MOBILITY SERIES

This series is relatively fast-paced and akin to a vinyāsa or flow-style class. It hits every joint and muscle in the body—building mobility and stability, strength and flexibility, balance and agility. It's designed to break you out of your habitual movement patterns and get you moving like an athlete. You can practice these sessions in the morning or as a dynamic warm-up before your ride. Find out more here.

Mobility 1: In The Flow

This first Mobility sequence is a bit of a trial by fire. You will need to have a fair amount of yoga experience as the pace is relatively fast and we move quickly from simple poses like High Lunge through to Warrior 1, Warrior 2 and Reverse Warrior. If you can keep one idea in your mind throughout, try to move through the poses with control. This...

Mobility 2: Break Habits

The aim of the Mobility sequence is to break you out of your habitual movement patterns and to incorporate a more diverse range of movements into your training—than you get say, just on the bike. This is one of the ways that consistently practicing yoga can restore better mobility and flexibility and balance out muscular strength.... Please...

Mobility 3: Lunge Flow

In this sequence we flow through a series of Low Lunge variations to loosen up the hips and hamstrings. We finish with some core exercises and a twist to stretch the abs and obliques. Make sure you're warmed up before you do a sequence like this as it requires suppleness and good reaction speed.... Please subscribe to view this page. Username or E...

Mobility 4: Warrior Flow

This is a hard sequence that builds on Mobility 1: In The Flow. It's relatively fast-paced, so it requires good balance, coordination and reaction speed. Focus on trying your best to refine your movements. Here is a thought to keep in mind as you go through the routine: "Body control is the ability to perform an action with precision and accuracy...

Mobility 5: Supple Spine

This is a great beginner/intermediate routine to warm up the entire body and activate your core. It's a good one to do early in the day. As a rider and maybe a perennial sitter too, there is a tendency for our spines to get stuck in one position. You can use these routines to flex and extend, rotate, and bend from side to side. Ideally you want to...

Mobility 6: Fast And Furious

This fast routine loosens up the hips in a variety of Low Lunge variations, strengthens the wrists and shoulders and twists the spine to stretch and strengthen the abs, obliques and lower back. It's a veritable smorgasbord of yoga skills wrapped into 15 minutes. See if you can notice any improvements to your flexibility, strength and ease of...

Mobility 7: True Your Wheels

This sequence takes place mostly in the sagittal plane which gives you a great opportunity to practice your alignment. Aim to keep your feet and knees pointing straight ahead throughout the routine—to train safe and healthy movement patterns. You can then bring this awareness to your riding position.... Please subscribe to view this page. Username...

Mobility 8: Dynamic Flow

This is a great warm up sequence for your feet, ankles, knees, hips, spine, abs, shoulders and wrists. It requires a fairly high level of flexibility throughout your body, as well as good coordination and core strength. When you can flow easily through this routine, it should transfer to a feeling of agility and lightness on the bike.... Please...

Mobility 9: 360 Hips

This sequence is a proper workout for your hips. It's relatively fast-paced so please make sure you are fully warmed up. We stretch the hips flexors, groin and outer hips with a succession of poses that get progressively more intense. You may need to pause it a few times on your first attempt to get familiar with the poses.... Please subscribe to...

Mobility 10: Torque

This sequence builds strength in the legs, hips and core—especially in the obliques. It requires a high degree of joint mobility throughout your body as well as good balancing skills. The most difficult pose is Revolved Side Angle—an awesome posture for challenging and training all these elements simultaneously.... Please subscribe to view this...

Mobility 11: Mobility Drills

This sequence is the yoga equivalent to mobility drills—for the feet, knees, hips, spine and shoulders. It's a great one to get the blood pumping and the body moving like an athlete. When you move at a more fluid pace, alignment becomes even more important, so check that your feet and knees are pointing straight ahead throughout the routine. You...

Mobility 12: Well-Oiled

This advanced sequence requires flexibility, strength and balance. When you are familiar with the poses, try to see how effortless and smooth you can make your movements. This is something you can practice on the mat and then take to the trails and the rest of your life.... Please subscribe to view this page. Username or E-mail Password Remember...

Mobility 13: Balance Flow

In this advanced sequence, we warm up the body with a fairly simple High Lunge sequence before launching into Warrior 3, Balancing Half Moon and Crow pose. You can use blocks if you need to. There's lots to get stuck into here. When you have a good handle on the poses, focus on making the transitions as smooth as possible. This is great for...

Mobility 14: Check Up

You can use this sequence as a barometer to see how your mobility and flexibility, throughout your body, is improving. It puts together many movements you'll already be familiar with and climaxes with Wheel, the queen of backbends. If you're having trouble with your jump through, grab a couple of blocks to give you some extra height.  ...

Mobility 15: Wave Of Breath

In the final sequence of the Mobility series, see if you can synchronise your breath with your movements, all the way through. I'll cue your inhalations and exhalations so all you have to do is keep up with my pace and stay focussed. I'd love to hear how you get on. Now you have completed this series, you probably have a good idea of where these...