Total Athlete 30

TOTAL ATHLETE 30

1-Hour Lower Back Pain

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This sequence is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.

30-minute yoga sequence to relieve lower back pain.

30-Minute Lower Back Pain

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This gentle sequence is designed to alleviate lower back pain. It’s a short version of the one-hour video, for days when you’re pushed for time.

Achy Body

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This is a gentle sequence you can do if you’re feeling achy from over-training, working too hard or exhausting travel commitments.

Afternoon Kicker

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This routine is one of my favourites to get the blood pumping, stretch out achey muscles, mobilise the spine and loosen up the hips.

Back + Shoulder Love

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This sequence is designed to loosen up the neck, shoulders, spine and back—releasing tension throughout your body to alleviate areas of pain.

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.

Bedtime Yoga

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This is a relaxing sequence that you can do at the end of the day—to help you wind down and prepare your body for a restful night’s sleep.

Beginner Yoga

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In this sequence, we break down some of the basic yoga postures. You can practice it over and over until you feel like you have them mastered.

Body Scan Meditation

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You can practice this 15-minute savasana—that includes a guided body scan—at the end of your routine, post-workout or before bed.

Clear Your Mind

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This sequence uses three techniques to help clear your mind—a breathing exercise, series of balancing poses, and a short meditation.

Cool-Down

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This gentle cool-down is designed to completely relax you after a workout—to release tight muscles and calm the central nervous system.

Core Workout

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This sequence is designed to strengthen the core—the abs, obliques, transverse abdominis, lower back muscles and pelvic floor.

Energy Boost

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This flow sequence moves pretty fast. It’s designed to get the blood pumping and your heart rate up. It focuses on the quads and hips.

Foundational Poses

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In this routine, we break down some basic yoga poses, as well as Sun Salutation A—a classic sequence of poses linked together into a series.

Full Body Stretch

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You can practice this static stretching sequence after a workout to release tension in the muscles that you’ve been working during your session.

Hips + Hamstrings

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This gentle post-workout sequence stretches out the ankles, calves, hamstrings, hip flexors, groin, glutes, piriformis, chest and shoulders.

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 maintaining core strength.

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.

Mobility Flow

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This sequence combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.

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.

Neck + Shoulders

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This gentle seated sequence is designed to release tightness in the neck and shoulders, improve t-spine mobility and relieve upper back pain.

Pain Relief

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In this sequence, we flow through some gentle stretching poses and finish with a soothing Body Scan Meditation. It’s pure indulgence.

Performance Booster

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This routine is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.

Post-Workout Stretch

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This comprehensive post-workout stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.

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.

Rest + Recovery

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“A hard physical challenge must be met with an equally intense recovery. That’s one of the most profound lessons that yoga taught me.”

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.

Stress Reliever

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In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.

Sunday Morning Yoga

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In this sequence, we start with a few rounds of Box-Breathing, mobilise the spine and open up the hips. Try to stay present as you gradually unwind.

Yoga For Travel

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You don’t need any equipment for this standing sequence so you can practice it in your hotel, at work or even at the airport.