Flexibility & Mobility Flow
A gentle mobility programme focused on flexibility, joint range of motion, and deep stretching. Perfect for recovery days or as a daily mobility practice.
Warm-Up
3–4 minutes
Neck Tilts
NeckCenter
Stand tall, shoulders relaxed, chin level. Look straight ahead.
Tilt — Ear to Shoulder
Slowly drop your ear toward one shoulder. Feel the stretch along the opposite side of your neck.
Cue: Move slowly and gently. Hold each side for 2 seconds. Never force the stretch.
Shoulder Rolls
ShouldersShoulders Down
Arms relaxed at your sides, shoulders in their natural position.
Shoulders Up
Shrug shoulders up toward your ears, then roll them back and down in a smooth circle.
Cue: Big, smooth circles. 5 forward, then 5 backward. Breathe naturally throughout.
Standing Side Bend
Lateral ChainArms Overhead
Stand tall, feet hip-width apart. Reach both arms overhead, palms facing each other.
Bend & Reach
Lean to one side, reaching the top arm long. Feel the stretch along your entire side body.
Cue: Keep both feet planted. Lean — don't twist. Hold 2 seconds each side, alternate.
Mobility Flow
16–18 minutes
Downward Dog
Full BodyTabletop Start
Start on hands and knees. Wrists under shoulders, knees under hips.
Lift — Inverted V
Tuck toes, lift knees, press hips up and back. Pedal your heels gently.
Cue: Push the floor away. It's fine if heels don't touch the ground — focus on lengthening the spine.
Cobra Stretch
SpineLie Flat
Lie face down, hands under shoulders, elbows tucked in. Legs together, tops of feet on the mat.
Press Up — Cobra
Inhale as you press through your hands, lifting your chest. Keep hips on the mat.
Cue: Lift only as high as comfortable. Keep shoulders away from ears. Exhale to lower.
Standing Forward Fold
HamstringsStand Tall
Feet hip-width apart, arms relaxed at your sides. Inhale and lengthen your spine.
Fold Forward
Exhale, hinge at your hips and fold forward. Let your hands dangle toward the floor.
Cue: Keep a slight bend in your knees. Let gravity do the work — no bouncing.
Low Lunge Stretch
Hip FlexorsStart Position
Stand tall with feet together, ready to step into a deep lunge.
Deep Lunge
Step one foot forward into a deep lunge. Lower the back knee to the mat. Reach arms overhead and sink the hips.
Cue: Keep your front knee over the ankle. Squeeze the back glute and sink the hips toward the floor.
Pigeon Pose
Glutes / HipsTabletop Start
Begin on hands and knees in a stable tabletop position.
Pigeon — Fold
Slide one knee forward, shin angled. Extend the back leg straight behind you. Walk hands forward and fold over the front leg.
Cue: If this feels intense, keep the torso more upright. Breathe into the stretch — don't force depth.
Seated Butterfly
Inner Thigh / GroinOpen — Sit Tall
Sit on the mat, soles of feet together, knees dropped out to the sides. Sit tall through the spine.
Fold Forward
Gently fold forward from the hips, keeping your back long. Let the knees fall naturally.
Cue: Hold your feet or ankles. Use your elbows to gently press the knees toward the floor.
Seated Forward Fold
Hamstrings / Lower BackSit Tall
Sit with legs extended straight in front of you. Flex your feet, sit up tall.
Reach Forward
Hinge at the hips and reach toward your toes. Go only as far as comfortable.
Cue: Lead with your chest, not your head. Keep your legs straight but knees soft.
Thread the Needle
Upper Back / ThoracicTabletop Start
Start on hands and knees. Stack wrists under shoulders, knees under hips.
Thread & Rotate
Slide one arm under your body, lowering your shoulder and temple to the mat. Feel the rotation through your upper back.
Cue: Move slowly. Exhale as you thread through, inhale as you return. Keep hips square.
Figure Four Stretch
Glutes / PiriformisSetup — Knee Up
Lie on your back, knees bent, feet flat on the mat.
Cross & Pull
Cross one ankle over the opposite knee. Thread your hands behind the bottom thigh and gently pull toward your chest.
Cue: Keep your head on the mat. Relax your shoulders. Breathe into the stretch.
World's Greatest Stretch
Full BodyDeep Lunge
Step into a deep lunge, back leg extended. Place the inside hand on the ground next to your front foot.
Rotate & Reach
Rotate your torso open toward the front knee, reaching the free arm straight up. Follow your hand with your eyes.
Cue: This one targets everything — hips, hamstrings, thoracic spine. Move with control.
Cool-Down
3–4 minutes
Happy Baby
Hips / Inner ThighKnees to Chest
Lie on your back. Draw your knees toward your chest.
Grab Feet — Rock
Grab the outsides of your feet. Let your knees drop wide, pulling them toward your armpits. Gently rock side to side.
Cue: Keep your lower back on the mat. This should feel playful and relaxing.
Supine Hamstring Stretch
HamstringsLegs Flat
Lie on your back with both legs extended on the mat.
Raise One Leg
Raise one leg straight up, holding behind the thigh or calf. Keep the leg as straight as you can.
Cue: Use a towel or strap behind your foot if you can't reach. Keep the bottom leg pressing into the mat.
Child's Pose
Sink & Breathe
Knees wide, big toes together. Sink your hips back to your heels and walk your hands forward. Rest your forehead on the mat.
Cue: Let your entire body soften. Take slow, deep breaths. This is your time to reset.
Lying Spinal Twist
Setup
On your back, arms in a T, knees together above hips.
Twist
Drop knees to one side, look the opposite way. Hold, then switch sides.
Cue: Gentle, passive stretch. Let gravity do the work. Breathe deeply.