In this beginner yoga sequence, we increase flexibility in muscles throughout the body and get to know some of the basic yoga poses.
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What does your body need today? Flexibility, Mobility, Strength, Balance, Recovery or Mental Training? Click on an image below, to find out more about the sequence—the level of difficulty, key poses and objectives, and tags at the bottom of the page that will take you to other similar routines.
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."
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.
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 yoga, forward bends are how we stretch the ankles, calves and hamstrings but please take care to modify if you have lower back issues.
This sequence combines twists and sidebends to stretch muscles throughout the body. Make sure that you are warmed up before you start.
If tight hips are an issue for you, cycle through multiple different hip-opening sequences so that you don't get stuck in repeating patterns.
In this sequence we open up the hip flexors, stretch the chest and activate the glutes, in preparation for one of the deepest yoga backbends.
Depending on the flexibility of your quads and hip flexors, this sequence is either going to be incredibly hard or a walk in the park.
In this sequence, we flow through Sun Salutation A + B, Lunge Salute and a hip-opening Sun Salutation to stretch muscles throughout the body.
This comprehensive post-workout stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
This gentle post-workout sequence stretches out the ankles, calves, hamstrings, hip flexors, groin, glutes, piriformis, chest and shoulders.
You can practice this static stretching sequence after a workout to release tension in the muscles that you've been working during your session.
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.
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.
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.
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.
In this sequence, we break down the basic yoga poses, stretch the hips, calves, hamstrings, glutes, triceps and shoulders and twist the spine.
In this back-bending sequence, we flex and extend the spine before moving through progressively deeper and more intense backbends.
This sequence has you covered for hip openers—the hip flexors, glutes, piriformis, groin and adductors. It's another one of my favourites.
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 challenging sequence, we flow through some Sun Salutation variations, to strengthen the hands, wrists, shoulders, chest and core.
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.
In this sequence, the focus is on joint stability. Holding these isometric poses reduces your risk of injury in the wrists and shoulders.
In this sequence, we hold some classic standing poses to build strength in the feet, ankles, knees, hips, quads, glutes and lower back.
In this core sequence, we use isometric and concentric-eccentric exercises to strengthen the abs, lower back, and obliques.
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 is great for activating the glutes, mobilising the joints and firing up the muscles in your legs before your workout.
In this sequence we train both core strength and core flexibility. This has great benefits for performance and for reducing the risk of injury.
In this advanced upper body sequence, we flow through a series of Plank pose variations and throw in an arm balance for good measure.
In this routine, we burn the quads and glutes in a sequence of Chair and Warrior pose variations, followed by some challenging balancing postures.
In this sequence, we work the abs in a series of Plank and Boat pose variations and finish with the mother of all abs stretches—Wheel pose.
This pre-workout activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
This sequence is designed to strengthen the core—the abs, obliques, transverse abdominis, lower back muscles and pelvic floor.
In this sequence, we work the chest, shoulders, triceps and wrists. Try to keep your core engaged—your abs, obliques and lower back.
In this workout, we strengthen the quads, glutes and hips and stretch out the ankles, calves, hamstrings, groin and hip flexors. Buckle up.
This core sequence is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
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 sequence, notice how challenging your balance requires stability in the hips and core. This can help to prevent lower back pain.
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, try to continually refine your alignment. This will help to create a sense of stability from which to work on your balance.
This is a fun one with some new variations to try. It requires good balancing skills as well as core strength and flexibility in the hips.
This challenging, twisting balance sequence builds strength, improves spinal mobility and stretches muscles throughout the body.
This routine is one trick after another. Sequencing these complex poses improves coordination, agility, body control and enhances mental focus.
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, you can play around with closing your eyes. Notice how it makes even simple poses so much more challenging for your stabilisers.
This core strength and balancing sequence gets straight into it—culminating in Crow—a fun and challenging arm balance.
This routine is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
This sequence uses three techniques to help clear your mind—a breathing exercise, series of balancing poses, and a short meditation.
In this sequence, we learn some of the basic yoga balancing poses and play with other ways to throw off your centre of gravity.
This sequence requires significant proprioception and body control. We play with twisting poses designed to throw you off your balance.
In this balance sequence, focus and control are the aim of the game. Try to keep your transitions smooth and to hold the poses as still as you can.
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.
You will need to have a fair amount of yoga experience to attempt this sequence as the pace is relatively fast and the flow is continuous.
The aim of the Mobility sequences is to break you out of habitual patterns and incorporate a more diverse range of movements in your training.
In this sequence, we flow through a series of Low Lunge variations to loosen up the hips and hamstrings and finish with some core exercises.
This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.
This is a great routine to warm up the body and activate the core. As athletes, there is a tendency for your spine to get stuck in certain places.
This fast-paced routine loosens up the hips, strengthens the wrists and shoulders and rotates the spine. It's a veritable smorgasbord of yoga skills.
This sequence takes place mostly in the sagittal plane (flexion/extension) which gives you a great opportunity to practice and refine your alignment.
This sequence trains mobility, flexibility and strength. It's great for opening up the hips, improving spinal mobility and strengthening the core.
This sequence is a total workout for the hips. We open up the hips flexors, groin and outer hips with progressively more intense poses.
This sequence builds strength in the legs, hips and core. It requires a high degree of mobility, stability, flexibility and balance.
This sequence is a series of mobility drills for the feet, knees, hips, spine and shoulders. It's a great one to get your heart pumping.
This tricky sequence requires flexibility, strength and balance. Try to see how effortless and smooth you can make your movements.
In this sequence, we warm up the body with a fairly simple High Lunge sequence before launching into some challenging balancing poses.
You can use this sequence as a barometer to see how your mobility and flexibility are improving. It climaxes with Wheel pose.
In this sequence, try to synchronise your breath and movement. I'll cue the inhalations and exhalations. See if you can stay focused throughout.
This sequence systematically mobilises all your major joints—the neck, shoulders, elbows, wrists, hips, spine, knees and ankles.
This sequence combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
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.
This routine is one of my favourites to get the blood pumping, stretch out achey muscles, mobilise the spine and loosen up the hips.
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.
In this sequence, we flow smoothly through a continuous series of poses designed to increase flexibility and train new movement patterns.
This is a nice one to loosen up the joints—the ankles, knees, hips, spine, shoulders, elbows and wrists. Try to maintain good alignment throughout.
In this sequence, we move through a series of lunges, twists and sidebends to loosen up your joints and get your body moving.
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.
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.
This sequence is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
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 routine focuses on upper body mobility and deeper stretches for the calves, hamstrings and groin. We start with Box Breathing for focus.
This backbending sequence involves a couple of trickier poses. It's a nice, lazy flow to try if you've been practicing for at least a few months.
This twisting sequence is designed to wring out tension throughout the body, with a specific focus on the spine, abs, obliques and hips.
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.
This gentle cool-down is designed to completely relax you after a workout—to release tight muscles and calm the central nervous system.
"A hard physical challenge must be met with an equally intense recovery. That’s one of the most profound lessons that yoga taught me."
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.
This sequence is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
This sequence is designed to loosen up the neck, shoulders, spine and back—releasing tension throughout your body to alleviate areas of pain.
This is a gentle sequence you can do if you're feeling achy from over-training, working too hard or exhausting travel commitments.
This gentle seated sequence is designed to release tightness in the neck and shoulders, improve t-spine mobility and relieve upper back pain.
This routine is designed to keep lower back pain at bay—loosening up the hips, hamstrings, groin and glutes and maintaining core strength.
In this sequence, we flow through some gentle stretching poses and finish with a soothing Body Scan Meditation. It’s pure indulgence.
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.
This sequence is designed to relax your body and quiet your mind. We bend the spine in all directions. It's great to do at the end of a long day.
This relaxing sequence is designed to loosen up your hips, spine and shoulders. It's a great one to do after a workout or at the end of a long day.
This sequence is designed to help you wind down. It's a good one to do at the end of the day to transition you into a night of deep and restful sleep.