Core Strength 1 ♦︎♦︎
In this sequence, we strengthen the abs, obliques, lower back, pelvis and hips. Try to keep your core engaged throughout.
Beginner Backbends ♦︎
Beginner Backbends focuses on spinal extension. Backbends are fantastic for improving poor posture, especially if you have to sit a lot.
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.
Balance Foundations ♦︎♦︎
In Balance Foundations, we practice some basic yoga balancing poses—Tree and Warrior 3—that also improve hip strength and flexibility.
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.
Pre-Workout Activation ♦︎♦︎
This Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
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.
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.
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.
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.
Core Strength 2 ♦︎♦︎
In this sequence, we train core endurance to maximise power, speed and body control and protect you from lower back pain.
Full Body Stretch ♦︎
In this sequence, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
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.
Hip Stability ♦︎♦︎
In this Hip Stability sequence, notice how challenging your balance strengthens the hips and core. This is crucial for preventing 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.
Upper Body Strength 1 ♦︎♦︎
In this challenging sequence, we build strength and stability in the hands, wrists, arms, shoulders, chest, upper back and core.
Beginner Sidebends ♦︎♦︎
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
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.
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.
Hip-Opening Twists ♦︎
Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.
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.
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.
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.
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.
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.
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.
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.
Mobilise The Joints ♦︎
This sequence is designed to Mobilise The Joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.
Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control.
Deep Release ♦︎♦︎
Deep Release is an intense sequence that opens with Box Breathing, moves through some gentle stretches and finishes with an extended meditation.