Move Freely: Yoga for Mobility & Flexibility

Name: Move Freely: Yoga for Mobility & Flexibility
Rating: 4.8 (15 reviews)

Gentle Yoga to Improve Joint Health, Reduce Stiffness, & Move with Ease—Yoga Alliance CE for Students and Yoga Teachers

Created byAna Murphy

Last updated 1/2026

English

What you'll learn

Improve your flexibility, mobility, and balance with guided yoga practices
Understand the difference between mobility and flexibility—and why both matter
Learn active vs. passive stretching techniques and how to apply them safely
Explore anatomy and biomechanics to support joint health and movement
Practice yoga sequences designed to release stiffness and improve functional movement
Reduce stress with breathwork, relaxation, and meditation practices
Use downloadable PDFs with pose guides and yoga sequences for home practice
Earn Yoga Alliance CE credits while expanding your teaching knowledge

Course content

8 sections • 81 lectures • 5h 53m total length

Welcome to Move Freely: Yoga for Mobility & Flexibility2:17
What You’ll Learn in This Course2:34
How to Get the Most From Your Practice3:07
Meet Your Instructor – Ana Murphy4:38
If You Are Teaching Others4:37

Flexibility Explained: What It Really Means for Your Body5:03
Mobility Explained: Moving With Strength and Control6:14
Move with control and strength through a joint's full active range of motion, distinguishing mobility from flexibility while exploring hip movements from low lunge to half split.
Joint Essentials: What Your Joints Need for Mobility & Flexibility3:15
Prioritize mobility for the ankle, hip, thoracic spine, shoulder, and wrist, while maintaining knee, lumbar spine, and elbow stability to prevent injuries and support alignment and arm balances.
Keeping Joints Healthy: Stability, Strength & Movement2:15
Test Your Knowledge of Joint Anatomy & Biomechanics

Welcome to Week 1: Daily Mobility & Flexibility2:17
Day 1: Back, Spine & Neck – Gentle Mobility & Stretching5:58
Day 2: Hamstrings – Unlock Flexibility in the Legs8:39
Day 3: Hips & Lower Back – Release Tension, Create Space9:40
Day 4: Quads – Open & Lengthen the Front of the Legs12:07
Move freely through day four quads and legs mobility and stretching to open and lengthen the front of the legs with dynamic bridges, lunges, crescent moon, and bow pose.
Day 5: Shoulders & Chest – Improve Upper Body Mobility12:22
Day 6: Core – Strengthen & Stretch for Stability11:37
Strengthen your core with bridge pose sequences, hypopressive abdominal work, and leg scissors, while integrating twists, planks, and mindful breathing to build stability and mobility.
Day 7: Full Body Flow – Integrated Mobility Practice9:44

Welcome to Week 2: Daily Mobility & Flexibility2:58
Day 8: Sun Salutations – Synchronize Breath & Movement9:32
Day 9: Back, Spine & Neck – Deeper Mobility & Stretching20:40
Day 10: Hamstrings & Hips – Release Tightness, Build Flexibility20:59
Day 11: Core & Posture – Strength, Stability & Stretching12:32
Day 12: Balance & Lower Body – Strong Legs & Flexible Ankles18:59
Strengthen balance and mobility in the lower body by warming the hips and ankles, building ankle strength, and practicing dynamic poses like chair, tree, and dancer.
Day 13: Full Body Mobility Flow with Resistance Band (20 Minutes)20:54
Engage in a full-body mobility flow with a resistance band, including dynamic bridge sequences, hip openers, pigeon pose, twists, and breath-aligned transitions to build mobility and flexibility.
Day 14: Relax & Restore – Gentle Recovery Practice14:51

Welcome to Yoga Postures for Mobility & Flexibility1:39
Baby Cradle Pose: Hip Opening & Joint Release2:03
Bound Locust Pose: Strengthening Your Back and Core1:17
Bow Pose: Opening Your Chest and Shoulders1:31
Practice bow pose to open the chest and shoulders, stretch the chest, shoulders, thighs, quads, and hip flexors, and strengthen the back to improve posture and spinal flexibility.
Bridge Pose: Strengthen Glutes & Open the Front Body2:13
Cat-Cow Flow: Gentle Spinal Flexibility & Mobility2:34
Chair Pose: Building Strength in Your Legs and Glutes0:44
Child's Pose: Finding Rest and Gentle Hip Release1:18
Cobra Pose & Neck Mobility: Freeing Your Spine and Neck1:47
Crescent Lunge Pose: Deepening Your Hip Flexor Stretch2:44
Crescent Moon Pose: Lengthening Your Sides and Core2:09
Dancer Pose: Improving Balance and Stability2:40
Downward Facing Dog Pose: Full Body Lengthening and Release1:31
Dynamic Bridge Pose: Mobilizing Your Spine and Hips2:07
Easy Pose: Relaxing Your Hips and Calming Your Mind1:43
Extended Side Angle Pose: Stretching Your Side Body and Hips2:15
Fish Pose (Supported): Expanding Your Chest and Shoulders1:57
Half Happy Baby Pose: Releasing Tension in Your Hips and Groin1:26
Half Split Pose: Deepening Your Hamstring Stretch2:09
Happy Baby Pose – Relax & Release the Lower Back1:56
Hero Pose: Stretching Your Ankles and Quads1:28
High Plank: Building Core and Upper Body Strength1:22
Low Lunge Pose: Opening Your Hips and Thighs2:24
Modified Child's Pose: A Gentle Hip and Ankle Release1:07
Mountain Pose: Grounding Your Feet and Aligning Your Posture1:44
Pigeon Pose: A Deep Stretch for Your Hips and Glutes3:35
Pyramid Pose: Lengthening Your Hamstrings and Calves2:11
Puppy Pose: Unlocking Your Shoulders and Upper Back1:49
Ragdoll Forward Fold: Releasing Your Spine and Shoulders1:31
Reclined Figure Four Pose: A Soothing Stretch for Your Hips1:18
Reclined Hand to Toe Pose: Gently Stretching Your Hamstrings1:29
Reclined Hero Pose: A Deep Quad and Ankle Release1:58
Reclined Quad Stretch on Your Belly: Easing Tension in Your Thighs1:52
Reclined Windshield Wiper the Legs: Freeing Your Hips with Gentle Rotation1:54
Practice reclined windshield wiper legs to perform supine hip rotation, improve hip mobility, release lower back tension, and enhance spinal rotation for deeper poses.
Reclined Windshield Wiper Legs Stretch: Easing Tension in Hips and Lower back1:32
Lie on your back and perform the windshield wiper legs stretch to ease hip and lower back tension, alternating sides with mindful breathing.
Reverse Warrior Pose: A Full Body Side Stretch1:41
Runner's Lunge Pose: Deepening Your Hip and Psoas Stretch2:52
Savasana: Finding Complete Relaxation and Integration1:12
Seated Forward Fold – Stretch the Spine & Hamstrings2:16
Practice seated forward fold to lengthen the spine and gently stretch the hamstrings, hips, and lower back. Breathe to ground your mind and calm the body.
Sphinx Pose: Gentle Back Strengthening and Chest Opening2:28
Standing Quad Stretch: Relieving Tension in Your Thighs1:55
Supine Twist Pose: Releasing Your Spine and Lower Back2:44
Practice the supine twist to release the spine and lower back, improve spinal flexibility and alignment, and gently stretch the hips, shoulders, and chest for relaxation.
Supta Baddha Konasana-Reclining Bound Angle: Opening Your Hips and Inner Thighs1:38
Demonstrate Supta Baddha Konasana to open the hips and inner thighs with breath and gentle alignment, while offering blocks or blankets for modifications and lower-back support and relaxation.
Table Top Pose: Finding Stability and Neutral Spine1:46
Practice tabletop to build stable foundation with a neutral spine and engaged core. Align shoulders over wrists and hips over knees, with knee padding if needed to rest between flows.
Thread the Needle Pose – Shoulder & Spine Release2:30
Practice thread the needle to release tightness in the shoulders, upper back, and neck, while increasing shoulder mobility and flexibility, and overall spine release for desk-bound relief.
Thunderbolt Pose: Strengthening Your Core and Aligning Your Spine1:33
Tree Pose: Improving Your Balance and Focus4:11
Warrior I Pose (Virabhadrasana I): Building Grounded Strength2:24
Warrior II Pose (Virabhadrasana II): Strengthening Your Legs and Hips2:42
Wide Forward Fold Pose: Releasing Your Hamstrings and Inner Thighs2:10
Yogi Squat Pose: Mobilizing Your Ankles and Hips3:38
Master the yogi squat to mobilize ankles and hips, with block or pillow modifications and mindful breathing, improving hip flexibility and stretching the ankles, back, and groin for daily life.

Requirements

No prior yoga experience needed.
Comfortable clothing for movement.
A willingness to explore movement and listen to their body.
Suitable for all fitness levels

Description

This yoga for mobility course focuses on joint mobility, flexibility, and functional movement, and is eligible for Yoga Alliance Continuing Education (CE) hours for yoga teachers.

Do you want to feel less stiff, move with ease, and improve your overall flexibility? This course is designed to help you move freely by combining yoga, mobility training, and mindful stretching. Whether you’re a yoga student, teacher, or simply someone who wants to feel better in their body, you’ll be guided step by step with clear explanations and accessible practices.

What You’ll Learn:

Develop functional mobility and flexibility for daily life and yoga practice
Understand the difference between mobility and flexibility—and why both matter
Learn the difference between active and passive stretching, and how to apply each safely and effectively
Explore anatomy and biomechanics of the joints to improve strength and range of motion
Practice guided yoga sequences to release stiffness and restore balance
Reduce stress with breathwork, relaxation, and meditation
Access downloadable PDF resources for continued practice
Earn Yoga Alliance Continuing Education (CE) hours (for certified teachers)

Why This Course?

Unlike many yoga classes that focus only on flexibility, this course emphasizes joint mobility, functional movement, and long-term joint health—helping you move with strength, ease, and confidence now and as you age.

What’s Included:

6+ hours of on-demand video lessons
72 downloadable resources, including PDF pose guides and yoga sequences
Full lifetime access, so you can revisit lessons anytime
Yoga Alliance Continuing Education (CE) hours for certified teachers upon completion.

This Course Is For:

Yoga students who want to deepen their practice with mobility-based yoga
Anyone who feels stiff or limited in movement and wants more freedom in daily life
Yoga teachers who want to expand their knowledge and earn continuing education (CE) credits

Join me today and start building a body that feels mobile, flexible, and free—both on and off the mat.

Disclaimer: This course is for educational purposes only. Always consult your physician before starting any new exercise program, and listen to your body during practice.

Who this course is for:

Beginners to Yoga – Anyone looking to improve flexibility and mobility without prior experience.
Desk Workers & Sedentary Individuals – People who sit for long hours and experience stiffness in their hips, shoulders, or back.
Busy individuals looking to improve flexibility and mobility with a short, 5-minute daily yoga practice.
Athletes & Active Individuals – Those wanting to enhance performance, prevent injuries, and improve recovery.
Anyone Experiencing Stiffness or Tightness – Whether from daily activities, stress, or lack of movement.
This course is also for those who want to learn how to help others improve their mobility and flexibility.
If you're a yoga instructor, this online Continuing Education course is certified by Yoga Alliance and counts toward your Yoga Alliance CE credits.

Move Freely: Yoga for Mobility & Flexibility

What you'll learn

Explore related topics

Course content

Introduction - Before You Begin5 lectures • 17min

Anatomy & Biomechanics: How Your Joints Move and Why It Matters4 lectures • 17min

Week 1 – Short Daily Yoga Practices (5–10 Minutes)8 lectures • 1hr 12min

Week 2 – Longer Yoga Sessions (10–20 Minutes)8 lectures • 2hr 1min

Yoga Postures for Mobility & Flexibility51 lectures • 1hr 43min

The Power of Presence: Breathwork for Deeper Mobility2 lectures • 8min

Unlock Your Body's Potential: Somatic Awareness for Enhanced Mobility2 lectures • 12min

Congratulations! You've Done It: The Journey Continues1 lecture • 2min

Requirements

Description

Who this course is for: