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Core 30

CORE 30

Baby Locust is a beginner core strength pose.

Core Strength 1 ♦︎♦︎

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In Core Strength 1, we strengthen the abs, obliques, lower back, pelvis and hips. Try to keep your core engaged throughout the sequence.

One-Handed Tiger is a beginner backbend.

Beginner Backbends ♦︎

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Beginner Backbends focuses on spinal extension. Backbends are fantastic for improving poor posture, especially if you have to sit a lot.

Morning Flow is a great slow sequence for the mornings.

Morning Flow ♦︎♦︎

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Morning Flow is one of my favourites. When I do a slow flow sequence like this in the morning, I feel pretty bulletproof in my body and my mind.

Balance Foundations ♦︎♦︎

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In Balance Foundations, we practice some basic yoga balancing poses—Tree and Warrior 3—that also improve hip strength and flexibility.

Supple Spine ♦︎

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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 prepare your body for exercise.

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 is one of my favourites.

Beginner Twists ♦︎

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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.

Mobilise And Integrate ♦︎♦︎

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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 in Tree pose.

Hold Still ♦︎♦︎

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Hold Still is great for improving your balance and proprioception as well as for building strength in the feet, ankles, hips and core.

Lower Back Therapy ♦︎♦︎

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This Lower Back Therapy video is designed to keep back pain at bay—stretching the hips and hamstrings and strengthening the core.

Core endurance maximises power, speed and body control.

Core Strength 2 ♦︎♦︎

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In Core Strength 2, try to focus on the integration of your core musculature—the abs, obliques, lower back and pelvic floor.

Full Body Stretch ♦︎

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In this Full Body Stretch, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.

Loosen Up is an intermediate flow routine.

Loosen Up ♦︎♦︎

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Loosen Up is one of my favourite routines for improving mobility from head to toe, especially in the ankles, knees, hips, spine and shoulders.

Hip Stability is crucial for preventing lower back pain.

Hip Stability ♦︎♦︎

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In this Hip Stability sequence, notice how challenging your balance strengthens the hips and core. This is crucial for preventing back pain.

Better Posture

Better Posture ♦︎

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In Better Posture, we loosen up the wrists, elbows, shoulders, spine and hips and stretch the calves, hamstrings, hips and lower back.

Upper Body Strength 1 strengthens the arms and shoulders.

Upper Body Strength 1 ♦︎♦︎

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In Upper Body Strength 1, we work the wrists, arms, shoulders, chest, triceps and core. Be mindful of the sensations in your body.

Beginner Sidebends stretches the shoulders, obliques and intercostals.

Beginner Sidebends ♦︎♦︎

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Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.

New Movement is designed to break you out of habitual patterns.

New Movements ♦︎♦︎

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New Movements is designed to break you out of habitual patterns to improve your mobility, keep you supple and protect you from injury.

Skilful Flow ♦︎♦︎

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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.

Hip-Opening Twists ♦︎

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Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.

Core Activation is one tough yoga workout.

Core Strength 4 ♦︎♦︎

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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 ♦︎♦︎

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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.

Lunge Flow ♦︎♦︎

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Lunge Flow focuses on the hips—improving flexibility, increasing mobility and building strength. It’s a great one to do in the morning.

Balance And Core Power ♦︎♦︎♦︎

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Balance And Core Power gets straight into it. It’s an advanced routine that uses balance poses to build core strength and stability.

Sidebends and Hip Openers is great for mobilising the spine.

Sidebends And Hip Openers ♦︎♦︎

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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 an intermediate core strengthening sequence.

Core Power ♦︎♦︎

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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 stretches muscles throughout the body.

Twist And Bend ♦︎♦︎

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Twist And Bend combines yoga twists and sidebends to stretch muscles throughout your body. It’s a great one to do after a workout.

Mobilise The Joints ♦︎

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This sequence is designed to Mobilise The Joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.

Revolver requires a high degree of body control.

Revolver ♦︎♦︎♦︎

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Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control.

Deep Release ♦︎ ♦︎

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Deep Release is an intense sequence that opens with Box Breathing, moves through some gentle stretches and finishes with an extended meditation.