This core strength and balancing sequence gets straight into it—culminating in Crow—a fun and challenging arm balance.
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.
This routine is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
This sequence is designed to strengthen the core—the abs, obliques, transverse abdominis, lower back muscles and pelvic floor.
This sequence uses three techniques to help clear your mind—a breathing exercise, series of balancing poses, and a short meditation.
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.
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.
This sequence takes place mostly in the sagittal plane (flexion/extension) which gives you a great opportunity to practice and refine your alignment.
This sequence builds strength in the legs, hips and core. It requires a high degree of mobility, stability, flexibility and balance.
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.
This tricky sequence requires flexibility, strength and balance. Try to see how effortless and smooth you can make your movements.
In this sequence, we warm up the body with a fairly simple High Lunge sequence before launching into some challenging balancing poses.
You can use this sequence as a barometer to see how your mobility and flexibility are improving. It climaxes with Wheel pose.
In this sequence, try to synchronise your breath and movement. I'll cue the inhalations and exhalations. See if you can stay focused throughout.
This sequence requires significant proprioception and body control. We play with twisting poses designed to throw you off your balance.
In this sequence, we move through a series of lunges, twists and sidebends to loosen up your joints and get your body moving.
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.
In this challenging sequence, we flow through some Sun Salutation variations, to strengthen the hands, wrists, shoulders, chest and core.
In this sequence, the focus is on joint stability. Holding these isometric poses reduces your risk of injury in the wrists and shoulders.
In this sequence, we hold some classic standing poses to build strength in the feet, ankles, knees, hips, quads, glutes and lower back.
In this core sequence, we use isometric and concentric-eccentric exercises to strengthen the abs, lower back, and obliques.
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.
In this advanced upper body sequence, we flow through a series of Plank pose variations and throw in an arm balance for good measure.
In this routine, we burn the quads and glutes in a sequence of Chair and Warrior pose variations, followed by some challenging balancing postures.
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.
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.
This sequence includes some more advanced backbends. Please be cautious, taking the modified version of any pose that feels out of reach.
In this sequence, with play around with shifting your centre of gravity in poses that challenge and enhance your balance and coordination skills.
This complex sequence requires concentration, coordination and core strength. It simultaneously challenges balance and body control.
This routine challenges balance, strength, body control, flexibility and endurance. We hold some tough poses, so get ready to shake.
Training balance is a great way to build your powers of focus and concentration, which can be very useful, especially in competition.
In this video, twists, hip openers and core strengtheners challenge your balance, control and proprioception. It packs quite a punch.
This sequence links together a series of challenging balancing poses that build strength in the lower body—the feet, ankles, knees, quads and hips.
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.
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.
This challenging, twisting balance sequence builds strength, improves spinal mobility and stretches muscles throughout the body.
This routine is one trick after another. Sequencing these complex poses improves coordination, agility, body control and enhances mental focus.
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.
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.