VIDEO LIBRARY
Choose from over 180 yoga videos designed specifically to optimise athletic performance and recovery. Most of my videos last 15-minutes but there are also some 30-minute and 1-hour sessions. The videos cover 5 skills—Flexibility, Strength, Balance, Mobility and Recovery to give you everything you need to maximise your athletic potential!
Hip Mobility Flow ♦︎
This flow sequence focuses on improving mobility in the hips. It’s the perfect active recovery routine to practice on your day off.
Diaphragmatic Breathing ♦︎
Diaphragmatic Breathing is a relaxing breathing technique in which you breathe deep into your belly, focusing on the sensations of breathing.
1-Hr Mobility Mastery ♦︎♦︎
In this 1-hour sequence, we open up the hips, increase mobility in the spine and shoulders, strengthen the core and improve your balance.
Ankle / Foot Mobility ♦︎♦︎
This sequence is designed to improve mobility in the feet and ankles. We also open up the hips and stretch the calves and hamstrings.
Acrobatics ♦︎♦︎♦︎
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.
Hip Openers 2 ♦︎♦︎
In Hip Openers 2, we flow through some deeper hip openers, including Low Lunge, Lizard, Half Frog and Reclining Butterfly.
Lower Body Strength 2 ♦︎♦︎
In this sequence, we introduce Sun Salutation B—a series of poses similar to Sun Salutation A with the addition of some standing poses.
Wheel Flow ♦︎♦︎♦︎
Wheel Flow is an advanced sequence that climaxes in Wheel—an advanced backbend that improves strength and mobility in hips, spine and shoulders.
Pain Killer ♦︎
Pain Killer is designed to release tightness, increase mobility and relieve aches, pains and stiffness throughout the body, naturally.
In A Bind ♦︎♦︎♦︎
In a Bind tests balance, strength, body control, flexibility and endurance. I ask you to hold some hard poses, so get ready to shake.
Hamstring / Hip Flexibility ♦︎
In this sequence, we focus on improving functional flexibility in the hamstrings, hip flexors and groin. It’s a great one for runners.
Total Relaxation ♦︎
Total Relaxation is where it’s at if you’re feeling stiff and achey. We loosen up the calves, hamstrings, hips, back and shoulders.
Dynamic Flow ♦︎♦︎
Dynamic Flow is one of my favourite routines. It’s great for loosening up the hips, improving spinal mobility and strengthening the core.
Post-Workout Yin ♦︎♦︎
This yin sequence is a great one to practice after your workout to stretch out the quads, groin and outer hips and open up the chest.
Yin For Your Hamstrings ♦︎
This sequence focuses on releasing tension in the hamstrings and calves with three variations of Reclining Hand-To-Big-Toe pose.
Dissolve Tension ♦︎
Dissolve Tension is a gentle, restorative sequence that focuses on letting of tension to alleviate pain in the upper and lower back.
Core Strength 2 ♦︎♦︎
In this sequence, we train core endurance to maximise power, speed and body control and protect you from lower back pain.
Better Posture ♦︎
In Better Posture, we loosen up the wrists, elbows, shoulders, spine and hips and stretch the calves, hamstrings, hips and lower back.
Neck / Upper Back Mobility ♦︎
This gentle sequence is designed to ease stiffness in the neck, shoulders and spine. Try to stay relaxed and mindful throughout.
Scapular Stability ♦︎♦︎
This sequence is designed to improve stability in the muscles that support your shoulder blades to alleviate pain and increase mobility.
Loosen Up ♦︎♦︎
Loosen Up is one of my favourite routines for improving mobility from head to toe, especially in the ankles, knees, hips, spine and shoulders.
Bedtime Yoga ♦︎
Bedtime Yoga 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.
30-Min Lower Back Relief ♦︎
This 30-minute yin video is deeply restorative. It is designed to open up the hips and alleviate lower back stiffness, discomfort or pain.
Quads On Fire ♦︎♦︎
In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors.
Loosen Tight Hips ♦︎♦︎
This routine focuses on improving flexibility in the hip flexors, groin and hamstrings with some dynamic sequences and static holds.
30-Min Total Body Flow ♦︎♦︎
This 30-min video is a total body workout! We strengthen the arms, shoulders, core, hips and legs and finish with an extended release.
Flow Rider ♦︎♦︎
Flow Rider is a classic vinyasa sequence. We flow through many of the archetypal yoga poses including Chair, Warrior 2 and Triangle.
Upper Body Strength 3 ♦︎♦︎♦︎
Upper Body Strength 3 is focused on building strength in the wrists and shoulders with isometric holds and concentric-eccentric contractions.
Revolver ♦︎♦︎♦︎
Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control.
30-Min Yin Cool-Down 2 ♦︎
This 30-minute, yin cool-down is designed to stretch your hips, glutes, groin, quads, IT band, hamstrings, calves and feet.
1-Hour Deep Recovery ♦︎
This one-hour recovery video is designed to release tension all the way from your neck and shoulders down to your feet and ankles.
Wheel Prep ♦︎♦︎♦︎
In Wheel Prep, we open up the hip flexors, stretch the chest, loosen up the shoulders and activate the glutes, in preparation for Wheel pose.
Sidebend Progression ♦︎♦︎
This could be my favourite Yoga 15 video of all time! It’s a slow and steady, hatha flow that will leave you feeling positively blissed out.
Core Strength 5 ♦︎♦︎♦︎
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.
Hip Openers 1 ♦︎
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.”
30-Minute Hip-Opening Yin ♦︎
In this extended version of Hip Flexor / Groin Release, we spend twice as long in each pose to release deeply-held tension in the hips.
Foot / Ankle Recovery ♦︎
In this restorative sequence, we mobilise the toes, feet and ankles, stretch the calves and hamstrings, and open up the hips.
Yoga For Travel ♦︎♦︎
You don’t need any equipment for this sequence, which means that you can practice it in your hotel room or even at the airport before take off.
Relax ♦︎♦︎
Relax is a lovely restorative sequence, designed to loosen up your hips, spine and shoulders. It’s a great one to do at the end of the day.
30-Min Outer Hip Stretch ♦︎
This 30-minute mash-up inspired by Peak Pose: Pigeon is designed to stretch the outer hips and glutes and alleviate lower back pain.
Hip Stability ♦︎♦︎
In this Hip Stability sequence, notice how challenging your balance strengthens the hips and core. This is crucial for preventing back pain.
Stress Reliever ♦︎
In Stress Reliever, we flow through poses that stretch your spine in all directions and finish with therapeutic Progressive Muscle Relaxation.
Beginner Twists ♦︎
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.
Post-Workout Stretch ♦︎♦︎
This comprehensive Post-Workout Stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
Yin For Spine + Shoulders ♦︎
Increase shoulder mobility and ease stiffness in the thoracic spine so that you can move more freely and alleviate any neck and shoulder pain.
Core Stability ♦︎
This sequence is designed to improve core stability. We strengthen the abs, lower back and obliques, isometrically and dynamically.
Spinal Extension ♦︎♦︎
In Spinal Extension, we flex and extend the spine before moving through progressively deeper and more intense back-bending postures.
1-Hour Lower Back Pain ♦︎♦︎
1-Hour Lower Back Pain is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
30-Minute Bedtime Yin ♦︎
In this video, we open up the chest, improve mobility in the shoulders, spine and hips and fully activate the parasympathetic nervous system.
Core Power Balance ♦︎♦︎♦︎
This core power sequence gets straight into it. It’s an advanced routine that uses balance poses to build core strength and stability.
Perfectly Aligned ♦︎♦︎♦︎
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.
New Movements ♦︎♦︎
New Movements is designed to break you out of habitual patterns to improve your mobility, keep you supple and protect you from injury.
Groin And Hip Flexors ♦︎♦︎
This sequence is designed to open up the hip flexors and groin, stretch the calves and hamstrings and improve spinal mobility.
Flex And Flow ♦︎♦︎♦︎
In Flex And Flow, we move through a series of lunges, twists and sidebends to loosen up your joints and improve your range of motion.
Balance Transitions ♦︎♦︎♦︎
Balance Transitions links together a series of tough balancing poses that build strength and stability. Please make sure you are fully warmed up.
Beginner Sidebends ♦︎♦︎
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
30-Minute Lower Back Pain ♦︎
This 30-Minute Lower Back Pain video is a short version of the 1-hour sequence. We open up the hips and hamstrings and strengthen the core.
Skilful Flow ♦︎♦︎
In this sequence, we step up the pace. It’s great for improving your balance and also for increasing your hip strength and flexibility.
Spine And Hips ♦︎
This sequence is designed to release tension in the calves, hamstrings, glutes, quads and hip flexors and improve mobility in your spine.
Lower Back Recovery ♦︎
This sequence is essentially miraculous! It’s designed to prevent and alleviate lower back pain and stretch the hips and hamstrings.
Sidebends And Hips ♦︎♦︎
Sidebends and Hip Openers mobilises the spine, stretches the sides and opens up the hips. We finish with a short breath meditation.
In Flow ♦︎♦︎
In Flow is a great vinyasa sequence to do in the morning to energise your body and clear your mind. Try to practice one breath, one movement.
Balance / Core Control ♦︎♦︎
This sequence is designed to improve your balance and core control—indispensable skills for all athletes and highly trainable on your mat.
Peak Pose: Pigeon ♦︎♦︎
In this sequence, we build slowly to Pigeon pose to open up the hips, improve spinal mobility and alleviate lower back pain.
Hip-Opening Twists ♦︎
Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.
Classic Hips ♦︎♦︎
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It’s one of my favourites to practice after a workout.
Intense Quad Stretch ♦︎♦︎
This is a fantastic routine to practice after your workout to release tension in the quads and hip flexors and alleviate lower back pain.
Yin For Your Posture ♦︎
Do you get tight hips and pain in between the shoulder blades from sitting? Then this sequence should give you the relief that you need.
Performance Booster ♦︎♦︎♦︎
Performance Booster is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
Party Tricks ♦︎♦︎♦︎
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.
Hip Flexor Yin Stretch ♦︎
This yin video is designed to release deeply-held tension in the hip flexors. We also stretch the hamstrings, calves, knees and ankles.
Wrist / Forearm Mobility ♦︎
In this sequence, we practice a number of exercises to improve strength and mobility in the fingers, hands, wrists and forearms.
Hold Still ♦︎♦︎
Hold Still is great for improving your balance and proprioception as well as for building strength in the feet, ankles, hips and core.
Beginner Yoga ♦︎
In this sequence, we break down some basic yoga poses—stretching the hamstrings, opening up the hips and strengthening the core.
Calves And Hamstrings ♦︎
In this Calves and Hamstrings sequence, we’ll focus on stretching the entire back of the body in a progressive series of Forward Bends.
30-Minute Total Stability ♦︎♦︎
This sequence combines Shoulder Stability and Knee And Ankle Stability into a 30-minute total body strength mash-up!
Strong And Supple ♦︎♦︎♦︎
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.
Supple Back ♦︎
Supple Back is focussed primarily on mobilising the spine. It’s a relaxing sequence that you can practice towards the end of the day.
Hip Openers 3 ♦︎♦︎
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.
Thoracic Recovery ♦︎
This sequence is designed to improve mobility in your mid back and shoulders to relieve interscapular, upper back and neck pain.
Total Body Cool-Down ♦︎
This post-workout cool-down is designed to stretch you out all the way from your neck and shoulders down to your feet and ankles.
Hamstrings + Calves ♦︎♦︎
In this sequence, we focus on improving flexibility in the hamstrings and calves. Grab two blocks and a strap if you’re feeling tight.
Knee And Ankle Stability ♦︎♦︎
This sequence is designed to bulletproof your feet, ankles and knees, strengthen your quads and improve your hip mobility.
End Of Day Stretch ♦︎
This sequence is great to practice at the end of a long day. We open up the chest and shoulders and stretch the hamstrings, hips and lower back.
Lats / Shoulder Mobility ♦︎
In this gentle sequence, we improve mobility in the spine and shoulders, stretch the lats, chest and shoulders and alleviate mid/upper back pain.
Post-Training Stretch ♦︎
This sequence is designed to stretch out tight hips and hamstrings after your training session to keep you strong, supple and in the game!
Yin For Hip + Spine Mobility ♦︎
This sequence is great for speeding up recovery, alleviating pain and stiffness in the lower and mid back, and enhancing your sleep.
Tip The Balance ♦︎♦︎♦︎
Tip The Balance is a fun balance sequence based around Tree pose. Try to stay motionless in the poses and graceful in your transitions.
Mobilise The Joints ♦︎
This sequence is designed to Mobilise The Joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.
Yin For Your Shoulders ♦︎
This restorative upper body yin video focuses on improving mobility in the shoulders and thoracic spine. It should feel wonderful!
Yin For Flexible Hips ♦︎♦︎
In this sequence, we target all ranges of hip mobility. We stretch the quads and hip flexors, groin and adductors, glutes and piriformis.
30-Minute Lower Back Yin ♦︎
In this extended version of Lower Back Recovery, we spend twice as long in each pose to allow for a deeper release of tension.
Rest And Recovery ♦︎
Rest and Recovery is non-negotiable in the pursuit of peak performance. Hard physical challenges must be met with equally intense recovery.
Pain Relief ♦︎
In this gentle, therapeutic sequence, we open up the hips, stretch the calves and hamstrings and improve mobility in the spine.
Mobility Flow ♦︎♦︎
Mobility Flow combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
Fast And Furious ♦︎♦︎♦︎
Fast And Furious loosens up the hips, mobilises the spine and strengthens the wrists and shoulders. It trains a veritable smorgasbord of yoga skills.
Core Power ♦︎♦︎
Core Power is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
Easy Stretch ♦︎
Easy Stretch is a gentle sequence designed to release tension in the shoulders, chest, obliques, hips, hamstrings, calves and ankles.
Deep Glute Stretch Yin ♦︎♦︎
If your glutes are tight, you’re going to love this video. These poses stretch the gluteus maximus, medius and minimus as well as the piriformis.
Glutes + Lower Back Yin ♦︎
This gentle yin sequence is designed to release tension in the glutes, piriformis and groin to alleviate lower back pain and accelerate recovery.
Equal Breathing ♦︎
In Equal Breathing, your inhalations and exhalations are the same length. This technique is great for focus, clarity and concentration.
Flexibility Basics ♦︎
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
Getting Sideways ♦︎♦︎♦︎
Getting Sideways is a challenging, twisting balance sequence that builds strength in the arms, legs and core and improves spinal mobility.
Mobilise And Integrate ♦︎♦︎
Mobilise And Integrate is great to practice pre-workout to warm you up, take the breaks off and engage muscles throughout your body.
Quads And Hip Flexors ♦︎♦︎
In this sequence, we release tension in the hip flexors and quads and open up the hips with dynamic lunges and deeper, static stretches.
Upper Body Strength 1 ♦︎♦︎
In this challenging sequence, we build strength and stability in the hands, wrists, arms, shoulders, chest, upper back and core.
Deep Quad Stretch Yin ♦︎♦︎
This sequence is fantastic for releasing deeply-held tension in the quadriceps and stretching the feet, ankles, abs and chest.
Core Strength 1 ♦︎♦︎
In this sequence, we strengthen the abs, obliques, lower back, pelvis and hips. Try to keep your core engaged throughout.
Full Body Stretch ♦︎
In this sequence, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
Yin For Hips + Hamstrings ♦︎
In this video, we focus on opening up the hips and hamstrings. It’s a super restorative sequence, so it’s a great one to do before bed.
Long Hard 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.
Core / Balance ♦︎♦︎♦︎
Balance And Stability requires concentration, coordination and core control and improves balance, flexibility, mobility and strength.
Stretch Out Your Legs ♦︎
This simple routine is designed to release tension in the legs and hips. We stretch the glutes, piriformis, hamstrings, groin, quads and TFL.
30-Min Wheel Practice ♦︎♦︎♦︎
This 30-minute mash-up is for those of you who would like to spend some time working on your Wheel pose— the queen of backbends.
Relax The Hips ♦︎♦︎
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.
True Your Wheels ♦︎♦︎♦︎
True Your Wheels is a fun flow sequence, focused primarily on the hips. We move through many of the classic yoga standing postures.
4-7-8 Breath ♦︎
4-7-8 Breath is a relaxing breathing technique in which your exhalations are twice as long as your inhalations. It’s great to practice before bed.
Lower Body Strength 3 ♦︎♦︎♦︎
In Lower Body Strength 3, we flow through the classic standing postures to build strength in the feet, ankles, knees, hips, quads and glutes.
Moon Landing ♦︎♦︎♦︎
Moon Landing integrates twists, hip openers and core strengtheners to challenge your balance, flexibility, coordination and proprioception.
Spinal Flow ♦︎♦︎♦︎
In this flow sequence, the primary focus is to improve mobility in the spine. We also open up the hips and challenge your balance.
3-Part Breath ♦︎
3-Part Breath is a diaphragmatic breathing exercise that calms your central nervous system and connects you to sensations in your body.
Lower Back Therapy ♦︎♦︎
This sequence is designed to keep lower back pain at bay. We release tension in the hips and hamstrings and strengthen the core.
Energy Boost ♦♦
Energy Boost is a flow sequence designed to get your blood pumping throughout your body and brain, to energise you and clarify your mind.
More Hamstrings ♦︎
In More Hamstrings, we practice forward bends to stretch the entire back of the body—the ankles, calves, hamstrings, lower and upper back.
Lower Body Strength 1 ♦︎♦︎
This sequence is designed to strengthen the feet, ankles, knees, quads, glutes and hips. It’s also great for opening up the hips.
Classic Warrior Flow ♦︎♦︎♦︎
Warrior Flow is a challenging sequence based on the classic warrior poses that increases strength and mobility throughout the body.
Take Flight ♦︎♦︎♦︎
Take Flight is an advanced Balance sequence that feels a bit like a puzzle. It requires good stability and mobility in the hips.
Upper Body Yin Release ♦︎
In this yin sequence, we focus on mobility in the spine and shoulders to improve posture and ease pain and stiffness in the upper body.
Lower Back Yin ♦︎
In the first video in our new yin yoga series, we focus on hip-opening poses that release tension in the hips and the lower back.
30-Min Hip + Hamstring Yin ♦︎
In this 30-minute yin video, we slowly and carefully stretch the feet, calves and hamstrings and open up the hips in every range of motion.
Body Scan Meditation ♦︎
This 15-Minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.
Yoga For Sleep ♦︎
Yoga For Sleep is designed to help you wind down naturally. All the poses are seated or reclining so you can even practice it on your bed.
Cool-Down Stretch ♦︎
This gentle cool-down is designed to help you wind down and loosen up after a workout. It’s also a great one to practise in the morning.
Balance Mastery ♦︎♦︎♦︎
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.
Post-Run Cool-Down ♦︎
I designed this sequence to practice directly after your run but these poses are great to drop into after any lower body workout.
360 Hips ♦︎♦︎
360 Hips is a total workout for the hips. We stretch the hips flexors, groin and glutes with progressively more intense hip-opening poses.
Balance Flow ♦︎♦︎♦︎
In Balance Flow, we warm up the body with a simple High Lunge flow before launching into a series of challenging balancing poses.
WFH Stretches ♦︎
This sequence is a little different. We do all the poses seated and the focus is the neck, shoulders, spine, arms, wrists and hands.
Yoga Foundations ♦︎
In Yoga Foundations, we break down some of the basic yoga poses, as well as Sun Salutation A—a classic series of postures linked into a flow.
Beginner Backbends ♦︎
Beginner Backbends focuses on spinal extension. Backbends are fantastic for improving poor posture, especially if you have to sit a lot.
30-Min Full Body Stretch ♦︎
This restorative mash-up is designed to improve mobility from head to toe. It’s a fantastic sequence to release tension throughout the body.
Lunge Flow ♦︎♦︎
Lunge Flow focuses on the hips—improving flexibility, increasing mobility and building strength. It’s a great one to do in the morning.
1-Hr Bulletproof Athlete ♦︎♦︎
This 1-hour sequence is a “best of” the Bulletproof Athlete series. We loosen up the hips, improve spinal mobility and strengthen the core.
30-Min Hip-Opening Flow ♦︎♦︎
This 30-minute mash-up combines sections from each of the Flexibility sequences in Bulletproof Athlete into a hip-opening flow.
Lower Body Strength 5 ♦︎♦︎♦︎
Depending on your perspective, you’re either going to find Lower Body Strength 5 fun and creative or cruel and unusual punishment.
Back And Shoulder Love ♦︎
Back And Shoulder Love is designed to loosen up the neck, shoulders and back—releasing tension to relieve stiffness and alleviate areas of pain.
Mobility And Stability ♦︎♦︎♦︎
Mobility And Stability is a great, energising sequence that simultaneously trains mobility, strength, balance and coordination.
Rest Day ♦︎♦︎
Rest Day focuses on increasing mobility in the upper body, mobilising the spine, stretching the calves and hamstrings and opening up the hips.
Hip Flexor / Groin Release ♦︎
In this sequence, we move through progressively deeper poses, designed to release tight hip flexors and stretch the groin.
No Prop Yin ♦︎♦︎
In this simple yin sequence, we practice just four poses to deeply stretch the feet, ankles, hips, lower back, chest and shoulders.
Yin Against The Wall ♦︎
This yin sequence is the most restorative of the whole series and all you need is a wall. It has to be one of my favourites.
Neck And Shoulder Relief ♦︎
This seated neck and shoulders sequence is designed to ease stiffness, improve thoracic spine mobility and relieve upper back pain.
30-Min Glute Engagement ♦︎♦︎
This sequence is designed to activate, engage and strengthen your glutes to stabilise your hips and correct muscular imbalances.
30-Min Legs + Glutes ♦︎
This 30-minute flow is designed to stretch the calves, hamstrings and glutes, improve mobility in the hips and alleviate lower back pain.
Sun Salutations ♦︎♦︎
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.
30-Min Back Pain Relief ♦︎♦︎
This video is designed to alleviate and prevent lower back pain. We stabilise the core, stretch the hips and restore mobility in the spine.
Morning Flow ♦︎♦︎
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.
Be Like Water ♦︎
Be Like Water is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
Flexibility Flow ♦︎♦︎
In Flexibility Flow, we move through the classics—Sun Salutation A, Lunge Salute, Sun Salutation B, and finish with a hip-opening sequence.
Balance Training ♦︎♦︎
In this sequence, we practice a number of one-legged standing poses dynamically to improve your balance and proprioception.
Box Breathing ♦︎
Box Breathing is a down-regulating breathing technique designed to trigger a state of calm and clarity. It is also known as Four-Square Breath.
Lower Body Stretch ♦︎
This lower body stretch is perfect to practice after any lower body workout, including weightlifting, running and cycling.
Shoulder Stability ♦︎
This sequence is designed to help restore structural integrity to the shoulders and strengthen the entire upper body.
Flexible Spine ♦︎♦︎
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.
Upper Body Strength 5 ♦︎♦︎♦︎
Upper Body Strength 5 is a playful and challenging upper body workout that strengthens the wrists, shoulders, chest, triceps and core.
Stable Core ♦︎
This simple core strength sequence covers all the bases. We strengthen the deep core stabilisers, surface-level abs, obliques and lower back.
Strong Arms ♦︎
In Strong Arms, we work the wrists, shoulders, chest and triceps in a Beginner sequence that blends strength, flexibility and mobility.
Neck / Shoulder Recovery ♦︎
This sequence is designed to loosen up your neck and shoulders to ease stiffness in the upper body and alleviate neck and shoulder pain.
Unwind ♦︎
Unwind is designed to relax your body and quiet your mind. We stretch the spine in all directions. It’s a great one to do at the end of a long day.
Hip And Pelvis Stability ♦︎♦︎
This sequence is designed to improve hip stability. Strong, flexible hips are crucial for peak performance and reducing your risk of injury.
Twist And Bend ♦︎♦︎
Twist And Bend combines yoga twists and sidebends to stretch muscles throughout your body. It’s a great one to do after a workout.
Hamstrings + TFL ♦︎
This therapeutic session is designed to strengthen and stretch your hamstrings and hips to improve mobility and ensure proper function.
Deeper Backbends ♦︎♦︎♦︎
In this Deeper Backbends sequence, we open up the front of the body and strengthen the back of the body to improve posture and relieve pain.
Peak Pose: Wheel ♦︎♦︎♦︎
This sequence builds towards Wheel—an advanced backbend. We mobilise the spine and shoulders and open up the fronts of the hips.
Core Strength 4 ♦︎♦︎
Core Strength 4 is brutal—not only for the abs, obliques and lower back but also for the wrists and shoulders. It’s great to do before your workout.
Slow Flow ♦︎♦︎
This slow flow sequence is designed to build core strength, improve your balance, stretch the calves and hamstrings and open up the hips.
Quads And Hips ♦︎♦︎
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.
Core Strength 3 ♦︎♦︎♦︎
In Core Strength 3, we practice isometric and concentric-eccentric exercises to strengthen the core—the abs, obliques and lower back.
Supple Spine ♦︎
Supple Spine is great for reducing stiffness, increasing suppleness and alleviating upper and lower back pain. We extend, flex and rotate the spine.
Head-To-Toe Cool-Down ♦︎
In this comprehensive cool-down stretch, we start at the feet and stretch muscles all the way up to your neck and shoulders.
30-Min Balance Blaster ♦︎♦︎♦︎
This 30-min sequence is designed to be a balancing masterclass! So much of movement comes down to balance, coordination and body awareness.
Hamstring + Hip Flexor Yin ♦︎
This gentle yin sequence is designed to release tension in the calves, hamstrings and hip flexors and mobilise the spine and shoulders.
30-Minute Upper Back Yin ♦︎
In this extended version of Thoracic Recovery, we spend twice as long in each pose for a deeper release of tension in the upper back.
Total Hip Stretch ♦︎
This sequence combines dynamic and static poses to loosen up tight hips. It’s great for improving suppleness and alleviating back pain.
Bow Flow ♦︎♦︎♦︎
Bow Flow is the final sequence in the Mobility series. It’s great for opening up the hips and strengthening the posterior chain.
Shoulder Stretch ♦︎
This cool-down sequence is designed to stretch your shoulders and chest and improve shoulder mobility in every range of motion.
Ultimate Yin For Your Hips ♦︎
This is a powerful combination. We practice just five poses which in combination, improve mobility in all ranges of motion of your hips.
Total Hip Mobility ♦︎
In this hip-opening sequence, we stretch the hips in all directions, focusing on the hip flexors, hamstrings and groin.
Glutes And Piriformis ♦︎♦︎
This sequence is designed to stretch the external hip rotators—including the glutes and piriformis, as well as the TFL and IT band.
Lower Body Strength 4 ♦︎♦︎
Lower Body Strength 4 is great for activating the glutes, mobilising the ankles, knees and hips and firing up the muscles in your legs.
T-Spine / Scapula Mobility ♦︎
This gentle sequence is designed to ease stiffness in the thoracic spine and stretch out the shoulders, back, abs and obliques.
Hips And Hamstrings ♦︎
Hips And Hamstrings is a great gentle sequence to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
Upper Body Stretch ♦︎
In this sequence, we stretch all the major muscles in your upper body—your neck, shoulders, triceps, chest, lats, upper and lower back.
Revolved Balance Flow ♦︎♦︎
This sequence is fantastic for working the quads and glutes, strengthening the knees, opening up the hips and improving mobility in the spine.
Gentle Flow ♦︎
Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
Upper Body Strength 4 ♦︎♦︎♦︎
Upper Body Strength 4 is a toughie. It’s designed to give your upper body—your chest, shoulders, arms and wrists—a serious workout.
Core Workout ♦︎♦︎
Core Workout is designed to strengthen and stabilise the abs, obliques, deep core stabilisers, lower back and pelvic floor.
Mobility Drills ♦︎♦︎♦︎
Mobility Drills is a fast-paced sequence that mobilises the ankles, knees, hips, spine and shoulders. It’s great for getting your heart pumping.
Pre-Workout Activation ♦︎♦︎
This Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
Intense Glute Stretch ♦︎♦︎
This twisting sequence is fantastic for stretching the calves, hamstrings and glutes—muscles that every athlete experiences as tight!