Program
Mobility basics
by Kaira
Ten minutes, four times a week, on the floor. Hips, ankles, spine and shoulders: the joints that long sitting keeps still. Move within a comfortable range and let it grow on its own.
- Beginner
- Home
- No equipment
Week 1Hips and ankles
Day 111 min
- Kneeling Ankle Rock2 × 10
- Half-Kneeling Hip Flexor Stretch2 × 30 s
- Supine Figure-Four Stretch2 × 40 s
- Supine Hamstring Stretch2 × 40 s
- Glute Bridge2 × 12
Day 210 min
- Wall Calf Stretch2 × 30 s
- Kneeling Ankle Rock2 × 10
- Cat-Cow2 × 8
- Supine Figure-Four Stretch2 × 40 s
- Child's Pose2 × 45 s
Day 39 min
- Kneeling Ankle Rock2 × 10
- Half-Kneeling Hip Flexor Stretch2 × 30 s
- Bodyweight Squat2 × 10
- Supine Hamstring Stretch2 × 40 s
Day 412 min
- Cat-Cow2 × 8
- Standing Quad Stretch2 × 30 s
- Supine Figure-Four Stretch2 × 40 s
- Glute Bridge2 × 12
- Supine Hamstring Stretch2 × 40 s
- Child's Pose1 × 45 s
Week 2Spine and shoulders
Day 111 min
- Cat-Cow2 × 10
- Floor Thoracic Opener2 × 30 s
- Open Book Rotation2 × 8
- Thread the Needle2 × 30 s
- Floor Angel2 × 10
- Child's Pose1 × 45 s
Day 210 min
- Floor Thoracic Opener2 × 30 s
- Open Book Rotation2 × 8
- Child's Pose2 × 45 s
- Standing Chest Opener1 × 40 s
- Wall Slide2 × 10
Day 310 min
- Cat-Cow2 × 10
- Open Book Rotation2 × 8
- Thread the Needle2 × 30 s
- Floor Angel2 × 10
- Doorway Chest Stretch2 × 30 s
Day 412 min
- Open Book Rotation2 × 10
- Floor Thoracic Opener2 × 30 s
- Thread the Needle2 × 30 s
- Wall Slide2 × 10
- Floor Angel2 × 10
- Child's Pose1 × 45 s
Week 3One flowing session
Day 19 min
- Cat-Cow2 × 10
- Kneeling Ankle Rock2 × 10
- Half-Kneeling Hip Flexor Stretch2 × 30 s
- Open Book Rotation2 × 8
- Child's Pose1 × 45 s
Day 210 min
- Cat-Cow2 × 8
- Floor Thoracic Opener2 × 30 s
- Supine Figure-Four Stretch2 × 40 s
- Thread the Needle2 × 30 s
- Supine Hamstring Stretch2 × 40 s
Day 39 min
- Kneeling Ankle Rock2 × 12
- Floor Angel2 × 10
- Half-Kneeling Hip Flexor Stretch2 × 30 s
- Glute Bridge2 × 12
Day 411 min
- Cat-Cow2 × 10
- Open Book Rotation2 × 10
- Supine Figure-Four Stretch2 × 40 s
- Thread the Needle2 × 30 s
- Standing Forward Fold2 × 30 s
- Child's Pose1 × 45 s