CHOOSE YOUR VIDEO FOR THE DAY
Mobilise And Integrate is great to practice pre-workout to warm you up, take the breaks off and engage muscles throughout your body.
Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
Hold Still is great for improving your balance and proprioception as well as for building strength in the feet, ankles, hips and core.
In this Hip Stability sequence, notice how challenging your balance strengthens the hips and core. This is crucial for preventing back pain.
Depending on your perspective, you’re either going to find Lower Body Strength 5 fun and creative or cruel and unusual punishment.
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.
Back And Shoulder Love is designed to loosen up the neck, shoulders and back—releasing tension to relieve stiffness and alleviate areas of pain.
3-Part Breath is a diaphragmatic breathing exercise that calms your central nervous system and connects you to sensations in your body.
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.
1-Hour Lower Back Pain is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
Lower Body Strength 2 is based on Sun Salutation B, which is similar to Sun A but with some extra standing poses that build strength in the legs.
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.
This advanced Core Workout is designed to strengthen the abs, obliques, transverse abdominis, lower back and pelvic floor.
Moon Landing integrates twists, hip openers and core strengtheners to challenge your balance, flexibility, coordination and proprioception.
Upper Body Strength 3 is focused on building strength in the wrists and shoulders with isometric holds and concentric-eccentric contractions.
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.
Pain Killer is designed to release tightness, increase mobility and relieve aches, pains and stiffness throughout the body, naturally.
Energy Boost is a flow sequence designed to get your blood pumping throughout your body and brain, to energise you and clarify your mind.
Dynamic Flow is one of my favourite routines. It’s great for loosening up the hips, improving spinal mobility and strengthening the core.
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.
Upper Body Strength 5 is a playful and challenging upper body workout that strengthens the wrists, shoulders, chest, triceps and core.
Core Power is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
Achy Body is a relaxing sequence that you can do if you’re feeling sore from over-training, working hard or exhausting travel commitments.
Warrior Flow is a relatively fast-paced vinyasa sequence. The aim with this style of routine is to synchronise your breath and movement.
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
In Spinal Extension, we flex and extend the spine before moving through progressively deeper and more intense back-bending postures.
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.
Clear Your Mind draws on three techniques to trigger mental clarity—conscious breathing, balance poses and concentration meditation.
Deep Release is an intense sequence that opens with Box Breathing, moves through some gentle stretches and finishes with an extended meditation.
Tip The Balance is a fun balance sequence based around Tree pose. Try to stay motionless in the poses and graceful in your transitions.
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.
This 15-Minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.
Wheel Flow is an advanced sequence that climaxes in Wheel—an advanced backbend that improves strength and mobility in hips, spine and shoulders.
True Your Wheels is a fun flow sequence, focused primarily on the hips. We move through many of the classic yoga standing postures.
Mobility And Stability is a great, energising sequence that simultaneously trains mobility, strength, balance and coordination.
In Core Strength 2, try to focus on the integration of your core musculature—the abs, obliques, lower back and pelvic floor.
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.
Foot And Ankle Mobility is a shorter sequence. We flow through a series of exercises designed to loosen up and mobilise tight feet and ankles.
This comprehensive Post-Workout Stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
Well-Oiled is an advanced flow sequence that requires good upper body strength and flexibility, balance, coordination and body control.
Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.
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.
Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control.
Performance Booster is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
This gentle Cool-Down is designed to completely relax you after a workout—to release tight muscles and calm your central nervous system.
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.
This seated Neck and Shoulders sequence is designed to release tightness, improve thoracic spine mobility and relieve upper back pain.
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.
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.
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 this Full Body Stretch, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It’s one of my favourites to practice after a workout.
New Movements is designed to break you out of habitual patterns to improve your mobility, keep you supple and protect you from injury.
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.
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 Balance Foundations, we practice some basic yoga balancing poses—Tree and Warrior 3—that also improve hip strength and flexibility.
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.
Total Relaxation is where it’s at if you’re feeling stiff and achey. We loosen up the calves, hamstrings, hips, back and shoulders.
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 Pain Relief, we flow through some therapeutic stretches for the spine and hips and finish with a long and languorous Body Scan Meditation.
In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors.
In Flexibility Flow, we move through the classics—Sun Salutation A, Lunge Salute, Sun Salutation B, and finish with a hip-opening sequence.
In a Bind tests balance, strength, body control, flexibility and endurance. I ask you to hold some hard poses, so get ready to shake.
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.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
In Upper Body Strength 1, we work the wrists, arms, shoulders, chest, triceps and core. Be mindful of the sensations in your body.
Supple Back is focussed primarily on mobilising the spine. It’s a relaxing sequence that you can practice towards the end of the day.
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.
This Lower Back Therapy video is designed to keep back pain at bay—stretching the hips and hamstrings and strengthening the core.
Total Focus is designed to help you develop your powers of focus and concentration, which can be very useful, especially in competition.
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.
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.
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.
Flow Rider is a classic vinyasa sequence. We flow through many of the archetypal yoga poses including Chair, Warrior 2 and Triangle.
Mobility Flow combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
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.
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.
Upper Body Strength 2 strengthens the wrists, shoulders, chest and core. In this challenging sequence, we combine static and dynamic poses
Beginner Backbends focuses on spinal extension. Backbends are fantastic for improving poor posture, especially if you have to sit a lot.
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.
Upper Body Strength 4 is a toughie. It’s designed to give your upper body—your chest, shoulders, arms and wrists—a serious workout.
In Balance Flow, we warm up the body with a simple High Lunge flow before launching into a series of challenging balancing poses.
Hip Flexors Stretch combines dynamic and static stretches to release the psoas, loosen up the hips and alleviate lower back pain.
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.
In Stress Reliever, we flow through poses that stretch your spine in all directions and finish with therapeutic Progressive Muscle Relaxation.
In Beginner Stretch, we increase flexibility and mobility in muscles throughout the body and get to know some of the basic yoga postures.
In Core Strength 3, we practice isometric and concentric-eccentric exercises to strengthen the core—the abs, obliques and lower back.
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.
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.”
You don’t need any equipment for Yoga For Travel, which means that you can practice it in your hotel room, at work or even at the airport.
Runner’s Knee is designed to relieve knee pain by strengthening the knees and quads, stretching the hamstrings and improving hip mobility.
In Hip Openers 2, we flow through some deeper hip openers, including Low Lunge, Lizard, Half Frog and Reclining Butterfly.
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.
In Core Strength 1, we strengthen the abs, obliques, lower back, pelvis and hips. Try to keep your core engaged throughout the sequence.
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 is designed to strengthen the feet, ankles, knees, quads, glutes and hips. It’s a great one for alleviating knee pain.
Rest Day focuses on increasing mobility in the upper body, mobilising the spine, stretching the calves and hamstrings and opening up the hips.
Sidebends and Hip Openers mobilises the spine, stretches the sides and opens up the hips. We finish with a short breath meditation.
Loosen Up is one of my favourite routines for improving mobility from head to toe, especially in the ankles, knees, hips, spine and shoulders.
Dissolve Tension is a gentle, restorative sequence that focuses on letting of tension to alleviate pain in the upper and lower back.
Balance And Stability requires concentration, coordination and core control and improves balance, flexibility, mobility and strength.
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.
Diaphragmatic Breathing is a relaxing breathing technique in which you breathe deep into your belly, focusing on the sensations of breathing.
In Equal Breathing, your inhalations and exhalations are the same length. This technique is great for focus, clarity and concentration.
Supple Spine is great for reducing stiffness, increasing suppleness and alleviating upper and lower back pain. We extend, flex and rotate the spine.
Take Flight is an advanced Balance sequence that feels a bit like a puzzle. It requires good stability and mobility in the hips.
In Strong Arms, we work the wrists, shoulders, chest and triceps in a Beginner sequence that blends strength, flexibility and mobility.
Lunge Flow focuses on the hips—improving flexibility, increasing mobility and building strength. It’s a great one to do in the morning.
360 Hips is a total workout for the hips. We stretch the hips flexors, groin and glutes with progressively more intense hip-opening poses.
Easy Stretch is a gentle sequence designed to release tension in the shoulders, chest, obliques, hips, hamstrings, calves and ankles.
This Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper 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.
Balance And Core Power gets straight into it. It’s an advanced routine that uses balance poses to build core strength and stability.
In Better Posture, we loosen up the wrists, elbows, shoulders, spine and hips and stretch the calves, hamstrings, hips and lower back.
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.
Mobility Drills is a fast-paced sequence that mobilises the ankles, knees, hips, spine and shoulders. It’s great for getting your heart pumping.
In this routine, we break down the Basic Yoga Poses, as well as Sun Salutation A—a classic series of postures linked together into a flow.
In this Calves and Hamstrings sequence, we’ll focus on stretching the entire back of the body in a progressive series of Forward Bends.
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.
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.
In Beginner Yoga, we break down some basic yoga poses—stretching the hamstrings, opening up the hips and strengthening the core.
Hips And Hamstrings is a great gentle sequence to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
Getting Sideways is a challenging, twisting balance sequence that builds strength in the arms, legs and core and improves spinal mobility.
Fast And Furious loosens up the hips, mobilises the spine and strengthens the wrists and shoulders. It trains a veritable smorgasbord of yoga skills.
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.
Balance Transitions links together a series of tough balancing poses that build strength and stability. Please make sure you are fully warmed up.
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.