Yoga & Mobility

Yoga for Wellness

Yoga combines physical postures, breathing techniques, and meditation. It may help support flexibility, balance, stress management, and overall wellbeing. Yoga can be adapted for various fitness levels and physical abilities.

Beginner-Friendly Yoga Poses

• Mountain Pose (Tadasana): Foundation for standing poses, improves posture
• Child's Pose (Balasana): Resting pose, gentle stretch for back
• Cat-Cow Stretch: Spinal mobility and warm-up
• Downward-Facing Dog: Full-body stretch (can be modified)
• Warrior I & II: Strength and balance poses
• Tree Pose: Balance and focus
• Corpse Pose (Savasana): Final relaxation

Mobility Work

Mobility exercises focus on improving range of motion in joints and muscles. Regular mobility work may help with:

• Joint health and flexibility
• Reduced stiffness
• Better movement patterns
• Injury prevention
• Improved posture

Simple Mobility Exercises

• Neck rolls and stretches
• Shoulder circles and arm swings
• Hip circles and leg swings
• Ankle rotations
• Spinal twists (seated or standing)
• Wrist and finger stretches

Breathing Techniques

Breathwork is an important component of yoga and stress management:

• Diaphragmatic breathing: Deep belly breathing
• 4-7-8 breath: Inhale 4 counts, hold 7, exhale 8
• Box breathing: Inhale 4, hold 4, exhale 4, hold 4
• Alternate nostril breathing: Balancing technique

Restorative Practices

Restorative yoga and gentle stretching focus on relaxation and recovery. These practices may help support:

• Stress reduction
• Better sleep quality
• Muscle recovery
• Nervous system regulation

Getting Started

• Start with 10-15 minute sessions
• Focus on proper form and breathing
• Use props (blocks, straps, pillows) as needed
• Listen to your body and don't force positions
• Consider online classes or apps for guidance
• Practice regularly for best results