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

  • Yin + Restorative Yoga

    Long-held, passive poses targeting deep fascia and connective tissue.

    Promotes joint mobility, inner stillness, and parasympathetic activation.

  • 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.

  • 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.

  • Assisted Stretch Therapy

    Practitioner-guided stretching that targets major muscle groups and fascia.

    Increases flexibility, alignment, and relaxation through external support.

  • Somatic Dance

    Fluid, instinctual movement that restores freedom in joints and soft tissue.

    Enhances flexibility through embodied awareness and emotional expression.

  • Intuitive Movement

    Unstructured exploration of motion led by internal cues.

    Softens physical tension, invites expansion, and fosters deeper body-mind connection.