Day 2 – Mobility Flow (W7)

Equipment Required

Yoga Mat

Yoga Block (Optional)

Mobility Flow Follow Along

• Back to Follow Along

Mobility Flow Self-Paced

• Perform for 1 Lap

Exercise 1/17

Stand, Eyes Closed (1:00)

Tips:

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

Exercise 2/17

10 Reach to Sky - Inhale, Forward Fold - Exhale

Tips:

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

Exercise 3/17

10 Plank to DownDog

Tips:

• Push away from the floor with palms
• Tuck the hips under during plank and press the heels down during downdog

Exercise 4/17

8 DownDog March

Tips:

• Take this slow as you find the balance, then you can increase speed slightly

Exercise 5/17

Single Leg DownDog (0:30)

Tips:

• Ensure lifted leg does not rotate outwards
• Hold for 30 seconds per side

Exercise 6/17

6 Single Leg DownDog w/Hip Circles

Tips:

• Push away from floor with palms and press heel into the floor
• 6 per side

Exercise 7/17

Pigeon Pose (2:00)

Tips:

• You may place a yoga block under the glute for support, if needed
• Hold for 2 minutes per side

Exercise 8/17

Table Top (0:20)

Tips:

• Tuck hips under and push away from floor
• Keep neck long, not allowing it to droop
• Hold for 20 seconds

Exercise 9/17

8 Table Top With Hip Circles

Tips:

• Use Block on Back if Necessary
• 8 reps per side

Exercise 10/17

Balancing Table Top, AKA Birddog (0:20)

Tips:

• Keep back leg from rotating outwards
• Keep this movement active, reaching with fingertips and heel in opposite directions and keeping the spine lengthened
• Hold for 20 seconds per side

Exercise 11/17

Half Kneeling Soleus Stretch (0:45)

Tips:

• Ease into this stretch!
• Hold for 45 seconds per side

Exercise 12/17

Vajrasana, Eyes Closed, Toes Tucked

Tips:

• Perform for 5 slow breaths

Exercise 13/17

Wall Single Leg Calf Stretch (0:45)

Tips:

• Hold for 45 seconds per side

Exercise 14/17

8 Supine Alternating Knee Hug

Tips:

• Keep the leg on the floor straight and breathe, relaxing the hip flexor as you pull the knee into the belly
• Perform 8 reps per leg

Exercise 15/17

Supine Peroneal Stretch (0:30)

Tips:

• Hold for 30 seconds each

Exercise 16/17

Happy Baby Pose (1minute)

Tips:

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

Exercise 17/17

Shavasana (3:00)

Tips:

• Breathe deeply and intentionally, imagining oxygen being delivered to all of your tissues, bringing rejuvenation to your body.
• Continue for 3 minutes