
Move // Flexibility
Expand your range of motion, release fascial tension, and deepen your body’s natural elasticity through slow, fluid, breath-led movement.
Move through sensation, in conversation with your body—melting resistance and inviting release.
Stretch beyond your limits.
"Nothing is softer or more flexible than water, yet nothing can resist it."
— Lao Tzu
Sequence
Warm-Up (5–7 min)
Ocean Breath – Activate parasympathetic response
Neck Drops (Side to Side) – Release cervical tension
Shoulder Circles – Mobilize shoulder girdle
Wrist stretches
Arm extended, pull back on fingers
Gentle wrist circles (both directions)
Overhead Stretch – Open shoulders + side body
Cat-Cow Waves – Mobilize spine
Hip Sways – Gentle lateral pelvic movement
Quadruped Wrist Stretches
Fingers turned back or to the side
Optional gentle circles in both directions
Child’s Pose to Kneeling Backbend – Breath-led transition
Spinal + Shoulder Mobility (8–10 min)
Puppy Pose – 1 min hold — Thoracic + shoulder opening
Thread the Needle (Left + Right) – 1 min each — Rotational release
Downward Dog – Lengthen hamstrings + spine
Hip Opening (10–12 min)
Lizard Pose (Left + Right) – 1 min each — Psoas + groin
Downward Dog Reset
Sleeping Pigeon (Left + Right) – 1 min each — Glutes + deep hip rotators
Downward Dog Reset
Lunge to Split Flow (6–8 min)
Crescent Lunge → Runner’s Lunge → Optional Splits (Left)
Downward dog reset
Crescent Lunge → Runner’s Lunge → Optional Splits (Right)
Child’s Pose Reset
Prone + Standing Posterior Chain (6–7 min)
Swan Prep / Swan – Anterior body + hip flexor openness
Cobra / Upward facing dog – Downward Dog Reset
Wide-Legged Forward Fold – Posterior chain stretch
Garland Pose (Malasana) – Deep squat mobility
Seated Lateral + Forward Fold Series (6–7 min)
Seated Wide-Legged Forward Fold – Inner thigh + hamstring
Side Reaches (Left & Right Toes) – Lateral fascia opening
Saw – Rotation + back body length
Spine Stretch Forward
Seated Forward Fold – Deep fold
Seated Twists (Left + Right) – Spiral mobility
Optional Mermaid Pose – Side body + hip
Supine Integration and Mobility (2–3 min)
Spinal Roll Down to Mat – Vertebral awareness
Single Leg Circles (Both Sides) – Hip joint mobility + control
Cool Down (5–10 min)
Bridge Pose → Optional Wheel – Backbend to close hip line
Supine Twist (Both Sides) – Digest + integrate spinal work
Reclined leg Extensions (Left → Right) – Reach each leg up, open to either side, explore range
Legs Up the Wall (Viparita Karani) – Lymphatic and nervous system reset
Additional Modalities & Classes
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Yin + Restorative Yoga
Long-held, passive poses targeting deep fascia and connective tissue.
Promotes joint mobility, inner stillness, and parasympathetic activation.
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Myofascial Release Tools
Release tension and hydrate fascia using foam rollers, massage balls, and the MELT Method.
Enhance circulation, support tissue elasticity, and decompress tight or restricted areas to improve mobility, flexibility, and overall recovery.
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Pilates Tower + Ladder Barrel
Apparatus-based stretches using springs and curved surfaces to open the spine, lengthen limbs, and safely increase range of motion with support.
Exercises like monkey, reverse monkey and big swan with the push-through bar on the Tower, and ballet stretches on the Ladder Barrel.
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Assisted Stretch Therapy
Practitioner-guided stretching that targets major muscle groups and fascia.
Increases flexibility, alignment, and relaxation through external support.
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Somatic Dance
Fluid, instinctual movement that restores freedom in joints and soft tissue.
Enhances flexibility through embodied awareness and emotional expression.
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Intuitive Movement
Unstructured exploration of motion led by internal cues.
Softens physical tension, invites expansion, and fosters deeper body-mind connection.