Day 2 – Mobility Flow (W1)

Equipment Required

Yoga Mat

Yoga Block (Optional)

Mobility Flow Follow Along

• Back to Follow Along

Mobility Flow Self-Paced

• Perform for 1 Lap

Exercise 1/16

Stand, Eyes Closed (1:00)

Tips:

• Breathe deeply in through the nose and out through the mouth

Exercise 2/16

10 Reach to Sky - Inhale, Forward Fold - Exhale

Tips:

• Roll forward towards the ball of foot and lift the tailbone to the sky
• If you can't reach all the way to the floor, you may use your yoga blocks to place your hands on in the forward fold

Exercise 3/16

10 Horse Squat - Inhale Down, Exhale Up

Tips:

• Send the tailbone straight down, pressing the knees out over the toes

Exercise 4/16

Horse Squat ISO Hold (0:20)

Tips:

• Keep upper body lifted as you hold

Exercise 5/16

Wide-Stanced Forward Fold (0:30)

Tips:

• Lift the tailbone to the sky and lengthen the back of the knees

Exercise 6/16

10 Alternating Lateral Lunge

Tips:

• Drive hips back with each lunge, keeping upper body lifted
• Find the heel each time you push out of the lunge
• 10 reps per leg

Exercise 7/16

Wide-Stanced Forward Fold (0:30)

Tips:

• Lift the tailbone to the sky and lengthen the back of the knees

Exercise 8/16

Seated Straddle (0:30)

Tips:

• Keep inner thighs rotated out and spine long

Exercise 9/16

Seated Straddle - Rotate Over Right Leg (0:30)

Tips:

• Keep inner thighs rotated out and spine long

Exercise 10/16

Seated Straddle - Rotate Over Left Leg (0:30)

Tips:

• Keep inner thighs rotated out and spine long

Exercise 11/16

Seated Straddle (0:30)

Tips:

• Keep inner thighs rotated out and spine long

Exercise 12/16

Janu Sirsasana (1:00)

Tips:

• Use the hands to pull top of the head towards the foot, keeping the spine long
• If you're unable to reach your foot, try wrapping a towel around your foot and pulling yourself towards the foot

Exercise 13/16

Prone Quad Stretch (1:00)

Tips:

• Ease into this stretch!
• Hold for 1 minute each

Exercise 14/16

Supine Single Leg Knee to Belly (1:00 Each)

Tips:

• Keep the leg on the floor straight and breathe, relaxing the hip flexor as you pull the knee into the belly

Exercise 15/16

Happy Baby Pose (1minute)

Tips:

• Rock side to side gently. This one should feel great for the lower back!

Exercise 16/16

Shavasana (3:00)

Tips:

• Sometimes being still can be the hardest part of the entire flow. Recognize any racing thoughts and itching to go, go, go. Take deep breaths and remind yourself that it's okay to pause and just be. Take this time to let go of any unrealistic control efforts.