CHOOSE YOUR VIDEO FOR THE DAY
In Beginner Yoga, we break down some basic yoga poses—stretching the hamstrings, opening up the hips and strengthening the core.
This sequence is designed to help restore structural integrity to the shoulders and strengthen the entire upper body.
In Equal Breathing, your inhalations and exhalations are the same length. This technique is great for focus, clarity and concentration.
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.
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.
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.
This challenging Sun Salutation sequence is designed to strengthen the wrists, shoulders, chest, triceps and core Sun Salutation.
This seated Neck and Shoulders sequence is designed to release tightness, improve thoracic spine mobility and relieve upper back pain.
Sidebends and Hip Openers mobilises the spine, stretches the sides and opens up the hips. We finish with a short breath meditation.
Hold Still is great for improving your balance and proprioception as well as for building strength in the feet, ankles, hips and core.
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 Spine is great for reducing stiffness, increasing suppleness and alleviating upper and lower back pain. We extend, flex and rotate the spine.
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 this Hip Stability sequence, notice how challenging your balance strengthens the hips and core. This is crucial for preventing back pain.
In Balance Foundations, we practice some basic yoga balancing poses—Tree and Warrior 3—that also improve hip strength and flexibility.
Lunge Flow focuses on the hips—improving flexibility, increasing mobility and building strength. It’s a great one to do in the morning.
Total Relaxation is where it’s at if you’re feeling stiff and achey. We loosen up the calves, hamstrings, hips, back and shoulders.
Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control.
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.
In this sequence, we train core endurance to maximise power, speed and body control and protect you from lower back pain.
Moon Landing integrates twists, hip openers and core strengtheners to challenge your balance, flexibility, coordination and proprioception.
This sequence is designed to improve stability in the muscles that support your shoulder blades to alleviate pain and increase mobility.
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.
Dissolve Tension is a gentle, restorative sequence that focuses on letting of tension to alleviate pain in the upper and lower back.
This sequence is designed to improve hip stability. Strong, flexible hips are crucial for peak performance and reducing your risk of injury.
Warrior Flow is a relatively fast-paced vinyasa sequence. The aim with this style of routine is to synchronise your breath and movement.
Clear Your Mind draws on three techniques to trigger mental clarity—conscious breathing, balance poses and concentration meditation.
In this Full Body Stretch, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
In Stress Reliever, we flow through poses that stretch your spine in all directions and finish with therapeutic Progressive Muscle Relaxation.
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.
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
In Flexibility Flow, we move through the classics—Sun Salutation A, Lunge Salute, Sun Salutation B, and finish with a hip-opening sequence.
This sequence is designed to keep lower back pain at bay. We release tension in the hips and hamstrings and strengthen the core.
Upper Body Strength 5 is a playful and challenging upper body workout that strengthens the wrists, shoulders, chest, triceps and core.
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.
Energy Boost is a flow sequence designed to get your blood pumping throughout your body and brain, to energise you and clarify your mind.
Depending on your perspective, you’re either going to find Lower Body Strength 5 fun and creative or cruel and unusual punishment.
Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
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.
Achy Body is a relaxing sequence that you can do if you’re feeling sore from over-training, working hard or exhausting travel commitments.
This sequence is designed to strengthen the feet, ankles, knees, quads, glutes and hips. It’s also great for opening up the hips.
Flow Rider is a classic vinyasa sequence. We flow through many of the archetypal yoga poses including Chair, Warrior 2 and Triangle.
This sequence is designed to Mobilise The Joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.
This sequence is designed to improve mobility in the feet and ankles. We also open up the hips and stretch the calves and hamstrings.
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.
Loosen Up is one of my favourite routines for improving mobility from head to toe, especially in the ankles, knees, hips, spine and shoulders.
In Balance Flow, we warm up the body with a simple High Lunge flow before launching into a series of challenging balancing poses.
In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors.
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.”
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.
Supple Back is focussed primarily on mobilising the spine. It’s a relaxing sequence that you can practice towards the end of the day.
1-Hour Lower Back Pain is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
Balance Transitions links together a series of tough balancing poses that build strength and stability. Please make sure you are fully warmed up.
This sequence is designed to loosen up your neck and shoulders to ease stiffness in the upper body and alleviate neck and shoulder pain.
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.
This 15-Minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.
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.
Pain Killer is designed to release tightness, increase mobility and relieve aches, pains and stiffness throughout the body, naturally.
Mobility And Stability is a great, energising sequence that simultaneously trains mobility, strength, balance and coordination.
In Strong Arms, we work the wrists, shoulders, chest and triceps in a Beginner sequence that blends strength, flexibility and mobility.
3-Part Breath is a diaphragmatic breathing exercise that calms your central nervous system and connects you to sensations in your body.
Dynamic Flow is one of my favourite routines. It’s great for loosening up the hips, improving spinal mobility and strengthening the core.
Easy Stretch is a gentle sequence designed to release tension in the shoulders, chest, obliques, hips, hamstrings, calves and ankles.
In this Calves and Hamstrings sequence, we’ll focus on stretching the entire back of the body in a progressive series of Forward Bends.
Diaphragmatic Breathing is a relaxing breathing technique in which you breathe deep into your belly, focusing on the sensations of breathing.
Beginner Backbends focuses on spinal extension. Backbends are fantastic for improving poor posture, especially if you have to sit a lot.
In a Bind tests balance, strength, body control, flexibility and endurance. I ask you to hold some hard poses, so get ready to shake.
Getting Sideways is a challenging, twisting balance sequence that builds strength in the arms, legs and core and improves spinal mobility.
In this sequence, we move through progressively deeper poses, designed to release tight hip flexors and stretch the groin.
In this sequence, we introduce Sun Salutation B—a series of poses similar to Sun Salutation A with the addition of some standing poses.
This sequence combines Core Stability, Scapular Stability and Hip And Pelvis Stability into a 30-minute stability mash-up.
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.
In Lower Body Strength 3, we flow through the classic standing postures to build strength in the feet, ankles, knees, hips, quads and glutes.
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.
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It’s one of my favourites to practice after a workout.
360 Hips is a total workout for the hips. We stretch the hips flexors, groin and glutes with progressively more intense hip-opening poses.
In this challenging sequence, we build strength and stability in the hands, wrists, arms, shoulders, chest, upper back and core.
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.
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.
True Your Wheels is a fun flow sequence, focused primarily on the hips. We move through many of the classic yoga standing postures.
Wheel Flow is an advanced sequence that climaxes in Wheel—an advanced backbend that improves strength and mobility in hips, spine and shoulders.
Total Focus is designed to help you develop your powers of focus and concentration, which can be very useful, especially in competition.
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.
In Better Posture, we loosen up the wrists, elbows, shoulders, spine and hips and stretch the calves, hamstrings, hips and lower back.
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.
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.
Core Power is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
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.
Be Like Water is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
In this sequence, we focus on improving flexibility in the hamstrings and hips—primarily the hip flexors and groin. It’s ideal for runners.
Balance And Stability requires concentration, coordination and core control and improves balance, flexibility, mobility and strength.
In this sequence, we strengthen the abs, obliques, lower back, pelvis and hips. Try to keep your core engaged throughout.
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.
This comprehensive Post-Workout Stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
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.
This sequence is designed to bulletproof your feet, ankles and knees, strengthen your quads and improve your hip mobility.
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.
Twist And Bend combines yoga twists and sidebends to stretch muscles throughout your body. It’s a great one to do after a workout.
This sequence is designed to improve core stability. We strengthen the abs, lower back and obliques, isometrically and dynamically.
In Spinal Extension, we flex and extend the spine before moving through progressively deeper and more intense back-bending postures.
Upper Body Strength 3 is focused on building strength in the wrists and shoulders with isometric holds and concentric-eccentric contractions.
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.
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.
Upper Body Strength 4 is a toughie. It’s designed to give your upper body—your chest, shoulders, arms and wrists—a serious workout.
Hips And Hamstrings is a great gentle sequence to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.
In this sequence, we focus on improving flexibility in the hamstrings and calves. Grab two blocks and a strap if you’re feeling tight.
Take Flight is an advanced Balance sequence that feels a bit like a puzzle. It requires good stability and mobility in the hips.
Performance Booster is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
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 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.
Deep Release is an intense sequence that opens with Box Breathing, moves through some gentle stretches and finishes with an extended meditation.
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.
In this gentle, therapeutic sequence, we open up the hips, stretch the calves and hamstrings and improve mobility in the spine.
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.
Mobility Drills is a fast-paced sequence that mobilises the ankles, knees, hips, spine and shoulders. It’s great for getting your heart pumping.
This Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
This sequence is designed to improve mobility in your mid back and shoulders to relieve interscapular, upper back and neck pain.
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.
This sequence combines dynamic and static poses to loosen up tight hips. It’s great for improving suppleness and alleviating back pain.
In More Hamstrings, we practice forward bends to stretch the entire back of the body—the ankles, calves, hamstrings, lower and upper back.
Core Workout is designed to strengthen and stabilise the abs, obliques, deep core stabilisers, lower back and pelvic floor.
Tip The Balance is a fun balance sequence based around Tree pose. Try to stay motionless in the poses and graceful in your transitions.
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.
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.
Rest Day focuses on increasing mobility in the upper body, mobilising the spine, stretching the calves and hamstrings and opening up the hips.
New Movements is designed to break you out of habitual patterns to improve your mobility, keep you supple and protect you from injury.
In Beginner Stretch, we increase flexibility and mobility in muscles throughout the body and get to know some of the basic yoga postures.
In Hip Openers 2, we flow through some deeper hip openers, including Low Lunge, Lizard, Half Frog and Reclining Butterfly.
Mobility Flow combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
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.
Lower Body Strength 4 is great for activating the glutes, mobilising the ankles, knees and hips and firing up the muscles in your legs.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
Mobilise And Integrate is great to practice pre-workout to warm you up, take the breaks off and engage muscles throughout your body.
In Core Strength 3, we practice isometric and concentric-eccentric exercises to strengthen the core—the abs, obliques and lower back.
This sequence combines Shoulder Stability and Knee And Ankle Stability into a 30-minute total body strength mash-up!
Back And Shoulder Love is designed to loosen up the neck, shoulders and back—releasing tension to relieve stiffness and alleviate areas of pain.
Well-Oiled is an advanced flow sequence that requires good upper body strength and flexibility, balance, coordination and body control.
This core power sequence gets straight into it. It’s an advanced routine that uses balance poses to build core strength and stability.
This sequence is essentially miraculous! It’s designed to prevent and alleviate lower back pain and stretch the hips and hamstrings.