SELECT YOUR LEVEL

There are 3 levels of difficulty in the Yoga 15 collection—beginner, intermediate and advanced. This can be a great way to organise your yoga schedule, matching the sequence to your level of ability. However, even if you're a yoga pro, it can be equally beneficial to practice easier routines so that you take advantage of everything yoga has to offer.

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Youthful Spine

In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.

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Body Awareness

When you slow down your movements, you can actually feel what's going on in your body much better than you thought you could.

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Loose Hips

This is a gentle sequence designed to release tension in the hips. Loosening your hips can help to relieve lower back pain and increase suppleness.

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Easy Stretch

This sequence is a doozie for both upper and lower back pain. We mobilise the spine and stretch the hips, back, calves and hamstrings.

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Total Relaxation

In this gentle sequence we loosen up the calves, hamstrings, hips, back and shoulders to let go of tension and slow down your mind.

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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.

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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.

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Pain Killer

This sequence is designed to release tightness, increase mobility throughout your body and relieve lingering aches and pains, naturally.

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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.

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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.

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Beginner Twists

This sequence combines standing, seated and reclining twists. Move mindfully through the poses, taking care not to over-rotate your spine.

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Hip Openers I

Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: "Spend as much time in a lunge as you can."

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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.

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Sunday Morning Yoga

In this sequence, we start with a few rounds of Box-Breathing, mobilise the spine and open up the hips. Try to stay present as you gradually unwind.

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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.

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Rest + Recovery

"A hard physical challenge must be met with an equally intense recovery. That’s one of the most profound lessons that yoga taught me."

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Hips + Hamstrings

This gentle post-workout sequence stretches out the ankles, calves, hamstrings, hip flexors, groin, glutes, piriformis, chest and shoulders.

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Full Body Stretch

You can practice this static stretching sequence after a workout to release tension in the muscles that you've been working during your session.

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Foundational Poses

In this routine, we break down some basic yoga poses, as well as Sun Salutation A—a classic sequence of poses linked together into a series.

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Stress Reliever

In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.

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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.

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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.

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Achy Body

This is a gentle sequence you can do if you're feeling achy from over-training, working too hard or exhausting travel commitments.

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Neck + Shoulders

This gentle seated sequence is designed to release tightness in the neck and shoulders, improve t-spine mobility and relieve upper back pain.

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Pain Relief

In this sequence, we flow through some gentle stretching poses and finish with a soothing Body Scan Meditation. It’s pure indulgence.

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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.

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Flexibility Basics

In this sequence, we break down the basic yoga poses, stretch the hips, calves, hamstrings, glutes, triceps and shoulders and twist the spine.

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Strong Arms

In this sequence, we work the chest, shoulders, triceps and wrists. Try to keep your core engaged—your abs, obliques and lower back.

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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.

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Yoga For Sleep

This sequence is designed to help you wind down. It's a good one to do at the end of the day to transition you into a night of deep and restful sleep.

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Be Like Water

This sequence is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.

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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.

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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.

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Twists + Turns

This twisting sequence is designed to wring out tension throughout the body, with a specific focus on the spine, abs, obliques and hips.

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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.

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Hip Stability

In this sequence, notice how challenging your balance requires stability in the hips and core. This can help to prevent lower back pain.

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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.

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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.

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Hip Openers II

In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.

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Twist + Bend

This sequence combines twists and sidebends to stretch muscles throughout the body. Make sure that you are warmed up before you start.

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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.

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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.

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Core Strength 1

In this yoga for core strength routine we strengthen the abs, obliques, lower back, and hips. Try to keep your core engaged throughout.

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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.

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Core Strength 2

An integrated core will maximise your power, speed and control in your sport as well as helping to protect you from persistent lower back pain.

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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.

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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.

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New Movements

The aim of the Mobility sequences is to break you out of habitual patterns and incorporate a more diverse range of movements in your training.

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Lunge Flow

In this sequence, we flow through a series of Low Lunge variations to loosen up the hips and hamstrings and finish with some core exercises.

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Warrior Flow

This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.

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Supple Spine

This is a great routine to warm up the body and activate the core. As athletes, there is a tendency for your spine to get stuck in certain places.

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Dynamic Flow

This sequence trains mobility, flexibility and strength. It's great for opening up the hips, improving spinal mobility and strengthening the core.

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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.

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Mobility Flow

This sequence combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.

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Rest Day

The first half of this routine focuses on increasing mobility in the spine and upper body and the second half on opening up the hips.

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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.

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Afternoon Pick Up

This routine is one of my favourites to get the blood pumping, stretch out achey muscles, mobilise the spine and loosen up the hips.

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Low Back Maintenance

This routine is designed to keep lower back pain at bay—loosening up the hips, hamstrings, groin and glutes and maintaining core strength.

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Flow Rider

In this sequence, we flow smoothly through a continuous series of poses designed to increase flexibility and train new movement patterns.

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Hold Still

In this sequence, we learn some of the basic yoga balancing poses and play with other ways to throw off your centre of gravity.

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Quads On Fire

In this workout, we strengthen the quads, glutes and hips and stretch out the ankles, calves, hamstrings, groin and hip flexors. Buckle up.

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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.

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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.

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Classic Hips

This sequence has you covered for hip openers—the hip flexors, glutes, piriformis, groin and adductors. It's another one of my favourites.

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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.

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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.

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Balance + Stability

This complex sequence requires concentration, coordination and core strength. It simultaneously challenges balance and body control.

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In A Bind

This routine challenges balance, strength, body control, flexibility and endurance. We hold some tough poses, so get ready to shake.

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Total Focus

Training balance is a great way to build your powers of focus and concentration, which can be very useful, especially in competition.

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Moon Landing

In this video, twists, hip openers and core strengtheners challenge your balance, control and proprioception. It packs quite a punch.

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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.

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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.

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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.

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Getting Sideways

This challenging, twisting balance sequence builds strength, improves spinal mobility and stretches muscles throughout the body.

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Party Tricks

This routine is one trick after another. Sequencing these complex poses improves coordination, agility, body control and enhances mental focus.

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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.

This sequence challenges the stabiliser muscles.This sequence challenges the stabiliser muscles.
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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.

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Deeper Backbends

This sequence includes some more advanced backbends. Please be cautious, taking the modified version of any pose that feels out of reach.

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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.

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Core Strength 3

In this core sequence, we use isometric and concentric-eccentric exercises to strengthen the abs, lower back, and obliques.

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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.

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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.

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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.

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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.

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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.

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Well-Oiled

This tricky sequence requires flexibility, strength and balance. Try to see how effortless and smooth you can make your movements.

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Balance Flow

In this sequence, we warm up the body with a fairly simple High Lunge sequence before launching into some challenging balancing poses.

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Backbend Flow

You can use this sequence as a barometer to see how your mobility and flexibility are improving. It climaxes with Wheel pose.

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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.

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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.

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Clear Your Mind

This sequence uses three techniques to help clear your mind—a breathing exercise, series of balancing poses, and a short meditation.

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Core Workout

This sequence is designed to strengthen the core—the abs, obliques, transverse abdominis, lower back muscles and pelvic floor.

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Revolver

This sequence requires significant proprioception and body control. We play with twisting poses designed to throw you off your balance.

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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.

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Balance Mastery

In this balance sequence, 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.