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Increase Your Mobility Challenge

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Challenge Overview

Develop greater control in your yoga practice—and as a result more freedom of movement in daily life—with this three-week program. In the first two weeks you’ll focus on mobility exercises for your shoulders, spine, and hips. In week three, you’ll explore both traditional and non-traditional yoga transitions and sequences, and revisit some of the mobility work you’ve been introduced to along the way.

Before the program begins, Nam teaches you a CARs (Controlled Articular Ranges) practice, a five- to ten-minute daily sequence for joint mobility. You’ll warm up with relevant sections of these exercises at the beginning of the mobility classes, and Nam recommends that you do them daily during this program.

The program schedule is:

  • Week one: two hip classes, one shoulder class, and a meditation session

  • Week two: one shoulder and spine class, one spine articulation class, and a recovery/self-massage session

  • Week three: three vinyasa classes—Stability Flow, Deep Hip Flow, and Finish Line Practice

Every class ends with a complete savasana so you can fully let go and allow your body to integrate the effort you’ve made and the work you’ve done.

Have fun with this challenge! Nam designed it to help you become more actively and mindfully aware of the important role your joints play in creating a sustainable yoga practice—which means you can continue to have fun on your mat for years to come!

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

4.5hrs to complete

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Section 1
  • Nam gives you an overview of this challenge and what kind of movement you’ll be doing over the next three weeks.
  • Move your joints through their full ranges of motion in this short practice, which Nam recommends doing daily to maintain awareness of your joint mobility.
  • In this hip-focused practice, you’ll do a CARs warm-up followed by a series of active seated hip stretches that feature internal and external rotation. This class includes an activating double pigeon variation where you’ll mobilize your hips while supine!
  • In this class you’ll begin with a CARs hip warm-up and then do hip-, glute-, and hamstring- activating work on hands and knees. Then you’ll move into upavistha konasana (wide-legged straddle) where you’ll fire up your hip flexors with leg-lifting movements, followed by a bridge pose sequence where Nam gives you tips for activating your glutes and hamstrings. Props: massage balls, blocks
  • Begin the shoulder section of this program with a CARs shoulder warm-up and then move into a mobilizing and strengthening series that focuses on scapular (shoulder blade) rotations and scapular resistance work. You’ll also do prone stretches for your shoulders and pecs and supine twists that integrate your shoulders and core.
Section 2
  • This fun sequence features whole-body and isolated movements designed to mobilize your spine, shoulders, and wrists. You’ll do a shoulder CARs warm-up, “block juggling,” wall work, and more. Enjoy this opportunity to creatively improve the range of motion in your upper body.
  • Explore spinal movement and articulation in this sequence that includes segmenting the spine (controlling each individual movement of the lower, middle, and upper spine) in cat/cow variations and in wall- and ball-supported spinal rotations. Finish the experience with a lower back massage and supine twists using the balls. Props: blocks, massage balls, wall
  • You’ve been working hard; now it’s time for a recovery session. Grab a ball and a block and enjoy this self-massage sequence that targets your armpits, lats, shoulders, low back, and glutes. Props: blocks, massage balls
Section 3
  • Flow through this stabilizing vinyasa sequence that focuses on the shoulders, spine, and hips. You’ll begin with balance challenges in tabletop and downward facing dog before moving into lunge flows, cobra to wild thing to side plank variation flows, dynamic bridge, and more.
  • This hip-centric flow is infused with malasanas (garland pose), skandasanas (side lunges), standing splits, and more. You’ll also revisit some of the hip mobility work you learned earlier in this program before winding down with feel-good stretches and savasana. Enjoy this opportunity to flow with your breath and move dynamically, tapping into the strength and mobility you’ve cultivated throughout this challenge.
  • In this final practice, you’ll begin with a shoulder- and hip-opening vinyasa sequence to warm up. Then you’ll do untraditional sun salutations where you’ll move from upward dog to chaturanga (instead of chaturanga to upward dog), followed by a flowing humble-warrior- and triangle-based sequence. Class concludes with strengthening and mobilizing hip work from earlier sessions and savasana. Nam encourages you to stay focused on smoothing out your breath and staying present throughout—even in the resting poses.

How to Get This Challenge?

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Meet Your Teacher

teacher avatar image
Nam Chanterrwyn
Nam is an E-RYT500 & YACEP teacher who has trained under Jason Crandell. As a student of yoga and functional... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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