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 - 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.
In this sequence, we focus on improving flexibility in the hamstrings and calves. Grab two blocks and a strap if you're feeling tight.
This sequence combines Core Stability, Scapular Stability and Hip And Pelvis Stability into a 30-minute stability mash-up.
This sequence combines Shoulder Stability and Knee And Ankle Stability into a 30-minute total body strength mash-up!
This sequence is designed to bulletproof your feet, ankles and knees, strengthen your quads and improve your hip mobility.
This sequence is designed to improve hip stability. Strong, flexible hips are crucial for peak performance and reducing your risk of injury.
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 Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
Mobility Flow combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
Rest Day focuses on increasing mobility in the upper body, mobilising the spine, stretching the calves and hamstrings and opening up the hips.
1-Hour Lower Back Pain 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 sequence, which means that you can practice it in your hotel room or even at the airport before take off.
Core Workout is designed to strengthen and stabilise the abs, obliques, deep core stabilisers, lower back and pelvic floor.
Energy Boost is a flow sequence designed to get your blood pumping throughout your body and brain, to energise you and clarify your mind.
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—to clear the mind and loosen up the body. Slow flow sequences like this one are a great way to start your day.
This sequence is designed to keep lower back pain at bay. We release tension in the hips and hamstrings and strengthen 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 a relatively fast-paced vinyasa sequence. The aim with this style of routine 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.
Relax is a lovely restorative sequence, designed to loosen up your hips, spine and shoulders. It's a great one to do at the end of the day.
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It's one of my favourites to practice after a 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 challenging sequence, we build strength and stability in the hands, wrists, arms, shoulders, chest, upper back and core.
This sequence is designed to strengthen the feet, ankles, knees, quads, glutes and hips. It's also great for opening up the hips.
In this sequence, we train core endurance to maximise power, speed and body control and protect you from lower back pain.
Lower Body Strength 4 is great for activating the glutes, mobilising the ankles, knees and hips and firing up the muscles in your legs.
Core Strength 4 is brutal—not only for the abs, obliques and lower back but also for the wrists and shoulders. It's great to do before your 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 Hip Openers 2, we flow through some deeper hip openers, including Low Lunge, Lizard, Half Frog and Reclining Butterfly.
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.
In this sequence, we strengthen the abs, obliques, lower back, pelvis and hips. Try to keep your core engaged throughout.
In this sequence, we introduce Sun Salutation B—a series of poses similar to Sun Salutation A with the addition of some standing poses.
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.
Deep Release is an intense sequence that opens with Box Breathing, moves through some gentle stretches and finishes with an extended meditation.
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 strengthens the hips and core. This is crucial for preventing 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.