VIDEO LIBRARY
CHOOSE YOUR VIDEO FOR THE DAY
Upper Body Strength 4 ♦︎♦︎♦︎
Don’t let anyone tell you that yoga is easy. This sequence is designed to give your upper body—chest, arms and shoulders—a serious workout.
More Hamstrings ♦︎
In yoga, forward bends are how we stretch the ankles, calves and hamstrings but please take care to modify if you have lower back issues.
30-Minute Yoga For Lower Back Pain ♦︎
This 30-minute yoga for lower back pain video is a short version of the 1-hour sequence, for days when you’re pushed for time.
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.
Bedtime Yoga ♦︎
This 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.
Relax The Hips ♦︎♦︎
This video is designed to loosen up the hips and stretch the calves and hamstrings. It’s great post-workout when your muscles are warm.
Lower Back Therapy ♦︎♦︎
This Lower Back Therapy video is designed to keep back pain at bay—stretching the hips and hamstrings and strengthening the core.
Hip Stability ♦︎♦︎
In this Hip Stability sequence, notice how challenging your balance builds stability in the hips and core. This can help to prevent lower back pain.
Sun Salutations ♦︎♦︎
In this routine, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyasa yoga classes.
Mobility Flow ♦︎♦︎
This Mobility Flow combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
Energy Boost ♦︎♦︎♦︎
This flow sequence moves pretty fast. It’s designed to get the blood pumping and your heart rate up. It focuses on the quads and hips.
Perfectly Aligned ♦︎♦︎♦︎
In this sequence, try to continually refine your alignment. This will help to create a sense of stability from which to work on your balance.
Clear Your Mind ♦︎♦︎♦︎
This sequence uses three techniques to help clear your mind—a breathing exercise, series of balancing poses, and a short meditation.
Lower Body Strength 5 ♦︎♦︎♦︎
In this routine, we burn the quads and glutes in a sequence of Chair and Warrior pose variations, followed by some challenging balancing postures.
Mobility Drills ♦︎♦︎♦︎
This sequence is a series of mobility drills for the feet, knees, hips, spine and shoulders. It’s a great one to get your heart pumping.
Pain Killer ♦︎
This sequence is designed to release tightness, increase mobility throughout your body and relieve lingering aches and pains, naturally.
Rest Day ♦︎♦︎
This Rest Day sequence focuses on increasing mobility in the spine and upper body, stretching the calves and hamstrings and opening up the hips.
Lower Body Strength 1 ♦︎♦︎
This Lower Body Strength routine is designed to strengthen the feet, ankles, legs, knees, hips and glutes. It’s great for alleviating knee pain.
Cool-Down ♦︎
This gentle cool-down is designed to completely relax you after a workout—to release tight muscles and calm the central nervous system.
Take Flight ♦︎♦︎♦︎
In this sequence, you can play around with closing your eyes. Notice how it makes even simple poses so much more challenging for your stabilisers.
Hip Openers II ♦︎♦︎
In this intermediate hip-opening yoga sequence, we flow through some deeper hip openers, including Lizard, Half Frog and Reclining Butterfly.
Tip The Balance ♦︎♦︎♦︎
In this sequence, with play around with shifting your centre of gravity in poses that challenge and enhance your balance and coordination skills.
Flexible Spine ♦︎♦︎
This backbending sequence involves a couple of trickier poses. It’s a nice, lazy flow to try if you’ve been practicing for at least a few months.
Strong + Supple ♦︎♦︎♦︎
This is a fun one with some new variations to try. It requires good balancing skills as well as core strength and flexibility in the hips.
Flexibility Basics ♦︎
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
Moon Landing ♦︎♦︎♦︎
In this video, twists, hip openers and core strengtheners challenge your balance, control and proprioception. It packs quite a punch.
Acrobatics ♦︎♦︎♦︎
This back-bending sequence involves some pretty advanced postures. If you’re feeling supple, strong and agile, it’s a fun one to have a bash at.
Neck And Shoulders ♦︎
This seated Neck and Shoulders sequence is designed to release tightness, improve thoracic spine mobility and relieve upper back pain.
Strong Arms ♦︎
In Strong Arms, we work the wrists, shoulders, chest and triceps in a sequence that blends strength and flexibility. Keep your core engaged.
Lower Body Strength 3 ♦︎♦︎♦︎
In this sequence, we hold some classic standing poses to build strength in the feet, ankles, knees, hips, quads, glutes and lower back.
Well-Oiled ♦︎♦︎♦︎
This tricky sequence requires flexibility, strength and balance. Try to see how effortless and smooth you can make your movements.
Core Strength 1 ♦︎♦︎
In this core strength routine, we strengthen the abs, obliques, lower back and hips. Try to keep your core engaged throughout.
Total Focus ♦︎♦︎♦︎
Training balance is a great way to build your powers of focus and concentration, which can be very useful, especially in competition.
Loosen Up ♦︎♦︎
This is a nice one to loosen up the joints—the ankles, knees, hips, spine, shoulders, elbows and wrists. Try to maintain good alignment throughout.
Stress Reliever ♦︎
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
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.
Beginner Backbends ♦︎
This Beginner Backbends sequence focuses on spinal extension. Backbends counteract the typical rounded-forward seated position.
Spinal Flow ♦︎♦︎♦︎
In this sequence, try to synchronise your breath and movement. I’ll cue the inhalations and exhalations. See if you can stay focused throughout.
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.
Core Strength 2 ♦︎♦︎
Core endurance maximises power, speed and body control and protects you from lower back pain. Try not to come out of the poses early.
Core Strength 4 ♦︎♦︎
In this sequence we train both core strength and core flexibility. This has great benefits for performance and for reducing the risk of injury.
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.
Core Workout ♦︎♦︎♦︎
This advanced Core Workout is designed to strengthen the abs, obliques, transverse abdominis, lower back and pelvic floor.
Beginner Sidebends ♦︎♦︎
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
Dynamic Flow ♦︎♦︎
This sequence trains mobility, flexibility and strength. It’s great for opening up the hips, improving spinal mobility and strengthening the core.
Balance Flow ♦︎♦︎♦︎
In this sequence, we warm up the body with a fairly simple High Lunge sequence before launching into some challenging balancing poses.
Basic Yoga Poses ♦︎
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.
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.
Lunge Flow ♦︎♦︎
In this sequence, we flow through a series of Low Lunge variations to loosen up the hips and hamstrings. We finish with some core exercises.
Lower Body Strength 4 ♦︎♦︎
This sequence is great for activating the glutes, mobilising the joints and firing up the muscles in your legs before your workout.
Beginner Yoga ♦︎
In this sequence, we break down some of the basic yoga postures. You can practice it over and over until you feel like you have them mastered.
Post-Workout Stretch ♦︎
This comprehensive post-workout stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
Body Scan Meditation ♦︎
This 15-minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.
Pre-Workout Activation ♦︎♦︎
This pre-workout activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
Revolver ♦︎♦︎♦︎
Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control.
Hip-Opening Twists ♦︎
Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.
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.
In Flow ♦︎♦︎
You will need to have a fair amount of yoga experience to attempt this sequence as the pace is relatively fast and the flow is continuous.
Beginner Twists ♦︎
This pain-relieving, Flexibility sequence combines standing, seated and reclining twists. Move slowly and mindfully through the poses.
Party Tricks ♦︎♦︎♦︎
This routine is one trick after another. Sequencing these complex poses improves coordination, agility, body control and enhances mental focus.
Deep Release ♦︎
This routine focuses on upper body mobility and deeper stretches for the calves, hamstrings and groin. We start with Box Breathing for focus.
Balance Foundations ♦︎♦︎
In this sequence, we’ll learn some basic one-legged balancing poses. Don’t be discouraged if you find these poses tricky to begin with.
Sidebends And Hip Openers ♦︎♦︎
Sidebends and Hip Openers mobilises the spine, stretches the sides and opens up the hips. We finish with a short breath meditation.
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.
Hip Openers I ♦︎
Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: “Spend as much time in a lunge as you can.”
Yoga For Travel ♦︎♦︎
You don’t need any equipment for this Yoga For Travel, which means that you can practice it in your hotel, at work or even at the airport.
Mobilise The Joints ♦︎
This sequence is designed to mobilise the joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.
Morning Flow ♦︎♦︎
When I do a sequence like this in the morning, I feel pretty bulletproof. It’s a great way to stretch out the kinks and get your body moving.
Pain Relief ♦︎
In this sequence, we flow through some gentle stretching poses and finish with a soothing Body Scan Meditation. It’s pure indulgence.
Supple Back ♦︎
This relaxing sequence is focussed primarily on the lower back. If you have weakness or pain here, please listen carefully to your body.
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.
Full Body Stretch ♦︎
In this Full Body Stretch, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
Upper Body Strength 3 ♦︎♦︎♦︎
In this sequence, the focus is on joint stability. Holding these isometric poses reduces your risk of injury in the wrists and shoulders.
Flow Rider ♦︎♦︎
In this sequence, we flow smoothly through a continuous series of poses designed to increase flexibility and train new movement patterns.
Balance And Stability ♦︎♦︎♦︎
Balance And Stability requires concentration, coordination and core control and improved balance, flexibility, mobility and strength.
Hips And Hamstrings ♦︎
This hips and hamstrings sequence is great to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
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.
Balance And Core Power ♦︎♦︎♦︎
This balance and core strength sequence gets straight into it. It’s an advanced routine that uses balance poses to build your core strength.
In A Bind ♦︎♦︎♦︎
This routine challenges balance, strength, body control, flexibility and endurance. We hold some tough poses, so get ready to shake.
Upper Body Strength 2 ♦︎♦︎♦︎
Strengthen the wrists, shoulders, chest and core in this challenging sequence, we flow through some Sun Salutation variations, to
Performance Booster ♦︎♦︎♦︎
Performance Booster is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
Lower Body Strength 2 ♦︎♦︎
In this sequence, we introduce Sun Salutation B which is similar to Sun A but with some extra poses that build strength and endurance in the legs.
Upper Body Strength 5 ♦︎♦︎♦︎
In this advanced upper body sequence, we flow through a series of Plank pose variations and throw in an arm balance for good measure.
Hip Openers III ♦︎♦︎
If tight hips are an issue for you, cycle through multiple different hip-opening sequences so that you don’t get stuck in repeating patterns.
Beginner Stretch ♦︎
In this beginner yoga sequence, we increase flexibility in muscles throughout the body and get to know some of the basic yoga poses.
Unwind ♦︎
This sequence is designed to relax your body and quiet your mind. We bend the spine in all directions. It’s great to do at the end of a long day.
Core Power ♦︎♦︎
This core sequence is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
Afternoon Kicker ♦︎♦︎
This routine is one of my favourites to get the blood pumping, stretch out achey muscles, mobilise the spine and loosen up the hips.
Quads + 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.
True Your Wheels ♦︎♦︎♦︎
This sequence takes place mostly in the sagittal plane (flexion/extension) which gives you a great opportunity to practice and refine your alignment.
Fast + Furious ♦︎♦︎♦︎
This fast-paced routine loosens up the hips, strengthens the wrists and shoulders and rotates the spine. It’s a veritable smorgasbord of yoga skills.
1-Hour Lower Back Pain ♦︎♦︎
This sequence is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
Backbend Flow ♦︎♦︎♦︎
You can use this sequence as a barometer to see how your mobility and flexibility are improving. It climaxes with Wheel pose.
Flexibility Flow ♦︎♦︎
In this Flexibility Flow, we move through the classic yoga sequences—Sun Salutation A, Lunge Salute and Sun Salutation B.
Core Strength 3 ♦︎♦︎♦︎
In this core sequence, we use isometric and concentric-eccentric exercises to strengthen the abs, lower back, and obliques.
Classic Hips ♦︎♦︎
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It’s one of my favourites to practice after your workout.
Dissolve Tension ♦︎
Dissolve Tension is a gentle, restorative sequence that focuses on letting of tension to alleviate pain in the upper and lower back.
Better Posture ♦︎
In this gentle sequence, we stretch the sides, release the lower back and open up the hips. Try to see how easy you can make your breath.
Warrior Flow ♦︎♦︎
This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.
Mobility + Stability ♦︎♦︎♦︎
This sequence builds strength in the legs, hips and core. It requires a high degree of mobility, stability, flexibility and balance.
Rest And Recovery ♦︎
Rest and recovery is non-negotiable in the pursuit of peak performance. “A hard physical challenge must be met with an equally intense recovery.”
Transitions ♦︎♦︎♦︎
This sequence links together a series of challenging balancing poses that build strength in the lower body—the feet, ankles, knees, quads and hips.
Skilful Flow ♦︎♦︎
In this flow-style sequence, we step up the pace. It requires a good level of balance as well as familiarity with the classic standing poses.
Spinal Extension ♦︎♦︎
In this back-bending sequence, we flex and extend the spine before moving through progressively deeper and more intense backbends.
Core Strength 5 ♦︎♦︎♦︎
In this sequence, we work the abs in a series of Plank and Boat pose variations and finish with the mother of all abs stretches—Wheel pose.
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.
Getting Sideways ♦︎♦︎♦︎
This challenging, twisting balance sequence builds strength, improves spinal mobility and stretches muscles throughout the body.
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.
Hip Flexor Stretch ♦︎
This Hip Flexor Stretch combines dynamic and static stretches to release the psoas, loosen up the hips and alleviate lower back pain.
Easy Stretch ♦︎
Easy Stretch is a gentle sequence designed to release tension in the shoulders, chest, obliques, hips, hamstrings, calves and ankles.
Upper Body Strength 1 ♦︎♦︎
In this upper body strength workout, we work the wrists, arms, shoulders, chest, triceps and core. Be mindful of the sensations in your body.
Flex + Flow ♦︎♦︎♦︎
In this sequence, we move through a series of lunges, twists and sidebends to loosen up your joints and get your body moving.
Back + Shoulder Love ♦︎
This sequence is designed to loosen up the neck, shoulders, spine and back—releasing tension throughout your body to alleviate areas of pain.
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.
Achy Body ♦︎
Achy Body is a gentle sequence that you can do if you’re feeling sore from over-training, working hard or exhausting travel commitments.
360 Hips ♦︎♦︎
This sequence is a total workout for the hips. We open up the hips flexors, groin and outer hips with progressively more intense poses.
Wheel Prep ♦︎♦︎♦︎
In this sequence we open up the hip flexors, stretch the chest and activate the glutes, in preparation for one of the deepest yoga backbends.
Long Hard Day ♦︎
In this relaxing sequence, we loosen up the neck and shoulders, stretch the outer hips and glutes and release tension at the lower back.
Gentle Flow ♦︎
Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
Relax ♦︎♦︎
This relaxing sequence is designed to loosen up your hips, spine and shoulders. It’s a great one to do after a workout or at the end of a long day.