Day 4 – Mobility Flow (W7)

Equipment Required

Yoga Mat

Yoga Block (Optional)

Resistance Band or Towel

Mobility Flow Follow Along

• Back to Follow Along

Mobility Flow Self-Paced

• Perform for 1 Lap

Exercise 1/15

Stand, Eyes Closed (1:00)

Tips:

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

Exercise 2/15

10 Infant Squats

Tips:

• Keep shoulders down and core engaged

Exercise 3/15

Malasana (0:30)

Tips:

• Send the tailbone straight down, pressing the knees out over the toes
• Hold for 30 seconds

Exercise 4/15

Single Leg Stance (0:30)

Tips:

• Eyes closed for a challenge
• Hold for 30 seconds per leg

Exercise 5/15

Warrior 1 (0:30)

Tips:

• Hold for 30 seconds per side

Exercise 6/15

Tree Pose (0:30)

Tips:

• Try to get foot high on the thigh
• Hold for 30 seconds per side

Exercise 7/15

Warrior 2 (0:30)

Tips:

• Hold for 30 seconds per side

Exercise 8/15

Reverse Warrior (0:15)

Tips:

• 5 slow breaths

Exercise 9/15

Extended Side Angle Pose (0:30)

Tips:

• Hold for 30 seconds per side

Exercise 10/15

Wide-Legged Forward Fold (1:00)

Tips:

• Hold for 30 seconds each
• Think about rolling forward slightly, lifting your tailbone to the sky, and reaching the top of your head to the floor...and breathe!

Exercise 11/15

Malasana (0:30)

Tips:

• Hold for 30 seconds

Exercise 12/15

Supine Overhead Reach (0:20)

Tips:

• Keep shoulders down throughout movement
• Perform for 20 seconds

Exercise 13/15

10 Supine Alternating Overhead Reach

Tips:

• Perform 10 reps per side

Exercise 14/15

Twisted Roots Pose (1:00)

Tips:

• Hold for 1 minute per side

Exercise 15/15

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.