Full-Body Mobility Reset

Grounding flow to mobilize the spine and gently open the hips and chest.

1. Child Pose

   3 sets

   1 reps

   30s rest

2. Cat pose

   3 sets

   10 reps

   30s rest

3. Downward Facing Dog Adho Mukha Svanasana

   3 sets

   1 reps

   30s rest

4. Hero Pose Virasana

   2 sets

   1 reps

   30s rest

5. Standing Forward Bend Uttanasana

   2 sets

   1 reps

   30s rest

6. Garland Pose Malasana

   2 sets

   1 reps

   30s rest

7. Bridge Pose Setu Bandhasana

   2 sets

   1 reps

   30s rest

8. Fish Pose Matsyasana

   2 sets

   1 reps

   30s rest

Focused holds to lengthen hamstrings and decompress the lower back.

1. Hands to Feet Pada Hastasana

   2 sets

   1 reps

   30s rest

2. Stand Spread Leg Forward Fold

   2 sets

   1 reps

   30s rest

3. Wide legged Forward Bend Prasarita Padottanasana

   2 sets

   1 reps

   30s rest

4. Standing Forward Bend Uttanasana

   2 sets

   1 reps

   30s rest

5. Warrior Pose I Virabhadrasana I

   3 sets

   1 reps

   30s rest

6. Chair Pose I Utkatasana I

   3 sets

   1 reps

   30s rest

7. Bridge Pose Setu Bandhasana

   2 sets

   1 reps

   30s rest

8. Child Pose

   2 sets

   1 reps

   30s rest

Gentle flow linking breath with movement to improve overall mobility and calm.

1. Cat pose

   3 sets

   10 reps

   30s rest

2. Downward Facing Dog Adho Mukha Svanasana

   3 sets

   1 reps

   30s rest

3. Warrior Pose I Virabhadrasana I

   3 sets

   1 reps

   30s rest

4. Chair Pose I Utkatasana I

   2 sets

   1 reps

   30s rest

5. Garland Pose Malasana

   2 sets

   1 reps

   30s rest

6. Spread Leg Forward Fold Upavista Konasana

   2 sets

   1 reps

   30s rest

7. Fish Pose Matsyasana

   2 sets

   1 reps

   30s rest

8. Child Pose

   2 sets

   1 reps

   30s rest