In this sequence, we strengthen the abs, obliques, lower back, pelvis and hips. Try to keep your core engaged throughout.
Beginner Backbends focuses on spinal extension. Backbends are fantastic for improving poor posture, especially if you have to sit a lot.
Morning Flow is one of my favourites—to clear the mind and loosen up the body. Slow flow sequences like this one are a great way to start your day.
In Balance Foundations, we practice some basic yoga balancing poses—Tree and Warrior 3—that also improve hip strength and flexibility.
Supple Spine is great for reducing stiffness, increasing suppleness and alleviating upper and lower back pain. We extend, flex and rotate the spine.
This Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
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.
Mobilise And Integrate is great to practice pre-workout to warm you up, take the breaks off and engage muscles throughout your body.
Hold Still is great for improving your balance and proprioception as well as for building strength in the feet, ankles, hips and core.
This sequence is designed to keep lower back pain at bay. We release tension in the hips and hamstrings and strengthen the core.
In this sequence, we train core endurance to maximise power, speed and body control and protect you from lower back pain.
In this sequence, 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.
In this Hip Stability sequence, notice how challenging your balance strengthens the hips and core. This is crucial for preventing back pain.
In Better Posture, we loosen up the wrists, elbows, shoulders, spine and hips and stretch the calves, hamstrings, hips and lower back.
In this challenging sequence, we build strength and stability in the hands, wrists, arms, shoulders, chest, upper back and core.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
New Movements is designed to break you out of habitual patterns to improve your mobility, keep you supple and protect you from injury.
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.
Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.
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.
Rest Day focuses on increasing mobility in the upper body, mobilising the spine, stretching the calves and hamstrings and opening up the hips.
Lunge Flow focuses on the hips—improving flexibility, increasing mobility and building strength. It’s a great one to do in the morning.
This core power sequence gets straight into it. It’s an advanced routine that uses balance poses to build core strength and stability.
Sidebends and Hip Openers mobilises the spine, stretches the sides and opens up the hips. We finish with a short breath 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.
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 sequence is designed to Mobilise The Joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.
Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control.