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 pain-relieving, Flexibility sequence combines standing, seated and reclining twists. Move slowly and mindfully through the poses.
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.
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.
This routine is designed to keep lower back pain at bay—loosening up the hips, hamstrings, groin and glutes and building core strength.
A strong and integrated core will maximise your power, speed and body control as well as helping to protect you from lower back pain.
Practice this static stretching sequence after your workout to lengthen and release tension in the muscles that you’ve been working.
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.
This flow sequence is designed to break you out of habitual movement patterns to simultaneously improve your strength, flexibility and mobility.
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. We 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 great for mobilising the spine, stretching the sides of the body and opening up the hips. We finish with a short breath meditation.
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.