aches and pains and improve suppleness in the upper body.
This video is designed to alleviate lower back tightness. We stretch the lower back, glutes, piriformis, groin, hamstrings and calves.
Up for a challenge? This one-hour class is for those of you looking for a proper workout that incorporates strength, balance and flexibility.
This sequence is killer for the shoulders! We strengthen the entire upper body—hands, wrists, arms and shoulders and improve core stability.
This sequence is the one for improving your hip mobility. We stretch the hip flexors, glutes, groin, hamstrings and calves.
This classic strength sequence is designed to activate your entire core—the superficial and deep abdominals, obliques and lower back.
This mobility flow is great for improving the quality of your movement—increasing ROM in the knees, hips, spine and shoulders.
This sequence calms your central nervous system and alleviates stiffness throughout your body. You can do it on your mat or on your bed.
This classic sequence focuses on spinal flexibility. We also stretch the obliques, lower back, glutes, quads and increase shoulder mobility.
In this sequence, we strengthen the glutes, quads, hamstrings, calves, ankles and feet. And improve mobility in the hips and spine.
We strengthen the glutes, quads, calves and feet, stretch the calves, hamstrings and glutes and increase hip and ankle mobility.
This core stability video gets straight into it. We strengthen the abs, obliques and lower back, doing as much work as we can in 15 minutes.
This 30-minute strength and balance sequence is great for improving overall strength and suppleness—in the morning or pre-workout.
There's no mucking about with this video. We stabilise the hips, core and shoulders and strengthen the quads, glutes, abs and chest.
This basic yoga balance sequence trains balance, proprioception and body awareness. The crucial thing to remember is to concentrate!
This yoga sequence is designed to strengthen your upper body—shoulders, chest, triceps and core. It’s a great one to do pre-workout.
This classic, hip-focused yoga sequence improves mobility in the spine and hips and stretches the hamstrings, hip flexors and groin.
This slow and steady balance sequence is designed to improve your balance, motor control and nasal breathing technique.
This classic yoga sequence improves mobility in the spine and hips and stretches the calves, hamstrings, hip flexors and lower back.
This one-hour yin session is deeply restorative. We gently stretch the neck and shoulders, spine, hips, hamstrings and calves.
This body scan meditation is designed to transition you from the sympathetic to the parasympathetic nervous response.
This 30-minute full-body cool-down stretches muscles all the way from your neck all the way down to your hamstrings and calves.
This stretch sequence is designed for after your workout if you have little space and no equipment. It's also great for improving flexibility.
This sequence is dedicated to releasing tension in the calves and hamstrings. It's a great one to do in the evening before bed.
This total body post-workout cool-down stretches the shoulders, lats, triceps, lower back, glutes, quads, hips and hamstrings.
In this video, we stretch the neck, shoulders, back, glutes, hamstrings and calves. It's great if you surf or have an anterior pelvic tilt.
In this sequence, we stretch the abs, obliques, hip flexors and lower back. It’s a great one to do after training or at the end of the day.
This cool-down sequence is designed to stretch your hips and hamstrings to protect against pain, stiffness and injury after your workout.
This one-hour total body stretch incorporates 25 poses! It's a great one to do before bed to release tension and correct your alignment.
In this amazing, 30-minute cool-down, we stretch almost every muscle in your body—from the neck and shoulders down to the feet and ankles.
In this sequence, we stretch all the major muscles in your upper body—your neck, shoulders, triceps, chest, lats, upper and lower back.
This cool-down sequence is designed to stretch your shoulders and chest and improve shoulder mobility in every range of motion.
In this comprehensive cool-down stretch, we start at the feet and stretch muscles all the way up to your neck and shoulders.
This 30-minute, yin cool-down is designed to stretch your hips, glutes, groin, quads, IT band, hamstrings, calves and feet.
I designed this sequence to practice directly after your run but these poses are great to drop into after any lower body workout.
This total-body 30-minute yin cool-down is designed to stretch all the major muscles in your upper and lower body.
This sequence is designed to release tension in the calves, hamstrings, glutes, quads and hip flexors and improve mobility in your spine.
This lower body stretch is perfect to practice after any lower body workout, including weightlifting, running and cycling.
This simple routine is designed to release tension in the legs and hips. We stretch the glutes, piriformis, hamstrings, groin, quads and TFL.
This gentle yin sequence is designed to release tension in the calves, hamstrings and hip flexors and mobilise the spine and shoulders.
In this yin sequence, we focus on mobility in the spine and shoulders to improve posture and ease pain and stiffness in the upper body.
This is a powerful combination. We practice just five poses which in combination, improve mobility in all ranges of motion of your hips.
This 30-minute yin video is deeply restorative. It is designed to open up the hips and alleviate lower back stiffness, discomfort or pain.
In this 30-minute yin video, we slowly and carefully stretch the feet, calves and hamstrings and open up the hips in every range of motion.
This yin sequence is the most restorative of the whole series and all you need is a wall. It has to be one of my favourites.
This sequence is designed to release tight hip flexors and alleviate lower back stiffness. These muscles are tight for most athletes.
In this sequence, we target all ranges of hip mobility. We stretch the quads and hip flexors, groin and adductors, glutes and piriformis.
This yin video is designed to release deeply-held tension in the hip flexors. We also stretch the hamstrings, calves, knees and ankles.
If your glutes are tight, you're going to love this video. These poses stretch the gluteus maximus, medius and minimus as well as the piriformis.
This 30-minute flow is designed to stretch the calves, hamstrings and glutes, improve mobility in the hips and alleviate lower back pain.
This sequence is fantastic for releasing deeply-held tension in the quadriceps and stretching the feet, ankles, abs and chest.
This post-workout cool-down is designed to stretch you out all the way from your neck and shoulders down to your feet and ankles.
This sequence is great to practice at the end of a long day. We open up the chest and shoulders and stretch the hamstrings, hips and lower back.
This post-workout cool-down is designed to stretch you out all the way from your neck and shoulders down to your feet and ankles.
This routine focuses on improving flexibility in the hip flexors, groin and hamstrings with some dynamic sequences and static holds.
In this hip-opening sequence, we stretch the hips in all directions, focusing on the hip flexors, hamstrings and groin.
This gentle yin sequence is designed to release tension in the glutes, piriformis and groin to alleviate lower back pain and accelerate recovery.
In this sequence, we practice a number of one-legged standing poses dynamically to improve your balance and proprioception.
This simple core strength sequence covers all the bases. We strengthen the deep core stabilisers, surface-level abs, obliques and lower back.
In this simple yin sequence, we practice just four poses to deeply stretch the feet, ankles, hips, lower back, chest and shoulders.
In this video, we open up the chest, improve mobility in the shoulders, spine and hips and fully activate the parasympathetic nervous system.
This therapeutic session is designed to strengthen and stretch your hamstrings and hips to improve mobility and ensure proper function.
In this therapeutic session, we stretch the hips in all directions to ease pain and stiffness in the hips and lower back.
This flow sequence focuses on improving mobility in the hips. It's the perfect active recovery routine to practice on your day off.
This sequence is great for speeding up recovery, alleviating pain and stiffness in the lower and mid back, and enhancing your sleep.
This simple yin sequence is designed to passively release tension in your groin and adductors to avoid pain and injury in this area.
This yin sequence is a great one to practice after your workout to stretch out the quads, groin and outer hips and open up the chest.
Do you get tight hips and pain in between the shoulder blades from sitting? Then this sequence should give you the relief that you need.
This 30-min video is a total body workout! We strengthen the arms, shoulders, core, hips and legs and finish with an extended release.
This video is designed to alleviate and prevent lower back pain. We stabilise the core, stretch the hips and restore mobility in the spine.
This one-hour recovery video is designed to release tension all the way from your neck and shoulders down to your feet and ankles.
This sequence is designed to stretch out tight hips and hamstrings after your training session to keep you strong, supple and in the game!
This 30-minute mash-up inspired by Peak Pose: Pigeon is designed to stretch the outer hips and glutes and alleviate lower back pain.
In this video, we focus on opening up the hips and hamstrings. It's a super restorative sequence, so it's a great one to do before bed.
Increase shoulder mobility and ease stiffness in the thoracic spine so that you can move more freely and alleviate any neck and shoulder pain.
This sequence focuses on releasing tension in the hamstrings and calves with three variations of Reclining Hand-To-Big-Toe pose.
This restorative upper body yin video focuses on improving mobility in the shoulders and thoracic spine. It should feel wonderful!
In the first video in our new yin yoga series, we focus on hip-opening poses that release tension in the hips and the lower back.
This 30-min sequence is designed to be a balancing masterclass! So much of movement comes down to balance, coordination and body awareness.
This twisting sequence is fantastic for stretching the calves, hamstrings and glutes—muscles that every athlete experiences as tight!
This sequence is fantastic for working the quads and glutes, strengthening the knees, opening up the hips and improving mobility in the spine.
In this restorative sequence, we mobilise the toes, feet and ankles, stretch the calves and hamstrings, and open up the hips.
In this 1-hour sequence, we open up the hips, increase mobility in the spine and shoulders, strengthen the core and improve your balance.
This sequence is a little different. We do all the poses seated and the focus is the neck, shoulders, spine, arms, wrists and hands.
This sequence is designed to activate, engage and strengthen your glutes to stabilise your hips and correct muscular imbalances.
This is a fantastic routine to practice after your workout to release tension in the quads and hip flexors and alleviate lower back pain.
Warrior Flow is a challenging sequence based on the classic warrior poses that increases strength and mobility throughout the body.
This gentle sequence is designed to ease stiffness in the thoracic spine and stretch out the shoulders, back, abs and obliques.
This sequence is designed to improve your balance and core control—indispensable skills for all athletes and highly trainable on your mat.
This could be my favourite Yoga 15 video of all time! It’s a slow and steady, hatha flow that will leave you feeling positively blissed out.
This slow flow sequence is designed to build core strength, improve your balance, stretch the calves and hamstrings and open up the hips.
In this gentle sequence, we improve mobility in the spine and shoulders, stretch the lats, chest and shoulders and alleviate mid/upper back pain.
This restorative mash-up is designed to improve mobility from head to toe. It's a fantastic sequence to release tension throughout the body.
This gentle sequence is designed to ease stiffness in the neck, shoulders and spine. Try to stay relaxed and mindful throughout.
This is your sit-up-free core strength sequence! We strengthen the abs, obliques and lower abs to give you a strong, supple and resilient core.
In this sequence, we build slowly to Pigeon pose to open up the hips, improve spinal mobility and alleviate lower back pain.
In this sequence, we practice a number of exercises to improve strength and mobility in the fingers, hands, wrists and forearms.
In this flow sequence, the primary focus is to improve mobility in the spine. We also open up the hips and challenge your balance.
This sequence builds towards Wheel—an advanced backbend. We mobilise the spine and shoulders and open up the fronts of the hips.
This 30-minute mash-up is for those of you who would like to spend some time working on your Wheel pose— the queen of backbends.
This sequence is designed to loosen up your neck and shoulders to ease stiffness in the upper body and alleviate neck and shoulder pain.
This sequence is designed to help restore structural integrity to the shoulders and strengthen the entire upper body.
In this sequence, we focus on improving functional flexibility in the hamstrings, hip flexors and groin. It's a great one for runners.
This sequence is designed to improve mobility in your mid back and shoulders to relieve interscapular, upper back and neck pain.
This sequence is designed to improve stability in the muscles that support your shoulder blades to alleviate pain and increase mobility.
This sequence is designed to open up the hip flexors and groin, stretch the calves and hamstrings and improve spinal mobility.
This sequence is essentially miraculous! It's designed to prevent and alleviate lower back pain and stretch the hips and hamstrings.
This sequence is designed to improve core stability. We strengthen the abs, lower back and obliques, isometrically and dynamically.
In this sequence, we release tension in the hip flexors and quads and open up the hips with dynamic lunges and deeper, static stretches.
In this sequence, we move through progressively deeper poses, designed to release tight hip flexors and stretch the groin.
This sequence is designed to improve hip stability. Strong, flexible hips are crucial for peak performance and reducing your risk of injury.
In this sequence, we focus on improving flexibility in the hamstrings and calves. Grab two blocks and a strap if you're feeling tight.
Are you up for a challenge? This sequence improves mobility throughout the body and strengthens the wrists, arms and shoulders.
This sequence is designed to improve mobility in the feet and ankles. We also open up the hips and stretch the calves and hamstrings.
This sequence is designed to bulletproof your feet, ankles and knees, strengthen your quads and improve your hip mobility.
This sequence is designed to stretch the external hip rotators—including the glutes and piriformis, as well as the TFL and IT band.
In this extended version of Thoracic Recovery, we spend twice as long in each pose for a deeper release of tension in the upper back.
In this extended version of Lower Back Recovery, we spend twice as long in each pose to allow for a deeper release of tension.
In this extended version of Hip Flexor / Groin Release, we spend twice as long in each pose to release deeply-held tension in the hips.
This sequence combines Shoulder Stability and Knee And Ankle Stability into a 30-minute total body strength mash-up!
This sequence combines Core Stability, Scapular Stability and Hip And Pelvis Stability into a 30-minute stability mash-up.
In this 30-min video we warm up with a dynamic lunge series, flow through the classic hip-opening standing poses and finish on our backs.
This 1-hour sequence is a "best of" the Bulletproof Athlete series. We loosen up the hips, improve spinal mobility and strengthen the core.
This balance sequence is one of my favourites. We transition through a number of Eagle pose variations and finish in Crow pose.
This deeply restorative sequence is designed to release tension and improve suppleness in your spine and shoulders.
Foot And Ankle Mobility is a shorter sequence. We flow through a series of exercises designed to loosen up and mobilise tight feet and ankles.
Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
This comprehensive post-workout stretch targets the calves, hamstrings, glutes, quads, hip flexors, chest, shoulders and triceps.
Rest and Recovery is non-negotiable in the pursuit of peak performance. Hard physical challenges must be met with equally intense recovery.
This Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
This core power sequence gets straight into it. It's an advanced routine that uses balance poses to build core strength and stability.
This gentle cool-down is designed to help you wind down and loosen up after a workout. It's also a great one to practise in the morning.
This 30-Minute Lower Back Pain video is a short version of the 1-hour sequence. We open up the hips and hamstrings and strengthen the core.
Mobility Flow combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
This is a great gentle sequence to do after your workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
This sequence is designed to Mobilise The Joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.
In this sequence, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
Rest Day focuses on increasing mobility in the upper body, mobilising the spine, stretching the calves and hamstrings and opening up the hips.
This 15-Minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.
Performance Booster is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
Box Breathing is a down-regulating breathing technique designed to trigger a state of calm and clarity. It is also known as Four-Square Breath.