gentle
60-Minute Deep Flexibility & Mobility Session
Devoting an hour to whole-body mobility is a meaningful investment in how you move, feel, and age — not a luxury but a practice.
60 min · Kit: Yoga mat, Foam roller, Blocks or bolsters (optional)
The session
- 15 min foam roll: calves, IT band, upper back
- 25 min neck and shoulder series
- 35 min thoracic rotation in half-kneeling
- 45 min hip flexor and quad: each side
- 55 min hip rotation: seated figure-four each side
- 65 min hamstring: standing and supine
- 75 min groin and inner thigh: wide-leg supine and seated
- 85 min lat and side body
- 95 min spinal twist each side
- 105 min backbend series: cobra, gentle wheel prep
- 115 min inversions (legs up wall)
- 125 min savasana and integration
Worth knowing
- A longer session like this is ideal for a Sunday rest day or post-training recovery
- There is no destination in flexibility work — the practice itself is the benefit
- 60 minutes of intentional movement at this low intensity is deeply restorative for the nervous system
- A weekly long stretch session combined with shorter daily movement creates compounding benefit
