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