✅ Yoga & Mobility
Day 1: Full Body Mobility & Yoga Flow
1. Warm-up (5-10 minutes)
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Gentle Joint Rotations (1 minute each)
- Neck, shoulders, elbows, wrists, hips, knees, ankles
- Focus on slow, controlled movements to lubricate joints
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Cat-Cow Stretch (1 minute)
- Inhale: arch your back (cow), exhale: round your spine (cat)
2. Yoga Flow & Mobility Routine
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Downward Dog (1 minute)
- Stretch your hamstrings, calves, and shoulders.
- Hold the pose while gently pedaling your feet to warm up the legs.
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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.
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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.
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Warrior II (30 seconds per side)
- From Warrior I, open the hips and shoulders to face sideways.
- This targets the hips, shoulders, and legs.
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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.
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Seated Forward Fold (Paschimottanasana) (1 minute)
- Sit on the floor with legs extended, fold forward to stretch your hamstrings and back.
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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)
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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.
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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)
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Standing Hip Circles (1 minute each leg)
- Stand tall and rotate one leg outward in a circular motion to warm up the hip.
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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
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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.
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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.
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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.
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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.
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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
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Seated Forward Fold (Paschimottanasana) (1 minute)
- Hold and focus on deep breathing to release tension in the lower back and hamstrings.
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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.
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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)
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Dynamic Stretching
- Leg Swings (1 minute each leg)
- Arm Swings (1 minute)
- Hip Circles (1 minute)
2. Active Mobility Routine
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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.
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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.
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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.
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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
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Legs Extended Forward Fold (Paschimottanasana) (1-2 minutes)
- Sit with legs extended and fold forward for a deep hamstring stretch.
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Cat-Cow with Deep Breathing (2 minutes)
- Focus on slow, controlled breathing to release tension from the spine.
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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.

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