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Day 4 – Mobility Flow
Equipment Required
Yoga Mat
Yoga Block (Optional)
- Stand, Eyes Closed (1minute)
- Infant Squats (10)
- Dynamic Malasana (20seconds)
- Supine Overhead Reach (20seconds)
- Supine Alternating Overhead Reach (10each)
- Supine Bi-Lateral Straight Leg Hold – Feet to Ceiling (20seconds)
- Supine Single Leg Hamstring Stretch – Hands Behind Knee (30seconds each)
- Vajrasana, Eyes Closed -Thunderbolt Pose (5 slow breaths)
- Vajrasana, Eyes Closed, Toes Tucked (5 slow breaths)
- Prone Single Leg Quad Stretch (30seconds each)
- Supine Leg Sweeps (8each)
- Supine Leg Sweep ISO Hold (45seconds each)
- Table Top Pose with Hands Reversed (1minute)
- All Four Wrist and Finger Flexor Inhibition (30seconds)
- Respiratory Cat Cow (2minutes)
- Shavasana (3minutes)