Benefits of Yoga & Mobility Work
Gentle movement practices can complement your wellness routine by supporting recovery, flexibility, and stress management.
Recovery Support
May help reduce muscle soreness and support active recovery between workouts
Flexibility
Gentle stretching can improve range of motion and joint mobility
Stress Management
Mindful movement and breathing may help manage stress
Balance & Stability
Improves body awareness and functional movement
15-Minute Gentle Yoga Sequence
Breathing & Centering
Sit comfortably, close your eyes, and focus on deep, slow breathing. Inhale for 4 counts, exhale for 4 counts.
Cat-Cow Stretch
On hands and knees, alternate between arching and rounding your spine. Move slowly with your breath.
Child's Pose
Sit back on your heels, extend arms forward, rest forehead on the ground. Breathe deeply and relax.
Downward Dog
From hands and knees, lift hips up and back. Pedal feet gently. Modify by keeping knees bent.
Pigeon Pose
Hip opening stretch. Bring one knee forward, extend other leg back. Fold forward gently if comfortable.
Seated Forward Fold
Sit with legs extended, fold forward from hips. Keep knees slightly bent if needed. Breathe into the stretch.
Final Relaxation
Lie on your back, arms at sides, palms up. Close eyes and relax completely. Focus on your breath.
Tips for Practice
- Practice on an empty or light stomach
- Use a yoga mat or comfortable surface
- Move slowly and mindfully
- Never push into pain - stretch should feel gentle
- Focus on your breath throughout
- Modify poses as needed for your body
- Practice regularly for best results
Explore More Movement Options
Combine yoga with strength training for a balanced fitness routine.
Important: Consult healthcare professionals before starting yoga or any exercise program, especially if you have injuries, joint problems, or health conditions. Listen to your body and never force stretches.