CHOOSE YOUR VIDEO FOR THE DAY
Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
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 Beginner Yoga, we break down some basic yoga poses—stretching the hamstrings, opening up the hips 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.
This advanced Core Workout is designed to strengthen the abs, obliques, transverse abdominis, lower back and pelvic floor.
In this advanced upper body sequence, we flow through a series of Plank pose variations and throw in an arm balance for good measure.
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 Beginner Backbends sequence focuses on spinal extension. Backbends counteract the typical rounded-forward seated position.
In this video, twists, hip openers and core strengtheners challenge your balance, control and proprioception. It packs quite a punch.
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 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 And Stability is a great, energising sequence that simultaneously trains mobility, strength, balance and coordination.
Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.
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.
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 pre-workout activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
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.
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 new variations to try. It requires great balance, a strong core and good mobility in the hips.
In this relaxing sequence, we loosen up the neck and shoulders, stretch the outer hips and glutes and release tension at the lower back.
This gentle cool-down is designed to completely relax you after a workout—to release tight muscles and calm the central nervous system.
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.
In Spinal Extension, we flex and extend the spine before moving through progressively deeper and more intense back-bending postures.
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 balance and core strength sequence gets straight into it. It’s an advanced routine that uses balance poses to build your core strength.
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 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 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 sequence, try to continually refine your alignment. This will help to create a sense of stability from which to work on your balance.
Take Flight is an advanced Balance sequence that feels a bit like a puzzle. It requires good stability and mobility in the hips.
This 15-minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.
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.”
Dynamic Flow is one of my favourite routines. It’s great for loosening up the hips, improving spinal mobility and strengthening the core.
360 Hips is a total workout for the hips. We stretch the hips flexors, groin and glutes with progressively more intense hip-opening poses.
Clear Your Mind draws on three techniques to trigger mental clarity—conscious breathing, balancing poses and concentration meditation.
Core Power is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
Mobilise And Integrate is great to practice pre-workout to warm you up, take the breaks off and engage muscles throughout your body.
Back And Shoulder Love is designed to loosen up the neck, shoulders and back—releasing tension throughout your body to alleviate areas of pain.
In this core strength routine, we strengthen the abs, obliques, lower back and hips. Try to keep your core engaged throughout.
Total Relaxation is where it’s at if you’re feeling stiff and achey. We loosen up the calves, hamstrings, hips, back and shoulders.
Mobility Drills is a fast sequence that mobilises the ankles, knees, hips, spine and shoulders. It’s great for getting your heart pumping.
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.
Wheel Flow is an advanced sequence that climaxes in Wheel—an advanced posture that improves strength and mobility in hips, spine and shoulders.
Supple Back is focussed primarily on mobilising the spine. It’s a relaxing sequence that you can practice towards the end of the day.
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.
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
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 sequence is designed to mobilise the joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.
Be Like Water is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
Dissolve Tension is a gentle, restorative sequence that focuses on letting of tension to alleviate pain in the upper and lower back.
This hips and hamstrings sequence is great to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
In this Flexibility Flow, we move through the classic yoga sequences—Sun Salutation A, Lunge Salute and Sun Salutation B.
In this upper body strength workout, we work the wrists, arms, shoulders, chest, triceps and core. Be mindful of the sensations in your body.
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It’s one of my favourites to practice after your workout.
Rest and recovery is non-negotiable in the pursuit of peak performance. “A hard physical challenge must be met with an equally intense recovery.”
Hip Flexors Stretch combines dynamic and static stretches to release the psoas, loosen up the hips and alleviate lower back pain.
In Stress Reliever, we flow through poses that stretch your spine in all directions and finish with therapeutic Progressive Muscle Relaxation.
In this sequence, with play around with shifting your centre of gravity in poses that challenge and enhance your balance and coordination skills.
Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control.
In Balance Flow, we warm up the body with a simple High Lunge flow before launching into a series of challenging balancing poses.
Getting Sideways is a challenging, twisting balance sequence that builds strength in the arms, legs and core and improves spinal mobility.
This routine focuses on upper body mobility and deeper stretches for the calves, hamstrings and groin. We start with Box Breathing for focus.
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.
Runner’s Knee is designed to relieve knee pain by strengthening the knees and quads, stretching the hamstrings and improving hip mobility.
Well-Oiled is an advanced flow sequence that requires good upper body strength and flexibility, balance, coordination and body control.
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.
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.
Lunge Flow focuses on the hips—improving flexibility, increasing mobility and building strength. It’s a great one to do in the morning.
Strengthen the wrists, shoulders, chest and core in this challenging sequence, we flow through some Sun Salutation variations, to
Achy Body is a gentle sequence that you can do if you’re feeling sore from over-training, working hard or exhausting travel commitments.
True Wheels is a fun flow sequence, focused primarily on the hips, in which we move through some of the classic yoga standing postures.
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 great for activating the glutes, mobilising the joints and firing up the muscles in your legs before your workout.
In this beginner yoga sequence, we increase flexibility in muscles throughout the body and get to know some of the basic yoga poses.
Morning Flow is one of my favourites. When I do a slow flow sequence like this in the morning, I feel pretty bulletproof—in body and mind.
In Strong Arms, we work the wrists, shoulders, chest and triceps in a sequence that blends strength and flexibility. Keep your core engaged.
Balance And Stability requires concentration, coordination and core control and improved balance, flexibility, mobility and strength.
This Rest Day sequence focuses on increasing mobility in the spine and upper body, stretching the calves and hamstrings and opening up the hips.
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 this Full Body Stretch, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
Sidebends and Hip Openers mobilises the spine, stretches the sides and opens up the hips. We finish with a short breath meditation.
In this intermediate hip-opening yoga sequence, we flow through some deeper hip openers, including Lizard, Half Frog and Reclining Butterfly.
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.
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.
Easy Stretch is a gentle sequence designed to release tension in the shoulders, chest, obliques, hips, hamstrings, calves and ankles.
In Pain Relief, we flow through some gentle stretching poses for the spine and hips and finish with a long and languorous Body Scan Meditation.
In this sequence, we hold some classic standing poses to build strength in the feet, ankles, knees, hips, quads, glutes and lower back.
In this routine, we burn the quads and glutes in a sequence of Chair and Warrior pose variations, followed by some challenging balancing postures.
Unwind 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.
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 sequence links together a series of challenging balancing poses that build strength in the lower body—the feet, ankles, knees, quads and hips.
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 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, the focus is on joint stability. Holding these isometric poses reduces your risk of injury in the wrists and shoulders.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
Supple Spine is great for reducing stiffness, increasing suppleness and alleviating upper and lower back pain. We extend, flex and rotate the spine.
In Balance Foundations, we practice some basic yoga balancing poses—Tree and Warrior 3—that also improve hip strength and flexibility.
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.
This sequence is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
This sequence is designed to release tightness, increase mobility throughout your body and relieve lingering aches and pains, naturally.
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.
Loosen Up is one of my favourite routines for improving mobility from head to toe, especially in the ankles, knees, hips, spine and shoulders.
This pain-relieving, Flexibility sequence combines standing, seated and reclining twists. Move slowly and mindfully through the poses.
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 Lower Back Therapy video is designed to keep back pain at bay—stretching the hips and hamstrings and strengthening the core.
Performance Booster is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
This Lower Body Strength routine is designed to strengthen the feet, ankles, legs, knees, hips and glutes. It’s great for alleviating knee pain.
Warrior Flow is relatively fast-paced. This style of sequence is called vinyasa. The aim is to synchronise your breath and movement.
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.
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.
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.
This comprehensive post-workout stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
This routine challenges balance, strength, body control, flexibility and endurance. We hold some tough poses, so get ready to shake.
This Core Activation is brutal—not only for the abs, obliques and lower back but also for the shoulders. It’s a great one to do before your workout.
This seated Neck and Shoulders sequence is designed to release tightness, improve thoracic spine mobility and relieve upper back 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.
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.
In this core sequence, we use isometric and concentric-eccentric exercises to strengthen the abs, lower back, and obliques.
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.
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.