7 Minute Dynamic Yoga Mobility Drill
The video for the drill is available on YouTube
The drill has 12 moves, done for 30 seconds each with 5 second transition. That’s 7 minutes total with the rest.
This dynamic mobility drill is inspired by yoga poses. All you need is a mat. The video plays an interval timer with minimal cuing.
This drill can also be used as a warm up.
The Sequence and Cues
Arm swings with a twist: Stand hip-width apart and swing the arms and torso side to side.
Elbow curls: Take the hands to your temples, look straight ahead and let the elbows touch pointing forward, then spread them wide apart pointing to the sides.
Cat-cow with leg extension: Hands and knees on the floor, extend the right leg behind you then take the right knee to the chest.
Cat-cow with leg extension, left side. Left leg extends back and left knee to the chest. Go at a pace that feels right for you.
One legged down dog to plank: From downward facing dog, raise the right leg up and move the weight to the shoulders and transition to plank position, for and added challenge, try to get the right knee to the right elbow.
One legged down dog to plank, left side: Left leg lifts in down dog, transition to plank and try to get the left knee as close to the left elbow.
Low lunge to pyramid: Place the right foot forward next to the hands and left leg straight behind you, left knee on the floor. From low lunge, straighten the front leg and lift the back knee off the floor.
Low lunge to pyramid, left side: Place the left foot forward next to the hands and right leg straight behind you, back knee on the floor. From low lunge, straighten the front leg and lift the back knee off the floor.
Lizard twist: Right foot on the outside of both hands and place the forearms on the ground. Extend the right hand to the sky and place right forearm back on the ground
Lizard twist, left side: Left foot on the outside of both hands, forearms on the ground, extend the left hand to the sky twisting and opening up the chest, and return to start position.
Locust pose 1: Lie face down on the mat, arms extended, hands pointing forward. Keep the feet on the floor and on an inhale lift the torso and shoulders up. Repeat a few times.
Locust pose 2: This time inhale and lift the torso, hands, legs, thighs off the ground and hold.