The Ultimate Full Body Yoga for Mobility and Flexibility.


Here's a full-body yoga sequence that focuses on improving mobility and flexibility. Remember to warm up before starting and listen to your body throughout the practice. Modify the poses as needed and don't push yourself beyond your limits.

  1. Mountain Pose (Tadasana): Stand tall with your feet hip-width apart, arms relaxed by your sides. Take deep breaths and focus on grounding yourself.

  2. Forward Fold (Uttanasana): From Mountain Pose, exhale and hinge forward at the hips, bringing your chest toward your thighs. Bend your knees if needed. Let your head and neck relax. Hold for a few breaths.

  3. Downward Facing Dog (Adho Mukha Svanasana): From Forward Fold, step your feet back to a plank position. Lift your hips up and back, forming an inverted "V" shape with your body. Spread your fingers wide and press your palms into the mat. Relax your heels toward the floor. Hold for several breaths.

  4. Low Lunge (Anjaneyasana): From Downward Facing Dog, step your right foot forward between your hands. Lower your left knee to the mat and gently place the top of your left foot on the mat. Keep your right knee directly above your ankle. Lift your torso and reach your arms overhead. Engage your core and breathe deeply. Hold for several breaths and then repeat on the other side.

  5. Warrior II (Virabhadrasana II): From Low Lunge, spin your back foot flat on the mat at a 90-degree angle. Extend your arms out to the sides parallel to the floor, palms facing down. Keep your right knee bent at a 90-degree angle, aligning it with your right ankle. Gaze over your front hand. Hold for several breaths and then repeat on the other side.

  6. Extended Triangle Pose (Utthita Trikonasana): From Warrior II, straighten your front leg while maintaining the position of your feet. Reach your right hand forward, placing it on your shin, ankle, or the floor outside your right foot. Extend your left arm up toward the ceiling, creating a straight line from your left foot to your left fingertips. Turn your gaze upward. Hold for several breaths and then repeat on the other side.

  7. Child's Pose (Balasana): Come onto your hands and knees, then sink your hips back toward your heels while extending your arms forward. Allow your forehead to rest on the mat and relax your whole body. Breathe deeply and hold for several breaths.

  8. Cat-Cow Pose (Marjaryasana-Bitilasana): Come back onto your hands and knees. Inhale, drop your belly, and lift your chest and tailbone, creating a gentle backbend (Cow Pose). Exhale, arch your spine upward, tuck your chin to your chest, and draw your navel toward your spine (Cat Pose). Flow between these two poses, syncing movement with your breath, for several rounds.

  9. Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet flat on the mat. Place your arms alongside your body with palms facing down. Press your feet and arms into the mat as you lift your hips off the ground. Interlace your fingers underneath your body and roll your shoulders underneath you. Hold for several breaths.

  10. Supine Spinal Twist: Lie on your back with your legs extended. Bend your right knee and cross it over your left leg. Slowly drop your right knee toward the left side of your body, keeping both shoulders grounded. Extend your right arm to the side, palm facing up, and turn your head to the right. Breathe

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