Hub Cold Start

Yoga Flow — Recovery & Mobility

~25 min flowing sequence connecting to your corrective profile. Balance, mobility, and breath coordination.
Yoga is mobility training with breath coordination. Every pose here addresses something in your corrective profile — hip flexors, thoracic extension, shoulder opening, single-leg balance. The breath cues aren't optional: inhale = expand/extend, exhale = fold/twist/deepen. If you can't breathe smoothly in a pose, you're too deep — back off.

Sun Salutation Flow ~6 min

1
Sun Salutation A
5 rounds
The core of P90X3 yoga. Full-body flow that warms the spine, opens hamstrings and shoulders, and establishes breath-to-movement coordination. Each round gets deeper as your body opens up.
  1. Mountain pose — stand tall, arms at sides. Inhale, reach arms overhead.
  2. Forward fold — exhale, hinge at hips, hands toward floor. Bend knees if hamstrings are tight.
  3. Halfway lift — inhale, flat back, fingertips on shins. Extend the spine.
  4. Chaturanga — exhale, step or jump back, lower with elbows tight to ribs. Modification: knees down if needed.
  5. Upward dog — inhale, press up, chest forward, tops of feet on floor. Opens chest and hip flexors.
  6. Downward dog — exhale, hips up and back. Hold 5 breaths. Pedal the feet to stretch calves.
Key cue: "Exhale to fold, inhale to lift, flow with breath." One breath per movement. Don't rush the downward dog hold.
Should feel: Warming through the whole posterior chain. Each round should feel a little deeper than the last.
Wrong if: You're holding your breath. If you can't breathe through chaturanga, drop to knees.
2
Sun Salutation B
3 rounds
Adds chair pose (quad/glute activation) and Warrior I (hip flexor opening) to the A sequence. The Warrior I step is where your hip flexors start to open — the back leg's hip flexor gets a deep stretch under load.
  1. Chair pose — from mountain, inhale and sit back. Knees over ankles, arms overhead. Hold 1 breath.
  2. Forward fold — exhale, fold forward. Halfway lift on inhale.
  3. Chaturanga → Up dog → Down dog — same as Sun A.
  4. Warrior I right — from down dog, step right foot forward. Back foot angled 45 degrees. Arms up, sink hips. 5 breaths.
  5. Chaturanga → Up dog → Down dog — flow back through.
  6. Warrior I left — step left foot forward. 5 breaths. Flow back to down dog.
Key cue: "Chair on inhale, fold on exhale, step back to Warrior I." In Warrior I, tuck tailbone and squeeze back glute to deepen the hip flexor stretch.
Should feel: Quads burning in chair. Deep hip flexor stretch in Warrior I back leg. Shoulders opening on the overhead reach.

Warrior Sequence ~8 min

3
Warrior I → II → Reverse Warrior
5 breaths each, per side
Classic warrior flow hitting three planes. Warrior I opens hip flexors (back leg). Warrior II opens hips into external rotation. Reverse Warrior stretches the entire side body. Together they address hip tightness and thoracic side-bending restriction.
  1. Warrior I — front knee over ankle, back foot 45 degrees. Arms overhead. Tuck tailbone, squeeze back glute. 5 breaths.
  2. Warrior II — open hips and arms to the side. Front knee still over ankle. Gaze over front hand. 5 breaths.
  3. Reverse Warrior — keep legs as-is, reach front arm up and back. Back hand slides down back leg. Side body stretch. 5 breaths.
  4. Flow back through vinyasa. Repeat on the other side.
Key cue: "Warrior I — tailbone tuck, back hip flexor stretch. Warrior II — hips open wide. Reverse — reach and lengthen the side body."
Should feel: Deep stretch in back hip flexor during Warrior I. Inner thighs opening in Warrior II. Side body lengthening in Reverse.
Wrong if: Front knee collapses inward. Keep it tracking over the middle toes.
4
Crescent Pose → Airplane
5 breaths each, per side
Crescent is a deep lunge with arms overhead — more hip flexor stretch than Warrior I because the back heel is lifted, allowing a deeper sink. Airplane (Warrior III variation with arms back) demands single-leg stability and hip hinge control. Feeds directly into pistol squat balance work.
  1. Crescent pose — from down dog, step right foot forward. Back heel lifted (on ball of foot). Sink hips low, arms overhead. 5 breaths.
  2. Shift weight forward — hands to heart center, lean torso forward over front leg.
  3. Airplane — lift back leg, hinge forward. Torso and back leg form a T shape. Arms sweep back along your sides. 5 breaths.
  4. Step back to down dog. Repeat on the other side.
Key cue: "Sink deep in crescent, then fly into airplane. One line from head to heel." Fix your gaze on a point on the floor for balance.
Should feel: Intense hip flexor stretch in crescent. Glute and hamstring of the standing leg firing hard in airplane.
Wrong if: Hips rotate open in airplane. Keep both hip bones pointing at the floor.
5
Triangle → Twisted Triangle
5 breaths each, per side
Triangle opens the hamstring and side body with a lateral stretch. Twisted triangle adds thoracic rotation — the twist directly addresses your thoracic lockdown from desk work. This is one of the most effective poses for your specific issues.
  1. Triangle — wide stance, front foot forward, back foot perpendicular. Front leg straight. Reach forward over front leg, then tip down — bottom hand to shin/floor, top arm straight up. 5 breaths.
  2. Twisted triangle — square hips to front. Place opposite hand (left hand for right foot forward) on the floor outside the front foot. Twist torso open, top arm reaches up. 5 breaths.
  3. Come up, switch sides. Repeat both poses.
Key cue: "Triangle — long through the side body. Twist — rotate from the thoracic spine, not the lower back." Look up at the top hand if your neck allows it.
Should feel: Hamstring and side body stretch in triangle. Deep thoracic rotation in the twist. Your mid-back should "unlock."
Wrong if: You're rounding through the spine to reach the floor. Use a block or keep the hand on the shin — spinal length matters more than depth.

Balance Poses ~6 min

6
Tree Pose
30s per side
Foundation single-leg balance pose. The standing ankle and foot have to stabilize constantly — building the proprioception that feeds pistol squat and single-leg deadlift. Also opens the hip of the bent leg into external rotation.
  1. Stand on left leg. Place right foot on left inner thigh or calf. Never on the knee.
  2. Hands at heart center, or overhead for more challenge.
  3. Fix gaze on one point. 30 seconds. Switch sides.
Key cue: "Root through the standing foot, press foot into thigh, thigh into foot." The mutual press creates stability.
Should feel: Standing ankle working constantly. Hip of the bent leg opening.
Wrong if: Foot is on the knee (joint stress). Hips are uneven — keep both hip bones level.
7
Half Moon
5 breaths per side
Standing balance with the body open to the side — leg extended, hand on floor, top arm reaching up. Demands single-leg stability while opening the hip. Harder than tree pose because the center of gravity is offset. Builds the ankle stability your dorsiflexion restriction needs.
  1. From triangle pose on the right side, bend front knee slightly.
  2. Place right hand on the floor (or a block) about 12 inches in front of your right foot.
  3. Lift left leg to hip height. Stack hips — left hip directly over right. Top arm reaches straight up. 5 breaths.
  4. Switch sides.
Key cue: "Stack the hips, energize the top leg. Gaze up or forward depending on balance." If balance is shaky, keep the gaze forward.
Should feel: Standing glute med firing hard. Top hip opening. Standing ankle working overtime.
Wrong if: Top hip is rolling forward (closing). Rotate it open — that's the point of the pose.
8
Dancer Pose
5 breaths per side
Three-in-one: quad/hip flexor stretch (grabbing the back foot), shoulder opener (reaching back), and balance challenge (standing on one leg while leaning forward). Addresses your hip flexor tightness, right shoulder restriction, and balance all at once.
  1. Stand on left leg. Bend right knee, reach RIGHT hand back to grab the inside of the right foot.
  2. Left arm reaches forward and up. Begin to lean the torso forward.
  3. Kick the right foot into the right hand — this lifts the leg higher and deepens the backbend. 5 breaths.
  4. Switch sides. Modification: Use a strap or towel around the back foot if your shoulder is too tight to grab it (especially on the right side).
Key cue: "Kick into the hand, chest lifts, one smooth line from front hand to back foot." The kick is what creates the shape — don't just hold, actively press.
Should feel: Deep quad and hip flexor stretch in the back leg. Shoulder opening. Strong balance demand on the standing leg.
Wrong if: Torso is collapsing forward instead of lifting. Think "chest up" even as you lean forward.

Floor Stretches + Wind-Down ~6 min

9
Pigeon Pose
60s per side
Deep hip external rotation stretch targeting the glutes and piriformis. Your glutes are strong but tight — this is where you pay the mobility tax. Pigeon is the most effective single stretch for the deep hip rotators that get locked from sitting.
  1. From down dog, bring right knee forward behind right wrist. Right shin angled across the mat (as close to parallel with the front edge as your hips allow).
  2. Extend left leg straight back. Keep hips square — don't let the right hip collapse out.
  3. Walk hands forward, fold torso over the front shin to deepen. 60 seconds.
  4. Switch sides. Modification: If this is too intense, do figure-4 on your back (supine pigeon) instead.
Key cue: "Hips square, fold forward, breathe into the stretch." The exhale is when you sink deeper. Don't force it — let gravity do the work.
Should feel: Deep stretch in the right glute/piriformis. Mild hip flexor stretch in the back leg.
Wrong if: Sharp pain in the front knee. Adjust the shin angle — bring the foot closer to the groin to reduce knee stress.
10
Camel Pose
3 x 15s
Kneeling backbend that opens the chest and hip flexors simultaneously. This is the direct antidote to desk posture — it reverses thoracic kyphosis, stretches the hip flexors, and opens the anterior shoulder. Three short holds instead of one long one to build tolerance.
  1. Kneel with knees hip-width apart. Tuck toes under for stability.
  2. Place hands on your lower back, fingers pointing down. Push hips forward and lift chest up and back.
  3. Full version: Reach hands back to grab heels. Push hips forward, chest to ceiling. 15 seconds.
  4. Come up slowly (lead with chest, not head). Rest 5 seconds. Repeat 3 times.
  5. Modification: Keep hands on lower back if reaching the heels causes low back compression or shoulder strain. The chest lift is what matters.
Key cue: "Hips push forward, chest lifts UP not just back." The hip push is what protects the lower back — without it, all the bend goes into the lumbar.
Should feel: Deep stretch across the entire front body — chest, hip flexors, quads. Thoracic extension, not lumbar crunch.
Wrong if: All the bend is in the lower back. You should feel the opening in the mid-back and chest. If your low back hurts, keep hands on lower back and focus on pushing hips forward.
11
Seated Forward Fold → Plow
30s each
Forward fold stretches the hamstrings with the spine in flexion — a different angle than standing folds. Plow takes the legs overhead, stretching the upper back, shoulders, and neck. Together they decompress the spine after all the extension and rotation work.
  1. Seated forward fold: Sit with legs straight. Hinge at hips, reach for toes. Don't round the upper back to reach — hinge from the hips and keep the spine long. 30 seconds.
  2. Plow: Roll onto your back. Swing legs overhead, toes toward the floor behind your head. Arms flat on the floor or clasped behind you. 30 seconds.
  3. Skip plow if your neck is uncomfortable. Substitute a supine spinal twist instead.
Key cue: "Forward fold — hinge from hips, long spine. Plow — weight on shoulders, NOT on the neck." In plow, keep a gap between your chin and chest.
Should feel: Hamstrings in the fold. Upper back and shoulders opening in plow.
Wrong if: Neck pain or pressure in plow. Come out immediately — use the spinal twist substitute.
12
Savasana
60s
The reward. Lying flat, eyes closed, letting the nervous system shift from sympathetic to parasympathetic. The body integrates the mobility gains from the session during rest. Don't skip this — it's where the magic happens.
  1. Lie flat on your back. Legs slightly apart, arms at sides with palms up.
  2. Close your eyes. Let your feet fall open. Relax your jaw, your face, your hands.
  3. Breathe naturally. 60 seconds minimum. Stay longer if you want.
Key cue: "Do nothing. That's the whole instruction." Let gravity hold you.
Should feel: Complete relaxation. If your mind is racing, that's fine — just keep your body still.
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