All-Rounder 15

ALL-ROUNDER 15

Flexibility Basics

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

Strong Arms

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

Flow Rider

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

Hold Still

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

Unwind

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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.

Spinal Extension

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In this back-bending sequence, we flex and extend the spine before moving through progressively deeper and more intense backbends.

Quads On Fire

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

Loosen Up

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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.

Revolver

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

Relax

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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.

Classic Hips

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This sequence has you covered for loosening up the hips—hip flexors, glutes, piriformis, groin and adductors. It’s one of my favourites.

Core Power

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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.

Flex + Flow

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In this sequence, we move through a series of lunges, twists and sidebends to loosen up your joints and get your body moving.

Balance Mastery

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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.

Yoga For Sleep

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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.