Mobility Yoga Flow

Looking to increase your flexibility and mobility? Try this 12-minute mobility-focused flow to give your body a soothing stretch. 

Grounding:
Seated Cat & Cow
Reclined Half Pigeon + Bridge Pose
Supine Twist
Happy Baby

Warm-Up Sequence:
Butterfly Pose + Cat & Cow
Tabletop + Cat & Cow
Down Dog + Peddle Feet
Down Dog + Twist
Malasana (Yogi Squat) + Open Arm Twist
Wide Legged Forward Fold

1st Mobility Sequence:
Clasped Hand + Forward Fold
Runners Lunge
Opposite Foot to Arm Stretch
Shoulder Stretch (Both Sides)
Cobra Pose + Low Back Spinal twist
Modified Upward Facing Dog
Child's Pose + Thread The Needle

2nd Mobility Sequence:
Down Dog
3-Legged Dog + Hip Circles
Low Lunge + Open Twist
Rocking Lunges
Forward Fold + Opposite Elbow Grip
Chair Pose
Forward Fold
High Plank
Cobra Pose + Low Back Spinal Twist
Modified Upward Facing Dog
Child's Pose + Clasped Hands
Down Dog
*Repeat Flow on the Left Side (to Chair Pose)*

3rd Mobility Sequence:
Mountain Pose
Cactus Arms
Warrior 2
Extended Side Angle 
Reverse Triangle 
Runners Twist
Horizon Pose
Halfway Lift
Forward Fold
*Repeat Flow on the Left Side*

4th Mobility Sequence:
Chair Pose
Prayer Twist (Both Sides)
Hand to Knee (Open Hip) 2x
Standing Revolved Twist
Revolved Triangle
Pyramid Pose
Down Dog + Twist
High Plank
Down Dog + Twist
Plank to Child's Pose
Down Dog 
Hop or Step to Top of Mat
Halfway Lift
Mountain Pose
*Repeat Flow on Left Side (to Down Dog)*

Restorative:
3-Legged Dog
Half Pigeon + Thread The Needle (Both Sides)
Tabletop + Shoulder Stretch
Seated Cat & Cow (hands behind head)
Seated Stretch
Come to Mat
Windshield Wipers
Knees to Chest
Namaste