15 Minutes x 15 Days Yoga Mobility Challenge from Udemy

“Mobility is the body’s own anti-ageing agent. When you bathe each joint in nutritive and lubricative flow, you revitalize.” Scott Sonnon, martial artist

Are you ready to accelerate your yoga skills? Are you looking for a challenge and some brand new yoga sequences to master?

In this online yoga course, renowned yoga instructor, founder of Yoga 15, and athlete Abi Carver, takes you through a 15-day lesson plan designed to advance your yoga skills, energize your body, improve your mobility and increase your dynamic flexibility. This course is highly effective and efficient and is part 4 of a 5-part series.

The style of yoga taught in this course is known as vinyasa or flow and it's fairly advanced. Vinyasa is a Sanskrit term that means "to place in a specific way". In this series of videos we practice a number of different flows, based around the fundamental yoga poses—Warrior 1, Warrior 2, Warrior 3, Extended Side Angle and Reverse Warrior. At a fairly fast pace.

What can you expect from the course?

In each of the sequences, I will guide you though a continuous series of poses, synchronizing breath and movement and emphasising precise transitions between postures. My method has proven to be highly effective both for my Yoga 15 students and in my own action-packed daily life. This course will become a longstanding reference for you in improving your yoga skills and feeling stellar throughout your workweek and into the weekend.

Testimonials on Abi's "Yoga 15 Mobility" Course

"This was a good match for me and helped me to clear my mind and wake up each morning. When I started work my mind was clear and uncluttered so I could go through my daily tasks and prioritize in a calm and collective manner." Neil Hasegawa-Yates

"fantastic. the first thing I ever do every day is my 15 min of Yoga followed by a meditation, only after that I 'start' with my day. Abi is every day more beautiful. " Daniel J Esains

"I’m really in love of the way she talk. It’s great that she film the sequence and then add the voice afterwards. I feel improvements on my flexibility, balance and strength and I really like this mobility challenge. I’ll probably repeat it. Looking forward more courses, ;) thanks Abi. " Lucía Pérez De La Rubia

“This course has helped me with my mobility and recovering from some pain. From following this course consistently, I can also learn how to focus better.” Genieva Croley

“GREAT. ” Sakshi Shokeen

"I like it it s short and u can easily and always find time." Leilaki

"I love this course. The mobility challenge is a great way to start my day. 've done two other courses by Abi; the strength and introduction course. Her instructions are very concise, and her self-checking tips are on point as always. I feel the difference after completing each exercise, and I see how I'm gradually progressing. I highly recommend this course to anyone who's looking to try out yoga without any of the spiritual woo-woos that some teachers may have. :)" Adelyn

"Abi's 15 minute routines are perfect for those who need a quick yoga workout at the beginning of a busy day or at the end of a long one. I've tried one hour programs that seem to take up too much time in the morning and resulted in more often than not, me skipping the workout all together. Fifteen minutes is just enough to get a good stretch in to get you ready for the rest of your day." Scott Chin

What's inside

Learning objectives

15 vinyasa or "flow" yoga sequences.
Improve your range of motion.
Lubricate your joints.
Release tight muscles.
Improve your cardiovascular health.
Boost your metabolism.

Improve your body composition (ratio of fat to muscle).
Build your stamina.
Increase your agility.
Improve your coordination.
Enhance your focus and concentration.
Boost your mood.

15 vinyasa or "flow" yoga sequences.
Improve your range of motion.
Lubricate your joints.
Release tight muscles.
Improve your cardiovascular health.
Boost your metabolism.
Improve your body composition (ratio of fat to muscle).
Build your stamina.
Increase your agility.
Improve your coordination.
Enhance your focus and concentration.
Boost your mood.

Syllabus

In this sequence, we’ll focus on adapting the poses to meet the needs of your unique body.

Foundations

In this sequence, we’ll flow smoothly through a continuous series of poses synchronising breath with movement.

In this flow sequence, we’ll continue to develop greater breath control.

In this sequence, we’ll develop control and concentration, agility and suppleness.

This sequence is designed to increase elasticity in the muscles, lubricate the joints and build functional strength.

This sequence is designed to improve flexibility, encourage proper alignment and increase blood flow to the lumbar, thoracic and cervical spine.

This sequence is designed to help minimise injuries caused by muscular imbalances, tightness and overuse.

In this sequence, we’ll move the joints carefully and systematically through full and natural range of motion, to enhance joint mobility and relieve pain and stiffness.

This sequence circulates blood flow to the tissues and synovial joints and activates muscles throughout the body.

This sequence helps restore natural range of motion which is crucial for maintaining optimal joint health.

In this sequence, we’ll focus on integrating breath and movement to release tightness and increase mobility in the rib cage and thoracic spine.

This sequence integrates strength, balance, coordination, stamina, agility and concentration to improve physical and mental performance.

In this sequence, we’ll focus on relaxing into the poses and allowing the body to unlock and open naturally.

In this sequence, we’ll practice forward bends, sidebends, backbends and twists to increase mobility, elasticity and flexibility throughout the body.

In this sequence, we’ll bring our attention back to the breath to improve muscle control and develop greater mental clarity.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Offers a structured 15-day plan to enhance yoga skills, making it suitable for individuals seeking to deepen their practice and improve their physical well-being

Focuses on vinyasa or flow yoga, which emphasizes synchronizing breath and movement, potentially appealing to those familiar with this dynamic style of yoga

Provides short, 15-minute sequences, which can be easily integrated into a busy schedule, making it accessible for individuals with limited time

Builds stamina, agility, and coordination, which are beneficial for individuals looking to improve their overall physical fitness and athletic performance

Is part 4 of a 5-part series, suggesting that learners may benefit from completing the other courses to gain a more comprehensive understanding of yoga

Teaches sequences based around fundamental yoga poses, such as Warrior 1, Warrior 2, and Warrior 3, which may be challenging for complete beginners

Reviews summary

Efficient 15-minute daily yoga mobility

According to learners, this 15 Minutes x 15 Days Yoga Mobility Challenge course is a highly effective and efficient way to incorporate daily yoga into a busy schedule. Students frequently praise the short, manageable duration of each session, finding it makes consistency achievable. Reviewers report experiencing significant improvements in mobility, flexibility, and overall physical well-being, with some noting relief from pain and increased stamina. The instructor, Abi Carver, is highlighted for her clear and concise instructions and engaging teaching style. While the vinyasa flows are dynamic and well-structured, some students mention the pace can be quite fast, suggesting it may be best suited for those with some prior yoga experience or those willing to practice regularly to keep up.

May be better suited for non-beginners.

"Probably better for people with more yoga experience, as the pace and flows assume some familiarity."

"Maybe not for complete beginners, as the transitions are fast and there's not much breakdown of basic poses."

"The description mentions 'fairly advanced' vinyasa, and I found that accurate."

Helps establish a consistent daily practice.

"integrated it into my daily routine easily."

"the first thing I ever do every day is my 15 min of Yoga followed by a meditation"

"The mobility challenge is a great way to start my day."

Instructor provides clear, easy-to-follow instructions.

"Abi's instructions are clear and easy to follow, even when the pace is quick."

"Her instructions are very concise, and her self-checking tips are on point as always."

"I’m really in love of the way she talk. It’s great that she film the sequence and then add the voice afterwards."

"Abi is a wonderful teacher; her guidance through the flows is excellent."

Effective for physical results like mobility and flexibility.

"Saw real improvement in my hip mobility and general range of motion after completing the challenge."

"I feel improvements on my flexibility, balance and strength and I really like this mobility challenge."

"This course has helped me with my mobility and recovering from some pain."

"Noticed better flexibility and my joints feel more lubricated after practicing these sequences."

"My balance and core strength improved significantly over the 15 days."

Perfect duration for integrating into a routine.

"The 15-minute format is perfect for my busy mornings, making it easy to fit yoga in every day."

"I like it it s short and u can easily and always find time."

"Abi's 15 minute routines are perfect for those who need a quick yoga workout at the beginning of a busy day or at the end of a long one."

"Fifteen minutes is just enough to get a good stretch in to get you ready for the rest of your day."

"Highly recommend! The short duration means I actually stick with it."

Sequences can be quick, requiring focus.

"The pace is quite fast, which can be challenging to keep up with initially."

"Found it too difficult and fast-paced sometimes, I had to pause frequently to catch up."

"The vinyasa flows move quickly, emphasizing transitions over holding poses."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in 15 Minutes x 15 Days Yoga Mobility Challenge with these activities:

Review Basic Yoga Poses

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Reinforce your understanding of fundamental yoga poses to ensure proper alignment and prevent injuries during the more advanced flows in the course.

Browse courses on Yoga Poses

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Identify key poses used in vinyasa flows.
Review alignment cues for each pose.
Practice each pose slowly, focusing on form.

Read 'Light on Yoga'

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Deepen your understanding of yoga asanas and alignment principles to enhance your practice and prevent injuries.

View Light on Life: The Yoga Journey to Wholeness,... on Amazon

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Obtain a copy of 'Light on Yoga'.
Study the sections on foundational poses.
Compare the book's instructions with the course's cues.

Practice Sun Salutations

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Improve your coordination and breath control by practicing sun salutations, a fundamental vinyasa sequence.

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Review the steps of a sun salutation.
Practice sun salutations daily, focusing on breath.
Gradually increase the speed of the flow.

Four other activities

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Show all seven activities

Practice with a Partner

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Refine your technique and receive feedback by practicing vinyasa flows with a partner.

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Find a partner to practice with.
Take turns leading and following vinyasa flows.
Provide constructive feedback to each other.

Read 'Yoga Anatomy'

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Gain a deeper understanding of the anatomical principles underlying yoga poses to improve your alignment and prevent injuries.

View Yoga Anatomy 2nd Edition on Amazon

Show steps

Obtain a copy of 'Yoga Anatomy'.
Study the sections on relevant muscle groups.
Apply anatomical knowledge to your practice.

Record a 15-Minute Flow

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Solidify your understanding of vinyasa flow by creating and recording your own 15-minute sequence.

Show steps

Plan a 15-minute yoga sequence.
Record yourself performing the sequence.
Review the recording and identify areas for improvement.

Explore Advanced Vinyasa Tutorials

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Expand your knowledge of vinyasa yoga by exploring advanced tutorials and workshops online.

Show steps

Search for advanced vinyasa tutorials online.
Follow along with the tutorials, focusing on technique.
Incorporate new poses and transitions into your practice.

Career center

Learners who complete 15 Minutes x 15 Days Yoga Mobility Challenge will develop knowledge and skills that may be useful to these careers:

Yoga Instructor

A yoga instructor guides students through various yoga poses and breathing techniques. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for a yoga instructor who is looking to expand the yoga sequences they teach or enhance their understanding of vinyasa flow. The course emphasizes precise transitions between postures, synchronization of breath and movement, and adapting poses to individual needs, all of which are valuable skills for a yoga instructor to possess. A yoga instructor might be inspired by the course's focus on improving mobility, flexibility, and overall well-being. The course's syllabus, which covers foundations, fluency, and mastery, provides a framework for structuring yoga classes.

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Corporate Wellness Consultant

A corporate wellness consultant develops and implements programs to improve employee health and well-being. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for a corporate wellness consultant seeking to incorporate movement-based stress reduction and flexibility programs. The course emphasizes improving range of motion, lubricating joints, and releasing tight muscles, all components of overall wellness. The focus on vinyasa flow may enhance a consultant's ability to design effective and engaging programs. The course's focus on improving focus and concentration can be highly beneficial to a corporate environment. This course is helpful for implementing strategies that can enhance employee health.

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Wellness Coach

A wellness coach guides individuals and groups in adopting healthy lifestyle habits. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for a wellness coach seeking to incorporate movement and stress-reduction techniques into their coaching programs. The course emphasizes improving range of motion, lubricating joints, and releasing tight muscles, which are all components of overall wellness. The course can help a wellness coach understand the yoga techniques of syncing breath with movement to promote relaxation and stress reduction. The focus on vinyasa flow may enhance a wellness coach's ability to advise clients on mindful movement. The course's testimonials highlight improvements in focus, flexibility, and mood, which align with the goals of wellness coaching.

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Exercise Physiologist

An exercise physiologist designs and implements exercise programs to improve health and fitness. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for an exercise physiologist seeking to incorporate yoga-based mobility and flexibility exercises into patient plans. The course emphasizes improving range of motion, lubricating joints, and releasing tight muscles, which are all crucial for overall fitness. This may help an exercise physiologist to apply yoga techniques, syncing breath with movement, to promote relaxation. The course's focus on vinyasa flow and precise transitions enhances understanding of how movement affects body. The course's learning objectives, such as boosting metabolism and improving body composition, also align with the goals of exercise physiology.

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Fitness Instructor

A fitness instructor leads group exercise classes or provides individual training to clients. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for a fitness instructor seeking to incorporate yoga-based mobility exercises into their routines. The course emphasizes improving range of motion, lubricating joints, and releasing tight muscles, which are all crucial for overall fitness and injury prevention. The focus on vinyasa flow and precise transitions between postures enhances a fitness instructor's ability to design effective and engaging workouts. The course's learning objectives, such as boosting metabolism and improving body composition, also align with the goals of many fitness enthusiasts. A fitness instructor would likely appreciate the course's testimonials discussing improved focus, flexibility, and pain recovery.

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Personal Trainer

A personal trainer creates customized workout plans for clients, helping them achieve their fitness goals. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for a personal trainer seeking to incorporate mobility and flexibility exercises into their client programs. The course emphasizes improving range of motion, lubricating joints, and releasing tight muscles. The course may help a personal trainer incorporate yoga techniques of syncing breath with movement. The course details how to adapt poses to meet individual needs, and the syllabus provides a framework for understanding how mobility can be developed over time. The focus on vinyasa flow may offer additional insights into creating fluid and dynamic movement sequences to enhance client workouts.

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Dance Instructor

A dance instructor teaches various forms of dance to students of all ages and skill levels. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for a dance instructor to enhance their own flexibility, range of motion, and body awareness. The course's focus on vinyasa or flow yoga could inform a dance instructor's movement sequences and transitions. The emphasis on synchronizing breath and movement can be directly applied to dance technique and performance. The course's learning objectives, such as improving agility and coordination, may also be useful to a dance instructor. The exploration of adapting poses to individual needs within the course aligns with the dance instructor's need to accommodate diverse skill levels and body types.

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Athletic Trainer

An athletic trainer works with athletes to prevent and treat injuries. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for an athletic trainer seeking to incorporate yoga-based mobility exercises into training and rehabilitation programs. The course emphasizes improving range of motion, lubricating joints, and releasing tight muscles, which are essential for athletic performance and injury prevention. The focus on vinyasa flow and precise transitions between postures enhances an athletic trainer's ability to design effective warm-up and cool-down routines. An athletic trainer might find the course helpful for teaching athletes how to improve focus and concentration during training. The course directly addresses minimizing injuries caused by muscular imbalances, tightness, and overuse

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Health Educator

A health educator promotes wellness by developing and implementing health programs. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for a health educator seeking to incorporate movement and flexibility exercises into their programs. While a health educator focuses on broader health promotion, this course emphasizes yoga in particular. The course emphasizes improving range of motion, lubricating joints, and releasing tight muscles. The course may help a health educator apply yoga techniques by syncing breath with movement, which promote relaxation and stress reduction. The focus on vinyasa flow may enhance a health educator's ability to design effective and engaging health education materials.

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Physical Therapist

A physical therapist helps patients recover from injuries or illnesses through exercise and rehabilitation techniques. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for a physical therapist looking to incorporate yoga-based mobility exercises into treatment plans. The course focuses on improving range of motion, lubricating joints, and releasing tight muscles, all crucial for rehabilitation. The emphasis on vinyasa flow and precise transitions between postures may enhance a physical therapist's understanding of movement patterns and how to restore function. The course's syllabus, which covers adapting poses and improving alignment, could inform a physical therapist's approach to patient care. A physical therapist might find value in the course's focus on minimizing injuries caused by muscular imbalances.

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Occupational Therapist

An occupational therapist helps people with physical, mental, or developmental conditions perform daily tasks. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for an occupational therapist to gain insight into movement and flexibility exercises that can improve patients' functional abilities. While an occupational therapist focuses on enabling activities of daily living, the course emphasizes improving range of motion, lubricating joints, and releasing tight muscles, all crucial for restoring function. The focus on vinyasa flow and precise transitions between postures may enhance an occupational therapist's understanding of movement patterns and how to adapt them to individual needs. The course mentions how to minimize injuries to muscular imbalances.

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Pilates Instructor

A pilates instructor guides individuals or classes through pilates exercises, emphasizing core strength, flexibility, and body awareness. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for a pilates instructor to explore complementary movement practices that improve mobility and flexibility. While Pilates and yoga have distinct approaches, they share a common focus on mindful movement and body control. The course emphasizes precise transitions between postures, synchronization of breath and movement, and adapting poses to individual needs, principles also relevant to Pilates. The course's focus on vinyasa flow may enhance a pilates instructor's understanding of how to create fluid and dynamic movement sequences. The emphasis on improving range of motion, lubricating joints, and releasing tight muscles aligns with the goals of Pilates.

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Massage Therapist

A massage therapist uses manual techniques to manipulate soft tissues and relieve pain. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for a massage therapist seeking to deepen their understanding of movement and flexibility. While a massage therapist focuses on manual therapy, a course focused on mobility can broaden their perspective on their clients' needs. The course emphasizes improving range of motion, lubricating joints, and releasing tight muscles. The focus on fluidity of movement through vinyasa flow may offer additional insight. The course's syllabus, which covers foundations, fluency, and mastery, provides a framework for understanding how mobility can be developed over time. The course's testimonials highlight improvements in flexibility, balance, and pain recovery, which are all relevant to massage therapy.

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Recreational Therapist

A recreational therapist uses recreational activities to improve the physical, emotional, and social well-being of individuals with illnesses or disabilities. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for a recreational therapist seeking to incorporate gentle movement and relaxation techniques into their programs. The course emphasizes improving range of motion, lubricating joints, and releasing tight muscles. The course may help inform yoga techniques for a recreational therapist. The emphasis on synchronizing breath and movement may provide additional insights into promoting relaxation and stress reduction. The exploration of adapting poses to individual needs within the course aligns with the recreational therapist's need to accommodate diverse abilities and limitations.

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Ergonomist

An ergonomist analyzes workplaces and tasks to improve efficiency and reduce the risk of injury. This 15 Minutes x 15 Days Yoga Mobility Challenge may be useful for an ergonomist to better understand the importance of flexibility and mobility in preventing musculoskeletal disorders. While an ergonomist focuses on designing work environments, the course emphasizes improving range of motion, lubricating joints, and releasing tight muscles. The focus on vinyasa flow and precise transitions between postures may enhance an ergonomist's understanding of movement patterns and how they relate to workplace injuries. The course underscores the importance of minimizing injuries and improving alignment which is pertinent to the field of ergonomics.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in 15 Minutes x 15 Days Yoga Mobility Challenge.

Light on Life

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Comprehensive guide to yoga asanas and pranayama techniques. It provides detailed instructions and illustrations for each pose, making it an invaluable resource for understanding proper alignment and technique. While not specifically focused on vinyasa flow, it provides a strong foundation in the individual poses that make up the flows. It is commonly used as a textbook and reference by yoga practitioners and teachers worldwide.

Light on Life: The Yoga Journey to Wholeness, Inner...

Hardcover

Yoga Anatomy 2nd Edition

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Provides a detailed understanding of the muscles and skeletal system involved in yoga poses. It helps you understand how to safely and effectively perform each pose, reducing the risk of injury. It is particularly useful for understanding the biomechanics of vinyasa flow and how to adapt poses to your individual body. This book valuable reference for both yoga practitioners and teachers.

Yoga Anatomy 2nd Edition

Paperback

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Yoga Anatomy 2nd Edition

Kindle Edition

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15 Minutes x 15 Days Yoga Mobility Challenge

What's inside

Learning objectives

Syllabus

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Reviews summary

Efficient 15-minute daily yoga mobility

Activities

Career center

Reading list

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