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Free 2 Week Mobility Program
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Session 2 of 9
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Day 2 – Back, Hips, Knees Focused
Equipment Required

Yoga Mat

Yoga Block (Optional)
Exercise 1/14
Stand, Eyes Closed (1:00)
Tips:
- Breathe deeply in through the nose and out through the mouth
Exercise 2/14
Shinbox ISO Hold (0:30 Each)
Tips:
- Both legs are in a 90-degree position
Exercise 3/14
10 Shinbox Rotation
Tips:
- Heels stay planted on the ground
- 10 reps per side
Exercise 4/14
10 All Four Modified Pigeon
Tips:
- Sink into this stretch to feel it in your glutes!
Exercise 5/14
Pigeon (1:00 Each)
Tips:
- Keep back knee facing towards ground
- Use yoga block to support under the glute if this is too intense
Exercise 6/14
Modified Double Pigeon (2:00 Each)
Tips:
- Lengthen the spine as you reach forward, focusing especially on making your lower back long
Exercise 7/14
Wall Quad Stretch (1:00 Each)
Tips:
- Use a pillow to protect the knees
- Actively extend the hip flexor of the leg that is on the wall
- The goal is for the upper body to stay tall...and breathe!
Exercise 8/14
Wall Psoas Stretch (1:00 Each )
Tips:
- Tuck your hips under
- If you wish you can place hands on ground in line with the front foot and in front of the leg on wall
Exercise 9/14
10 Wall Psoas Stretch w/Rotation
Tips:
- 10 reps per side
Exercise 10/14
Child's Pose w/Lateral Trunk Flexion (0:30)
Tips:
- Walk the fingertips out until you feel a deep stretch
- 30 seconds per side
Exercise 11/14
Child's Pose w/Lat Stretch (0:30 Each)
Tips:
- Walk the fingertips out until you feel a deep stretch
- 30 seconds per side
Exercise 12/14
Child's Pose w/Palms to Sky (1:00)
Tips:
- Hold for one minute
Exercise 13/14
Respiratory Cat Cow (10 Reps/Breaths)
Tips:
- Think of connecting head to tailbone in each direction, not crunching, but keeping everything nice and lengthened
- Exhale on cat, inhale on cow = 1 rep
Exercise 14/14
Wall Feet Elevated Shavasana (3:00)
Tips:
- Focus on deep breathing and clearing your thoughts for these 3 minutes. Only calm thoughts and positive affirmations allowed! Let's discipline our minds together and then take this level headedness and state of calm into our day.