Pigeon pose is one of the best piriformis stretches. The piriformis is one of six muscles responsible for externally rotating the hips.
Tag - Hips
This version of Reclining Spinal Twist is a great IT band stretch. The IT or iliotibial band runs from the outside of your hip down to your knee.
Shoe Lace is an excellent TFL stretch. It comes from the yin tradition, in which we typically hold poses for upwards of 3 minutes.
Runner's Knee is designed to relieve knee pain by strengthening the knees and quads, stretching the hamstrings and improving hip mobility.
This Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
Rest and Recovery is non-negotiable in the pursuit of peak performance. Hard physical challenges must be met with equally intense recovery.
This sequence is designed to Mobilise The Joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.
Mobility Flow combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
For uncomfortably tight hips, Dead Pigeon is your best pose. It's reclining so you don't need a mat and is accessible for most people.
Low Lunge is my favourite pose for releasing tight hip flexors (including the psoas). Adding a Sidebend increases the intensity of the pose.
This advanced Core Workout is designed to strengthen the abs, obliques, transverse abdominis, lower back and pelvic floor.
In Stress Reliever, we flow through poses that stretch your spine in all directions and finish with therapeutic Progressive Muscle Relaxation.
Clear Your Mind draws on three techniques to trigger mental clarity—conscious breathing, balance poses and concentration meditation.
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.
Achy Body is a relaxing sequence that you can do if you're feeling sore from over-training, working hard or exhausting travel commitments.
Fast And Furious loosens up the hips, mobilises the spine and strengthens the wrists and shoulders. It trains a veritable smorgasbord of yoga skills.
Well-Oiled is an advanced flow sequence that requires good upper body strength and flexibility, balance, coordination and body control.
In Balance Flow, we warm up the body with a simple High Lunge flow before launching into a series of challenging balancing poses.
Wheel Flow is an advanced sequence that climaxes in Wheel—an advanced backbend that improves strength and mobility in hips, spine and shoulders.
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
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 Balance Mastery, 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.
In Lower Body Strength 3, we flow through the classic standing postures to build strength in the feet, ankles, knees, hips, quads and glutes.
In Core Strength 3, we practice isometric and concentric-eccentric exercises to strengthen the core—the abs, obliques and lower back.
Upper Body Strength 4 is a toughie. It's designed to give your upper body—your chest, shoulders, arms and wrists—a serious workout.
Lower Body Strength 4 is great for activating the glutes, mobilising the ankles, knees and hips and firing up the muscles in your legs.
In Core Strength 5, 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 Hip Openers 2, we flow through some deeper hip openers, including Low Lunge, Lizard, Half Frog and Reclining Butterfly.
Hip Openers 1 stretches the hips from every angle. Legendary PT Kelly Starrett advises athletes to "Spend as much time in a lunge as you can."
Beginner Twists is one of my favourites. The poses feel amazing and it's great for relieving lower back, upper back, shoulder and neck pain.
In this Calves and Hamstrings sequence, we'll focus on stretching the entire back of the body in a progressive series of Forward Bends.
Pain Killer is designed to release tightness, increase mobility and relieve aches, pains and stiffness throughout the body, naturally.
In Better Posture, we loosen up the wrists, elbows, shoulders, spine and hips and stretch the calves, hamstrings, hips and lower back.
Be Like Water is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
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.
Balance And Stability requires concentration, coordination and core control and improves balance, flexibility, mobility and strength.
Total Focus is designed to help you develop your powers of focus and concentration, which can be very useful, especially in competition.
Moon Landing integrates twists, hip openers and core strengtheners to challenge your balance, flexibility, coordination and proprioception.
Balance Transitions links together a series of tough balancing poses that build strength and stability. Please make sure you are fully warmed up.
In Perfectly Aligned, try to keep your alignment top of mind. This will help to create a sense of stability from which to work on your balance.
Strong And Supple is a fun routine with some novel variations to try. It requires great balance, a strong core and good mobility in the hips.
Getting Sideways is a challenging, twisting balance sequence that builds strength in the arms, legs and core and improves spinal mobility.
Party Tricks is one of the most fun and challenging videos in the entire series. We flow through pretty much all the advanced balancing poses.
Acrobatics is a playful back-bending sequence with some pretty advanced postures. If you're feeling strong and supple, it's a fun one to practice.
In Balance Foundations, we practice some basic yoga balancing poses—Tree and Warrior 3—that also improve hip strength and flexibility.
Take Flight is an advanced Balance sequence that feels a bit like a puzzle. It requires good stability and mobility in the hips.