Runner's Knee is designed to relieve knee pain by strengthening the knees and quads, stretching the hamstrings and improving hip mobility.
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 pre-workout activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
This Mobility Flow combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
This Rest Day sequence focuses on increasing mobility in the spine and upper body, stretching the calves and hamstrings and opening up the hips.
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 Yoga For Travel, which means that you can practice it in your hotel, at work or even at the airport.
Energy Boost is designed to get the blood pumping through your entire body and brain. We flow through many of the classic yoga postures.
Afternoon Kicker is one of my favourites to get the blood pumping, loosen you up and stretch out the kinks. It's a yoga smorgasbord.
Morning Flow is one of my favourites. When I do a slow flow sequence like this in the morning, I feel pretty bulletproof—in body and mind.
This Lower Back Therapy video is designed to keep back pain at bay—stretching the hips and hamstrings and strengthening the core.
In Flow is a great vinyasa sequence to do in the morning to energise your body and clear your mind. Try to practice one breath, one movement.
New Movements is designed to break you out of habitual patterns to improve your mobility, keep you supple and protect you from injury.
Lunge Flow focuses on the hips—improving flexibility, increasing mobility and building strength. It's a great one to do in the morning.
Warrior Flow is relatively fast-paced. This style of sequence is called vinyasa. The aim is to synchronise your breath and movement.
Mobilise And Integrate is great to practice pre-workout to warm you up, take the breaks off and engage muscles throughout your body.
Dynamic Flow is one of my favourite routines. It's great for loosening up the hips, improving spinal mobility and strengthening the core.
360 Hips is a total workout for the hips. We stretch the hips flexors, groin and glutes with progressively more intense hip-opening poses.
Flow Rider is a classic vinyasa sequence. We flow through many of the archetypal yoga poses including Chair, Warrior 2 and Triangle.
Hold Still is great for improving your balance and proprioception as well as for building strength in the feet, ankles, hips and core.
In Spinal Extension, we flex and extend the spine before moving through progressively deeper and more intense back-bending postures.
In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors.
Loosen Up is one of my favourite routines for improving mobility from head to toe, especially in the ankles, knees, hips, spine and shoulders.
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.
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It's one of my favourites to practice after your workout.
Core Power 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 wrists, arms, shoulders, chest, triceps and core. Be mindful of the sensations in your body.
This Lower Body Strength routine is designed to strengthen the feet, ankles, legs, knees, hips and glutes. It's great for alleviating knee pain.
In this 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.
Core endurance maximises power, speed and body control and protects you from lower back pain. Try not to come out of the poses early.
This sequence is great for activating the glutes, mobilising the joints and firing up the muscles in your legs before your workout.
This Core Activation is brutal—not only for the abs, obliques and lower back but also for the shoulders. It's a great one to do before your workout.
In this Flexibility Flow, we move through the classic yoga sequences—Sun Salutation A, Lunge Salute and Sun Salutation B.
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.
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 this intermediate hip-opening yoga sequence, we flow through some deeper hip openers, including Lizard, Half Frog and Reclining Butterfly.
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.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
Sidebends and Hip Openers mobilises the spine, stretches the sides and opens up the hips. We finish with a short breath meditation.
Relax The Hips is designed to loosen up the hips and stretch the calves and hamstrings. It's a great one to do after a workout to release tension.
Flexible Spine includes a couple of more advanced backbends. It's a nice, lazy flow to try if you've been practicing for at least a few months.
In this Hip Stability sequence, notice how challenging your balance builds stability in the hips and core. This can help to prevent lower back pain.
In Skilful Flow, we step up the pace. This sequence is great for improving your balance and also for increasing your hip strength and flexibility.
In Balance Foundations, we practice some basic yoga balancing poses—Tree and Warrior 3—that also improve hip strength and flexibility.