Move Freely: Yoga For Mobility & Flexibility

Improve your flexibility, joint mobility, and functional movement with guided yoga practices-Yoga Alliance Certified CE

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

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 Alliance Certified Continuing Education (CE) course blends yoga, mobility training, and flexibility techniques to improve joint range of motion, release stiffness, and build functional strength.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 release tension and feel better in your body, this course will guide you step by step.What You’ll Learn:Develop functional mobility and flexibility for daily life and yoga practiceUnderstand the difference between mobility and flexibility—and why both matterLearn the difference between active and passive stretching, and how to apply each safely and effectivelyExplore anatomy and biomechanics of the joints to improve strength and range of motionUse guided yoga sequences to release stiffness, build resilience, and restore balanceReduce stress with breathwork, relaxation, and meditation practicesAccess downloadable PDF resources with pose instructions and yoga sequences for your personal practiceEarn Yoga Alliance Continuing Education (CE) credits if you are a certified teacherWhy This Course?Unlike many yoga classes that focus only on flexibility, this course also emphasizes joint mobility and functional movement—helping you move with strength, ease, and confidence. Each practice is designed to support your body’s natural range of motion and keep you feeling vibrant at any age.What’s Included:6+ hours of on-demand video lessons72 downloadable resources, including PDF pose guides and yoga sequencesFull lifetime access, so you can revisit lessons anytimeYoga Alliance Certified CE credits for teachersThis Course Is For:Yoga students who want to deepen their practice with mobility-based yogaAnyone who feels stiff or limited in movement and wants more freedom in daily lifeYoga teachers who want to expand their knowledge and earn CE creditsJoin me today and start building a body that feels mobile, flexible, and free—both on and off the mat.This course is eligible for Yoga Alliance Continuing Education (CE) hours upon completion.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.

Overview

Section 1: Introduction - Before You Begin

Lecture 1 Welcome to Move Freely: Yoga for Mobility & Flexibility

Lecture 2 What You’ll Learn in This Course

Lecture 3 How to Get the Most From Your Practice

Lecture 4 Meet Your Instructor – Ana Murphy

Lecture 5 If You Are Teaching Others

Section 2: Anatomy & Biomechanics: How Your Joints Move and Why It Matters

Lecture 6 Flexibility Explained: What It Really Means for Your Body

Lecture 7 Mobility Explained: Moving With Strength and Control

Lecture 8 Joint Essentials: What Your Joints Need for Mobility & Flexibility

Lecture 9 Keeping Joints Healthy: Stability, Strength & Movement

Section 3: Week 1 – Short Daily Yoga Practices (5–10 Minutes)

Lecture 10 Welcome to Week 1: Daily Mobility & Flexibility

Lecture 11 Day 1: Back, Spine & Neck – Gentle Mobility & Stretching

Lecture 12 Day 2: Hamstrings – Unlock Flexibility in the Legs

Lecture 13 Day 3: Hips & Lower Back – Release Tension, Create Space

Lecture 14 Day 4: Quads – Open & Lengthen the Front of the Legs

Lecture 15 Day 5: Shoulders & Chest – Improve Upper Body Mobility

Lecture 16 Day 6: Core – Strengthen & Stretch for Stability

Lecture 17 Day 7: Full Body Flow – Integrated Mobility Practice

Section 4: Week 2 – Longer Yoga Sessions (10–20 Minutes)

Lecture 18 Welcome to Week 2: Daily Mobility & Flexibility

Lecture 19 Day 8: Sun Salutations – Synchronize Breath & Movement

Lecture 20 Day 9: Back, Spine & Neck – Deeper Mobility & Stretching

Lecture 21 Day 10: Hamstrings & Hips – Release Tightness, Build Flexibility

Lecture 22 Day 11: Core & Posture – Strength, Stability & Stretching

Lecture 23 Day 12: Balance & Lower Body – Strong Legs & Flexible Ankles

Lecture 24 Day 13: Full Body Mobility Flow with Resistance Band (20 Minutes)

Lecture 25 Day 14: Relax & Restore – Gentle Recovery Practice

Section 5: Yoga Postures for Mobility & Flexibility

Lecture 26 Welcome to Yoga Postures for Mobility & Flexibility

Lecture 27 Baby Cradle Pose: Hip Opening & Joint Release

Lecture 28 Bound Locust Pose: Strengthening Your Back and Core

Lecture 29 Bow Pose: Opening Your Chest and Shoulders

Lecture 30 Bridge Pose: Strengthen Glutes & Open the Front Body

Lecture 31 Cat-Cow Flow: Gentle Spinal Flexibility & Mobility

Lecture 32 Chair Pose: Building Strength in Your Legs and Glutes

Lecture 33 Child's Pose: Finding Rest and Gentle Hip Release

Lecture 34 Cobra Pose & Neck Mobility: Freeing Your Spine and Neck

Lecture 35 Crescent Lunge Pose: Deepening Your Hip Flexor Stretch

Lecture 36 Crescent Moon Pose: Lengthening Your Sides and Core

Lecture 37 Dancer Pose: Improving Balance and Stability

Lecture 38 Downward Facing Dog Pose: Full Body Lengthening and Release

Lecture 39 Dynamic Bridge Pose: Mobilizing Your Spine and Hips

Lecture 40 Easy Pose: Relaxing Your Hips and Calming Your Mind

Lecture 41 Extended Side Angle Pose: Stretching Your Side Body and Hips

Lecture 42 Fish Pose (Supported): Expanding Your Chest and Shoulders

Lecture 43 Half Happy Baby Pose: Releasing Tension in Your Hips and Groin

Lecture 44 Half Split Pose: Deepening Your Hamstring Stretch

Lecture 45 Happy Baby Pose – Relax & Release the Lower Back

Lecture 46 Hero Pose: Stretching Your Ankles and Quads

Lecture 47 High Plank: Building Core and Upper Body Strength

Lecture 48 Low Lunge Pose: Opening Your Hips and Thighs

Lecture 49 Modified Child's Pose: A Gentle Hip and Ankle Release

Lecture 50 Mountain Pose: Grounding Your Feet and Aligning Your Posture

Lecture 51 Pigeon Pose: A Deep Stretch for Your Hips and Glutes

Lecture 52 Pyramid Pose: Lengthening Your Hamstrings and Calves

Lecture 53 Puppy Pose: Unlocking Your Shoulders and Upper Back

Lecture 54 Ragdoll Forward Fold: Releasing Your Spine and Shoulders

Lecture 55 Reclined Figure Four Pose: A Soothing Stretch for Your Hips

Lecture 56 Reclined Hand to Toe Pose: Gently Stretching Your Hamstrings

Lecture 57 Reclined Hero Pose: A Deep Quad and Ankle Release

Lecture 58 Reclined Quad Stretch on Your Belly: Easing Tension in Your Thighs

Lecture 59 Reclined Windshield Wiper the Legs: Freeing Your Hips with Gentle Rotation

Lecture 60 Reclined Windshield Wiper Legs Stretch: Easing Tension in Hips and Lower back

Lecture 61 Reverse Warrior Pose: A Full Body Side Stretch

Lecture 62 Runner's Lunge Pose: Deepening Your Hip and Psoas Stretch

Lecture 63 Savasana: Finding Complete Relaxation and Integration

Lecture 64 Seated Forward Fold – Stretch the Spine & Hamstrings

Lecture 65 Sphinx Pose: Gentle Back Strengthening and Chest Opening

Lecture 66 Standing Quad Stretch: Relieving Tension in Your Thighs

Lecture 67 Supine Twist Pose: Releasing Your Spine and Lower Back

Lecture 68 Supta Baddha Konasana-Reclining Bound Angle: Opening Your Hips and Inner Thighs

Lecture 69 Table Top Pose: Finding Stability and Neutral Spine

Lecture 70 Thread the Needle Pose – Shoulder & Spine Release

Lecture 71 Thunderbolt Pose: Strengthening Your Core and Aligning Your Spine

Lecture 72 Tree Pose: Improving Your Balance and Focus

Lecture 73 Warrior I Pose (Virabhadrasana I): Building Grounded Strength

Lecture 74 Warrior II Pose (Virabhadrasana II): Strengthening Your Legs and Hips

Lecture 75 Wide Forward Fold Pose: Releasing Your Hamstrings and Inner Thighs

Lecture 76 Yogi Squat Pose: Mobilizing Your Ankles and Hips

Section 6: The Power of Presence: Breathwork for Deeper Mobility

Lecture 77 Welcome to the Breathwork Practice: How Breath Connects to Mobility

Lecture 78 5-Minute Dirga Pranayama: Cultivating Ease and Focus

Section 7: Unlock Your Body's Potential: Somatic Awareness for Enhanced Mobility

Lecture 79 Welcome to the Meditation: Connecting Your Mind to a More Relaxed Body

Lecture 80 10-Minute Body Scan Meditation: Connect with Your Body & Release Tension

Section 8: Congratulations! You've Done It: The Journey Continues

Lecture 81 Final Thoughts: Keep Moving Freely

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.