Shoe Lace is an excellent TFL stretch. It comes from the yin tradition, in which we typically hold poses for upwards of 3 minutes.
Tag - TFL + IT Band
Outer Hip And TFL Stretch is a great hip-opening sequence that focuses on the hip flexors and outer hips, including the piriformis, TFL and IT Band.
Balance And Core Power gets straight into it. It's an advanced routine that uses balance poses to build core strength and stability.
This gentle Cool-Down is designed to completely relax you after a workout—to release tight muscles and calm your central nervous system.
Hips And Hamstrings is a great gentle sequence to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
360 Hips is a total workout for the hips. We stretch the hips flexors, groin and glutes with progressively more intense hip-opening poses.
Spinal Flow is the final sequence in the Mobility series and it moves fast. It's great for opening up the hips and strengthening the posterior chain.
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control.
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It's one of my favourites to practice after a workout.
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 Hip Openers 3, we flow through progressively deeper poses that stretch the hips from multiple angles. It's a great one to do post-workout.
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 Sun Salutations, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyāsa yoga classes.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
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.
Hip Flexors Stretch combines dynamic and static stretches to release the psoas, loosen up the hips and alleviate lower back pain.
Easy Stretch is a gentle sequence designed to release tension in the shoulders, chest, obliques, hips, hamstrings, calves and ankles.
Total Relaxation is where it's at if you're feeling stiff and achey. We loosen up the calves, hamstrings, hips, back and shoulders.
Supple Back is focussed primarily on mobilising the spine. It's a relaxing sequence that you can practice towards the end of the day.
In Long Hard Day, we loosen up the neck and shoulders, stretch the outer hips, glutes and groin and release tension at the lower and upper back.
Relax The Hips is designed to loosen up the hips and stretch the calves and hamstrings. It's a great one to do after a workout to release tension.
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.
Total Focus is designed to help you develop your powers of focus and concentration, which can be very useful, especially in competition.
Getting Sideways is a challenging, twisting balance sequence that builds strength in the arms, legs and core and improves spinal mobility.