Tag - beginner

MTB Cool-Down
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MTB Cool-down

This gentle MTB cool-down is designed to completely unwind you after your ride. To loosen you up and stretch out tight muscles.

Mobilise The Joints
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Mobilise The Joints

This sequence systematically mobilises all the major joints—the neck, shoulders, elbows, wrists, hips, spine, knees and ankles.

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Morning Yoga

In this morning sequence, we start with a short breathing exercise, mobilise joints throughout the body and transition into deeper stretches.

Plank Pose
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Strong Arms

In this sequence, we work the chest, shoulders, triceps and wrists. Try to keep your core engaged—your abs, obliques and lower back.

Dead Pigeon Pose
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Post-Ride Stretch

This gentle post-workout sequence stretches out the ankles, calves, hamstrings, hip flexors, groin, glutes, piriformis, chest and shoulders.

Low Lunge Quad Stretch
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Post-Ride Stretch 2

This post-ride routine covers all your bases—especially from the hips down. Feet, calves, hamstrings, hips, quads, groin and glutes.

Half-Reclining Hero Pose
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Rest + Recovery

This gentle recovery sequence is designed to give your muscles and joints a chance to repair and grow stronger between training sessions. 

Half-Reclining Hero Pose
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Full Body Stretch

You can practice this static stretching sequence after a workout to release tension in the muscles that you've been working during your session.

Reclining Butterfly
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Yoga Sleep

This sequence is 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.

Bridge Pose
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Unwind

This sequence is designed to relax your body and calm your mind. We bend the spine in all directions. It's great to do at the end of a long day.

Downward Dog
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Flex Basics

In this sequence, we break down the basic yoga poses, stretch the hips, calves, hamstrings, glutes, triceps and shoulders and rotate the spine.

Locust Pose
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Yoga For Beginners

This sequence breaks down many of the basic yoga poses. We stretch tight muscles and activate those that are typically disengaged.

Yoga for Beginners
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Intro To Yoga

In this routine, I break down the basic yoga poses, as well as Sun Salutation A—a classic series of poses linked together into a sequence.

Bridge Pose
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Stretch + Release

In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.

Happy Baby
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Yoga Before Bed

This is a relaxing sequence to do at the end of the day—to help you wind down and prepare your body for a restful night's sleep.

Yoga For Stress Relief
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Back Pain Relief

This sequence is a doozie for the lower back—loosening up the spine and stretching the hips, calves, hamstrings and lower back.

Hamstring Stretch
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Deep Release

This sequence focuses on upper body mobility and deeper stretches for the waist down—specifically the calves, hamstrings and groin. 

Thread The Needle Pose
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Total Relaxation

In this sequence we systematically stretch the spine, shoulders, calves, hamstrings and hips, to release tension and calm your mind.

Bridge Pose
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Spinal Health

This relaxing sequence is focussed primarily on the lower back. If you have weakness or pain here, please listen carefully to your body.

Easy Forward Fold
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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. 

Standing Sidebend
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Pain Killer

This sequence is designed to release tightness, increase mobility throughout your body and relieve aches and pains naturally.

Revolved Head To Knee
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Straighten Up

In this gentle sequence, we stretch the sides, release the lower back and open up the hips. Try to see how easy you can make your breath.

Low Lunge Quad Stretch
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Loose Hips

This is a gentle sequence designed to release tension in the hips—the quads, hip flexors, hamstrings, groin, glutes and outer hips.

Puppy Pose
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Body Awareness

When you slow down your movements, you can actually feel what's going on in your body much better than you thought you could.

Folded Butterfly
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Healthy Spine

In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.

Yoga For Neck Pain
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T-Spine Mobility

This gentle seated sequence is designed to release tightness in the neck and shoulders, improve t-spine mobility and relieve upper back pain.

Yoga For Pain Relief
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Pain Relief

This sequence is designed to relieve lower back, neck or shoulder pain by releasing tension, loosening up tight joints and helping you to relax.

Achy Body
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Achy Body

This is a gentle sequence you can do if you're feeling achy from over-training, working too hard or exhausting travel commitments.

Low Lunge
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Hip Openers

Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: "Spend as much time in a lunge as you can."

Low Lunge Twist
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Beginner Twists

In this sequence, we move through standing, seated and reclining twists. Move slowly and mindfully—taking care not to over-rotate your spine.

One-Handed Tiger
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Backbends

In this sequence, we work on spinal extension. Backbends are crucial for mountain bikers as they reverse the rounded-forward riding position.