This pre-workout activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
Tag - Hips
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 sequence combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
This sequence systematically mobilises all your major joints—the neck, shoulders, elbows, wrists, hips, spine, knees and ankles.
This sequence is designed to strengthen the core—the abs, obliques, transverse abdominis, lower back muscles and pelvic floor.
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
This sequence uses three techniques to help clear your mind—a breathing exercise, series of balancing poses, and a short meditation.
This flow sequence moves pretty fast. It's designed to get the blood pumping and your heart rate up. It focuses on the quads and hips.
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 gentle seated sequence is designed to release tightness in the neck and shoulders, improve t-spine mobility and relieve upper back pain.
This is a gentle sequence you can do if you're feeling achy from over-training, working hard or exhausting travel commitments.
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 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, we break down the basic yoga poses to stretch the hips, calves, hamstrings, glutes, triceps, shoulders and spine.
In this sequence, we flow smoothly through a continuous series of poses designed to increase flexibility and train new movement patterns.
This balance sequence is great for building strength in the core and hips. Try to stay as controlled and graceful as you can in the poses.
In this balance sequence, focus and control are the aim of the game. Try to keep your transitions smooth and to hold the poses as still as you can.
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 core sequence, we use isometric and concentric-eccentric exercises to strengthen the abs, lower back, and obliques.
Don't let anyone tell you that yoga is easy. This sequence is designed to give your upper body—chest, arms and shoulders—a serious workout.
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 work the abs in a series of Plank and Boat pose variations and finish with the mother of all abs stretches—Wheel pose.
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 flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.
Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: "Spend as much time in a lunge as you can."
This pain-relieving, Flexibility sequence combines standing, seated and reclining twists. Move slowly and mindfully through the poses.
In this sequence, we'll focus on the calves, hamstrings, spine, lats and shoulders. It's great for relieving upper and lower back pain.
This sequence is designed to release tightness, increase mobility throughout your body and relieve lingering aches and pains, naturally.
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 sequence is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
This routine focuses on upper body mobility and deeper stretches for the calves, hamstrings and groin. We start with Box Breathing for focus.
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 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.
This complex sequence requires concentration, coordination and core strength. It simultaneously challenges balance and body control.
Training balance is a great way to build your powers of focus and concentration, which can be very useful, especially in competition.
In this video, twists, hip openers and core strengtheners challenge your balance, control and proprioception. It packs quite a punch.
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, try to continually refine your alignment. This will help to create a sense of stability from which to work on your balance.
This is a fun one with some new variations to try. It requires good balancing skills as well as core strength and flexibility in the hips.
This challenging, twisting balance sequence builds strength, improves spinal mobility and stretches muscles throughout the body.
This routine is one trick after another. Sequencing these complex poses improves coordination, agility, body control and enhances mental focus.
This back-bending sequence involves some pretty advanced postures. If you're feeling supple, strong and agile, it's a fun one to have a bash at.
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.