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Core 30

CORE 30

Core Strength 1 ♦︎♦︎

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

Beginner Backbends ♦︎

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This sequence focuses on spinal extension. Backbends counteract the rounding-forward seated position so prevalent in the modern workplace.

Morning Flow ♦︎♦︎

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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.

Balance Foundations ♦︎♦︎

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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.

Supple Spine ♦︎

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

Pre-Workout Activation ♦︎♦︎

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This pre-workout activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.

Beginner Twists ♦︎

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This pain-relieving, Flexibility sequence combines standing, seated and reclining twists. Move slowly and mindfully through the poses.

Activate + Engage ♦︎♦︎

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This is a great routine to practice in the morning or before a workout to warm up the entire body, loosen up tight spots and activate the core.

Hold Still ♦︎♦︎

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This balance sequence is great for building strength in the core and hips. Try to stay as controlled and graceful as you can in the poses.

Lower Back Therapy ♦︎♦︎

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

Core Strength 2 ♦︎♦︎

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A strong and integrated core will maximise your power, speed and body control as well as helping to protect you from lower back pain.

Full Body Stretch ♦︎

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Practice this static stretching sequence after your workout to lengthen and release tension in the muscles that you’ve been working.

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.

Hip Stability ♦︎♦︎

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

Better Posture ♦︎

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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.

Upper Body Strength 1 ♦︎♦︎

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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.

Beginner Sidebends ♦︎♦︎

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Sidebends stretch muscles throughout the body, improve spinal mobility and alleviate pain in the lower back, shoulders and neck.

New Movements ♦︎♦︎

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This flow sequence is designed to break you out of habitual movement patterns to simultaneously improve your strength, flexibility and mobility.

Skilful Flow ♦︎♦︎

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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.

Twists + Turns ♦︎♦︎

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

Core Strength 4 ♦︎♦︎

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In this sequence we train both core strength and core flexibility. This has great benefits for performance and for reducing the risk of injury.

Rest Day ♦︎♦︎

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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.

Lunge Flow ♦︎♦︎

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

Balance + Core Power ♦︎♦︎♦︎

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This core strength and balancing sequence gets straight into it—culminating in Crow—a fun and challenging arm balance.

Sidebends + Hip Openers ♦︎♦︎

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This sequence is great for mobilising the spine, stretching the sides of the body and opening up the hips. We finish with a short breath meditation.

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.

Twist + Bend ♦︎♦︎

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

Mobilise The Joints ♦︎

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This sequence systematically mobilises all your major joints—the neck, shoulders, elbows, wrists, hips, spine, knees and ankles.

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.

Deep Release ♦︎

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This routine focuses on upper body mobility and deeper stretches for the calves, hamstrings and groin. We start with Box Breathing for focus.