🧘 Yoga Sessions
A full 10-minute seated and supine hip opening sequence. Low lunge (1 min each) → pigeon pose (2 min each) → butterfly (2 min) → figure-4 (1 min each) → supine spinal twist (1 min each). Focus: anterior hip and piriformis release for deeper mounts and floorwork.
Sequence
1.Low lunge — right side 60s
2.Low lunge — left side 60s
3.Pigeon pose — right side 2 min
4.Pigeon pose — left side 2 min
5.Butterfly gravity hold 2 min
6.Figure-4 — right side 60s
7.Figure-4 — left side 60s
8.Supine spinal twist — right 60s
9.Supine spinal twist — left 60s
Modification: Support every hold with blocks or folded blankets. Never push into pain.
A progressive 10-minute split preparation sequence. Standing hamstring swings (2 min) → half-split (1 min each) → low lunge with quad stretch (1 min each) → straddle forward fold (2 min) → half-split pulses (1 min each). Focus: hamstring length and hip flexor opening.
Sequence
1.Hamstring leg swings 2 min
2.Half-split right 60s
3.Half-split left 60s
4.Low lunge + quad stretch right 60s
5.Low lunge + quad stretch left 60s
6.Straddle forward fold 2 min
7.Half-split pulses right 60s
8.Half-split pulses left 60s
Modification: Use two blocks throughout. Keep a soft bend in the knee on all hamstring stretches.
A full 10-minute spinal release sequence. Active spinal wave (2 min) → cat-cow flow (2 min) → thread the needle (1 min each) → extended child's pose (2 min) → supported bridge (2 min). Focus: spinal decompression and thoracic mobility for backbend shapes.
Sequence
1.Active spinal wave 2 min
2.Cat-cow flow 2 min
3.Thread the needle right 60s
4.Thread the needle left 60s
5.Extended child's pose 2 min
6.Supported bridge hold 2 min
Modification: Skip supported bridge if you have lower back sensitivity. Remain in child's pose instead.
A 10-minute shoulder and chest opening sequence. Shoulder CARs (2 min) → doorframe chest stretch (1 min each) → eagle arms (1 min each) → thread the needle (1 min each) → band overhead stretch (2 min). Focus: anterior shoulder and chest opening for overhead pole work.
Sequence
1.Shoulder CARs — both sides 2 min
2.Doorframe stretch right 60s
3.Doorframe stretch left 60s
4.Eagle arms crossing 1 right-on-top 60s
5.Eagle arms crossing 2 left-on-top 60s
6.Thread the needle right 60s
7.Thread the needle left 60s
8.Band overhead active stretch 2 min
Modification: Skip the band stretch if shoulders are tight. Replace with a gentle chest opener lying on the floor.
A gentle 10-minute full body restorative sequence touching every major area. Child's pose (2 min) → supine spinal twist (1 min each) → figure-4 (1 min each) → butterfly (1 min) → legs up the wall or wall hamstring (2 min) → savasana (1 min). Ideal after intense pole training.
Sequence
1.Extended child's pose 2 min
2.Supine spinal twist right 60s
3.Supine spinal twist left 60s
4.Figure-4 right 60s
5.Figure-4 left 60s
6.Butterfly gravity hold 60s
7.Legs up the wall or supine hamstring 2 min
8.Savasana 60s
Modification: Everything can be modified with props. This session is designed to feel restorative — never forceful.
Individual Exercises
From a low lunge, actively lift and lower the back knee 20 times, then hold at the bottom. Builds active range for mounts and inverts.
Modification: Keep back knee on floor and reduce depth. Hold a wall or pole for balance.
Stand beside pole, hold for balance. Swing leg forward and back in a controlled arc, increasing range each rep. 20 per side.
Modification: Reduce swing height. Hold pole with both hands.
Wide stance, shift weight side to side into a deep lateral lunge. Pause at the bottom, press through heel to return. Builds inner thigh active range.
Modification: Hold pole for support. Place a block under the heel of the extended leg.
Standing, draw slow large circles with your hips. 10 clockwise, 10 counter-clockwise. Focus on finding the end range of each position.
Modification: Sit on a stability ball to guide the motion.
Lie on back, one leg extended. Actively lift the other leg as high as possible with straight knee — no assist. Lower slowly. Builds active hamstring range.
Modification: Bend the knee slightly. Keep the lower back pressed to the floor.
Hold a supported standing split shape and pulse 1-2 inches up and down. Trains the muscles to actively hold the range.
Modification: Keep the raised leg below hip height. Hold pole or wall.
Lie face down, arms folded under forehead. Squeeze glute and lift one leg off the floor as high as possible with straight knee. Active glute and hip flexor.
Modification: Reduce lift height. Place a folded mat under the hip of the working leg.
From standing, slowly roll down vertebra by vertebra into a forward fold, then roll back up. Pause at each segment. Mobilises the entire spine.
Modification: Bend knees generously throughout. Hold pole for support.
Lie face down, hands under shoulders. Press up into cobra or updog and hold actively. Lower slowly. Builds active backbend range for poses.
Modification: Stay in low cobra — elbows bent, hips on floor.
Slowly draw the largest circle possible with your shoulder joint in both directions. 5 reps each arm. The gold standard for shoulder joint health and active range.
Modification: Reduce the arc size. Keep the elbow bent to shorten the lever arm.
Hold a band or towel wide overhead. Slowly pass it over and behind you, keeping arms straight. Builds active overhead and behind-back shoulder range.
Modification: Use a much wider grip. Only go as far as feels comfortable.
Front foot flat, back knee on floor. Sink hips forward and down. Keep torso tall. Use blocks under hands to reduce intensity. Essential before inverts.
Modification: Place a folded blanket under the back knee. Stay more upright.
Front shin parallel to the mat, back leg extended long. Lower chest toward the floor on an exhale. 90 sec each side minimum for meaningful change.
Modification: Place a block or folded blanket under the front hip.
Seated, soles together, fold forward and let gravity do the work. Place elbows on knees for a gentle press. Breathe and release tension with every exhale.
Modification: Sit on the edge of a folded blanket to tilt the pelvis forward.
Lie on back, cross one ankle over the opposite knee, flex foot. Pull both legs toward chest. 60 sec each side. Deep piriformis release.
Modification: Keep the lower foot on the floor instead of pulling legs in.
Both knees at 90 degrees in opposite directions. Lean forward over the front shin. 90 sec each side. Covers both internal and external hip rotation simultaneously.
Modification: Place a block under the front knee or hip for elevation.
From low lunge, slide front foot forward and hinge at the hip. Keep back flat. 60 sec each side. Use blocks under hands.
Modification: Keep a micro bend in the front knee. Hands on blocks.
Slide into your best split and hold using blocks for support. Focus on breathing and releasing tension rather than forcing depth. Every exhale deepens the stretch.
Modification: Use two blocks under hands and a folded blanket under the hip.
Seated wide-leg, walk hands forward and rest chest toward floor. Let gravity work. Don't force — breathe deeply and release.
Modification: Sit on a folded blanket. Place folded towels under the knees.
Hips toward heels, arms long, rest forehead on mat. Breathe into lower back. One of the best post-pole spine decompressors.
Modification: Place a bolster or pillows between thighs and calves.
Lie on back, draw one knee across the body and rest it on the floor. Arm extends the opposite way. 60 sec each side. Full spinal and IT band release.
Modification: Place a block under the crossed knee so it doesn't hang.
Bridge pose with a block under the sacrum at medium or high height. Fully passive — let the block carry the weight. Gently opens spine and hip flexors.
Modification: Use the lowest block height. Keep feet wide and close to glutes.
Stand in a doorway or use the pole, arm at 90°. Gently step forward. Hold 45 sec each side. Critical for shoulder health after gripping.
Modification: Lower the arm to 45° to reduce shoulder impingement risk.
On all fours, slide one arm under the body and rest that shoulder on the mat. Let gravity open the thoracic spine. 45 sec each side.
Modification: Use a folded blanket under the shoulder for comfort.
Cross arms at elbows, lift and breathe. 30 sec each crossing. Opens rhomboids and rear delts — muscles that grip the pole for hours.
Modification: Simply cross the arms at the wrists rather than elbows.
Lie on side on the stretching shoulder. Use the other arm to gently press the forearm toward the floor. 30 sec each. Targets the posterior shoulder capsule.
Modification: Reduce the range of motion. Stop before any sharp sensation.