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Category - Beginner

The Beginner videos are suitable for all athletes, even those with little or no yoga experience. They should be a staple in all Yoga For Athlete programs, whatever your level, to ensure that your training is well-rounded. The skills they cover are primarily Recovery and Flexibility.

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Sunday Morning Yoga

In this sequence, we start with a few rounds of Box-Breathing, mobilise the spine and open up the hips. Try to stay present as you gradually unwind.

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Rest + Recovery

"A hard physical challenge must be met with an equally intense recovery. That’s one of the most profound lessons that yoga taught me."

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Cool-Down

This gentle cool-down is designed to completely relax you after a workout—to release tight muscles and calm the central nervous system.

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Hips + Hamstrings

This gentle post-workout sequence stretches out the ankles, calves, hamstrings, hip flexors, groin, glutes, piriformis, chest and shoulders.

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Full Body Stretch

You can practice this static stretching sequence after a workout to release tension in the muscles that you've been working during your session.

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Bedtime Yoga

This is a relaxing sequence that you can do at the end of the day—to help you wind down and prepare your body for a restful night's sleep.

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Stress Reliever

In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.

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Neck + Shoulders

This gentle seated sequence is designed to release tightness in the neck and shoulders, improve t-spine mobility and relieve upper back pain.

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Achy Body

This is a gentle sequence you can do if you're feeling achy from over-training, working too hard or exhausting travel commitments.

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Pain Relief

In this sequence, we flow through some gentle stretching poses and finish with a soothing Body Scan Meditation. It’s pure indulgence.

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Back + Shoulder Love

This sequence is designed to loosen up the neck, shoulders, spine and back—releasing tension throughout your body to alleviate areas of pain.

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Beginner Yoga

In this sequence, we break down some of the basic yoga postures. You can practice it over and over until you feel like you have them mastered.

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Foundational Poses

In this routine, we break down some basic yoga poses, as well as Sun Salutation A—a classic sequence of poses linked together into a series.

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Flexibility Basics

In this sequence, we break down the basic yoga poses, stretch the hips, calves, hamstrings, glutes, triceps and shoulders and twist the spine.

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Strong Arms

In this sequence, we work the chest, shoulders, triceps and wrists. Try to keep your core engaged—your abs, obliques and lower back.

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Unwind

This sequence is designed to relax your body and quiet your mind. We bend the spine in all directions. It's great to do at the end of a long day.

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Yoga For Sleep

This sequence is designed to help you wind down. It's a good one to do at the end of the day to transition you into a night of deep and restful sleep.

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More Hamstrings

In yoga, forward bends are how we stretch the ankles, calves and hamstrings but please take care to modify if you have lower back issues.

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Hip Openers I

Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: "Spend as much time in a lunge as you can."

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Beginner Twists

This sequence combines standing, seated and reclining twists. Move mindfully through the poses, taking care not to over-rotate your spine.

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Take It Easy

In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.

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Body Awareness

When you slow down your movements, you can actually feel what's going on in your body much better than you thought you could.

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Loose Hips

This is a gentle sequence designed to release tension in the hips. Loosening your hips can help to relieve lower back pain and increase suppleness.

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Easy Stretch

This sequence is a doozie for both upper and lower back pain. We mobilise the spine and stretch the hips, back, calves and hamstrings.

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Total Relaxation

In this gentle sequence we loosen up the calves, hamstrings, hips, back and shoulders to let go of tension and slow down your mind.

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Supple Back

This relaxing sequence is focussed primarily on the lower back. If you have weakness or pain here, please listen carefully to your body.

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Long Hard Day

In this relaxing sequence, we loosen up the neck and shoulders, stretch the outer hips and glutes and release tension at the lower back.

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Pain Killer

This sequence is designed to release tightness, increase mobility throughout your body and relieve lingering aches and pains, naturally.

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Better Posture

In this gentle sequence, we stretch the sides, release the lower back and open up the hips. Try to see how easy you can make your breath.

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Deep Release

This routine focuses on upper body mobility and deeper stretches for the calves, hamstrings and groin. We start with Box Breathing for focus.