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RELAXATION SERIES

This series is for beginners and for more experienced yogis who are looking for athletic recovery and/or stress management. The sequences consist of therapeutic breathing exercises, gentle stretching and relaxing meditation techniques. This routines are great to do at the end of the day, especially if you find it hard to get to or stay asleep. Find out more here.

Relaxation 1: Healthy Spine

In this relaxing sequence, we begin with a calming breathing exercise, then stretch the spine forwards, backwards, side to side and twist, and finish with a short progressive muscle relaxation exercise. It's important that your back is straight in the opening sequence, so sit up on as many blocks or cushions as you need. LEVEL Beginner OBJECTIVES...

Relaxation 2: Body Awareness

When you slow your movements down, you get a rare opportunity to actually feel your body. You're probably a lot better at working out what's going on than you think. Try to stay focussed throughout the sequence, with the aim of systematically letting go of tension throughout your body. LEVEL Beginner OBJECTIVES Loosen up the spine. Stretch the...

Relaxation 3: Loose Hips

This is a gentle sequence designed to release tension and tightness in the hips—the quads, hip flexors, hamstrings, groin, glutes and outer hips. Loosening up your hips can help to relieve lower back pain as well as making you more agile on the bike. LEVEL Beginner OBJECTIVES Loosen up the hips and hamstrings. Relieve lower back pain. KEY POSES...

Relaxation 4: Back Pain Relief

This sequence is a doozie for the lower back—loosening up the spine and stretching the hips and hamstrings. We begin with Box Breathing, which is a technique you can use to focus your mind—if you're stressed or before competition—and finish with a calming Progressive Muscle Relaxation exercise. LEVEL Beginner OBJECTIVES Loosen up the spine and...

Relaxation 5: Total Relaxation

In this sequence we systematically stretch the spine, shoulders, calves, hamstrings and hips, to release tension from your body and calm your mind. We finish with a long and lazy body scan meditation, which makes it an ideal routine to practice before bed. LEVEL Beginner OBJECTIVES Loosen up the spine and hips. Stretch the hips and hamstrings...

Relaxation 6: Spinal Health

This relaxing sequence is focussed primarily on the lower back. If you have a weakness here, please be gentle with yourself. If Cobra feels crunchy at your lower back or you find your shoulders bunching up around your ears, you can take Baby Cobra or Sphinx—focussing on strengthening rather than stretching your lower back. LEVEL Beginner...

Relaxation 7: Long Hard Day

In this relaxing sequence, we loosen up the neck and shoulders, stretch the outer hips and glutes and release tension from the lower back. It's a nice one to do after a hard day's riding or a stressful day at work. Conscious breathing, gentle stretches and guided meditations are great for calming a tense and distracted mind. LEVEL Beginner...

Relaxation 8: Pain Killer

This sequence is designed to release tightness and increase mobility throughout your body and relieve aches and pains naturally—especially at the lower back. Try to stay as relaxed as you can throughout, breathing deep into your diaphragm. You can pause the video and hold the poses for longer if you'd like. LEVEL Beginner OBJECTIVES Loosen up the...

Relaxation 9: Side-Stretching

This sequence a great one for stretching the sides and opening up the hips—it's actually one of my favourites. It involves some slightly more advanced poses—including Reverse Warrior, Triangle and Extended Side Angle so drop me a message if you need any help with your alignment. LEVEL Intermediate OBJECTIVES To stretch the sides of your body—the...

Relaxation 10: Straighten Up

In this gentle, loosening up sequence, try to see how easy you can make your breath. When your breathing is smooth and even, you should notice that your muscles are more relaxed and that you let go of tension around areas that have become tight. LEVEL Beginner OBJECTIVES Increase mobility in the wrists, elbows, shoulders and hips. Stretch the...

Relaxation 11: Be Like Water

This sequence is designed to loosen up the spine and hips to improve suppleness and get you moving more fluidly. Try to transition as slowly and gracefully as you can between the poses—pushing gently into the places that feel restricted or uncomfortable. Breathe deep into your abdomen and lower back in the resting poses for greater relaxation...

Relaxation 12: Hips + Groin

This sequence is designed to loosen up the hips and groin and stretch tight calves and hamstrings—it's great to do after a ride or workout when your muscles are warmed up. We finish with a relaxing diaphragmatic breathing exercise. Try to flow as smoothly as you can through the poses, easing into tight spots and moving in whatever way creates...

Relaxation 13: Deep Release

This sequence focuses on upper body mobility and deeper stretches for the waist down—specifically the calves, hamstrings and groin. We start with Box Breathing to focus the mind, move through some mobility poses and stretches and finish with a short, guided meditation. LEVEL Beginner OBJECTIVES Open up the chest and shoulders. Increase spinal...

Relaxation 14: Flexible Spine

This backbending sequence involves a couple of trickier poses including Wild Thing and Flying Locust. It's a nice, lazy flow to try if you've been practicing for at least a few months. We finish with a long, relaxing body scan meditation. LEVEL Intermediate OBJECTIVES Increase spinal mobility. Stretch the glutes and outer hips. KEY POSES Puppy...

Relaxation 15: Twists + Turns

This twisting sequence is designed to wring out tension throughout the body—with a specific focus on the spine and hips. We finish with a guided body scan meditation, to finish off the series, that should leave you feeling peaceful, centred and relaxed. LEVEL Intermediate OBJECTIVES Increase spinal mobility. Open up the hips. Stretch the calves...