YOGA COURSES FOR ATHLETES
Choose from over 70 courses designed for athletes of all sports, at every level of ability. Following a course is one of the easiest and best ways to be consistent, track your progress and stay accountable. Message me if you'd like some help choosing which program is the best for for you.
FIRST LIGHT: MORNING FLOW, CORE AND RECOVERY
4 weeks · 7 days/week · 15 minutes/day (plus an optional 30-minute session each week) This course is for members who are always up for a challenge. I was taking a look at the most […]
BACK IN THE GAME: HIPS, HAMSTRINGS AND CORE
4 weeks · 5 days/week · 15 minutes/day Your body has been screaming at you to start this course for a while. Tight hips after your long rides and runs. Hamstrings that never fully loosen […]
6-WEEKS TO WHEEL POSE
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JANUARY 2026: LET’S GO!
Happy New Year!! 15 minutes a day. 31 days. Start 2026 on fire! If you follow these short, accessible videos, I guarantee you will feel fantastic by the end of the month. Share to your […]
7-DAY BEST OF YOGA 15
These 7 videos are 7 are your favourite, so who wouldn’t want to keep this course in their back pocket? It’s a pretty balanced program that touches on all 5 disciplines—Mobility, Flexibility, Strength, Balance and […]
YOGA FOR EQUESTRIANS
This 6-week course is designed to give you a 6-day a week program that will support you in every element of your riding. The goals of this course are to: These are the 6 themes […]
7-DAY BREATHING FOR STRESS MANAGEMENT + SLEEP
This 7-day course introduces you to a range of simple yet powerful breathing techniques designed to calm the mind, release tension, reduce blood pressure, and support deeper, more restful sleep. Each day you’ll practice a […]
THE RECOVERY COURSE
The Recovery Course is a gentle, restorative yoga program designed for anyone healing from injury or illness. This is your safe space to rebuild strength, mobility, and confidence at your own pace! The course includes reclining sequences, […]
4-WEEK YOGA FOR BJJ
Whether you’re a seasoned grappler or just starting out in Brazilian Jiu-Jitsu, this course is designed to support your training on and off the mat. Yoga For BJJ isn’t about being flexible for the sake […]
28-DAY YOGA FOR RUNNERS
Whether you’re a seasoned runner or running just for fun, this 28-day yoga course is designed to complement your sport by enhancing your mobility, strength, balance, flexibility, and recovery. Each week we focus on a specific theme […]
YOUR DAILY TWIST
Did you know that twists are the class of yoga poses that stretch the most muscles in your body at the same time? And these are definitely muscles you want to focus on. They include […]
THE ESSENTIALS SERIES
The data is in! I have been doing my research and discovered that these are the most popular videos on the site and the most common areas of focus for members. If you’ve fallen off […]
YOGA FOR SKI-IERS
This yoga for skiers course is designed for pre-season training and in-season maintenance. This requires a blend of mobility, strength, stability and recovery—tailored to the dynamic and demanding nature of the sport. Preseason (8–12 weeks before the season) […]
MARATHON PREP
I designed this course for one of my Yoga 15 PRO members. If you would like to upgrade your membership and receive personalised programs and phone calls with me, you can find out more at […]
KILLER CORE
This course is designed to develop next-level core strength, balance, and body control. Through a mixture of targeted sequences, you’ll build a rock-solid foundation for athletic movement, improve your spinal stability, and reduce your risk […]
30 / 30
Take your yoga practice to the next level with this 30-day program of back-to-back, 30-minute videos, designed to build strength, balance, flexibility, mobility and to maximise your recovery. Unlike our regular 15-minute classes, these longer […]
JANUARY RESET: STRETCH, RECOVER, PERFORM!
Kickstart your year with a course designed specifically for athletes who want to feel as limber, strong, and capable as ever! This program will help you to restore mobility, improve flexibility, and regain the performance […]
PEDAL STRONG
Pedal Strong is a 6-week yoga program for cyclists training for long, demanding rides—multi-day tours, ultra-distance events or big days in the saddle. Over the six weeks, we build the strength, flexibility and resilience that […]
7-DAY SHRED
This 7-Day Shred program is designed to push you to your limits! With a focus on strengthening the upper body, core, and lower body, this course is perfect if you’re looking for a bodyweight strength-training […]
30-MIN x 30-DAY
Who’s up for a 30-minute x 30-day challenge? This course includes all 5 skills—Recovery, Strength, Flexibility, Balance and Mobility. We rotate the disciplines so that you have some active recovery days built into the program. […]
UPPER BODY MOBILITY FOR CYCLISTS
This course is designed for cyclists to improve neck and shoulder flexibility so that you can maintain optimal positioning on the bike, enhance your comfort, reduce your risk of injury, and improve your overall performance. […]
ULTIMATE STRENGTH TRAINER
This comprehensive strength program incorporates isometric, dynamic, core and balance training to build strength, improve resilience and boost your athletic performance. It’s the perfect course to complement your sports-specific training. We focus on 5 different […]
ATHLETE TOOLKIT
This course is a little different than the others as it is more like a toolkit that you can go to when you need it. Having said that, it can also work well as a […]
BALANCE MASTERY
Could your balance use a little work? Are you looking for the program to accelerate your balance mastery? This course is designed to improve your balance, proprioception, coordination and body control. WHY CHOOSE YOGA FOR […]
2024 LONGEVITY CHALLENGE
At Yoga 15, we work on 5 skills—Strength, Mobility, Flexibility, Balance and Recovery and these correlate perfectly with the attributes we need to train for longevity. By including all these aspects in your training, you […]
TOTAL YOGA CHALLENGE
Improve your flexibility, balance, mobility, strength and recovery in this 15-video challenge! In this program, we cycle through all 5 Yoga 15 skills, in sequences that increase in difficulty as we make our way through […]
BOOTCAMP YOGA
noun: bootcamp This course isn’t quite military camp but it is designed to quickly and efficiently improve your core upper and lower body strength. You will also have some easier days where we focus on flexibility, […]
PREPARING FOR AN ADVENTURE
I was recently asked to design a plan for a PRO member going on a 4-week cycling trip across Europe in a month’s time. The extra rub is that his girlfriend (also going on the trip) has started […]
BEST OF!
This is the first Yoga 15 “Best of…” album! In this course, I have put together the most popular videos on the website into a 6-week program. I’ve scheduled 6 sessions a week including a […]
DOUBLE-WHAMMY RECOVERY
This is for the 2-a-day Yoga 15 athletes! For those of you who get your strength training with another program or who just feel better with two sessions of yoga a day, this course is […]
PAIN-FREE LOWER BACK
I designed this course for a member suffering from recurring lower back pain, caused by the repetitive strain of training, working at a desk, driving and life stress. ”My back got so bad at the weekend. […]
STRENGTH AND CONDITIONING
This 28-day course is designed as a Strength and Conditioning program that trains strength, mobility, flexibility and balance. It is for the most hardcore amongst you! I travel a fair amount. In the last 4 […]
NIGHT AND DAY
I don’t know why I didn’t think of this before! This could be my favourite Yoga 15 course to date. It’s a genius idea requested by a PRO member. A 28-day plan that includes a morning activation and night-time recovery session […]
RELEASE TIGHT GLUTES
This course is designed to release tension in tight glutes so that you stay supple and pain-free whatever your training and everyday movement habits. I have chosen 12 videos that focus on releasing tension in […]
BECOME WORLD CLASS!
This is the hardest course on the site. And the best thing about hard things is that they make you better! A long-time member of Yoga 15 asked me to put together a course that brings together many […]
STRONG, FLEXIBLE HIPS
When you get into a rhythm of practicing the videos in this course consistently, you’ll find that you can get into all the body positions that you need to for your sport, fast, with precision […]
YOGA FOR EVERYONE
I designed this course for those of you who are a little intimidated or put off by yoga but who stand to benefit just as much, if not more, from a well-designed stretch program. I […]
6-WEEK WELL-ROUNDED ATHLETE
This 6-week course has everything you need to stay pain-free and moving like a strong and supple athlete. I have structured the program so that you have 5 sessions each week that have you covered […]
ULTIMATE YIN YOGA
In yin yoga, instead of flowing from one pose to the next, we focus on just a few postures, holding each of them for a minimum of 10 breaths. In this style, time, not intensity, […]
ALL YOUR BASES COVERED
If you want to move better, perform at your best and stay injury-free for as long as possible, this course has you covered. We cycle through 6 distinct styles of yoga to ensure that you […]
SHOULDER MOBILITY
It seems that everyone in my life has less than stellar shoulder range of motion. My boxing coach, ex-rugby-playing best friend, Greg Minnaar—world champion mountain biker after crashing in Snowshoe last month, my gardening mother […]
GO LONG
A standard yoga class is 90 minutes long. This will typically include a warm-up, the body of the class, a cool-down and extended Final Resting Pose of 10-15 minutes. The rationale behind Yoga 15 and […]
YOGA FOR WEIGHTLIFTERS
Yoga For Weightlifters is a course designed for all of you who lift weights and know how your muscles feel the day after a hard session! The sequences are designed to activate key muscle groups […]
YOGA FOR HIKING
Hiking is fun, challenging and full of adventure but it can be tough on your body if you don’t prepare properly and take the time to replenish after. And that’s where yoga comes in! COMMON […]
YOGA FOR ROWERS
In this Yoga For Rowers course, we cover everything you need as athletes to stay pain and injury-free. Whether you’re rowing indoors to improve your fitness or you’re lucky enough to get out on the […]
YOGA FOR BOXERS TOOLBOX
This Yoga For Boxers course is designed for amateur and professional boxers. Practicing this series of videos will keep you supple, fast and pain-free for both training and competition. Boxing is a tremendously demanding sport. […]
YOGA FOR TENNIS
Yoga For Tennis is designed for both amateur and professional tennis players to improve your performance and reduce your risk of injury. “Yoga helped me not just with the breathing. It helped me with my […]
YOGA FOR GOLFERS
This is yoga for a killer golf swing! I have selected 15 videos from the Yoga 15 library that are going to give you the biggest bang for your buck when it comes to addressing […]
LET’S GET STARTED
Welcome! I’m Abi, founder and teacher of Yoga 15, and I’m here to help you get the most out of your 14-day free trial. To kick things off, I have chosen 5 of the most popular […]
MOBILITY MASTERY
I am really excited about this course. It is challenging in many ways but also deeply restorative and slower-paced than many of the Yoga 15 videos. The goal here is to improve suppleness and coordination […]
YOGA FOR CLIMBERS
Climbing can get you to some epic places, but it also can put a lot of strain on your body. And if you’re not consistently taking care of your joints and muscles, you may find […]
28-DAY MORNING YOGA
“Every morning we are born again. What we do today is what matters most.” Buddha Scheduling your daily yoga practice at the beginning of the day is an excellent strategy for both physical and psychological […]
MID-BACK PAIN RELIEF
This 4-week course is designed to eliminate and prevent future incidences of soreness in between the shoulder blades, so that you can get back to your sport and the activities of daily life pain-free and […]
YOGA FOR SWIMMERS
I designed this course for swimmers to release tension in over-worked muscles, restore proper range of motion, increase your power and reduce your risk of injury. When you train to be a stronger, faster swimmer, specific muscles get tight, reducing your range […]
TOTAL ATHLETE
Although the training programs that are currently available for athletes are seriously top-notch, you may find that there are still gaps in your training that this course is designed to fill. Some key aspects include […]
1% BETTER
Your mission, should you choose to accept it! 👉 15 minutes of yoga a day, 5 days a week for 4 weeks. This course was inspired by the Strava Challenge, 1% Better. “The feeling of […]
6-WEEK BODY PART SPLIT
In this 6-week course, we focus on a different part of the body for each week of the plan, starting at the feet and working our way up. It’s not quite as reductionist as that […]
14-DAY COVID RECOVERY
This 14-day recovery program is designed for those of you who are not yet able to train at full capacity post-COVID 19 infection. Practice one 15-minute video every day for two weeks after your symptoms […]
28-DAY CORE/RECOVERY
There is no athletic endeavour in which your participation will not be seriously enhanced by a strong, supple core, combined with the ability to recover fast and effectively, so that you can get straight back […]
28-DAY YOGA FOR MTB
If you want to train hard, recover fast, and get back out there pain and injury-free, and keep on doing that for the rest of your life, then this is the course for you! In […]
28-DAY TOTAL BODY FLEX
A supple body moves more efficiently, recovers faster and is far less prone to injury. This 28-day total-body flexibility plan is designed to unlock tightness from head to toe, while also building the core strength, […]
2021 JANUARY CHALLENGE
This is the 4-week Strength + Flexibility program that we will be following for the January 2021 Yoga 15 Challenge. Starting on Monday 4th, we’ll be running a 4-week yoga challenge to prepare you physically […]
BULLETPROOF ATHLETE
This course has everything you need to move and perform as a strong and supple athlete. No matter your sport, we all need to work on our mobility, flexibility, strength, balance and body control to fulfil […]
YOGA FOR TRIATHLETES
Yoga For Triathletes is a little different from the other Yoga 15 courses as it doesn’t assume that you’ll be able to practice yoga every day. At the same time, the stress that we want […]
LOOK MOM, NO HANDS!
Are you nursing a broken hand, fractured wrist or dislocated collarbone? Are you watching your muscles atrophy and your body start to tighten up? What if there was a way to maintain your strength and […]
30-DAY FUNCTIONAL HAMSTRING FLEXIBILITY
This 30-day course is designed to improve your functional hamstring flexibility so that you can get into any position that your sport demands and perform at your best for many years to come. By the […]
4-WEEK INTRO YOGA FOR CYCLISTS
The effectiveness of yoga for cyclists is hard to overstate. On the mat, we practice counterposes for the riding posture, release deeply-held tension, move in a diversity of ranges and planes of motion and train […]
YOGA FOR SURFERS
There are many parallels between yoga and surfing and the types of people who gravitate to each discipline. Both require significant strength, flexibility and balance but they also share an introspective and meditative quality. Unfortunately, […]
YOGA FOR MOTOCROSS
Yoga and motocross might seem like a strange combination but as a rider, bringing attention to your flexibility, range of motion and recovery could be just the thing you need to give you the edge. […]
28-DAY INTRO TO YOGA
Welcome to your 28-Day Intro To Yoga For Athletic Performance And Recovery. The videos in this course are suitable for beginner-advanced level and cover all 5 of the Yoga 15 skills. In this course, we […]
21-DAY INTRO TO YOGA
Welcome to your 21-Day Intro To Yoga For Athletic Performance And Recovery. The videos in this course are suitable for beginner-intermediate level and cover all 5 of the Yoga 15 skills. In this course, we […]
14-DAY INTRO TO YOGA
Welcome to your 14-Day Intro To Yoga For Athletic Performance And Recovery. The videos in this course are suitable for beginner-intermediate level and cover all 5 of the Yoga 15 skills. In this course, we […]
7-DAY INTRO TO YOGA
Welcome to your 7-Day Intro To Yoga For Athletic Performance And Recovery. The videos in this course are suitable for beginners and cover all 5 of the Yoga 15 skills. In this course, we practise […]