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CUTOMISED PROGRAMS

If you would like to follow a customised program, you can choose from Lower Back Pain, Upper Back Pain, Neck Pain, Core, Calves + Hamstrings, Hip Flexors + Groin, Glutes + TFL, Neck + Shoulders and Non-Weightbearing. Drop me an email if you'd like me to put together other programs.

21-Day Lower Back Pain Relief

Video

Morning Yoga

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

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.

Low Lunge Twist
Video

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.

MTB Cool-Down
Video

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.

Half-Reclining Hero Pose
Video

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.

Happy Baby
Video

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.

Bridge Pose
Video

Stretch + Release

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

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.

Standing Sidebend
Video

Pain Killer

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

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.

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.

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.

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.

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.

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.

21-Day Upper Back Pain Relief

Yoga For Neck Pain
Video

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.

One-Handed Tiger
Video

Backbends

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

Standing Sidebend
Video

Pain Killer

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

Hamstring Stretch
Video

Deep Release

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

Low Lunge Twist
Video

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.

Video

Morning Yoga

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

Reclining Butterfly
Video

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.

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

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.

Low Lunge Sidebend
Video

Sidebends

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

Bridge Pose
Video

Stretch + Release

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

Bridge Pose
Video

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.

Happy Baby
Video

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.

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. 

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. 

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.

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. 

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.

14-Day Neck Pain Relief

Puppy Pose
Video

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.

Easy Forward Fold
Video

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. 

Bridge Pose
Video

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.

Half-Reclining Hero Pose
Video

Rest + Recovery

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

Happy Baby
Video

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.

Hamstring Stretch
Video

Deep Release

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

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.

Video

Morning Yoga

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

Yoga For Pain Relief
Video

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.

Low Lunge Twist
Video

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.

Bridge Pose
Video

Stretch + Release

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

Yoga For Neck Pain
Video

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.

Reclining Butterfly
Video

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.

30-Day Core Challenge

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.

Folded Butterfly
Video

Healthy Spine

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

One-Handed Tiger
Video

Backbends

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

Bridge Pose
Video

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.

Mobilise The Joints
Video

Mobilise The Joints

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

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.

Video

Morning Yoga

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

Low Lunge Twist
Video

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.

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

Loosen Up

This is a nice one to loosen up the joints—the ankles, knees, hips, spine, shoulders, elbows and wrists. Try to maintain good alignment throughout.

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.

Standing Sidebend
Video

Pain Killer

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

Low Lunge Sidebend
Video

Sidebends

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

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.

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.

Revolved Head To Knee
Video

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.

Half-Reclining Hero Pose
Video

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.

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.

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.

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. 

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.

Happy Baby
Video

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.

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.

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.

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. 

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. 

Bridge Pose
Video

Stretch + Release

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

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.

14-Day Calves + Hamstrings

Hamstring Stretch
Video

Deep Release

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

Video

Loosen Up

This is a nice one to loosen up the joints—the ankles, knees, hips, spine, shoulders, elbows and wrists. Try to maintain good alignment throughout.

Half-Reclining Hero Pose
Video

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.

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. 

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.

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.

MTB Cool-Down
Video

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.

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.

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.

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.

Revolved Head To Knee
Video

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.

Video

Warrior Flow

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

21-Day Hip Flexors + Groin

Revolved Head To Knee
Video

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 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.

Hamstring Stretch
Video

Deep Release

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

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.

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.

Bridge Pose
Video

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.

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.

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.

MTB Cool-Down
Video

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.

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.

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

Morning Yoga

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

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.

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.

Happy Baby
Video

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.

Video

Warrior Flow

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

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.

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. 

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.

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.

21-Day TFL + Glutes

Low Lunge Twist
Video

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.

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.

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. 

Downward Dog
Video

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.

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.

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.

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

Fast And Furious

This fast-paced routine loosens up the hips, strengthens the wrists and shoulders and rotates the spine. It's a veritable smorgasbord of yoga skills.

Low Lunge
Video

Hip Openers

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

Side Crow
Video

Getting Sideways

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

Easy Forward Fold
Video

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. 

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.

Crow Pose
Video

Epic Control

In this balance sequence, focus and control are the aim of the game. Try to keep your transitions smooth and to hold the poses as still as you can.

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.

Revolved Side Angle Variation
Video

Torque

This sequence builds strength in the legs, hips and core. It requires a high degree of joint mobility as well as good balancing skills.

Thread The Needle Pose
Video

Total Relaxation

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

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. 

Revolved Side Angle
Video

Balance Twist

This sequence requires significant proprioception and body control. We play with twisting poses designed to throw you off your balance.

Reclining Butterfly
Video

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.

21-Day Neck + Shoulders

Achy Body
Video

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.

Reclining Butterfly
Video

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.

Puppy Pose
Video

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.

Hamstring Stretch
Video

Deep Release

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

Half-Reclining Hero Pose
Video

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.

Happy Baby
Video

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.

Folded Butterfly
Video

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 Pain Relief
Video

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.

Easy Forward Fold
Video

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. 

Video

Morning Yoga

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

Low Lunge Twist
Video

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.

Standing Sidebend
Video

Pain Killer

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

Half-Reclining Hero Pose
Video

Rest + Recovery

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

Revolved Head To Knee
Video

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.

Bridge Pose
Video

Stretch + Release

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

Yoga For Neck Pain
Video

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.

Thread The Needle Pose
Video

Total Relaxation

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

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.

Bridge Pose
Video

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.

Non-Weightbearing

Folded Butterfly
Video

Healthy Spine

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

Half-Reclining Hero Pose
Video

Rest + Recovery

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

Yoga For Neck Pain
Video

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.

Bridge Pose
Video

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.

Yoga For Stress Relief
Video

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.

Reclining Butterfly
Video

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.

Hamstring Stretch
Video

Deep Release

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

Easy Forward Fold
Video

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. 

Bridge Pose
Video

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
Video

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.

Achy Body
Video

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.

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.