Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
Tag - Groin + Hip Flexors
This comprehensive post-workout stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
Rest and recovery is non-negotiable in the pursuit of peak performance. “A hard physical challenge must be met with an equally intense recovery."
This gentle cool-down is designed to completely relax you after a workout—to release tight muscles and calm the central nervous system.
This gentle sequence is designed to alleviate lower back pain. It's a short version of the one-hour video, for days when you're pushed for time.
This gentle post-workout sequence stretches out the ankles, calves, hamstrings, hip flexors, groin, glutes, piriformis, chest and shoulders.
Practice this static stretching sequence after your workout to lengthen and release tension in the muscles that you've been working.
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 routine is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
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 is a relaxing sequence that you can do at the end of the day—to help you wind down and prepare your body for a restful night's sleep.
This routine is designed to keep lower back pain at bay—loosening up the hips, hamstrings, groin and glutes and building core strength.
In this sequence, we flow through some gentle stretching poses and finish with a soothing Body Scan Meditation. It’s pure indulgence.
In this sequence, we break down some of the basic yoga postures. You can practice it over and over until you feel like you have them mastered.
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.
This flow sequence is designed to break you out of habitual movement patterns to simultaneously improve your strength, flexibility and mobility.
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.
This is a great routine to practice in the morning or before a workout to warm up the entire body, loosen up tight spots and activate the core.
This fast-paced routine loosens up the hips, strengthens the wrists and shoulders and rotates the spine. It's a veritable smorgasbord of yoga skills.
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 is a total workout for the hips. We open up the hips flexors, groin and outer hips with progressively more intense poses.
This sequence builds strength in the legs, hips and core. It requires a high degree of mobility, stability, flexibility and balance.
This tricky sequence requires flexibility, strength and balance. Try to see how effortless and smooth you can make your movements.
In this sequence, we warm up the body with a fairly simple High Lunge sequence before launching into some challenging balancing poses.
You can use this sequence as a barometer to see how your mobility and flexibility are improving. It climaxes with Wheel pose.
In this sequence, try to synchronise your breath and movement. I'll cue the inhalations and exhalations. See if you can stay focused throughout.
In this sequence, we flow smoothly through a continuous series of poses designed to increase flexibility and train new movement patterns.
This sequence is designed to relax your body and quiet your mind. We bend the spine in all directions. It's great to do at the end of a long day.
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 the ankles, calves, 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 sequence requires significant proprioception and body control. We play with twisting poses designed to throw you off your balance.
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.
In this sequence, we move through a series of lunges, twists and sidebends to loosen up your joints and get your body moving.
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 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.
In this advanced upper body sequence, we flow through a series of Plank pose variations and throw in an arm balance for good measure.
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 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.
In this sequence we open up the hip flexors, stretch the chest and activate the glutes, in preparation for one of the deepest yoga backbends.
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.
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 sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.
This sequence includes some more advanced backbends. Please be cautious, taking the modified version of any pose that feels out of reach.
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.
Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: "Spend as much time in a lunge as you can."
This sequence focuses on spinal extension. Backbends counteract the rounding-forward seated position so prevalent in the modern workplace.
In this beginner yoga sequence, we increase flexibility in muscles throughout the body and get to know some of the basic yoga poses.
In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.
This is a gentle sequence designed to release tension in the hips. Loosening your hips can help to relieve lower back pain and increase suppleness.
This sequence is great for mobilising the spine, stretching the sides of the body and opening up the hips. We finish with a short breath meditation.
In this gentle sequence, we stretch the sides, release the lower back and open up the hips. Try to see how easy you can make your breath.
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 twisting sequence is designed to wring out tension throughout the body, with a specific focus on the spine, abs, obliques and hips.
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, with play around with shifting your centre of gravity in poses that challenge and enhance your balance and coordination skills.
This routine challenges balance, strength, body control, flexibility and endurance. We hold some tough poses, so get ready to shake.
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.