Mobility Work
Controlled movement through the ranges your body has stopped using. These twelve poses target the hips, thoracic spine, hamstrings, and shoulders — the places that lock up first from sitting, lifting, or just not moving enough. No flexibility required to start.
Cat-Cow
Marjaryasana-Bitilasana
On hands and knees, alternate between arching the back on the inhale (Cow) and rounding it on the exhale (Cat).
Downward Facing Dog
Adho Mukha Svanasana
Hands and feet on the mat, hips lifted high to form an inverted V. Heels reach toward the floor, spine lengthens.
Pigeon Prep
Eka Pada Rajakapotasana Prep
From all fours or downward dog, bring one knee behind the wrist and extend the back leg, lowering the hips toward the mat. A gentler version of full pigeon.
Thread the Needle
On hands and knees, slide one arm under the body along the floor, dropping the shoulder and temple to the mat for a chest and shoulder stretch.
Low Lunge
Anjaneyasana
From a high lunge, lower the back knee to the mat and sink the hips forward and down. Arms can stay lifted or hands frame the front foot.
Half Split
Ardha Hanumanasana
From a low lunge, shift hips back over the rear knee and flex the front foot, folding forward over the extended front leg.
Supine Twist
Lying on the back, hug one knee to the chest and let it fall across the body while the same-side arm extends out, shoulders grounding.
Child's Pose
Balasana
Kneel, big toes together, knees wide or together, fold torso forward to rest on or between the thighs, arms extended or resting alongside the body.
Standing Forward Fold
Uttanasana
Hinge at the hips and fold forward over straight or softly bent legs, letting the crown of the head hang heavy.
Bird Dog
On hands and knees, extend the opposite arm and leg simultaneously while keeping the core stable and the hips level.
Bridge Pose
Setu Bandha Sarvangasana
Lie on the back, feet flat on the mat hip-width apart, press into the feet and lift the hips. Option to interlace hands beneath the pelvis.
Cobra Pose
Bhujangasana
Lie prone, hands under shoulders, press the chest forward and up with elbows slightly bent, pelvis grounded.