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 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.
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 Lower Back Therapy video is designed to keep back pain at bay—stretching the hips and hamstrings and strengthening the core.
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.
New Movements is designed to break you out of habitual patterns to improve your mobility, keep you supple and protect you from injury.
In this sequence, we flow through a series of Low Lunge variations to loosen up the hips and hamstrings. We finish with some core exercises.
This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.
Mobilise And Integrate is great to practice pre-workout to warm you up, take the breaks off and engage muscles throughout your body.
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.
Hold Still is great for improving your balance and proprioception as well as for building strength in the feet, ankles, hips and core.
In this back-bending sequence, we flex and extend the spine before moving through progressively deeper and more intense backbends.
In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors.
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.
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It's one of my favourites to practice after your workout.
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 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.
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 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.
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.
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 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.