New to mobility or craving a fresh, feel-good way to move? 🔥 This flow builds strength, flexibility, and control—while gently opening your joints and restoring freedom of movement. It’s beginner-friendly, low-impact, and surprisingly powerful. Go slow. Follow the alignment & safety cues. Honour your own range of motion, don’t push it. If it hurts, STOP. ✋ Suggested: 30-60 seconds of each for 1-3 sets or as desired. *Always check with your healthcare provider before starting any exercise program, to ensure it’s appropriate for you, your body, and your unique situation.* ✨ 1. Hip Glide to Boat: Start seated, long spine, knees bent, feet flat, hands behind for support. Press through your feet to lift hips forward—knees pass ankles. Lower back down, then lift your feet into a hollow hold. Tuck your pelvis, crunch knees to chest, and repeat. Keep shoulders away from ears. Engage core & hollow belly to support your spine. Modify if wrists or neck feel strained. ✨ 2. Superman to Dolphin: Start prone, arms extended. Engage glutes & core to lift arms, chest, & legs. Lower down, then place your forearms under your shoulders, palms down. Press into forearms, tuck toes, & lift hips to dolphin pose. Keep neck & spine neutral throughout. In dolphin, avoid collapsing the upper back. Only lift as high as comfortable & bend knees if needed. Extend one leg for a challenge. ✨ 3. Hip Press Vinyasa: Start in 90/90 with the left knee forward, leaning slightly into left hip. Left hand behind for support. Lengthen spine, keep hips square to avoid twisting, & keep core lightly engaged. Press into hand & legs to lift the hips. Sweep right arm across the chest and spiral open. Lower down. Externally rotate the right knee, draw it into the chest, and extend the leg to the sky (bend the knee if needed, flex toes for a deeper stretch). Return to start and repeat. ✨ 4. Cow Flow with a Twist: Start in child’s pose, arms forward. Inhale to cow pose, coming to hands & knees, opening the heart. Exhale to downdog, lifting the hips, keeping the spine long. From here, gently (no forcing) tap your left hand to your right leg (shin, ankle, or thigh). Return to cow & then child’s pose. Repeat flow on the other side. Bend knees in downdog if hamstrings are tight. #mobility #mobilitytraining #mobilityexercises #hipmobility #workout #yogainspiration #yoga - @shaktishambhala