In this video, I will guide you through a 20-minute full body mobility routine suitable for all levels. This routine is versatile and can be performed right after you wake up in the morning, ideally after drinking some water. Alternatively, you can use it as a warm-up before your training sessions or as a cool-down afterwards.
The intention behind this practice is vital. Personally, I find it beneficial to do this routine before working out, as it prepares my entire body, unless I have specific exercises to focus on.
To enhance your experience, choose a quiet spot, preferably in a bright room filled with plants, and consider using candles or incense of your choice. These elements can positively influence your practice. Ensure your space is clutter-free, and play some music that you love, which encourages a smooth flow from one movement to another.
Enjoy the practice!

Beginner's Guide to Upside Down Exercises

1. Wall Walks

• Begin in a push-up position facing a wall.
  
• Walk your feet up the wall while simultaneously walking your hands closer to the wall.
  
• Stop when your body is in a straight line from your hands to your feet.
  
• Hold this position for a few seconds and gently walk back down.
  

2. Frog Stand

• Start in a squat with your feet shoulder-width apart.
  
• Place your hands on the ground in front of you, shoulder-width apart.
  
• Tuck your knees against the backs of your arms and shift your weight forward.
  
• Lift your feet off the ground and hold for a few seconds. Focus on balancing your body weight.
  

3. Handstand Against a Wall

• Stand a few feet from a wall and kick up gently, landing your feet against the wall.
  
• Keep your body straight and your arms engaged.
  
• Hold the position for as long as you feel comfortable. Aim for a few seconds at first, gradually increasing your time.
  

4. Crow Pose

• Begin in a squat position with your feet together.
  
• Place your hands on the ground in front of you, shoulder-width apart.
  
• Lean forward, allowing your knees to rest on your upper arms.
  
• Lift your feet off the ground while maintaining balance.
  

5. Tuck Holds

• Start in a seated position with your knees pulled towards your chest and your hands on the ground behind you.
  
• Lean back slightly and lift your feet off the ground while holding your knees in.
  
• Hold this position for several seconds, focusing on your balance.
  

Tips for Progress

• Practice Regularly: Consistent practice will help you become more comfortable with the movements.
  
• Listen to Your Body: If you experience discomfort or pain, take a step back and assess your form.
  
• Stay Patient: Progress may be slow, but each small step forward is important.
  

To improve your seated forward fold or pike stretch, focus on exercises that increase the flexibility of your hamstrings and calves. A helpful technique is to do a seated forward bend while keeping your ankles flexed. Here’s how:

1. Sit on the Floor: Keep your legs straight in front of you.
   
2. Flex Your Ankles: Pull your toes toward you to engage your calves and stretch your hamstrings.
   
3. Reach Forward: With a straight back, hinge at your hips and reach for your toes. Keep your knees slightly bent to avoid strain.
   
4. Hold the Stretch: Breathe deeply and hold for 20-30 seconds, gradually deepening the stretch.
   
5. Repeat: Do the stretch 3-5 times, allowing your body to relax each time.
   

If you walk or run frequently, or find yourself sitting for extended periods, incorporating this stretch can be beneficial to alleviate tension and improve flexibility.

Seated Forward Bend Stretch

1. Start Position: Sit on the floor with your legs extended straight in front of you. Keep your back straight and your feet flexed.
   
2. Fold Forward: Inhale deeply and, as you exhale, hinge at your hips to lean forward. Reach your arms towards your feet, keeping your spine long.
   
3. Hold the Position: Aim to bring your hands to your shins, ankles, or feet—whichever position feels comfortable without forcing it. Hold this stretch for 20-30 seconds.
   
4. Breathe: Focus on deep, even breaths. With each inhale, lengthen your spine; with each exhale, deepen the stretch slightly.
   
5. Release: Slowly rise back to a seated position, using your hands for support if necessary.
   

Benefits