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Mobility and Movement — 15 Min

A 15-minute intermediate yoga session focused on mobility and movement. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encou

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Duration
15 min
Difficulty
intermediate
Equipment
yoga mat
Muscle groups
back, full-body, hamstrings, hips, shoulders, side-body

Exercises

  1. 1. Sun Salutation A

    1 sets · 1 min total (both sides where applicable) reps

    Move slowly through mountain, fold, half lift, plank, cobra, and down dog; adapt as needed. Move without pain; breathe normally.

  2. 2. Low Lunge

    1 sets · 1 min total (both sides where applicable) reps

    Step one foot forward, lower rear knee, and lift through the chest; switch sides. Move without pain; breathe normally.

  3. 3. Half Split

    1 sets · 2 min total (both sides where applicable) reps

    From kneeling lunge, shift hips back and straighten front leg gently; switch. Move without pain; breathe normally.

  4. 4. Pigeon Prep

    1 sets · 2 min total (both sides where applicable) reps

    From all fours, bring front shin forward and keep hips supported; switch. Move without pain; breathe normally.

  5. 5. Gate Pose

    1 sets · 2 min total (both sides where applicable) reps

    Extend one leg sideways and reach overhead; switch sides. Move without pain; breathe normally.

  6. 6. Thread the Needle

    1 sets · 2 min total (both sides where applicable) reps

    Slide one arm under torso and rest shoulder gently; switch sides. Move without pain; breathe normally.

  7. 7. Locust Pose

    1 sets · 2 min total (both sides where applicable) reps

    Lie face down, gently lift chest and legs while keeping neck long. Move without pain; breathe normally.

  8. 8. Butterfly Pose

    1 sets · 2 min total (both sides where applicable) reps

    Bring soles of feet together and sit upright; support knees if needed. Move without pain; breathe normally.

  9. 9. Savasana

    1 sets · 1 min total (both sides where applicable) reps

    Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.

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