✅ Yoga & Mobility

Day 1: Full Body Mobility & Yoga Flow

1. Warm-up (5-10 minutes)

  • Gentle Joint Rotations (1 minute each)
    • Neck, shoulders, elbows, wrists, hips, knees, ankles
    • Focus on slow, controlled movements to lubricate joints
  • Cat-Cow Stretch (1 minute)
    • Inhale: arch your back (cow), exhale: round your spine (cat)

2. Yoga Flow & Mobility Routine

  • Downward Dog (1 minute)
    • Stretch your hamstrings, calves, and shoulders.
    • Hold the pose while gently pedaling your feet to warm up the legs.
  • Sun Salutation (Surya Namaskar) (3-5 rounds)
    • A sequence of poses: Mountain Pose, Forward Fold, Halfway Lift, Plank, Cobra, Downward Dog
    • This flow warms up the body, stretches the legs, and opens the chest and shoulders.
  • Warrior I (30 seconds per side)
    • Step one foot forward, bend the knee, and reach your arms overhead.
    • Feel the stretch in your hips and legs.
  • Warrior II (30 seconds per side)
    • From Warrior I, open the hips and shoulders to face sideways.
    • This targets the hips, shoulders, and legs.
  • Low Lunge (Anjaneyasana) (1 minute per side)
    • From Warrior I, drop the back knee to the floor and reach your arms overhead.
    • Great for stretching the hip flexors.
  • Seated Forward Fold (Paschimottanasana) (1 minute)
    • Sit on the floor with legs extended, fold forward to stretch your hamstrings and back.
  • Child’s Pose (2 minutes)
    • Rest your forehead on the floor with knees apart and arms extended in front.
    • This is a great resting pose that stretches the hips, back, and shoulders.

3. Cool Down & Relaxation (5-10 minutes)

  • Supine Twist (1 minute per side)
    • Lie on your back, bring your knees to your chest, and gently twist them to each side.
    • This releases tension in the spine and hips.
  • Legs Up the Wall (Viparita Karani) (2-5 minutes)
    • Lie on your back with your legs resting against a wall, close your eyes, and breathe deeply.
    • This posture is excellent for relaxation and relieving leg fatigue.

Day 2: Targeted Mobility for Hips, Shoulders, & Spine

1. Warm-up (5-10 minutes)

  • Standing Hip Circles (1 minute each leg)
    • Stand tall and rotate one leg outward in a circular motion to warm up the hip.
  • Spinal Roll Down & Up (1 minute)
    • Slowly roll down through the spine (vertebra by vertebra) and then rise back up to standing.
    • This stretches the spine and loosens up tightness.

2. Targeted Mobility Flow

  • Pigeon Pose (Eka Pada Rajakapotasana) (1-2 minutes per side)
    • From Downward Dog, bring one knee forward and extend the other leg behind you.
    • This stretches the glutes, hips, and lower back.
  • Thread the Needle (1 minute per side)
    • From a tabletop position, thread one arm under the opposite arm and rest your shoulder on the floor.
    • Great for opening the shoulders and releasing tension in the upper back.
  • Cobra Pose (Bhujangasana) (1 minute)
    • Lie on your stomach, place hands under shoulders, and gently lift the chest while keeping elbows slightly bent.
    • Opens up the chest and stretches the spine.
  • Lizard Pose (1 minute per side)
    • From a low lunge, place both hands on the floor inside your front foot and lower the hips toward the ground.
    • This deeply stretches the hips and groin.
  • Chest Opener (1 minute)
    • Stand tall, interlace your fingers behind your back, and lift your arms as you gently open the chest.
    • Great for improving shoulder mobility.

3. Cool Down & Relaxation

  • Seated Forward Fold (Paschimottanasana) (1 minute)
    • Hold and focus on deep breathing to release tension in the lower back and hamstrings.
  • Butterfly Stretch (1-2 minutes)
    • Sit with your feet together, knees out to the sides, and gently lean forward.
    • Opens the hips and inner thighs.
  • Savasana (Corpse Pose) (5 minutes)
    • Lie flat on your back with your arms by your sides, palms facing up.
    • Focus on your breath, letting your body completely relax.

Day 3: Active Mobility & Flexibility Routine

1. Warm-up (5-10 minutes)

  • Dynamic Stretching
    • Leg Swings (1 minute each leg)
    • Arm Swings (1 minute)
    • Hip Circles (1 minute)

2. Active Mobility Routine

  • Squat to Stand (1-2 minutes)
    • From standing, squat down and try to reach your hands to your toes, then stand up tall.
    • This improves hip mobility and hamstring flexibility.
  • Inchworms (1 minute)
    • From standing, walk your hands forward into a plank position, then walk your feet toward your hands.
    • Great for hamstrings, core, and shoulder mobility.
  • Lateral Lunges (1 minute per side)
    • Step out to the side, bending one knee and pushing your hips back.
    • This opens up the hips and works the legs.
  • Thoracic Spine Rotation (1 minute per side)
    • In a tabletop position, place one hand behind your head and rotate your chest toward the ceiling.
    • This stretches the upper back and improves spinal rotation.

3. Cool Down & Stretch

  • Legs Extended Forward Fold (Paschimottanasana) (1-2 minutes)
    • Sit with legs extended and fold forward for a deep hamstring stretch.
  • Cat-Cow with Deep Breathing (2 minutes)
    • Focus on slow, controlled breathing to release tension from the spine.
  • Child’s Pose (2-3 minutes)
    • Rest your forehead on the floor and relax into the stretch.

Tips for Yoga & Mobility:

  • Breathe deeply: Inhale through your nose and exhale through your mouth to promote relaxation during poses.
  • Use props: Yoga blocks, straps, and pillows can assist in deepening stretches and ensuring correct alignment.
  • Consistency: Practice 3-4 times a week for best results in flexibility and mobility.
  • Listen to your body: Move within your range of motion and avoid pushing too hard into a stretch or pose.