15 Min Slow Mobility Flow is another amazing and feel good mobility flow workout from Julia Reppel. Though this is one of her easier workouts, its not really relaxing. It did feel very good, though. You do not hold any pose in this workout. You will flow between two or more poses, so you are constantly moving.
The exercises are done interval style; 50 seconds of work followed by a 15 second transition. There is a timer in the lower left hand corner of the screen, counting down the intervals and transitions. During the transition, Julia previews the next move. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage.
15 Min Slow Mobility Flow is 16:54 minutes. Equipment: fitness mat.
- Alternating ankle sit switch (in low double kneeling on mat (glutes on heels), shift hips side to side, bringing them to mat beside ankles)
- Ankle sit > alternate half pancake (start in low double kneeling, shift hips to one side beside ankles then extend one leg straight, other leg is bent with insole against inner thigh, hinge forward over extended leg, alternate sides)
- Ankle sit > alternate half pancake > arch (same as #2 but after the half pancake, place one hand on mat behind hip, lift glutes off mat and reach other arm overhead and to other side while arching the spine)
- Add thread the needle (do everything in #3 then lower back to mat w/ one leg extended and one bent and do thread the needle with upper body)
- Figure 4 rock > twist (sit on mat with hands behind hips, one leg is bent with foot on mat, cross ankle of other leg over knee, hold briefly then drop legs to one side so bottom of foot is on floor and twist torso in opposite direction)
- Repeat #5 on other side of body
- Supine figure 4 > T spine sweep (laying on back, do a figure 4 stretch then lower foot to floor (other ankle is still crossed over knee), extend both arms to side in a T and roll to one side, sweeping one arm overhead and to other arm)
- Repeat #7 on other side of body
- Child’s pose > alternating arm sweep (start in child’s pose, sweep one arm under body into thread the needle, return to child’s pose and repeat on other side)
- Child’ pose > alternating arm circles (while maintaining child’s pose, do large alternating arm/shoulder circles)
- Child’s pose > downdog wave (start in child’s pose, round spine up into downward facing dog, round spine as you return to child’s pose)
- Dorsal fist rocks (on hands and knees with tops of hands on mat, hands in fists, bend elbows lowering elbows and forearms to mat and opening hands, repeat this motion with hands open, continue repeating while alternating hands in fist and hands open)
- Down dog > alternating leg circle (start on hands and knees, push up into 3 legged dog while drawing large circle with bent raised leg, lower back to all 4s and repeat on other leg)
- Down dog > squat (start in downward facing dog, walk feet up to hands and lower into a wide yogi squat)
- Down dog > squat > spinal curl (repeat #14, when in yogi squat add rounding spine as you stand, round spine back down to forward fold and back into squat then walk feet back to down dog)
For more info on Julia Reppel and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
