The combination of strength and mobility training is what builds a resilient body that stays injury-free and capable at any age. You don’t just need to lift heavy weights to build stronger joints and muscles or increase mobility and flexibility — a yoga teacher recommends this short but effective movement flow that only takes a few minutes.
The truth is this: resistance training, daily steps, stress management, sleep — yes, they all matter. But bodyweight flows like this one by Yoga With Issy can bulletproof your body, mobilize your spine and reset your entire body without lifting a single dumbbell or kettlebell.
For this routine, I recommend rolling out one of the best yoga mats, selecting your playlist carefully, then taking a deep breath — this one feels fiery.
Watch Issy’s full-body movement flow routine:
Issy credits this routine with several physical and mental benefits, including mobilizing her spine, strengthening her butt, opening her hips and releasing tension from the upper back and neck.
I wouldn’t recommend the routine to beginners, as you might find developing some existing mobility and flexibility more beneficial. In that case, why not try the three exercises I prefer over stretching to build strong hips instead?
However, if you’re familiar with mobility exercises and feel comfortable with the moves after watching Issy's YouTube short, then I can tell you this is my new favorite full-body routine.
What are the benefits?
There are only a handful of moves within the flow to learn, but they will test your thoracic and lower-body flexibility and overall balance. Try not to use your hands for support, but if you need to, place them in front of you to help you transition; over time, see if you can complete the flow unsupported.
The yogi squat is one of my favorite exercises for strengthening the lower body while opening up the hips and groin. It also increases ankle mobility and helps reset your spine and release back tension.
You’ll move into a quad stretch by reaching your knees forward and resting them on the mat in front of you, opening up the hips and stretching down the thighs. Issy then moves into a posture known as camel pose in yoga, which is a deep backbend. You can support your lower back with your hands or place them on the backs of your legs if you find the ankles too far to reach.
Issy then reverses back through to return to the yogi squat and finishes with a forward fold that stretches down the back of the body, including the glutes, lower back and hamstrings. If you struggle with a tight back, you might also find this move stretches out your mid-back and removes tension from your spine.
Move through the entire routine for several minutes or rounds first thing in the morning, and I guarantee you will leave your mat feeling energized, supple and ready to take on any workout. However, if the transition from squat to kneeling doesn't work for your body, check out a variation I demonstrate below.
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