In this beginner yoga sequence, we increase flexibility in muscles throughout the body and get to know some of the basic yoga poses.
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.
In this sequence, we'll focus on stretching the calves and hamstrings, spine and shoulders. It's great for relieving lower and upper back pain.
In this sequence, we work on spinal extension. Backbends are crucial for mountain bikers as they reverse the rounded-forward riding position.
In this sequence, we move through standing, seated and reclining twists. Move slowly and mindfully—taking care not to over-rotate your spine.
Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: "Spend as much time in a lunge as you can."
Sidebends stretch muscles throughout the body, increase spinal mobility and alleviate pain in the lower back, shoulders and neck.
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.
Backbends increase spinal mobility as well as opening up the hips and chest—making them incredibly beneficial for riders. Take them slow.
In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.
I tend not to focus as much on forward bends because you already spend so much of your time with your spine rounded forward.
This sequence focuses on twists and sidebends that will be great to include in your training—especially if you're trying to get sideways.
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.
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.
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.
In this sequence, we flow through Sun Salutation A + B, Lunge Salute and a hip-opening Sun Salutation to stretch muscles throughout the body.
In this upper body strength workout, we work the arms, shoulders, chest and core in a series of poses that are called arm balances in yoga.
This routine is designed to strengthen the feet, ankles, legs, knees, hips and glutes. It's a great one to help to alleviate knee pain.
In this yoga for core strength routine we strengthen the abs, obliques, lower back, and hips. Try to keep your core engaged throughout.
In this challenging sequence, we flow through some Sun Salutation variations, to strengthen the hands, wrists, shoulders, chest and core.
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.
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.
In this sequence, the focus is on joint stability. Holding these isometric poses reduces your risk of injury in the wrists and shoulders.
In this sequence, we hold some classic standing poses to build strength in the feet, ankles, knees, hips, quads, glutes and lower back.
In this core sequence, we use isometric and concentric-eccentric exercises to strengthen the abs, lower back, and obliques.
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.
This sequence is great for activating the glutes, mobilising the joints and firing up the muscles in your legs before you go out for a ride.
In this sequence we train both core strength and core flexibility. This has great benefits for performance and for reducing your risk of injury.
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.
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.
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.
In this sequence, we bend the spine forwards, backwards, side to side and in rotation, and finish with Progressive Muscle Relaxation.
When you slow down your movements, you can actually feel what's going on in your body much better than you thought you could.
This is a gentle sequence designed to release tension in the hips—the quads, hip flexors, hamstrings, groin, glutes and outer hips.
This sequence is a doozie for the lower back—loosening up the spine and stretching the hips, calves, hamstrings and lower back.
In this sequence we systematically stretch the spine, shoulders, calves, hamstrings and hips, to release tension and calm your mind.
This relaxing sequence is focussed primarily on the lower back. If you have weakness or pain here, please listen carefully to your body.
In this relaxing sequence, we loosen up the neck and shoulders, stretch the outer hips and glutes and release tension from the lower back.
This sequence is designed to release tightness, increase mobility throughout your body and relieve aches and pains naturally.
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.
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.
This sequence is designed to loosen up the spine and hips and stretch the hamstrings to improve suppleness and get you moving more fluidly.
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.
This sequence focuses on upper body mobility and deeper stretches for the waist down—specifically the calves, hamstrings and groin.
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.
This twisting sequence is designed to wring out tension throughout the body—with a specific focus on the spine, abs and obliques, and hips.
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.
In this sequence, notice how challenging your balance requires stability in the hips. Your core stabilisers have to work hard.
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.
In this sequence, with play around with shifting your centre of gravity in poses that challenge and enhance your balance and coordination skills.
This complex sequence requires concentration, coordination and core strength. It simultaneously challenges balance and body control.
This sequence is a test of balance, strength and endurance. I ask you to hold some difficult standing poses so get ready to shake.
Training balance is a great way to build your powers of focus and concentration, which can come in useful, especially if you're competing.
This sequence integrates twists, hip openers and core strengtheners to challenge your balance, coordination and proprioception. It packs a punch.
This sequence links together a series of challenging balancing poses that build strength in the lower body—the feet, ankles, knees, quads and hips.
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.
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.
This sequence includes one-legged standing poses, that strengthen the lower body and arm balances, that strengthen the upper body and core.
This routine is one trick after another. Sequencing these complex poses improves coordination, agility, body control and enhances mental focus.
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.
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.
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.
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.
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.
This sequence is relatively fast-paced. It requires good balance, coordination and reaction speed. Focus on refining your movements.
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.
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.
This sequence takes place mostly in the sagittal plane (flexion/extension) which gives you a great opportunity to practice and refine your alignment.
This sequence trains mobility, flexibility and strength. It's great for opening up the hips, improving spinal mobility and strengthening the core.
This sequence is a proper workout for the hips. We stretch the hips flexors, groin and outer hips with progressively more intense poses.
This sequence builds strength in the legs, hips and core. It requires a high degree of joint mobility as well as good balancing skills.
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.
This tricky sequence requires flexibility, strength and balance. Try to see how effortless and smooth you can make your movements.
In this sequence, we warm up the body with a fairly simple High Lunge sequence before launching into some challenging balancing poses.
You can use this sequence as a barometer to see how your mobility and flexibility are improving. It climaxes with Wheel pose.
In this sequence, try to synchronise your breath and movement. I'll cue the inhalations and exhalations. See if you can stay focused.
In this sequence, we break down the basic yoga poses, stretch the hips, calves, hamstrings, glutes, triceps and shoulders and rotate the spine.
In this sequence, we work the chest, shoulders, triceps and wrists. Try to keep your core engaged—your abs, obliques and lower back.
In this sequence, we flow smoothly through a continuous series of poses designed to increase flexibility and train new movement patterns.
In this sequence, we learn some of the basic yoga balancing poses and play with other ways to throw off your centre of gravity.
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.
In this back-bending sequence, we flex and extend the spine before moving through progressively deeper and more intense backbends.
In this workout, we activate the quads, glutes and hips and improve flexibility in the ankles, calves, hamstrings, hips and quads.
This sequence requires significant proprioception and body control. We play with twisting poses designed to throw you off your balance.
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.
This sequence has you covered for hip openers—the hip flexors, glutes, piriformis, groin, adductors. It's another one of my favourites.
This tricky sequence requires flexibility, strength and balance. Try to see how effortless and smooth you can make your movements.
In this sequence, we move through a series of lunges, twists and sidebends—to loosen up your joints and get your body moving.
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.
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.
This pre-ride activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
This gentle MTB cool-down is designed to completely unwind you after your ride. To loosen you up and stretch out tight muscles.
This sequence systematically mobilises all the major joints—the neck, shoulders, elbows, wrists, hips, spine, knees and ankles.
This gentle pose-ride stretch focuses on the hip flexors, glutes, calves, hamstrings, chest and shoulders. It also relaxes the nervous system.
This post-ride routine covers all your bases—especially from the hips down. Feet, calves, hamstrings, hips, quads, groin and glutes.
This core strength and balancing sequence gets straight into it—culminating in a fun and challenging arm balance called Crow pose.
This gentle recovery sequence is designed to give your muscles and joints a chance to repair and grow stronger between training sessions.
This routine is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
You can practice this static stretching sequence after a long ride to release tension in muscles you've been working.
The first half of this routine focuses on increasing mobility in the spine and upper body and the second on stretching out the hips.
This sequence combines stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
In this morning sequence, we start with a short breathing exercise, mobilise joints throughout the body and transition into deeper stretches.
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.
This sequence breaks down many of the basic yoga poses. We stretch tight muscles and activate those that are typically disengaged.
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.
This routine is one of my favourites to get the blood pumping, stretch out achey muscles, mobilise the spine and loosen up the hips.
In this sequence, we flow through poses that stretch your spine in all directions and finish with a Progressive Muscle Relaxation.
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.
This sequence uses three techniques to help clear your mind—a breathing exercise, series of balancing poses, and a short meditation.
This sequence is designed to strengthen the core—the abs, obliques, transverse abdominis, lower back muscles and pelvic floor.
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.
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.
This sequence is designed to address the common muscular imbalances experienced by mountain bikers that correlate with lower back pain.
This sequence is designed to relieve lower back, neck or shoulder pain by releasing tension, loosening up tight joints and helping you to relax.
This is a gentle sequence you can do if you're feeling achy from over-training, working too hard or exhausting travel commitments.
This sequence is designed to loosen up the neck, shoulders, spine and back—releasing tension throughout the body and relieving areas of pain.
This gentle seated sequence is designed to release tightness in the neck and shoulders, improve t-spine mobility and relieve upper back pain.
This routine is designed to keep lower back pain at bay—loosening up the hips, hamstrings and glutes and maintaining core strength.
You can practice this 15-minute savasana at the end of your yoga routine, after a ride or before bed. It includes a guided body scan.
This breathing technique, in which your exhalations are twice as long as your inhalations, calms and relaxes the central nervous system.