20-Min Full Body Mobility Flow | Reduce Soreness, Improve Flexibility & Move Better

Sore, tight, or just not moving well? This 20-minute full body mobility flow is designed to reset your entire body through slow, controlled movements that reduce soreness, improve flexibility, and release stiffness from sitting or training.

Instead of a separate warm-up, we prepare your body by breaking down each exercise individually. This gently opens your hips, spine, shoulders, and core — and then we combine them into three smooth mobility flows that help you move better and feel lighter.

Perfect for active recovery, rest days, or anytime your body feels tight.

✅ This routine is ideal for:

✔ Active recovery or rest days
✔ Reducing muscle soreness & stiffness
✔ Improving mobility, flexibility & joint control
✔ Releasing tight hips, shoulders & lower back
✔ Undoing stiffness from sitting or training
✔ Feeling looser, lighter, and more energized

✨ What to expect:
– Individual prep movements (no separate warm-up needed)
– Three full-body mobility flows
– Hip, spine, shoulder & core mobility
– Slow, intentional transitions
– No equipment needed — just your mat

⏱ Timestamps / Mobility Flow Breakdown

00:00 Intro – Full Body Mobility Flow
00:25 Active Pigeon – Hip Mobility & Glute Opener
01:40 Low Scorpion Flip – Spine Rotation + Hip Opener
03:13 QL Stretch – Lower Back Release
04:54 Flow 1 – Hip + Spine Mobility Flow
08:01 Loaded Knee Drive – Hip Flexor Activation
08:52 Scorpion Reach – Thoracic Spine Mobility
10:05 Windmill Front Step – Coordination + Hip Mobility
11:33 Flow 2 – Full Body Rotation & Core Flow
14:10 Squat to Forward Fold – Posterior Chain Release
15:11 Crab Reach – Shoulder + Hip Extension
16:49 Lateral Crab Reach – Oblique + Shoulder Mobility
18:13 Flow 3 – Shoulder, Hip & Core Mobility
20:55 Cool Down
21:06 Supine Twist, Savasana & Breath