Overview

This 10-week programme is for athletes who already have a solid yoga and mobility foundation and want to take it further. We're talking deep flexibility work, advanced poses, structured foam rolling protocols, and periodised recovery programming that keeps you performing at your best.

You'll also learn to assess your own mobility, set benchmarks, and track measurable progress over the course of the programme.

Golden Rule: Advanced doesn't mean reckless. Every advanced pose has a progression — respect where your body is today and earn the next level.

What You'll Need

A quality yoga mat (thicker is better for longer holds)
Two yoga blocks
A yoga strap or long resistance band
A foam roller (firm density)
A lacrosse ball or massage ball
A wall or sturdy chair for supported poses

Mobility Assessment

Before you start, test and record these benchmarks. Retest at Week 5 and Week 10.

Test	How To Measure	Beginner Baseline	Target by Week 10
Seated Forward Fold	Sit with legs straight, reach for toes. Measure distance past toes (or short of)	Fingertips to shins	Palms flat past toes
Deep Squat Hold	Full squat, heels down, arms forward. Time the hold	30 sec	2 min with ease
Shoulder Dislocates	Overhead pass-through with band. Measure grip width	Wide grip needed	Shoulder-width grip
Pigeon Pose	Hold each side — note depth and comfort	Moderate discomfort at 1 min	Comfortable at 2.5 min
Thoracic Rotation	Seated twist — measure range with a partner or video	Limited rotation	Full 90-degree rotation

The 10-Week Programme

Weeks 1–3: Deep Foundations

Establishing long-hold practice, foam rolling protocols, and advanced breathing.

Week	Session 1 – Deep Stretch (45 min)	Session 2 – Foam Rolling & Mobility (35 min)	Session 3 – Advanced Flow (45 min)	Session 4 – Recovery (30 min)
1	Yin-style holds: Pigeon (2.5 min each), Dragon (2 min each), Butterfly (3 min), Sphinx (2 min), Banana Pose (2 min each side). Pranayama 5 min	Foam rolling protocol: Quads (2 min each), IT band (1.5 min each), Thoracic spine (2 min), Glutes (1.5 min each), Calves (1 min each). Then: 15 min targeted stretching	Sun Salutation A & B (6 rounds each), Standing sequence with 5-breath holds minimum, arm balances prep (Crow Pose), inversions prep (Dolphin). Savasana 5 min	Legs-up-the-wall (5 min), Supine twist (2 min each), gentle hip circles, Yoga Nidra guided relaxation 15 min
2	All holds increased to 3 min. Add Sleeping Swan and Saddle Pose (2 min). Pranayama: alternate nostril 5 min	Add lacrosse ball work: plantar fascia (1 min each foot), glute med (1.5 min each), pec minor (1 min each). Continue foam rolling protocol	Add Side Crow prep, Headstand prep at wall. Flow with Ujjayi breath throughout. Increase standing hold times	Foam rolling (gentle), extended exhale breathing 10 min, Savasana with body scan 10 min
3	Full 45-min yin session: every hold at 3 min. Add Reclining Hero and Dragonfly (wide-legged forward fold). Breathing 5 min	Self-assessment: note tight spots. Build a personal foam rolling routine targeting your problem areas. 20 min rolling, 15 min mobility drills	Full advanced flow: Crow Pose (or attempts), Warrior III → Half Moon → Standing Splits sequence. Inversions at wall. Savasana 7 min	Active recovery: 15 min gentle walk, 10 min breathing, 5 min Savasana

Weeks 4–6: Advanced Poses and Mobility Drills

Introducing arm balances, deeper backbends, and targeted mobility drills.

Week	Session 1 – Mobility Drills (40 min)	Session 2 – Backbends & Spine (40 min)	Session 3 – Arm Balances (45 min)	Session 4 – Recovery Protocol (35 min)
4	CARs (Controlled Articular Rotations): hips, shoulders, thoracic spine, ankles — 5 circles each direction. PAILs/RAILs for hip flexors and hamstrings (2 min each). Finish with deep squat hold 2 min	Bridge Pose (1 min × 3), Wheel Pose prep or full (30 sec × 3), Camel Pose (1 min × 2), Sphinx to Seal progression. Thoracic extension over foam roller 2 min. Pranayama 5 min	Warm-up flow (10 min), Crow Pose (hold 15 sec × 5), Side Crow (attempts), Flying Pigeon prep, Forearm Stand at wall. Cool-down with wrist stretches and Savasana	Foam rolling full body (15 min), lacrosse ball (10 min), legs-up-the-wall (5 min), Yoga Nidra 5 min
5	RETEST BENCHMARKS. Full CARs routine. PAILs/RAILs for shoulders and hips. 90/90 hip switches (10 each way). Jefferson curls with light weight (10 reps)	Wheel Pose (hold 30 sec × 5), Wild Thing, King Pigeon prep. Thoracic bridge drill (5 reps). Extended exhale breathing 5 min	Crow (hold 30 sec), Side Crow (hold 10 sec each side), Headstand (at wall, hold 30 sec × 3). Add Firefly Pose prep. Wrist care 5 min	Contrast recovery: foam roll (10 min), cold shower 2 min, gentle stretching 15 min, breathwork 8 min
6	Full mobility drill circuit: CARs, PAILs/RAILs, 90/90 switches, deep squat, thoracic rotations. 40 min of focused joint work	Peak backbend session: Wheel (hold 45 sec × 3), King Pigeon (attempts), Dancer's Pose (30 sec each side). Spine decompression: hang from bar 1 min	Arm balance flow: Crow → Side Crow → Firefly → Headstand. Hold each as long as possible. Full cool-down with wrist and shoulder care	Full recovery session: 35 min of foam rolling, gentle yin holds, and breathing. No intensity

Weeks 7–8: Integration and Injury Prevention

Combining everything into comprehensive sessions with a focus on bulletproofing the body.

Week	Session 1 – Prehab (40 min)	Session 2 – Peak Flow (50 min)	Session 3 – Sport Recovery (40 min)	Session 4 – Restorative (30 min)
7	Injury prevention circuit: banded clamshells (15 each), single-leg RDL (10 each), scapular push-ups (15), ankle CARs, wrist circles. Then: 20 min targeted stretching for your weakest areas	Full advanced flow: Sun Salutations, standing sequence, arm balances, inversions, backbends, yin cool-down. Aim for smooth, breath-led transitions throughout	Post-training protocol: foam roll (10 min), sport-specific stretching sequence (15 min), pranayama (10 min), Savasana (5 min). Use after your hardest training days	Supported poses only: bolster under knees in Savasana, blocks under knees in Butterfly, wall support for legs-up. Hold each 5 min. Breathing throughout
8	Prehab circuit with increased reps. Add banded hip distractions and shoulder sleeper stretch (1.5 min each). Mobility drills 15 min	50-min peak flow. Challenge: no pausing between poses — continuous movement with continuous breath for the full standing sequence	Design your own sport-specific recovery session. Write it down — this becomes your go-to post-training routine	Yoga Nidra (20 min guided), gentle supported stretching (10 min). Full nervous system reset

Weeks 9–10: Mastery and Programming

Building your own long-term mobility programme.

Week	Session 1 (45 min)	Session 2 (40 min)	Session 3 (50 min)	Session 4 (30 min)
9	Full mobility drill session: CARs, PAILs/RAILs, prehab circuit, deep stretch. Focus on your weakest benchmarks	Backbend and inversion peak session: Wheel (hold 1 min), Headstand (hold 1 min), Forearm Stand (attempts away from wall). Full cool-down	Everything session: advanced flow, arm balances, inversions, yin holds, foam rolling, pranayama. Your most complete session yet	Gentle recovery: supported poses, breathing, body scan
10	FINAL BENCHMARK RETEST. Record all five tests. Compare to Week 1 and Week 5	Design a weekly mobility template you can maintain long-term — write out your 4 sessions per week	Celebration flow: your best, most complete practice. Every pose, every breath, every technique you've learnt. Savasana 10 min	Gentle recovery and reflection. Journal your progress and set goals for the next training block

Foam Rolling Protocol Quick Reference

Body Part	Tool	Duration	Technique
Quads	Foam roller	2 min each leg	Slow rolls from hip to knee, pause on tender spots
IT Band	Foam roller	1.5 min each side	Roll from hip to just above knee — breathe through it
Thoracic Spine	Foam roller	2 min	Arms crossed over chest, roll upper back slowly
Glutes	Lacrosse ball	1.5 min each side	Sit on ball, cross ankle over knee, roll in circles
Calves	Foam roller	1 min each leg	Stack legs for more pressure, rotate foot in and out
Plantar Fascia	Lacrosse ball	1 min each foot	Stand and roll ball under foot arch with moderate pressure

Tips for Success

Test your benchmarks honestly — the numbers don't lie and they'll keep you motivated
Prioritise recovery sessions — skipping them is the fastest way to burn out or get injured
Invest in quality tools — a firm foam roller and lacrosse ball are worth every penny
Breathe through discomfort — if you hold your breath, your muscles tense up and fight the stretch
Programme your mobility just like you programme your training — it deserves the same respect

What's Next?

After 10 weeks, your mobility will be a genuine competitive advantage. From here you can:

Maintain your gains with the weekly template you built in Week 10
Cycle back through the programme with deeper holds and harder progressions
Complement your mobility with the Couch to 5K running plan or a Beginner Strength programme
Revisit the Yoga for Athletes sport-specific sequences as a lighter training block

Advanced Mobility and Recovery🔒

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