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VIDEO LIBRARY

Select by DISCIPLINE—Flexibility, Strength, Balance, Mobility, Relaxation or All-Rounder. Choose from the SINGLES collection—Training, Everyday , Pain Relief or Breathing + Meditation. Or decide by LEVEL OF DIFFICULTY—Beginner, Intermediate or Advanced. Each routine lasts 15-minutes. You can click on the image for more information.

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.

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.

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."

Low Lunge Sidebend
Video

Sidebends

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

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.

Modified Camel
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Deeper Backbends

Backbends increase spinal mobility as well as opening up the hips and chest—making them incredibly beneficial for riders. Take them slow.

Lizard Pose
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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.

Triangle Pose
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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.

Pigeon Pose
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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.

Wheel Pose
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Wheel Prep

In this sequence we open up the hip flexors, stretch the chest and activate the glutes, in preparation for one of the deepest yoga backbends. 

Half Frog Pose
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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.

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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.

Bridge Pose
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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.

Boat Pose
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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.

Plank Pose
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Core Strength 3

In this core sequence, we use isometric and concentric-eccentric exercises to strengthen the abs, lower back, and obliques.

Spider Planks
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Upper Body Strength 4

Don't let anyone tell you yoga isn't hard. This sequence is designed to give your upper body—chest, arms and shoulders—a serious workout.

Fish Pose
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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.

Crow Pose
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Upper Body Strength 5

In the hardest upper body strength workout in the series, we put it all together, and throw in a challenging Crow arm balance for good measure.

Silver Surfer
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Lower Body Strength 5

In this sequence, we burn the quads and glutes in a series of Chair and Warrior variations, followed by some balancing to ramp up the difficulty.

Locust Pose
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Core Strength 5

In this sequence, we work the abs in a series of Plank and Boat pose variations, and finish in the mother of all abs stretches—Wheel pose.

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.

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.

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.

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.

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
Video

Pain Killer

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

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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.

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.

Half Tortoise
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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
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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.

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. 

Flying Locust
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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. 

Yoga Twists And Turns
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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. 

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.

Boat Pose
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Hip Stability

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

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.

Bending Tree Pose
Video

Tip The Balance

In this sequence, with play around with shifting your centre of gravity in poses that challenge and enhance your balance and coordination skills.

Yoga For Core Stability
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Core Stability

This complex sequence requires concentration, coordination and core strength. It simultaneously challenges balance and body control.

Bound Extended Side Angle Pose
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In A Bind

This sequence is a test of balance, strength and endurance. I ask you to hold some difficult standing poses so get ready to shake.

Warrior 3
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Total Focus

Training balance is a great way to build your powers of focus and concentration, which can come in useful, especially if you're competing.

Half Moon Pose
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Moon Landing

This sequence integrates twists, hip openers and core strengtheners to challenge your balance, coordination and proprioception. It packs a punch.

Airplane
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Transition

This sequence links together a series of challenging balancing poses that build strength in the lower body—the feet, ankles, knees, quads and hips.

Wild Thing
Video

Perfectly Aligned

In this sequence, try continually to refine your alignment. This will help to create a sense of stability from which to work on your balance.

Off Balance
Video

Strong And Supple

This is a fun one with some new variations to try. It requires good balancing skills as well as core strength and flexibility in the hips. 

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.

Candy Cane
Video

Party Tricks

This routine is one trick after another. Sequencing these complex poses improves coordination, agility, body control and enhances mental focus.

Wheel Pose
Video

Acrobatics

This back-bending sequence involves some pretty advanced postures. If you're feeling supple, strong and agile, it's a fun one to have a bash at.

Crow Pose
Video

Take Flight

In this sequence, you can play around with closing your eyes. Notice how it makes even simple poses so much more taxing on your stabilisers.

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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. 

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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.

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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.

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Warrior Flow

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

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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. 

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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.

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True Your Wheels

This sequence takes place mostly in the sagittal plane (flexion/extension) which gives you a great opportunity to practice and refine your alignment.

Chair Pose Twist
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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.

Revolved Side Angle Variation
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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.

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Mobility Drills

This sequence is a series of mobility drills for the feet, knees, hips, spine and shoulders. It's a great one to get the blood pumping.

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Well-Oiled

This tricky sequence requires flexibility, strength and balance. Try to see how effortless and smooth you can make your movements.

Crow Pose
Video

Balance Flow

In this sequence, we warm up the body with a fairly simple High Lunge sequence before launching into some challenging balancing poses.

Wheel Pose
Video

Check Up

You can use this sequence as a barometer to see how your mobility and flexibility are improving. It climaxes with Wheel pose.

Bow Pose
Video

Wave Of Breath

In this sequence, try to synchronise your breath and movement. I'll cue the inhalations and exhalations. See if you can stay focused.

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.

Plank Pose
Video

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.

Cobra Pose
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Flow Rider

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

Tree Pose
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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.

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.

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. 

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.

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.

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.

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Classic Hips

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

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Well-Oiled

This tricky sequence requires flexibility, strength and balance. Try to see how effortless and smooth you can make your movements.

Low Lunge
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Flex + Flow

In this sequence, we move through a series of lunges, twists and sidebends—to loosen up your joints and get your body moving.

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.

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.

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
Video

Mobilise The Joints

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

Dead Pigeon Pose
Video

Post-Ride Stretch

This gentle pose-ride stretch focuses on the hip flexors, glutes, calves, hamstrings, chest and shoulders. It also relaxes the nervous system.

Low Lunge Quad Stretch
Video

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. 

Low Lunge Sidebend
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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
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Mobility Flow

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

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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.

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.

Locust Pose
Video

Yoga For Beginners

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

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.

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.

Triangle Pose
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Energy Boost

This flow sequence moves pretty fast. It's designed to get the blood pumping and your heart rate up. It focuses on the quads and hips.

Half Moon Pose
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Clear Your Mind

This sequence uses three techniques to help clear your mind—a breathing exercise, series of balancing poses, and a short meditation.

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.

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.

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.

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.