CHOOSE YOUR VIDEO FOR THE DAY
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.
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.
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.
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.
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.
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.
This Lower Back Therapy video is designed to keep back pain at bay—stretching the hips and hamstrings and strengthening the core.
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.
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.
This Mobility Flow combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
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.
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.
This sequence uses three techniques to help clear your mind—a breathing exercise, series of balancing poses, and a short meditation.
In this routine, we burn the quads and glutes in a sequence of Chair and Warrior pose variations, followed by some challenging balancing postures.
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.
This sequence is designed to release tightness, increase mobility throughout your body and relieve lingering aches and pains, naturally.
This Rest Day sequence focuses on increasing mobility in the spine and upper body, stretching the calves and hamstrings and opening up the hips.
This Lower Body Strength routine is designed to strengthen the feet, ankles, legs, knees, hips and glutes. It’s great for alleviating knee pain.
This gentle cool-down is designed to completely relax you after a workout—to release tight muscles and calm the central nervous system.
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.
In this intermediate hip-opening yoga sequence, we flow through some deeper hip openers, including Lizard, Half Frog and Reclining Butterfly.
In this sequence, with play around with shifting your centre of gravity in poses that challenge and enhance your balance and coordination skills.
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.
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.
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
In this video, twists, hip openers and core strengtheners challenge your balance, control and proprioception. It packs quite a punch.
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.
This seated Neck and Shoulders sequence is designed to release tightness, improve thoracic spine mobility and relieve upper back pain.
In Strong Arms, we work the wrists, shoulders, chest and triceps in a sequence that blends strength and flexibility. Keep your core engaged.
In this sequence, we hold some classic standing poses to build strength in the feet, ankles, knees, hips, quads, glutes and lower back.
This tricky sequence requires flexibility, strength and balance. Try to see how effortless and smooth you can make your movements.
In this core strength routine, we strengthen the abs, obliques, lower back and hips. Try to keep your core engaged throughout.
Training balance is a great way to build your powers of focus and concentration, which can be very useful, especially in competition.
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.
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
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.
This Beginner Backbends sequence focuses on spinal extension. Backbends counteract the typical rounded-forward seated position.
In this sequence, try to synchronise your breath and movement. I’ll cue the inhalations and exhalations. See if you can stay focused throughout.
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 endurance maximises power, speed and body control and protects you from lower back pain. Try not to come out of the poses early.
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 is designed to break you out of habitual patterns to improve your mobility, keep you supple and protect you from injury.
This advanced Core Workout is designed to strengthen the abs, obliques, transverse abdominis, lower back and pelvic floor.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
This sequence trains mobility, flexibility and strength. It’s great for opening up the hips, improving spinal mobility and strengthening the core.
In this sequence, we warm up the body with a fairly simple High Lunge sequence before launching into some challenging balancing 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 is designed to help you wind down naturally. All the poses are seated or reclining so you can even practice it on your bed.
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.
This sequence is great for activating the glutes, mobilising the joints and firing up the muscles in your legs before your workout.
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.
This comprehensive post-workout stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
This 15-minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.
This pre-workout activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control.
Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.
Supple Spine is great for reducing stiffness, increasing suppleness and alleviating upper and lower back pain. We extend, flex and rotate the spine.
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.
This pain-relieving, Flexibility sequence combines standing, seated and reclining twists. Move slowly and mindfully through the poses.
This routine is one trick after another. Sequencing these complex poses improves coordination, agility, body control and enhances mental focus.
This routine focuses on upper body mobility and deeper stretches for the calves, hamstrings and groin. We start with Box Breathing for focus.
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 mobilises the spine, stretches the sides and opens up the hips. We finish with a short breath meditation.
Twist And Bend combines yoga twists and sidebends to stretch muscles throughout your body. It’s a great one to do after a workout.
Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: “Spend as much time in a lunge as you can.”
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.
This sequence is designed to mobilise the joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.
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.
In this sequence, we flow through some gentle stretching poses and finish with a soothing Body Scan Meditation. It’s pure indulgence.
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 is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
In this Full Body Stretch, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
In this sequence, the focus is on joint stability. Holding these isometric poses reduces your risk of injury in the wrists and shoulders.
In this sequence, we flow smoothly through a continuous series of poses designed to increase flexibility and train new movement patterns.
Balance And Stability requires concentration, coordination and core control and improved balance, flexibility, mobility and strength.
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 is great to practice pre-workout to warm you up, take the breaks off and engage muscles throughout your body.
This balance and core strength sequence gets straight into it. It’s an advanced routine that uses balance poses to build your core strength.
This routine challenges balance, strength, body control, flexibility and endurance. We hold some tough poses, so get ready to shake.
Strengthen the wrists, shoulders, chest and core in this challenging sequence, we flow through some Sun Salutation variations, to
Performance Booster is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
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.
In this advanced upper body sequence, we flow through a series of Plank pose variations and throw in an arm balance for good measure.
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.
In this beginner yoga sequence, we increase flexibility in muscles throughout the body and get to know some of the basic yoga poses.
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.
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.
This routine is one of my favourites to get the blood pumping, stretch out achey muscles, mobilise the spine and loosen up the 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.
This sequence takes place mostly in the sagittal plane (flexion/extension) which gives you a great opportunity to practice and refine your alignment.
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.
This sequence is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
You can use this sequence as a barometer to see how your mobility and flexibility are improving. It climaxes with Wheel pose.
In this Flexibility Flow, we move through the classic yoga sequences—Sun Salutation A, Lunge Salute and Sun Salutation B.
In this core sequence, we use isometric and concentric-eccentric exercises to strengthen the abs, lower back, and obliques.
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 is a gentle, restorative sequence that focuses on letting of tension to alleviate pain in the upper and lower back.
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.
This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.
This sequence builds strength in the legs, hips and core. It requires a high degree of mobility, stability, flexibility and balance.
Rest and recovery is non-negotiable in the pursuit of peak performance. “A hard physical challenge must be met with an equally intense recovery.”
This sequence links together a series of challenging balancing poses that build strength in the lower body—the feet, ankles, knees, quads and hips.
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.
In this back-bending sequence, we flex and extend the spine before moving through progressively deeper and more intense backbends.
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.
In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors.
This challenging, twisting balance sequence builds strength, improves spinal mobility and stretches muscles throughout the body.
Total Relaxation is where it’s at if you’re feeling stiff and achey. We loosen up the calves, hamstrings, hips, back and shoulders.
This Hip Flexor Stretch combines dynamic and static stretches to release the psoas, loosen up the hips and alleviate lower back pain.
Easy Stretch is a gentle sequence designed to release tension in the shoulders, chest, obliques, hips, hamstrings, calves and ankles.
In this upper body strength workout, we work the wrists, arms, shoulders, chest, triceps and core. Be mindful of the sensations in your body.
In this sequence, we move through a series of lunges, twists and sidebends to loosen up your joints and get your body moving.
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 is great for improving your balance and proprioception as well as for building strength in the feet, ankles, hips and core.
Achy Body is a gentle sequence that you can do if you’re feeling sore from over-training, working hard or exhausting travel commitments.
This sequence is a total workout for the hips. We open up the hips flexors, groin and outer hips with progressively more intense poses.
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.
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 combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
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.