Advanced Mobility and Recovery

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