This pre-workout activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
Category - Intermediate
The Intermediate videos require some yoga experience but not necessarily a great deal. The level of difficulty refers more to the extent of Flexibility or Strength in the athlete rather than on accumulative hours on the mat. These routines span all of the Yoga 15 skills.
This sequence combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
The first half of this routine focuses on increasing mobility in the spine and upper body and the second half on opening up the hips and groin.
This sequence is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
You don't need any equipment for this standing sequence so you can practice it in your hotel, at work or even at the airport.
This routine is one of my favourites to get the blood pumping, stretch out achey muscles, mobilise the spine and loosen up the hips.
When I do a sequence like this in the morning, I feel pretty bulletproof. It's a great way to stretch out the kinks and get your body moving.
This routine is designed to keep lower back pain at bay—loosening up the hips, hamstrings, groin and glutes and maintaining core strength.
You will need to have a fair amount of yoga experience to attempt this sequence as the pace is relatively fast and the flow is continuous.
The aim of the Mobility sequences is to break you out of habitual patterns and incorporate a more diverse range of movements in your training.
In this sequence, we flow through a series of Low Lunge variations to loosen up the hips and hamstrings and finish with some core exercises.
This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.
This is a great routine to warm up the body and activate the core. As athletes, there is a tendency for your spine to get stuck in certain places.
This sequence trains mobility, flexibility and strength. It's great for opening up the hips, improving spinal mobility and strengthening the core.
This sequence is a total workout for the hips. We open up the hips flexors, groin and outer hips with progressively more intense poses.
In this sequence, we flow smoothly through a continuous series of poses designed to increase flexibility and train new movement patterns.
In this sequence, we learn some of the basic yoga balancing poses and play with other ways to throw off your centre of gravity.
In this back-bending sequence, we flex and extend the spine before moving through progressively deeper and more intense backbends.
In this workout, we strengthen the quads, glutes and hips and stretch out the ankles, calves, hamstrings, groin and hip flexors. Buckle up.
This is a nice one to loosen up the joints—the ankles, knees, hips, spine, shoulders, elbows and wrists. Try to maintain good alignment throughout.
This relaxing sequence is designed to loosen up your hips, spine and shoulders. It's a great one to do after a workout or at the end of a long day.
This sequence has you covered for loosening up the hips—hip flexors, glutes, piriformis, groin and adductors. It's one of my favourites.
This core sequence is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
In this upper body strength workout, we work the arms, shoulders, chest and core in a series of poses that are called arm balances in yoga.
This routine is designed to strengthen the feet, ankles, legs, knees, hips, quads and glutes. It's a great one for alleviating knee pain.
In this yoga for core strength routine we strengthen the abs, obliques, lower back and hips. Try to keep your core engaged throughout.
In this sequence, we introduce Sun Salutation B which is similar to Sun A but with some extra poses that build strength and endurance in the legs.
An integrated core will maximise your power, speed and control in your sport as well as helping to protect you from persistent lower back pain.
This sequence is great for activating the glutes, mobilising the joints and firing up the muscles in your legs before your workout.
In this sequence we train both core strength and core flexibility. This has great benefits for performance and for reducing the risk of injury.
In this sequence, we flow through Sun Salutation A + B, Lunge Salute and a hip-opening Sun Salutation to stretch muscles throughout the body.
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.
If tight hips are an issue for you, cycle through multiple different hip-opening sequences so that you don't get stuck in repeating patterns.
This sequence combines twists and sidebends to stretch muscles throughout the body. Make sure that you are warmed up before you start.
In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.
In this routine, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyasa yoga classes.
Sidebends stretch muscles throughout the body, improve spinal mobility and alleviate pain in the lower back, shoulders and neck.
This sequence is a great one for mobilising the spine, stretching the sides of the body and opening up the hips. It's one of my favourites.
This sequence is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
This video is designed to loosen up the hips and stretch the calves and hamstrings. It's great post-workout when your muscles are warm.
This backbending sequence involves a couple of trickier poses. It's a nice, lazy flow to try if you've been practicing for at least a few months.
This twisting sequence is designed to wring out tension throughout the body, with a specific focus on the spine, abs, obliques and hips.
In this sequence, notice how challenging your balance builds stability in the hips and core. This can help to prevent lower back pain.
In this flow-style sequence, we step up the pace. It requires a good level of balance as well as familiarity with the classic standing poses.
In this sequence, we'll learn some basic one-legged balancing poses. Don't be discouraged if you find these poses tricky to begin with.