Total Athlete 30


A 1-Hour Lower Back Pain sequence for athletes.

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 Yoga For Lower Back Pain ♦︎

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This 30-minute yoga for lower back pain video is a short version of the 1-hour sequence, for days when you’re pushed for time.

Achy Body is designed to soothe and relieve pain.

Achy Body ♦︎

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Achy Body is a gentle sequence that you can do if you’re feeling sore from over-training, working 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 And Core Power ♦︎♦︎♦︎

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This balance and core strength sequence gets straight into it. It’s an advanced routine that uses balance poses to build your core strength.

Basic Yoga Poses is an introductory sequence.

Basic Yoga Poses ♦︎

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

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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This 15-minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.

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.

Advanced Side Plank variation in the Core Workout.

Core Workout ♦︎♦︎♦︎

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This advanced Core Workout is designed to strengthen the abs, obliques, transverse abdominis, lower back 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.

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.

Gentle Flow brings ease back into your body.

Gentle Flow ♦︎

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Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.

Hips And Hamstrings—Dead Pigeon pose.

Hips And Hamstrings ♦︎

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This hips and hamstrings sequence is great to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.

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.

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.

Mobility Flow—start moving like an athlete.

Mobility Flow ♦︎♦︎

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This Mobility Flow 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.

A sequence to release tightness in the neck and shoulders.

Neck And Shoulders ♦︎

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This seated Neck and Shoulders sequence is designed to release tightness, improve thoracic 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 challenges your strength and balance.

Performance Booster ♦︎♦︎♦︎

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

Post-Workout Stretch does exactly what it says on the tin.

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.

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.

Rest And Recovery ♦︎

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Rest and recovery is non-negotiable in the pursuit of peak performance. “A hard physical challenge must be met with an equally intense recovery.”

Rest Day ♦︎♦︎

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This Rest Day sequence focuses on increasing mobility in the spine and upper body, stretching the calves and hamstrings and opening up the hips.

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.

Yoga For Travel standing, strength and flexibility sequence.

Yoga For Travel ♦︎♦︎

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You don’t need any equipment for this Yoga For Travel, which means that you can practice it in your hotel, at work or even at the airport.