Photo Essay: 12 Asanas for Mobility

Mobility is the foundation of a sustainable yoga practice. This photo essay highlights 12 asanas — with step-by-step cues and modifications — to restore range of motion and functional ease. Scroll through or read the descriptions to practice mindfully.

The 12 poses

1. Ankle mobilizations — rock and flex

Image: https://images.unsplash.com/photo-1547082299-de196ea013d7

Cues: Sit on a chair, extend one leg, rotate the ankle clockwise and counterclockwise, then flex and point. Reps: 15 each direction. Use a band for resistance if available.

2. Cat/Cow for spinal articulation

Image: https://images.unsplash.com/photo-1501594907352-04cda38ebc29

Cues: Inhale to arch the spine (cow), exhale to round (cat). Move slowly with breath to increase thoracic mobility.

3. Thread the Needle

Image: https://images.unsplash.com/photo-1524504388940-b1c1722653e1

Cues: From hands and knees, slide one arm beneath the opposite armpit and rest the shoulder on the floor. Hold 6–8 breaths each side to open the upper back.

4. Low Lunge with hip circles

Image: https://images.unsplash.com/photo-1517836357463-d25dfeac3438

Cues: In a low lunge, make small circles with the pelvis to liberate the hip capsule. Keep the front knee stacked over the ankle.

5. Pigeon pose variations

Image: https://images.unsplash.com/photo-1571019613914-85f342c1f1b4

Cues: Adapt with a folded blanket under the hip if needed. Work slowly and breathe into the sensation rather than chasing depth.

6. Standing Hamstring Mobilization

Image: https://images.unsplash.com/photo-1534367619336-8f49f27d50a7

Cues: Place heel on a low block, hinge forward with a neutral spine. Micro-mobilize by pointing/flexing the foot and small forward bends.

7. Supported Bridge for pelvic opening

Image: https://images.unsplash.com/photo-1502212071531-0f7b8ee3f9f6

Cues: Use a block or bolster under the sacrum for gentle lumbar extension and hip flexor release.

8. Thoracic extension on a chair

Image: https://images.unsplash.com/photo-1495344517868-8ebaf0a2044a

Cues: Sit facing away from the chair back, drape the upper spine over the backrest, and breathe into the upper ribs to open the chest.

9. Shoulder mobilizations with strap

Image: https://images.unsplash.com/photo-1523958203904-cdcb402031fd

Cues: Hold a strap overhead and take slow shoulder circles. Keep the shoulders relaxed away from the ears.

10. Seated spinal twist

Image: https://images.unsplash.com/photo-1508609349937-5ec4ae374ebf

Cues: Use the breath to create space between vertebrae and keep the pelvis grounded for a safer twist.

11. Ankle dorsiflexion against the wall

Image: https://images.unsplash.com/photo-1542293787938-c9e299b8802f

Cues: Face a wall and bend the knee toward the wall to work dorsiflexion range — important for squat depth and balance.

12. Hip flexor release (lunge with torso rotation)

Image: https://images.unsplash.com/photo-1470240731273-7821a6eeb6bd

Cues: From a low lunge, rotate the torso toward the front knee, creating a gentle spiral through the hip joint.

Practice structure

Choose 6–8 poses and spend 2–4 minutes on each, focusing on slow, mindful movement rather than aggressive stretching. Use props liberally and respect the boundary between discomfort and pain.

"Mobility is an invitation to move with curiosity, not coerce the body into shapes. Notice quality of motion over range." — Kiran Das, Mobility Coach

Final notes

Rotate these poses across practice days to build consistent improvement. Small, daily doses of mobility outperform sporadic, intense stretching sessions. Document changes in movement and adjust the sequence as your body responds.