This sequence is a great one for mobilising the spine, stretching the sides of the body and opening up the hips. It's one of my favourites.
PICK THE TIME
In the Yoga 15 series, all the videos are tagged by time of day—Morning, Pre-Workout, Post-Workout or Evening. These are just guidelines and by no means written in stone, but they can be a useful tool in designing your schedule. Typically, Strength and Balance sequences are best suited to the Morning, Mobility to Pre-Workout, Flexibility to Post-Workout and Recovery for the evening.
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 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 flow-style sequence, we step up the pace. It requires a good level of balance as well as familiarity with the classic standing poses.
In this sequence, with play around with shifting your centre of gravity in poses that challenge and enhance your balance and coordination skills.
This complex sequence requires concentration, coordination and core strength. It simultaneously challenges balance and body control.
This sequence is a test of balance, strength, body control and endurance. I ask you to hold some difficult poses, so get ready to shake.
Training balance is a great way to build your powers of focus and concentration, which can be very useful, especially in competition.
In this video, twists, hip openers and core strengtheners challenge your balance, control and proprioception. It packs quite a punch.
This sequence links together a series of challenging balancing poses that build strength in the lower body—the feet, ankles, knees, quads and hips.
In this sequence, notice how challenging your balance requires stability in the hips and core. This can help to prevent lower back pain.
In this routine, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyasa yoga classes.
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.
This routine is designed to strengthen the feet, ankles, legs, knees, hips, quads and glutes. It's a great one for alleviating knee pain.
In this yoga for core strength routine we strengthen the abs, obliques, lower back, and hips. Try to keep your core engaged throughout.
In this sequence, we introduce Sun Salutation B which is similar to Sun A but with some extra poses that build strength and endurance in the legs.
An integrated core will maximise your power, speed and control in your sport as well as helping to protect you from persistent lower back pain.
Don't let anyone tell you that yoga is easy. This sequence is designed to give your upper body—chest, arms and shoulders—a serious workout.
This sequence trains mobility, flexibility and strength. It's great for opening up the hips, improving spinal mobility and strengthening the core.
This pre-workout activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
This video is designed to loosen up the hips and stretch the calves and hamstrings. It's great post-workout when your muscles are warm.
This twisting sequence is designed to wring out tension throughout the body, with a specific focus on the spine, abs, obliques and hips.
This back-bending sequence involves some pretty advanced postures. If you're feeling supple, strong and agile, it's a fun one to have a bash at.
In this sequence, we'll focus on the calves, hamstrings, spine, lats and shoulders. It's great for relieving upper and lower back pain.
This sequence focuses on spinal extension. Backbends counteract the rounding-forward seated position so prevalent in ten modern workplace.
This sequence combines standing, seated and reclining twists. Move mindfully through the poses, taking care not to over-rotate your spine.
Sidebends stretch muscles throughout the body, improve spinal mobility and alleviate pain in the lower back, shoulders and neck.
Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: "Spend as much time in a lunge as you can."
This sequence includes some more advanced backbends. Please be cautious, taking the modified version of any pose that feels out of reach.
In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.
In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.
When you slow down your movements, you can actually feel what's going on in your body much better than you thought you could.
This is a gentle sequence designed to release tension in the hips. Loosening your hips can help to relieve lower back pain and increase suppleness.
This sequence is a doozie for both upper and lower back pain. We mobilise the spine and stretch the hips, back, calves and hamstrings.
In this gentle sequence we loosen up the calves, hamstrings, hips, back and shoulders to let go of tension and slow down your mind.
This relaxing sequence is focussed primarily on the lower back. If you have weakness or pain here, please listen carefully to your body.
In this relaxing sequence, we loosen up the neck and shoulders, stretch the outer hips and glutes and release tension at the lower back.
This sequence is designed to release tightness, increase mobility throughout your body and relieve lingering aches and pains, naturally.
This sequence is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
This routine focuses on upper body mobility and deeper stretches for the calves, hamstrings and groin. We start with Box Breathing for focus.