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.

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Better Posture

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.

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Balance Foundations

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.

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Skilful Flow

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.

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Tip The Balance

In this sequence, with play around with shifting your centre of gravity in poses that challenge and enhance your balance and coordination skills.

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Balance + Stability

This complex sequence requires concentration, coordination and core strength. It simultaneously challenges balance and body control.

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In A Bind

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.

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Total Focus

Training balance is a great way to build your powers of focus and concentration, which can be very useful, especially in competition.

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Moon Landing

In this video, twists, hip openers and core strengtheners challenge your balance, control and proprioception. It packs quite a punch.

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Transitions

This sequence links together a series of challenging balancing poses that build strength in the lower body—the feet, ankles, knees, quads and hips.

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Hip Stability

In this sequence, notice how challenging your balance requires stability in the hips and core. This can help to prevent lower back pain.

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Sun Salutations

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.

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Core Strength 1

In this yoga for core strength routine we strengthen the abs, obliques, lower back, and hips. Try to keep your core engaged throughout.

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Lower Body Strength 2

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.

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Core Strength 2

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.

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Upper Body Strength 4

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.

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Dynamic Flow

This sequence trains mobility, flexibility and strength. It's great for opening up the hips, improving spinal mobility and strengthening the core.

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Relax The Hips

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.

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Twists + Turns

This twisting sequence is designed to wring out tension throughout the body, with a specific focus on the spine, abs, obliques and hips.

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Acrobatics

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.

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Beginner Twists

This sequence combines standing, seated and reclining twists. Move mindfully through the poses, taking care not to over-rotate your spine.

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Hip Openers I

Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: "Spend as much time in a lunge as you can."

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Deeper Backbends

This sequence includes some more advanced backbends. Please be cautious, taking the modified version of any pose that feels out of reach.

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Hip Openers II

In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.

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Youthful Spine

In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.

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Body Awareness

When you slow down your movements, you can actually feel what's going on in your body much better than you thought you could.

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Loose Hips

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.

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Easy Stretch

This sequence is a doozie for both upper and lower back pain. We mobilise the spine and stretch the hips, back, calves and hamstrings.

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Total Relaxation

In this gentle sequence we loosen up the calves, hamstrings, hips, back and shoulders to let go of tension and slow down your mind.

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Supple Back

This relaxing sequence is focussed primarily on the lower back. If you have weakness or pain here, please listen carefully to your body.

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Long Hard Day

In this relaxing sequence, we loosen up the neck and shoulders, stretch the outer hips and glutes and release tension at the lower back.

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Pain Killer

This sequence is designed to release tightness, increase mobility throughout your body and relieve lingering aches and pains, naturally.

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Be Like Water

This sequence is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.

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Deep Release

This routine focuses on upper body mobility and deeper stretches for the calves, hamstrings and groin. We start with Box Breathing for focus.