15-Minute Yoga For Mobility 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 experiencing stiffness and restrictions in your range of motion? Are you unable to get into certain positions with ease or keep your legs straight and touch your toes. Then short bursts of daily mobility training are what you need to get you moving and feeling like an athlete.

In this Mobility Yoga program, taught by #1 Udemy yoga instructor, Abi Carver (50,000 students and 8000 x 5* ratings) you will learn how to improve mobility throughout your body so that you feel strong and supple for all your daily activities. All you need is a yoga mat, 15 minutes and a device to watch the videos on.

Course structure

Abi has designed a 15-minute-a-day yoga program that will improve your biomechanics in five ways. The sessions will:

1. Increase your mobility (range of motion)

2. Improve your flexibility

3. Make you stronger

4. Improve your balance

5. Deepen your recovery

Some of the sessions are easy and some are quite challenging and will take several attempts to master. And along the journey of improving your mobility and flexibility, you will get stronger, improve your balancing skills and learn how to breathe in the most healthy and rejuvenating way.

Abi's Testimonials

"I love how the course is structured with a gradual progression of poses, so I never felt overwhelmed or like I was in over my head." Anowara

"The 15-minute time frame is perfect for fitting in a quick workout during a busy day. It's amazing how much stronger and more flexible I feel after just 15 days of consistent practice." Hammad Khan

"As a bigger guy who focuses on Olympic Lifting and crossfit, I have gotten tighter in areas then I would like, this course has helped my flexibility which has improved my sports, and no more aches and pains. Excellent course, I have already purchased the rest. Well worth the time." Gregory Sullivan

"I've tried other yoga courses before, but this one stands out because of the instructor's clear and concise instructions. I feel like I'm getting a personalized yoga class." Genesis Kalel

"i couldn't be happier with this course, it is very doable, the instructor is excellent at describing each pose every time in details so you get the best out of it without even needing to look at her. I feel great during and after the practice and i am much more fit and flexible only halfway through the course. I intend to do all her challenges and i highly recommend it for all my friends. thanks you for a great course." Namaste Maha Helal

"This is a great course and Abi is a fantastic teacher. The pace is just right and she always seems to give instruction at just the right time that I wouldn't expect from someone who's not in the room with me. For example, just when I don't realize that my jaw, shoulders, etc are tensing up in a pose, her voice will come over and say to relax them. Thanks, Abi. " Christie Ciccolone

"Fantastic course. Just what I needed. Straight to the point east to understand yoga that keeps my body working for martial arts, weight lifting , life and playing with my kids. Couldn’t recommend highly enough." Paul Smith

"It is an amazing course. I saw results very quickly. I intend to repeat the exercises and make them my daily routine to get permanent benefits. I highly recommend to anyone who wants to achieve flexibility and relaxation." Özgür Yengeç

"I loved this course and it really helped me get stronger each day as I did it. I absolutely love these exercises. It is the highlight of my day for me. " Sowmya Swaminathan

"The teacher is very well prepared and - a very rare quality - is not an "exhibitionist": she doesn't want us to see how limber she is but she wants us to learn the positions and wants to stimulate us to practice yoga every day. Brava. " Simone Bedetti

"Wasn't sure what to expect from Yoga but it is simply amazing. I had lower back issues from long sitting because of work and within a week it went nearly completely away. The 15 minutes each day pass sooo quick and I'm always surprised when the session is over. Can absolutely recommend. Nice and clear instructions both visual and audio. Do yourself a favor and try this course. :)" Alexander Asbeck

"This was the first time I practiced yoga, it was incredible." Adriano Lozano

"I LOVE this course. I love Abi's calm, instructive voice, and how she eases you into the poses. The video quality is excellent, as well as the sound. Simple and elegant. I feel like the material she covers is excellent, and am already feeling myself becoming more flexible. Excited that this is now a part of my daily routine. Perfect for my work breaks." Chantile Ferriera

"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

Improve mobility and range of motion throughout the body
Increase flexibility, especially in the hips and hamstrings
Reduce stiffness and recurring aches and pains
Improve balance, coordination and proprioception (body awareness)
Increase your energy and fitness for everyday tasks

Improve your posture
Learn how to breathe in the most healthy way, in and out through the nose
Learn how to relax to enhance the quality of your sleep
Increase your focus and concentration
Boost your mood

Improve mobility and range of motion throughout the body
Increase flexibility, especially in the hips and hamstrings
Reduce stiffness and recurring aches and pains
Improve balance, coordination and proprioception (body awareness)
Increase your energy and fitness for everyday tasks
Improve your posture
Learn how to breathe in the most healthy way, in and out through the nose
Learn how to relax to enhance the quality of your sleep
Increase your focus and concentration
Boost your mood

Syllabus

PART ONE

This sequence focuses on spinal flexibility. We move the spine through flexion, extension, rotation and lateral flexion, stretching the shoulders, lats, obliques, lower back, quads and glutes.

It’s a great routine for increasing your range of motion and reducing stiffness throughout the body. You can practice it in the morning or during the day.

This sequence is a killer for the shoulders! We strengthen the entire upper body—hands, wrists, arms, shoulders and core. If you need to pause the video to take a break, that’s ok. It may take you a few attempts to build up the strength in your shoulders to make it all the way through in one go!

This is a great one to do in the morning or early in your day.

This classic, hip-focused sequence improves mobility in the spine and hips, stretches the calves, hamstrings, hip flexors and groin snd strengthens the quads and hips. When you become familiar with the routine, you can try to synchronise your breath and movement, aiming to breathe in and out through your nose throughout.

This is a great one to do in the morning to dial in your focus or later in the day to alleviate muscle stiffness.

Props: 1 Block

This sequence trains balance, proprioception and body awareness. The crucial thing to remember is to concentrate! I know you can hold these poses as long as I can so just believe that you can and try to bring all your concentration to the sequence. If you struggle at first, that's fine. With practice you will be amazed at what you are capable of.

It's a great one to do in the morning to prepare you mental and physically for the day.

2 Blocks (optional)

This sequence is designed to calm your central nervous system and alleviate stiffness throughout the body. You can practice it on a mat or on your bed, first thing in the morning or last thing at night.

We flow through a series of seated and reclining postures that improve mobility in the hips, spine and shoulders and finish with a Progressive Muscle Relaxation.

Block (optional)

This video is designed to improve flexibility in the shoulders to ease aches and pains and improve suppleness in the upper body. We also stretch the calves, hamstrings, hips, lower back, chest and triceps.

It’s a great one to do in the evening before bed.

This sequence is designed to strengthen the legs—glutes, quads, hamstrings, calves, shins, ankles and feet. We also improve mobility in the hips, spine and shoulders and give your quads, hamstrings and calves a good stretch.

It’s a great one to do in the morning to prepare you for the day.

This mobility flow is great for improving your range and accuracy of movement. We increase mobility in the knees, hips, spine and shoulders, stretch the calves, hamstrings, abs and obliques and strengthen the quads, glutes, core and shoulders.

It is a great one to do in the morning or early in the day to warm you up and dial in your focus.

This sequence is designed to improve your balance and body control. Try to bring your full attention to the sequence, holding the poses still and resisting the urge to wobble.

It's great to practice in the morning to dial in your focus or during the day to enhance concentration.

This sequence is designed to release tension and improve suppleness in your spine and shoulders. We also stretch the calves and hamstrings and release tension at the lower back.

It’s a great one to do at the end of a long day.

This sequence is fantastic for improving hip mobility. We stretch the hip flexors, glutes, groin, hamstrings and calves in a series of static poses, releasing tension on every exhalation. It’s great for alleviating lower back pain and improving your hip range of motion.

You can practice it at any time of day.

This sequence is designed to activate your entire core—the superficial and deep abdominals, obliques and lower back. Try to move with your breath and bring your full concentration to the sequence.

It's a great one to do in the morning to activate key postural muscles.

Are you up for a challenge? This advanced sequence improves mobility throughout the body, stretches the obliques, abs, lower back, hip flexors, hamstrings and calves, and strengthens the hands, wrists, arms and shoulders. To increase the intensity even further, try to practice nasal breathing throughout. Just be careful not to hyperventilate!

This is a great one to do in the morning to dial in your focus.

This sequence is one of my favourites! We transition through a series of Eagle pose variations and finish in the queen of balancing postures, Crow pose.

Balance training is great for strengthening the feet, ankles, hips and core. We also improve mobility in the shoulders, hips, knees and ankles and stretch muscles throughout the body.

It's a great one to do early on in the day.

Take a load off! Our final sequence is designed to relax your body and mind, fully and completely. We start with a restorative breathing technique, transition through some gentle reclining stretches and finish with a short breath meditation.

It’s the perfect session to do right before bed. Goodnight!

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Offers short, 15-minute sessions, making it accessible for individuals with busy schedules who want to incorporate yoga into their daily routine

Focuses on improving mobility, flexibility, strength, balance, and recovery, addressing multiple facets of physical fitness and overall well-being

Includes sequences that target specific areas such as spinal flexibility, shoulders, and hips, allowing learners to focus on their individual needs

Requires blocks for certain sequences, which may require learners to purchase additional equipment to fully participate in the exercises

Includes some sessions that are quite challenging and may take several attempts to master, which may discourage some beginners

Reviews summary

Quick daily yoga for mobility

According to students, this course offers a highly effective and convenient way to improve mobility, flexibility, and strength in just 15 minutes a day. Learners highlight the clear and concise instructions provided by the excellent instructor, Abi Carver, making the practice very doable even for beginners or those new to yoga. Many experienced quick and noticeable results, including reduced stiffness and pain and improved performance in other physical activities or sports. The short duration is frequently cited as perfect for fitting into busy schedules, making it easy to establish a consistent daily routine. Reviews suggest the course stands alone well as a daily practice.

Easy to make it a daily habit.

"I intend to repeat the exercises and make them my daily routine to get permanent benefits."

"Excited that this is now a part of my daily routine. Perfect for my work breaks."

"I've tried one hour programs that seem to take up too much time... Fifteen minutes is just enough to get a good stretch in to get you ready for the rest of your day."

"It's amazing how much stronger and more flexible I feel after just 15 days of consistent practice."

Good for beginners and helps experienced practitioners.

"I love how the course is structured with a gradual progression of poses, so I never felt overwhelmed or like I was in over my head."

"As a bigger guy who focuses on Olympic Lifting and crossfit... this course has helped my flexibility which has improved my sports..."

"This was the first time I practiced yoga, it was incredible."

"Just what I needed. Straight to the point easy to understand yoga that keeps my body working for martial arts, weight lifting , life and playing with my kids."

Abi Carver's instructions are easy to follow.

"this one stands out because of the instructor's clear and concise instructions. I feel like I'm getting a personalized yoga class."

"the instructor is excellent at describing each pose every time in details so you get the best out of it without even needing to look at her."

"Abi is a fantastic teacher. The pace is just right and she always seems to give instruction at just the right time..."

"I love Abi's calm, instructive voice, and how she eases you into the poses. The video quality is excellent..."

Quickly improves flexibility, mobility, reduces pain.

"It is an amazing course. I saw results very quickly. I intend to repeat the exercises..."

"I had lower back issues from long sitting because of work and within a week it went nearly completely away."

"this course has helped my flexibility which has improved my sports, and no more aches and pains. Excellent course..."

"am already feeling myself becoming more flexible. Excited that this is now a part of my daily routine."

Ideal 15-min length for busy routines.

"The 15-minute time frame is perfect for fitting in a quick workout during a busy day."

"The 15 minutes each day pass sooo quick and I'm always surprised when the session is over."

"Abi's 15 minute routines are perfect for those who need a quick yoga workout... Fifteen minutes is just enough to get a good stretch..."

"It is very doable... I feel great during and after the practice and i am much more fit and flexible only halfway through the course."

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-Minute Yoga For Mobility with these activities:

Review Basic Anatomy and Physiology

Show steps

Reviewing basic anatomy and physiology will help you understand the biomechanics and muscle groups targeted in the yoga poses, leading to safer and more effective practice.

Browse courses on Anatomy and Physiology

Show steps

Review anatomical terms related to movement.
Identify major muscle groups and their functions.
Understand basic joint movements (flexion, extension, rotation).

Read 'Yoga Anatomy' by Leslie Kaminoff and Amy Matthews

Show steps

Reading 'Yoga Anatomy' will provide a deeper understanding of the muscles and joints involved in each pose, enhancing your practice and preventing injuries.

View Yoga Anatomy 2nd Edition on Amazon

Show steps

Obtain a copy of 'Yoga Anatomy'.
Read chapters related to specific poses covered in the course.
Take notes on key anatomical concepts.

Practice Sun Salutations Daily

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Practicing sun salutations daily will improve your overall flexibility, strength, and coordination, making it easier to perform the poses in the course.

Show steps

Follow a sun salutation sequence video or guide.
Focus on proper alignment and breath control.
Gradually increase the number of repetitions.

Four other activities

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Show all seven activities

Create a Pose Journal

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Creating a pose journal will help you track your progress, identify areas for improvement, and deepen your understanding of each pose.

Show steps

Dedicate a notebook or digital document to your pose journal.
Record the date, pose name, and any modifications used.
Note any sensations, challenges, or insights experienced during the pose.
Include photos or drawings to visualize your alignment.

Explore Online Tutorials for Specific Poses

Show steps

Exploring online tutorials will provide alternative perspectives and techniques for mastering challenging poses, enhancing your understanding and skill.

Show steps

Search for tutorials on poses you find difficult.
Compare different instructors' approaches.
Experiment with different cues and modifications.

Read 'The Key Poses of Yoga' by Ray Long

Show steps

Reading 'The Key Poses of Yoga' will provide a visual understanding of the muscles engaged in each pose, improving your alignment and effectiveness.

View The Key Poses of Yoga: Scientific Keys, Volume... on Amazon

Show steps

Obtain a copy of 'The Key Poses of Yoga'.
Study the illustrations for poses covered in the course.
Visualize the muscles working during each pose.

Share Your Knowledge with Others

Show steps

Mentoring others will solidify your understanding of the poses and principles taught in the course, reinforcing your learning and improving your communication skills.

Show steps

Offer to help friends or family members with their yoga practice.
Share tips and insights from the course.
Answer questions and provide encouragement.

Career center

Learners who complete 15-Minute Yoga For Mobility will develop knowledge and skills that may be useful to these careers:

Yoga Instructor

A yoga instructor guides individuals or groups through various yoga poses, breathing techniques, and meditation practices. The instructor creates a supportive environment for participants to enhance their physical and mental well-being. A course like 15-Minute Yoga For Mobility helps one become a more effective instructor. With the course's focus on improving mobility, flexibility, and balance, a Yoga Instructor can better understand how to guide students toward achieving these benefits in their own practice and everyday activities. Furthermore, learning rejuvenating breathing techniques like those taught by Abi Carver, helps with instruction.

See salaries and explore the career path for Yoga Instructor

Physical Therapist

A physical therapist works with patients to help them recover from injuries or illnesses that affect their movement and function. They develop and implement individualized treatment plans that may include exercises, manual therapy, and other interventions. One who wishes to work as a Physical Therapist typically requires a graduate degree. A course like 15-Minute Yoga For Mobility helps a Physical Therapist expand their knowledge of mobility exercises and techniques. The course's emphasis on increasing range of motion, improving flexibility, and reducing stiffness is directly applicable to helping patients regain function and alleviate pain. The learning objectives of improving posture, balance, and body awareness are of benefit to this career role.

See salaries and explore the career path for Physical Therapist

Corporate Wellness Manager

A corporate wellness manager develops and implements programs to promote employee health and well-being within an organization. They assess employee needs, design wellness initiatives, and evaluate program effectiveness. A course like 15-Minute Yoga For Mobility helps a Corporate Wellness Manager create programs that address common issues. The course's sessions address stiffness, lack of energy, and poor posture from long sitting; the manager can now create programs to mitigate these issues. This course prepares the manager to help employees improve their focus and concentration.

See salaries and explore the career path for Corporate Wellness Manager

Pilates Instructor

A Pilates Instructor leads clients through a series of exercises designed to strengthen core muscles, improve posture, and increase flexibility. They focus on precise movements and proper breathing techniques to ensure clients receive maximum benefit from each session. A course like 15-Minute Yoga for Mobility enhances understanding of biomechanics, which is essential for a Pilates Instructor. Lessons that show how to improve mobility, flexibility, strength, and balance, would improve a Pilates Instructor's toolkit. The course's material might also be shared with students to improve these fitness areas.

See salaries and explore the career path for Pilates Instructor

Wellness Consultant

A wellness consultant provides expertise and guidance to individuals or organizations on how to improve their health and well-being. They assess needs, develop customized wellness plans, and provide ongoing support to help clients achieve their goals. A course like 15-Minute Yoga For Mobility helps a Wellness Consultant provide guidance on simple and effective ways to improve mobility and flexibility. The consultant can teach easy breathing techniques that can be done throughout the day. The course's emphasis on stress reduction and relaxation techniques complements a consultant's toolkit.

See salaries and explore the career path for Wellness Consultant

Personal Trainer

A personal trainer helps clients achieve their fitness goals by developing and implementing customized workout programs. They provide guidance on exercise technique, nutrition, and lifestyle changes to help clients improve their overall health and well-being. A course like 15-Minute Yoga For Mobility enhances a Personal Trainer's understanding of movement and flexibility. The course's 15-minute sessions provide a convenient way to incorporate mobility work into their clients' routines. A Personal Trainer benefits from the breathwork techniques that focus on healthy breathing. The course is relevant because it prepares one for daily tasks.

See salaries and explore the career path for Personal Trainer

Wellness Coach

A wellness coach works with individuals or groups to help them make positive lifestyle changes and achieve their health and wellness goals. They provide guidance, support, and encouragement to help clients identify their values, set goals, and develop strategies for success. A course like 15-Minute Yoga For Mobility is useful because it allows them to provide clients with a simple and effective way to improve their physical and mental well-being. The course emphasizes techniques that improve posture, balance, and breathing.

See salaries and explore the career path for Wellness Coach

Massage Therapist

A massage therapist manipulates the soft tissues of the body to relieve pain, reduce stress, and promote relaxation. They use a variety of techniques to address specific client needs and help improve overall well-being. A course like 15-Minute Yoga For Mobility can complement the skills of a Massage Therapist. Though the work is different, the course's sessions on spinal flexibility, hip mobility, and shoulder suppleness directly relate to a Massage Therapist's practice. Furthermore, the relaxation techniques taught by the course enhance a Massage Therapist's ability to promote relaxation and stress reduction in clients.

See salaries and explore the career path for Massage Therapist

Dance Instructor

A dance instructor teaches various dance styles to students of all ages and skill levels. They create a positive and encouraging learning environment while providing instruction on technique, choreography, and performance. The 15-Minute Yoga For Mobility course helps one become a Dance Instructor by improving flexibility and range of motion. The course's emphasis on balance, coordination, and body awareness are useful skills for students of dance. For a Dance Instructor, the course will help to understand how to guide students toward the physical requirements of various dance styles.

See salaries and explore the career path for Dance Instructor

Health Educator

A health educator promotes wellness by developing and implementing programs that teach people about health, wellness, and disease prevention. They work in a variety of settings, such as schools, hospitals, and community organizations. A course like 15-Minute Yoga For Mobility enhances a Health Educator's ability to teach people about the importance of physical activity and flexibility. The course's short sessions may be useful in overcoming time constraints, since it only requires a 15-minute commitment. The fact that the course is taught by a #1 Udemy instructor can provide credibility.

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Athletic Trainer

An athletic trainer works with athletes to prevent and treat injuries. They provide immediate care for injuries, develop rehabilitation programs, and educate athletes on injury prevention strategies. A course like 15-Minute Yoga For Mobility may be useful for an Athletic Trainer. Specifically, it could help them develop rehabilitation programs that focus on improving mobility, flexibility, and balance in athletes. They can use the techniques to assist athletes with reducing stiffness and recurring aches and pains. Furthermore, the course's balance training techniques can help athletes improve their coordination and body control.

See salaries and explore the career path for Athletic Trainer

Life Coach

A life coach helps clients identify their goals and develop strategies to achieve them. They provide support and guidance to help clients overcome obstacles and live more fulfilling lives. A course like 15-Minute Yoga For Mobility helps the life coach understand the interrelationship of mind and body. When a client expresses interest in improving physical habits, a life coach can leverage knowledge and experience from a course such as this one. The course's learning objectives of improving focus, concentration, mood, energy, and sleep speak to a life coach.

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Occupational Therapist

An occupational therapist helps people of all ages participate in the things they want and need to do through the therapeutic use of everyday activities or occupations. Common occupational therapy interventions include helping children with disabilities participate fully in school and social situations, assisting people recovering from injury to regain skills, and providing supports for older adults experiencing physical and cognitive changes. An occupational therapist will typically need a graduate degree. The balance exercises and posture techniques may be useful for an Occupational Therapist.

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Recreational Therapist

A recreational therapist plans, directs, and coordinates recreation-based treatment programs for people with disabilities, injuries, or illnesses. They use a variety of activities, such as sports, games, and arts and crafts, to improve their clients' physical, cognitive, and emotional well-being. A course like 15-Minute Yoga For Mobility may be relevant for a Recreational Therapist. They can use these as techniques to engage clients and improve their physical and mental health. The course's focus on relaxation and stress reduction techniques can be particularly helpful for clients who are dealing with anxiety or depression.

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Ergonomist

An ergonomist studies how people interact with their work environment and designs systems and products to optimize human well-being and overall system performance. They may assess workplace layouts, equipment, and tasks to identify risk factors for injuries and develop solutions to improve comfort, productivity, and safety. A course like 15-Minute Yoga For Mobility may be helpful for an Ergonomist. An Ergonomist can gain insights into how mobility and flexibility exercises can help individuals maintain a healthy posture and reduce the risk of musculoskeletal disorders. The course's techniques might be useful to recommend to employees.

See salaries and explore the career path for Ergonomist

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-Minute Yoga For Mobility.

Yoga Anatomy 2nd Edition

Save

Provides a detailed understanding of the anatomy involved in yoga practice. It explains how specific poses affect different muscle groups and joints. It valuable resource for understanding the biomechanics of each movement. This book is commonly used by yoga teachers and practitioners to deepen their knowledge of the body.

Yoga Anatomy 2nd Edition

Paperback

Check price

Yoga Anatomy 2nd Edition

Kindle Edition

Check price

The Key Poses of Yoga

Save

Uses scientific illustrations to show the muscles used in each pose. It provides a deeper understanding of the biomechanics of yoga. It is more valuable as additional reading to deepen your understanding. This book is commonly used by yoga teachers and practitioners to deepen their knowledge of the body.

The Key Poses of Yoga: Scientific Keys, Volume II

Paperback

15-Minute Yoga For Mobility

What's inside

Learning objectives

Syllabus

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Reviews summary

Quick daily yoga for mobility

Activities

Career center

Reading list

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