In this sequence, we release tension in the hip flexors and quads and open up the hips with dynamic lunges and deeper, static stretches.
Category - Flexibility
The flexibility sequences are focused primarily on static stretching plus some dynamic movement and relaxation techniques. The objectives are to increase flexibility, improve range of motion, reduce tension and alleviate pain.
In this sequence, we focus on improving flexibility in the hamstrings and calves. Grab two blocks and a strap if you're feeling tight.
In this sequence, we focus on improving functional flexibility in the hamstrings, hip flexors and groin. It's a great one for runners.
Outer Hip And TFL Stretch is a great hip-opening sequence that focuses on the hip flexors and outer hips, including the piriformis, TFL and IT Band.
This comprehensive Post-Workout Stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
Hips And Hamstrings is a great gentle sequence to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
In this Full Body Stretch, 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.
You don't need any equipment for this sequence, which means that you can practice it in your hotel room or even at the airport before take off.
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
In Beginner Yoga, we break down some basic yoga poses—stretching the hamstrings, opening up the hips and strengthening the core.
In Yoga Foundations, we break down some of the basic yoga poses, as well as Sun Salutation A—a classic series of postures linked into a flow.
In Spinal Extension, we flex and extend the spine before moving through progressively deeper and more intense back-bending postures.
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It's one of my favourites to practice after a workout.
In Flexibility Flow, we move through the classics—Sun Salutation A, Lunge Salute, Sun Salutation B, and finish with a hip-opening sequence.
Depending on the flexibility of your quads and hip flexors, this sequence is either going to be incredibly hard or a walk in the park.
In Hip Openers 3, we flow through progressively deeper poses that stretch the hips from multiple angles. It's a great one to do post-workout.
Twist And Bend combines yoga twists and sidebends to stretch muscles throughout your body. It's a great one to do after a workout.
In More Hamstrings, we practice forward bends to stretch the entire back of the body—the ankles, calves, hamstrings, lower and upper back.
In Hip Openers 2, we flow through some deeper hip openers, including Low Lunge, Lizard, Half Frog and Reclining Butterfly.
In this Deeper Backbends sequence, we open up the front of the body and strengthen the back of the body to improve posture and relieve pain.
In Sun Salutations, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyāsa yoga classes.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
Hip Openers 1 stretches the hips from every angle. Legendary PT Kelly Starrett advises athletes to "Spend as much time in a lunge as you can."
Beginner Twists is one of my favourites. The poses feel amazing and it's great for relieving lower back, upper back, shoulder and neck pain.
In this Calves and Hamstrings sequence, we'll focus on stretching the entire back of the body in a progressive series of Forward Bends.
In Beginner Stretch, we increase flexibility and mobility in muscles throughout the body and get to know some of the basic yoga postures.
In Wheel Prep, we open up the hip flexors, stretch the chest, loosen up the shoulders and activate the glutes, in preparation for Wheel pose.
Beginner Backbends focuses on spinal extension. Backbends are fantastic for improving poor posture, especially if you have to sit a lot.