Day 2 – Mobility Flow (W3)

Equipment Required

Yoga Mat

Yoga Block (Optional)

Mobility Flow Follow Along

• Back to Follow Along

Mobility Flow Self-Paced

• Perform for 1 Lap

Exercise 1/14

Stand, Eyes Closed (1:00)

Tips:

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

Exercise 2/14

10 Reach to Sky - Inhale, Forward Fold - Exhale

Tips:

• Roll forward towards the ball of foot and lift the tailbone to the sky

Exercise 3/14

8 Reverse Lunge with Overhead Reach

Tips:

• Tuck hip under and keep spine long as you reach
• 8 reps per side

Exercise 4/14

Low Lunge Pose (0:30)

Tips:

• Tuck hip under and keep spine long as you reach
• Hold for 30 seconds per side

Exercise 5/14

Half Split Pose (0:30)

Tips:

• Keep hips even and reach toes back towards the body, actively lengthening the back of the knee
• Keep spine lengthened to maximize stretch
• If you can't touch the ground, you may place your hands on your yoga blocks on each side of the front leg
• Hold for 30 seconds per side

Exercise 6/14

Table Top Pose (0:20)

Tips:

• Keep neck long and push away from the floor
• Tuck hips under to engage core and hold for 20 seconds

Exercise 7/14

Respiratory Cat Cow (10 Reps/Breaths)

Tips:

• Think of connecting head to tailbone in each direction, not crunching, but keeping everything nice and lengthened
• Exhale Cat, Inhale Cow = 1 Rep

Exercise 8/14

Balancing Table - AKA Birddog (0:20)

Tips:

• Engage core
• Push away from the floor and actively reach fingers and heel away from the body
• Keep knee facing towards ground
• Hold 20 seconds per side

Exercise 9/14

All Four Thread the Needle (0:30)

Tips:

• Palm faces up and hips remain forward as you rotate the spine
• Hold for 30 seconds per side

Exercise 10/14

Puppy Dog (0:30)

Tips:

• Try to make a 90-degree angle with your legs as you lift the hips towards the ceiling
• Hold for 30 seconds

Exercise 11/14

Child's Pose (1:00)

Tips:

• Reach fingers out far before stretching back
• Hold for 1 minute

Exercise 12/14

Supine Single Leg Knee Hug (1:00)

Tips:

• Leg on floor stays long
• Keep neck long and shoulders down
• Hold for 1 minute each

Exercise 13/14

Side Lying Pec Stretch (0:45)

Tips:

• Hold for 45 seconds per side

Exercise 14/14

Prone Shavasana (3:00)

Tips:

• Place towel on hips and forehead
• Hold for 3 minutes