ALL-ROUNDER SERIES

This series is a good place to start, as it essentially has you covered. We cycle between Flexibility, Strength, Mobility, Balance and Relaxation routines. It's great if you want a made-for-you program. You can then decide which discipline you want to go deeper with.

All-Rounder 1: Flex Basics

In the first Flexibility sequence, we break down the basic yoga poses—Standing Forward Bend, Downward Dog, Child's pose, Hero and Seated Spinal Twist. Take the poses slowly and carefully, paying attention to your alignment and how the stretches feel...

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All-Rounder 2: Strong Arms

In this first upper body strength sequence, we work the chest, shoulders, triceps and wrists. Try to engage your core—your abs, obliques, lower and upper back—‚throughout the routine, moving as slowly and deliberately as you can. LEVEL Beginner...

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All-Rounder 3: Flow Rider

In this sequence, we'll flow smoothly through a continuous series of poses designed to increase flexibility, train new movement patterns and get the blood pumping. This routine moves faster than any of the other styles so it may take a couple of...

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All-Rounder 4: Hold Still

In this sequence, we learn some of the basic yoga balancing poses—Tree and Warrior 3—and play with other ways to alter your centre of gravity. Try to stay as still as you can in the balance pose holds to build joint stability, muscular endurance and...

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All-Rounder 5: Unwind

This gentle sequence is designed to relax your body and calm your mind, with some simple breathing and stretching. We bend the spine from side to side, forward and back and twist it to loosen up the upper body, then finish with a deeper backbend and...

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All-Rounder 6: Backbending

In this back-bending sequence we flex and extend the spine in Cat-Cow before moving through progressively deeper backbends. Backbends are a great counterpose to your riding position so I recommend you include at least one back backbending routine a...

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All-Rounder 7: Leg Strength

In this leg strength workout, we activate the glutes and quads in Chair, High Lunge and Silver Surfer. Alignment in these standing poses is really important for the health of your joints. Try to always check that your toes, knees and hips are all...

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All-Rounder 8: Loosen Up

This is a nice one to loosen up all your joints—the ankles, knees, hips, spine, shoulders, elbows and wrists. Remember that the Mobility workouts move a little faster so you may want to pause it the first couple of times through until it is more...

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All-Rounder 10: Relax

This relaxing sequence is designed to loosen up your hips, spine and shoulders especially. It's a great one to do after a ride or at the end of a long day. We finish with a relaxing breathing exercise. Try to stay completely still and focus on the...

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All-Rounder 12: Core Power

This core sequence is designed to strengthen your upper and lower abs, obliques and lower back. Try to include 2-3 core workouts into your training every week and you'll notice a dramatic difference in your riding. You can zip through this routine...

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All-Rounder 15: Yoga Sleep

This sequence is pretty much designed to send you to sleep. It's a good one to do at the end of the day to transition you into a night of deep and restful sleep. We begin with a breathing exercise called 3-Part Breath, loosen up the neck and...

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