Mobility Flow

This sequence combines stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.

You can think of it as the yoga equivalent of lubricating your chain. It moves fairly fast but should be able to get into a pretty good flow if you practice it a few times.

  • Intermediate
  • Loosens up the ankles, knees, hips, spine, neck and shoulders.
  • Stretches the ankles, calves, hamstrings, groin, hip flexors, obliques and chest.


  • Mat
  • You can practice this routine as a warm-up or if you’re feeling stiff and you just want to move and loosen up—especially if you’ve been sitting still for a long period of time.
  • If you struggle to get your heels down to the mat in Yoga Squat, you can check out possible modifications here.