Yoga 15

Would you like to work on your Wheel pose? Wheel pose isn’t just about stretching. It requires: • Shoulder Mobility—Puppy pose 🐶 • Hip Extension—Crescent Lunge 🌙 • Glute + Core Strength—Locust 🦗 • Wrist Tolerance—Upward Facing Plank 🪵 • Thoracic Extension—Camel🐪 If one of these is missing, Wheel pose is not happening! Due to popular demand, I have created a 6-week structured course to help you build these elements progressively. Inside the program: • 4 x 15-Minute Videos per Week • 3 Months Access to App • Mobility + Strength Progression • Wheel Readiness Assessment • Wheel Technical Breakdown and Injury Prevention Guides • 2 Video Reviews with Feedback Enrolment is open now and limited due to review capacity. 👉 Join via the link in bio Comment “WHEEL” for more info

🏃‍♂️No Equipment Post-Workout Stretch 🏆 8 stretches you can practice for 3-5 diaphragmatic breaths after your workout. 1. Quad Stretch 2. Hamstring Stretch 3. Glutes Stretch 4. Obliques Stretch 5. Calf Stretch 6. Shoulder Stretch 7. Chest Stretch 8. Triceps Stretch These 8 stretches will tide you over until you can get to your yoga mat for a full 15-minute, cool-down. 👉🏼 Practice YOGA FOR ATHLETES with me Try my app - Get 14 days FREE! Link in bio Become a better athlete in 15 minutes a day! 💪🏼✌🏼🤩 #yoga15 #team15 #yogaforathletes #onlineyogavideos #howtoyoga #yogaforbeginners #yogaformtb #mtbstretch #yogaforcyclists #yogaforrunning #running #yogaforrunners #yogaformen #athleticrecovery #cooldown #cooldownstretch #mobility #mobilitytraining #athleticperformance #runtulum 📸 @charley_smith_photography

SLOW IS SMOOTH - Yoga 15 Elite athletes and performers have the ability to slow things down. It's as though they have some type of temporal manipulation ability.

5-Minute Neck & Shoulder Relief 💆🏼

If you’re tight or sore and you don’t have 15 minutes, practice this 5-minute video every day until you have your mobility back 😍

5-Minute Neck & Shoulder Relief 💆🏼 If you’re tight or sore and you don’t have 15 minutes, practice this 5-minute video every day until you have your mobility back 😍 Save and share this post with your friends and loved ones ❤️ And check out all my short videos for athletes at www.yoga15.com Become a better athlete in 15 minutes a day! 💪🏼✌🏼🤩 #yoga15 #team15 #yogaforathletes 📸 @charley_smith_photography #onlineyogavideos #yogaathome #howtoyoga #yogaforflexibility #yogaforrecovery #yogaposes #yogaeveryday #yogaeverywhere #yogapractice #yogachallenge #yogaforrunning #yogaforbeginners #yogaforlife #yogaforrunners #athleticrecovery #stretchingroutine #stretching #stretchingforathletes #yogaformen #yogaformtb #yogaforcyclists #neckpain #tightshoulders #neckstretches #yogaforjiujitsu #yogaforboxers #yogaforneck

From cyclists to climbers and swimmers to skiers, athletes across all disciplines are increasingly turning to yoga not just for flexibility, but also to gain the competitive edge. One group of underestimated but deeply powerful poses in the athletic toolbox is the family of twists.

Why Twisting Is the Secret Weapon For Athletic Performance - Yoga 15 From cyclists to climbers, athletes across disciplines are turning to yoga not just for flexibility, but also to gain the competitive edge.

When you are out of balance, you will tend to continue to do things that keep you out of balance. Active people love to practice dynamic styles of yoga and lazy people gravitate towards yin. My advice is not always to practice what comes easy but instead to practice what you need. So if you are ambitious, busy, athletic and tend towards overdoing things, yin yoga is likely to be highly beneficial for you.

A Beginner's Guide To Yin Yoga In yin yoga, we focus on a few postures, holding each of them for a minimum of 10 breaths. Time, not intensity, is the active ingredient.

It seems that everyone in my life has less than stellar shoulder range of motion. My boxing coach, ex-rugby-playing best friend, Greg Minnaar, after crashing in Snowshoe last month, my gardening mother and even me in the past as an over-zealous, younger yogi.

The shoulder is one of our most versatile joints. It can flex, extend, abduct, adduct, and rotate internally and externally. Here are some tests you can do to see if you have normal range of motion in each of these dimensions.

Bring your arms by your sides, palms facing back. Can you lift your arms straight up by your ears in 180 degrees shoulder flexion? Can you extend your arms back behind you, keeping your elbows straight, to roughly 60 degrees? Can you abduct your palms together overhead with your arms straight? Finally, drop your left arm, keep your right arm up and bend your right elbow. Can you touch the middle of your left shoulder blade with your right fingers in external rotation? And touch the middle of your right shoulder blade with your left fingertips in internal rotation?

If you find that your shoulder mobility is lacking in any of these ranges of motion, regular practice of these 8 poses will get you back on track.

1. Puppy—Shoulder Flexion
2. Bent-Arm Child’s Pose—Shoulder Flexion
3. Supported Reclining Butterfly—External Shoulder Rotation
4. Half-Twisted Scorpion—External Shoulder Rotation
5. Reclining Sidebends—Lateral Shoulder Flexion
6. Child with Sidebend—Lateral Shoulder Flexion
7. Supported Bridge—Shoulder Extension
8. Twisted Puppy—Internal Shoulder Rotation

Hold each of them for 5-8 breaths, as often as you feel you need them.

Become a better athlete in 15 minutes a day! 💪🏼✌🏼🤩

The best things in life are free 💸

We all know that stretching improves flexibility and is especially important if you’re an athlete who generates strength and power through specific muscles to excel at their sport 🥇

Stretching also improves mobility by moving your joints into missing ranges of motion 🤸🏽‍♂️

Stretching improves strength by restoring muscle length and bringing blood flow to the entire muscle 💪🏼

Stretching supports recovery by bringing the heart rate down and activating the parasympathetic nervous system ❤️‍🩹

Stretching enhances balance and proprioception by correcting alignment and improving ROM at the joints ⚖️

Become a better athlete in 15 minutes a day! 💪🏼✌🏼🤩

“You don't need more time, you need more focus.”

Right now, it is low season in Tulum, which I love. It’s much more chill, the weather is still perfect and I find it a lot easier to distinguish signal from noise.

I’m have just one work project, the 15 cool-down videos that I am shooting at the end of this month. My exercise routine of strength training, functional fitness and boxing runs like clockwork so that no workout negatively impacts another. And I get to experiment with different lifestyle habits—last weekend I filled my plunge pool with ice, I’m following a strict ketogenic diet, trying different foods like buffalo and weird, in-season vegetables, doubling down on pedicures, massage and self-myofascial relief, listening to new podcasts and making little cloud movies at sunrise and sunset.

I think it would be too quiet here for most people this time of year but for me it’s the perfect time to have a little reset before the next chapter of life comes crashing in.

I’ve been following a strength training plan designed for me by Altamirano Training Systems for almost 2 months and I feel incredible. I have 4 sessions a week—2 upper body and 2 lower body which establish a great foundation for all the other training that I’m doing. I do notice that I get tight from lifting weights so I have had to double-down on my yoga and make it highly specific.

For the last few weeks, I have been writing a new series of videos that we are filming in Mexico City on by birthday at the end of this month. The videos will be a series of cool-downs that will have you covered for every sport. I’m really excited about them because the style is a little different—it’s more advanced stretching than yoga and there is literally no fu***ng around!

Let me know if there is something that you desperately need me to film, if there are any cool-down stretches that you find indispensable for your sport or you just have some words of encouragement for this intense period of head-down focus!

Become a better athlete in 15 minutes a day! 💪🏼✌🏼🤩

Suffering from hip pain or stiffness? These 6 poses should ease the discomfort and get you back to training at full capacity 🔥

I recommend you complete the full set first thing in the morning and last thing at night for as long as you need to muscle 💪🏼

These 6 poses systematically stretch the hips in each range of motion⚡️

1. Dead Pigeon—stretches the glutes and piriformis (external hip rotators).
2. Reclining Hand-To-Big-Toe—stretches the hamstrings (hip extenders).
3. Happy Baby—stretches the glutes, hamstrings and groin.
4. Reclining Butterfly—stretches the groin (hip adductor).
5. Half-Reclining Hero—stretches the quads (hip flexors).
6. Reclining Spinal Twist with bind—stretches the glutes and TFL (hip abductors).

Don't forget to bookmark this sequence so that you can find it easily whenever you need it. And let me know your feedback! ❤️

Become a better athlete in 15 minutes a day! 💪🏼✌🏼🤩