This is the hardest series. It trains balance, proprioception, coordination, body control and concentration, at the same time as challenging your flexibility, mobility, strength and endurance. It strengthens all the major joints and muscles and integrates structures within the body to work together more efficiently and effectively. You can practice these routines in the morning or before a ride to activate dormant muscles and focus your mind. Find out more here.

Balance Foundations

In this sequence, we'll learn a couple of fundamental one-legged balancing poses. Don't be discouraged if you find these poses hard to begin with.

Hip Stability

In this sequence, notice how challenging your balance requires stability in the hips. Your core stabilisers have to work hard.

Skilful Flow

In this flow-style sequence, we step up the pace. It requires a good level of balance as well as familiarity with some of the classic standing poses.

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.

Core Stability

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

In A Bind

This sequence is a test of balance, strength and endurance. I ask you to hold some difficult standing poses so get ready to shake.

Total Focus

Training balance is a great way to build your powers of focus and concentration, which can come in useful, especially if you're competing.

Moon Landing

This sequence integrates twists, hip openers and core strengtheners to challenge your balance, coordination and proprioception. It packs 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.

Perfectly Aligned

In this sequence, try continually to refine your alignment. This will help to create a sense of stability from which to work on your balance.

Strong And Supple

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. 

Getting Sideways

This sequence includes one-legged standing poses, that strengthen the lower body and arm balances, that strengthen the upper body and core.

Party Tricks

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.

Take Flight

In this sequence, you can play around with closing your eyes. Notice how it makes even simple poses so much more taxing on your stabilisers.