Eight-Move Mat Mobility Flow
A continuous eight-move flow on the mat that works the ankles, hips, spine, and shoulders, linked with breathing. It is a mobility warm-up students memorize and can use before any sport or as a daily routine at home.
How to play
- Each student on a yoga mat. Minutes 0-2: the teacher teaches the eight moves one at a time: downward dog, low lunge, lunge with rotation, deep squat, cat-cow, quadruped thoracic rotation, bridge, and plank with side reach.
- Minutes 2-4: first slow round, 3 breaths in each position, following the teacher.
- Minutes 4-6: second round at one breath per move, switching sides on the one-sided moves.
- Minutes 6-8: third round led by a student volunteer, with the whole group trying to move at the same pace.
- To finish, each student quietly names the move where they feel tightest so they can work on it at home.
Rules
- Nothing should hurt: aim for comfortable range, no bouncing.
- Breathe through the nose and never hold your breath.
- Mats are about 3 feet apart so no one gets bumped.
Variations
Easier
Only five moves, with knees down in downward dog and plank.
Standard
All eight moves in three rounds at a building pace.
Harder
Add a single-leg balance pose and do the third round with eyes closed.
Adaptations
- Limited mobility: chair version with forward bends, rotations, seated cat-cow, and arm openers.
- Visual impairment: describe each position in detail and allow hands-on guidance from the teacher.
- Very tight students: use blocks or a folded mat under the hands or hips.
Learning goals
- Mobilize the major joints with a smooth sequence.
- Coordinate movement with breathing.
- Memorize a mobility routine to use independently.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
Post the list of moves on a poster so students can snap a photo. The usual mistake is going too fast: the breath sets the pace.
PatioLab has "Eight-Move Mat Mobility Flow" and 1299 more activities ready to drag into your lesson and run from your phone in the gym.
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