This comprehensive post-workout stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
Tag - Feet + Ankles
This balance and core strength sequence gets straight into it. It's an advanced routine that uses balance poses to build your core strength.
This gentle cool-down is designed to completely relax you after a workout—to release tight muscles and calm the central nervous system.
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 sequence is designed to mobilise the joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.
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.
This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.
This sequence takes place mostly in the sagittal plane (flexion/extension) which gives you a great opportunity to practice and refine your alignment.
This sequence trains mobility, flexibility and strength. It's great for opening up the hips, improving spinal mobility and strengthening the core.
This sequence builds strength in the legs, hips and core. It requires a high degree of mobility, stability, flexibility and balance.
This sequence is a series of mobility drills for the feet, knees, hips, spine and shoulders. It's a great one to get your heart pumping.
Hold Still is great for improving your balance and proprioception as well as for building strength in the feet, ankles, hips and core.
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 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 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.
In this sequence, we hold some classic standing poses to build strength in the feet, ankles, knees, hips, quads, glutes and lower back.
This sequence is great for activating the glutes, mobilising the joints and firing up the muscles in your legs before your workout.
In this routine, we burn the quads and glutes in a sequence of Chair and Warrior pose variations, followed by some challenging balancing postures.
In yoga, forward bends are how we stretch the ankles, calves and hamstrings but please take care to modify if you have lower back issues.
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.
This routine challenges balance, strength, body control, flexibility and endurance. We hold some tough poses, so get ready to shake.
This sequence links together a series of challenging balancing poses that build strength in the lower body—the feet, ankles, knees, quads and hips.
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.
In this sequence, you can play around with closing your eyes. Notice how it makes even simple poses so much more challenging for your stabilisers.