Tag - intermediate

Video

Core Power

This core sequence is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.

Chair Pose
Video

Leg Strength

In this workout, we activate the quads, glutes and hips and improve flexibility in the ankles, calves, hamstrings, hips and quads.

Video

Core Strength 1

In this yoga for core strength routine we strengthen the abs, obliques, lower back, and hips. Try to keep your core engaged throughout.

Snake Pose
Video

Mobility Flow

This sequence combines stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.

Low Lunge Sidebend
Video

Rest Day

The first half of this routine focuses on increasing mobility in the spine and upper body and the second on stretching out the hips.

Video

Classic Hips

This sequence has you covered for hip openers—the hip flexors, glutes, piriformis, groin, adductors. It's another one of my favourites.

Half Tortoise
Video

Relax

This relaxing sequence is designed to loosen up your hips, spine and shoulders. It's a great one to do after a ride or at the end of a long day.

One-Handed Tiger
Video

Backbending

In this back-bending sequence, we flex and extend the spine before moving through progressively deeper and more intense backbends. 

Tree Pose
Video

Hold Still

In this sequence, we learn some of the basic yoga balancing poses and play with other ways to throw off your centre of gravity.

Cobra Pose
Video

Flow Rider

In this sequence, we flow smoothly through a continuous series of poses designed to increase flexibility and train new movement patterns.

Standing Wide-Leg Forward Bend
Video

Yoga For Travel

You don't need any equipment for this standing sequence so you can practice it in your hotel, at work, in the airport or out on the trails.

Standing Sidebend
Video

Morning Flow

When I do a sequence like this in the morning, I feel pretty bulletproof. It's a great way to stretch out the kinks and get your body moving.

Yoga Twists And Turns
Video

Twists + Turns

This twisting sequence is designed to wring out tension throughout the body—with a specific focus on the spine, abs and obliques, and hips. 

Flying Locust
Video

Flexible Spine

This backbending sequence involves a couple of trickier poses. It's a nice, lazy flow to try if you've been practicing for at least a few months. 

Half Tortoise
Video

Be Like Water

This sequence is designed to loosen up the spine and hips and stretch the hamstrings to improve suppleness and get you moving more fluidly. 

Twisting Side Angle
Video

Hips + Groin

This sequence is designed to loosen up the hips and stretch the calves and hamstrings. It's great to do after a ride when your muscles are warm.

Video

Side-Stretching

This sequence is a great one for stretching the sides of the body and opening up the hips. It's one of my all-time favourites.

Video

Break Habits

The aim of the Mobility sequences is to break you out of habitual patterns and to incorporate a more diverse range of movements in your training.

Video

Lunge Flow

In this sequence we flow through a series of Low Lunge variations to loosen up the hips and hamstrings, and finish with some core exercises.

Video

Warrior Flow

This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.

Video

Supple Spine

This is a great routine to warm up the body and activate the core. As a rider, there is a tendency for our spines to get stuck in one position. 

Chair Pose Twist
Video

Dynamic Flow

This sequence trains mobility, flexibility and strength. It's great for opening up the hips, improving spinal mobility and strengthening the core.

Half-Twisted Lizard
Video

360 Hips

This sequence is a proper workout for the hips. We stretch the hips flexors, groin and outer hips with progressively more intense poses.

Video

In The Flow

You will need to have a fair amount of yoga experience to attempt this sequence as the pace is relatively fast and the flow is continuous. 

Fish Pose
Video

Core Strength 4

In this sequence we train both core strength and core flexibility. This has great benefits for performance and for reducing your risk of injury.

Boat Pose
Video

Core Strength 2

An integrated core will maximise your power, speed and control on the bike, as well as helping to protect you from persistent lower back pain.

Bridge Pose
Video

Lower Body Strength 2

In this sequence, we introduce Sun Salutation B which is similar to Sun A but with some extra poses to build strength and endurance in the legs.

Standing Pigeon Pose
Video

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.

Boat Pose
Video

Hip Stability

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

Tree Pose
Video

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.

Half Frog Pose
Video

Quad Stretch

Depending on the flexibility of your quads and hip flexors, this sequence is either going to be incredibly hard or a walk in the park.

Pigeon Pose
Video

Groin + Glutes

If tight hips are an issue for you, cycle through multiple different hip-opening sequences so that you don't get stuck in repeating patterns.

Triangle Pose
Video

Twist + Bend

This sequence focuses on twists and sidebends that will be great to include in your training—especially if you're trying to get sideways.

Lizard Pose
Video

Quads + Hips

In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.

Sun Salutation A
Video

Sun Salutations

In this routine, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyasa yoga classes.

Low Lunge Sidebend
Video

Sidebends

Sidebends stretch muscles throughout the body, increase spinal mobility and alleviate pain in the lower back, shoulders and neck.