Pre-Shift Mobility · 7 min
A short, standing-heavy warm-up to prep the joints and wake up the system before you gear up.
Why this session
You may go from parked to sprinting in a second. This sequence primes the ankles, hips, and thoracic spine so you're ready without pulling something.
Feet hip-width. Interlace fingers, press palms up, lean right, then left.
beginner cueHands stay at the hips, small lean.
Uttanasana
Hinge from the hips, let the head hang. Soft bend in the knees.
beginner cueBig bend in the knees. Hands on shins.
Move slowly between down dog and high plank. One breath per movement.
beginner cueKeep the knees bent in down dog; drop to the knees in plank.
Right foot forward, back knee down. Right hand to the sky, gaze up.
beginner cueBottom hand on a block. Stay upright.
Repeat with the left foot forward.
beginner cueSame as before.
Utkatasana
Feet together or hip-width, sit back, arms overhead.
beginner cueHands to heart center. Shallow sit.
Tadasana
Stand tall, feet grounded, crown lifting. Three long breaths.
beginner cueNotice the weight distribution in the feet.