In this yoga for core strength routine we strengthen the abs, obliques, lower back and hips. Try to keep your core engaged throughout.
This sequence focuses on spinal extension. Backbends counteract the rounding-forward seated position so prevalent in the modern workplace.
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.
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.
In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.
This pre-workout activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
This sequence combines standing, seated and reclining twists. Move mindfully through the poses, taking care not to over-rotate your 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.
In this sequence, we learn some of the basic yoga balancing poses and play with other ways to throw off your centre of gravity.
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.
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.
You can practice this static stretching sequence after a workout to release tension in the muscles that you’ve been working during your session.
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.
In this sequence, notice how challenging your balance builds stability in the hips and core. This can help to prevent lower back pain.
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.
In this upper body strength workout, we work the arms, shoulders, chest and core in a series of poses that are called arm balances in yoga.
Sidebends stretch muscles throughout the body, improve spinal mobility and alleviate pain in the lower back, shoulders and neck.
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.
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.
This twisting sequence is designed to wring out tension throughout the body, with a specific focus on the spine, abs, obliques and hips.
In this sequence we train both core strength and core flexibility. This has great benefits for performance and for reducing the risk of injury.
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 and groin.
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.
This core strength and balancing sequence gets straight into it—culminating in Crow—a fun and challenging arm balance.
This sequence is a great one for mobilising the spine, stretching the sides of the body and opening up the hips. It’s one of my favourites.
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.
This sequence combines twists and sidebends to stretch muscles throughout the body. Make sure that you are warmed up before you start.
This sequence systematically mobilises all your major joints—the neck, shoulders, elbows, wrists, hips, spine, knees and ankles.
This sequence requires significant proprioception and body control. We play with twisting poses designed to throw you off your balance.
This routine focuses on upper body mobility and deeper stretches for the calves, hamstrings and groin. We start with Box Breathing for focus.