15-Minute Yoga Sequence To Improve T-Spine Mobility

Dec 29, 2020
by Abi Carver  
Improve T-Spine Mobility

“It's not the will to win that matters. Everyone has that. It's the will to prepare to win.” Paul Bryant

Slow down footage of any of the top DH or Enduro riders coming down the hill, and look at the body positions required to keep the bike upright over that terrain, at those speeds. Then ask yourself honestly, can your body do that—comfortably, quickly and with precision? If not, then I’m afraid no amount of interval training, protein shakes, gym time or new tyres are going to deliver you the performance that you dream of!

Maribor 2020 Boris Beyer
Angel Suárez Alonso demonstrating phenomenal strength and range of motion at high speed, Maribor World Cup 2020. Photo: Boris Beyer.

Alive time or dead time?

There’s nothing more satisfying than chasing Strava times, practicing wheelies or buying shiny new parts for your bike, but unfortunately, all that counts for nothing if you don’t have the range of motion you need to get into these body positions. And right now could be the perfect time to work on those areas where you lack flexibility and strength at your end ranges so that you're fully prepared and conditioned to put yourself in the running when events come back online in 2021.

Bulletproof Athlete

On my site, I have a brand new series of 15 yoga videos that are designed to prepare athletes for whatever your sport demands of you biomechanically. And over the next few months, I am going to share some full-length videos with you from this collection. Starting today…

15-Minute Thoracic Spine Mobility

This is a beginner level sequence that is designed to improve mobility in your thoracic spine (mid back) to alleviate pain in the neck, upper back and in between the shoulder blades. You can practice it at any time of day and it takes just 15 minutes.

Poses (and what they do)

Cat-Cow-Child—mobilises the spine.
Puppy—stretches the lats, shoulders and triceps.
Locust—activates the muscles that support your shoulder blades.
Ragdoll—loosens up the neck and shoulders.
Revolved Standing Forward Bend—improves mobility in the thoracic spine.
Half-Twisted Scorpion—opens up the chest and fronts of the shoulders.
Crocodile—trains deep, diaphragmatic breathing.

Equipment

- I encourage you to pick up a proper yoga mat but for this video, you could actually get away with any kind of fitness mat.
- I also recommend a yoga block for Revolved Standing Forward Bend (below) if you have tight hamstrings but feel free to improvise with household furniture.

Yoga 15 Revolved Standing Forward Bend

Tricky pose

The only really difficult pose in this sequence is Half-Twisted Scorpion—a fantastic shoulder opener that, unfortunately, may be inaccessible if you have shoulder issues. For those of you who can get into it safely, here are some more detailed instructions.

Yoga 15 Half-Twisted Scorpion

15-Minute Thoracic Spine Mobility

Views: 10,347    Faves: 146    Comments: 9


You can repeat this sequence a couple of times a week to keep your upper body loose and alleviate recurring pain in between the shoulder blades.

And if you’re serious about using this time to condition your body from head to toe, I’m offering a 30-day free trial on my site to access over 140 videos for athletic performance and recovery designed to help you fulfil your potential as a rider!


163 Comments

  • 173 0
 I'll start tomorrow. For sure this time
  • 33 0
 I am waiting to January 2, 2021 after I recover from the hangover.......
  • 3 0
 @dldewar: Probably wise!
  • 17 3
 I'm running a 30-day challenge from Jan 4th if you want to join—30 x Yoga 15 vids in 30 days posted to Strava. You can do it with the Yoga 15 free trial and a regular Strava account. I post the details to my Strava club this week: www.strava.com/clubs/yoga15
  • 7 0
 Me too. Along with quiting the smokes and booze
  • 5 0
 @felimocl: Now is the best time in history for you to do that! Your body will thank you a million-fold.
  • 1 2
 Tried it last year. After 2 days, zero effect. maybe Ill try again this year
  • 3 0
 @inonyme: 2021 is your year to be strong and supple!
  • 4 2
 I picked the wrong year to quit sniffing glue.
  • 1 0
 @yoga15app: Nice????????
  • 60 0
 As a parent a half-twisted scorpion is one of my many sleeping positions.
  • 3 0
 Sounds uncomfortable!
  • 1 0
 H is for happy
  • 4 0
 Pretty sure that's what I did when I went over the bars last week.
  • 35 0
 I really shouldtry this stuff, I'm about as flexable as a scaffold bar.
  • 9 2
 Yoga was literally created for you.
  • 43 31
 I'm sure this will get some downvotes, but it needs to be said. For everyone who gets offended and calls people "snowflakes" or "pussies" or whatever else because they are calling out inappropriate comments about someone's body, take a step back and look at what is happening in society. The world is changing, and the way we interact is changing. What used to be "funny" or "acceptable" or "just a joke" or "just a compliment about his/her body" is no longer tolerated because it can and does do real harm to some people. Notice how we currently view older generations who still have racial views that are no longer tolerated... This is how society is starting to view those who cannot get with the times about gender related topics.
  • 40 7
 I’m pretty sure your comment is the ONLY one on here mentioning her body in this way... Everyone else seems to be talking about Yoga.
  • 7 4
 @dwebb4554: look at below threshold, plenty of inappropriate comments
  • 12 7
 every single time there is a women featured in an article there are always comments about their appearance. there's no need for it whatsoever as it's irrelevant to their abilities on a bike
  • 13 2
 @Upduro: Why are you looking at the below threshold comments? No good ever comes of that!
  • 4 2
 @skelldify: they are visible until they get enough downvotes, so people still see them for a time.
  • 5 8
 @dwebb4554: The comment made here is not in reference to the instructor's body or even to the instructor. This comment is made with respect to the people that may choose to partake in the instructor's program. High likelihood that the bulk majority of folks partaking Pinkbike forum commenting are predominantly men, and men have for the longest time poo-pooed yoga to be a woman's activity, which is a crock of crap. That is what this comment is in reference too, that no man that chooses to do yoga to better themselves should get criticized for it by his fellow man. And likewise skinny, large, tall, short, man, woman, LGBTQ, doesn't matter, all should be welcome to do yoga.
  • 5 1
 @SuperHighBeam: I dont think thats what this particular comment was in reference too since they said “ because they are calling out inappropriate comments about someone's body”. But OK. I guess its the below threshold hidden comments that aren’t being seen.
  • 4 4
 @dwebb4554: I seriously doubt anyone was saying anything offensive about the instructor's body. If anything there might be lewd comments or catcalling, which aren't okay either. But those are not criticisms of body image, just annoying compliments. Both are bad, but they are different ends of the same spectrum.
  • 4 5
 @SuperHighBeam: something doesn’t have to be offensive criticism to be inappropriate. I wonder why Pinkbike isn’t moderating this shit more, sexism and racism are still running rampant in the comment sections. Guess all the talk about „new community guidelines“ and „not allowing toxicity“ was just virtue signaling and nothing else.
  • 5 2
 @Upduro: Care to clarify on what other forms of inappropriate comments you are seeing?
  • 1 2
 @SuperHighBeam: on this post or in the comments in general?
  • 10 28
flag MmmBones (Dec 29, 2020 at 13:26) (Below Threshold)
 wow u sooo woke! give yourself a big virtue signaling pat on the back SJW
  • 4 2
 @Upduro: Yes. Both.
  • 4 6
 Where.............is.................my..................SAFE SPACE?!?!?!?
  • 3 5
 @gmcc: Grow a pair......
  • 8 1
 @Upduro: looked at the below the threshold comments, not 1 about anyone’s appearance. Good job white knights, you’ve saved the world again.
  • 3 4
 @nyhc00: If only there was a "Singles" section here....."SJW seeks same to be miserable about all of humanity".....there would need to be a warning, "our judgement free zone does not tolerate unacceptable thought or behavior"
  • 7 4
 Huh? There's not a single objectifying comment in here. So you're.....pre-scolding? Giving a scolding to absolutely no-one?

I'm trying to fathom your thought process. Like you saw the article thumbnail and had a tingly feeling in your pants, got offended on Abi's behalf by your own *naughty* thoughts, then, to alleviate your own weird self-imposed anti-sexuality guilt you went straight to the comments to scold all of the people that might think like you, but there turned out to...not be any. Not even in the below threshold comments.

So, like some homophobic-slurring closeted evangelist pastor, you've 'softly' berated a bunch of people who haven't commented, for the comments they haven't made, while achieving your real goal of martyring yourself for a cause that everyone already commenting agrees with?
  • 4 0
 apparently it does not need to be said.
  • 2 0
 @nyhc00: they got removed after all I guess
  • 4 2
 @cmrn: it looks like PB mods actually did a good job of removing the multiple comments and replies that were quite inappropriate. So yes, this did need to be said.
  • 2 1
 @JustAnotherRiderHere: don't worry about me, i'm happy not living in the dark ages
  • 2 2
 @pnwpedal: Ah I see, they removed them to follow your courageous example. Congrats.
  • 1 2
 @cmrn: I think you nailed it here. I think that is exactly what pnwpedal has going on.
  • 1 3
 Except that the real change is not gonna take place with the sender but with the receiver.

Clearly you’re young, you have yet to realize that every generation goes through this adjustment.

Your parent taught you right when they said “just ignore them”.

Thick skin and the ability to adapt is essential. Being a snowflake is not an example of adaptability.
  • 6 0
 I have been twisting like a worm on the floor for 5 minutes. The half-twisted scorpion is impossible! I honestly don't know how Abi does it. I have to break eather my lower hand or my top knee in order to get in to that position.
  • 4 1
 The key is to start with what you're trying to do—open up one shoulder at a time, using the leverage of your body. You can put pillows under your head, move the position of your hand or reduce the intensity of the stretch. Then hold the position for up to 10 breaths.
  • 1 0
 @yoga15app: Unfortunately I am not flexible. I have never been. I have been doing the excursuses from the last article and they feel great! But this half-twisted scorpion is pure pain for me. It might be that I am doing it wrong. But I watched the video like 10 times and I just can't stretch like that!
  • 3 1
 @bobeca: tbh it’s not an easily accessible pose so thank you for giving it a shot! If you do feel your shoulders and chest are tight, you can replicate the movement standing up with your arm in a door frame. We just can’t give it such a catchy name!
  • 3 0
 @bobeca: Sometimes it takes some effort just to be able to do the stretch in the 1st place - like maybe a few days or weeks of trying even. There are poses that I will never be able to do, and that's Ok. I do what I can Smile
  • 2 0
 @m1dg3t: I agree. For many poses, they come with time and others just won’t suit your body and that’s ok.
  • 8 0
 Thank you for another installment in this training series! Really appreciate the time and effort you put in to sharing these with the community!
  • 4 1
 It's my absolute pleasure. I know what a difference it can make.
  • 2 0
 @yoga15app: thanks Abi, those are great ... although Revolved Standing Forward Bend is killing me
  • 1 0
 @vhdh666: It’s so much better with a block! That way you don’t have to put pressure on your lower back to get the hamstring stretch.
  • 1 0
 @yoga15app: thx Abi, that helps a lot!
  • 1 0
 @vhdh666: Excellent. Blocks are super helpful.
  • 6 0
 With old nagging injuries, flexibility and core strength are the two best things I can do to avoid a general feeling of.... Hurting. Every rider could absolutely benefit from some routine stretching or yoga. When I skip a day of stretching I can immediately tell!
  • 2 0
 Nicely put! I think any athlete over 35 is going to feel tight if they don't stretch out properly after they exercise.
  • 3 0
 @yoga15app: for sure, I hit 35 last year and I'm definitely not feeling as young as I used to!
  • 3 0
 @pnwpedal: Luckily, you get a little more wise at the same time!
  • 2 0
 I guess I do slightly fewer dumb things these days, so I'll call that wisdom. Big Grin
  • 5 0
 "The only really difficult pose in this sequence is Half-Twisted Scorpion—a fantastic shoulder opener that, unfortunately, may be inaccessible if you have shoulder issues."

*looks at left shoulder, recalls separation in july 2019, terrible collarbone break that required a plate in feb 2020, and minor fracture of same collarbone in sept 2020*

This is my time to shine...
  • 7 0
 Starting Yoga was the best thing I did for biking better in a long time...
  • 1 0
 Fantastic!
  • 2 0
 anything for a bulging lower disc and sciatic pain? been doing lots of things like R.I.C.E. and stretching and core work... and just nothing helps... Dropped off a jump about 3 months ago, really easy landing, but felt it compress and bulge, squish feeling like my disc literally just mars mellowed out my spine. I've had back pain for 4-5 years now, looking for good stretching in the lower back, these look great, but more toward the mid to upper area?
  • 2 0
 Have you had a chance to see a physiotherapist? They will be able to tell you which movements are safe and therapeutic for you. But yes, these movements are more targeted at improving thoracic spine mobility. But since everything in the body is connected, staying loose in your mid back and hips should help to relieve some of the pain that you are experiencing.
  • 2 0
 I know your pain well. I am 18 weeks post the microdiscectomy. I suffered from sciatica for almost a year and finally got the surgery. Doc said I would be back to normal in 10-12 weeks. LOL. While I am better and can honestly function like a normal human, (which is guess is "back to normal") its still not 100% as I now have roaming "sciatic pain" in both legs now due to inflammation from the surgery. In addition, I am relearning how to use my back appropriately now. I spent so much time guarding my lower back that I started to cause problems in my mid back from over working it. YAY!
One thing I have learned though over the last year is most "common" yoga exercises will only make the sciatica worse. It might feel better at the time, but ultimately you still pulling on the nerve and irritating it. (Most hamstring stretches)
I would highly recommend finding a physio that specializes in sport. Hopefully you can find someone who rides as well. They can properly diagnose the problem and ease you back into rehab if its possible, direct you to a good surgeon if needed and help you out post surgery.
Lastly, I would recommend keeping a daily journey of your pain and your movements. Log what you do movement/training wise, also note your pain level and the location of your pain. This will allow you to actually look back and see what may be causing your pain and what is helping it. Do your best to do a few basic movements for one week. Same sets/reps. Then after week, if the pain hasn't increased, try adding another movement.. log and monitor. Repeat.
Its a very long and slow recovery. It is extremely frustrating that most "sources" state that this will be gone in 6 weeks. Total lie.
Be patient, rest as much as you can, and find a positive head space. The darkest point of my life was the months leading to the surgery.
  • 3 0
 I went through almost 2 years of sciatica due to L4/5 bulge. I ended up coming across fixyourownback.com run by a chiropractor in Portland, Phillip Snell. I'm simplifying quite a bit but he points out that most of the time the injury is never really given enough time to heal and if you keep moving your lumbar spine in the wrong way it never will. So bending at the hips instead of the lumbar area will help the disk heal along with Mackenzie exercises and a TON of core work to stabilize the entire spine along with some more advanced options. After not riding for about 6 months and following his program my sciatica pain was more or less gone. Sadly I haven't been keeping up on the core work so I can feel the bulge once in a while if I am bending the lumbar spine as opposed to at the hips. Good luck and keep working at it. One of my doctors told me that everyone's back injury journey is different and we all have to learn what works best for ourselves. So this might not be your answer but I definitely recommend checking it out.
  • 2 0
 @RBIFneil: Thanks for sharing this!! Wise words in regards to the journey. Best of luck on your healing!
  • 2 0
 Cant reccomend this enough, just as mentioned above do get specific advice for your injury though. I fractured T11 (lucky to still have the use of my legs) so after months in a brace i was given a good general core workout and some specifics.

I would also mention that if you do take general yoga you do tend to bounce better without hurting yourself also.
  • 1 0
 Thank you. And 100% agreed. Definitely arm yourself with as much info about your specific injury as you can before starting any kind of exercise/rehab program.
  • 2 0
 Thank's Abi for all those great videos. Those 15 minutes help a lot to relax the body. I have persistent upper back pain since a bad crash. I have seen many doctors. Well those yoga routines are the most efficient thing to calm this bloody pain.
  • 1 0
 Oh! That's so good to hear. I am sorry to hear about your crash and pain but that's amazing that these poses are helping to alleviate the pain. Stick with it!
  • 11 10
 For riding, yoga beats deadlift and 3 rep max every time. Cant wait to start again once my scapula and ribs break is healed. No point building strength if you cant move right. Plus power yoga is a crazy hard workout and builds not only flexibility but power holding a pose and doing reps whilst fatigued. Just like a race weekend.
  • 4 0
 Good luck with the recovery! I went through it and it’s rough, but hopefully you’ll end up basically back to normal.
  • 9 1
 There really isn’t much of a comparison between the two. You should pair strength with mobility.
  • 6 0
 I think both can help but I would 100% agree with the statement: "No point building strength if you cant move right."
  • 1 0
 @onlyDH: Agreed. I like the definition that mobility is strength at your end ranges of motion.
  • 2 0
 @goose8: What you guys put yourselves through for your passions! Good luck @betsie. I'll continue to post articles and vids that I hope help to support your recovery and training.
  • 4 0
 @yoga15app: They work so much in tandem though. Tight muscles are often caused by weakness and then overuse. Of course that's an oversimplification, but there's a reason that one of the best ways to increase hamstring flexibility is to do stiff legged or romanian deadlifts.
  • 2 0
 I feel you, same situation different bones (vertebrae)...
  • 2 0
 @TransforDerek: Good luck with your recovery. Look after yourself!
  • 2 0
 @Kiotae: I agree. The mid back is another great example—pain often comes from weakness at that spot and tightness in the chest. Supemans, Locust Pose, Upward Facing Planks—poses/exercises that activate the muscles that support the shoulder blades are super effective for alleviating pain and improving flexibility.
  • 2 0
 @yoga15app: My bad, I replied to the wrong comment. Didn't mean to imply you wouldn't be aware of what I mentioned. I was aiming more at the idea that one shouldn't start strength training until their mobility/flexibility hits some arbitrary threshold.

So many folks think that (especially after injury) they need to spend forever getting more flexible before they can lift. The reality is that, pending specific cases of course, strength work often comes first or at least at the same time as mobility/stretching. Eccentric loading in particular is crazy effective at rehabing tendonitis and muscle strains. Often folks get told resting and stretch. It works, but also results in strength loss, longer recovery and increased scar tissue (if muscle tear) which in turn limits future flexibility and increases chances of re-injury.
  • 1 0
 @yoga15app: Thanks, I'm looking forward to working with your videos again when I have the green light from my surgeon!
  • 2 0
 @Kiotae: That all makes total sense. A weighted goblet squat performed well is going to be fantastic for your hip mobility. But I also think it is valid to say that if you don't have good flexibility/move well it would be crazy to jump into something like CrossFit or even super heavy isolated lifts.
  • 1 2
 Pretty sure holding a pose is, by definition, the opposite of building power.
  • 2 0
 @skelldify: Holding a pose is vogue... Let your body move to the music. Hey hey...
  • 3 0
 @yoga15app: Absolutely. I'm fairly anti-crossfit mostly due to the coaching and movement standards being so bad. It can be a good workout, but is much more suited to folks with a pretty established athletic base and there are a lot of places for injury in the AMRAP workouts.

Same for really pushing oneself on heavy lifts. There's no need for most people to bother with 1 rep maxes and a mistake can really screw you up. Triples have their place for some lifts (deadlift for sure) but fives seem to strike the best balance for training purposes.
  • 1 0
 @skelldify: Erroneous.
  • 2 0
 @Kiotae: I just started an awesome kettlebell program. Well, I am warming up to start it on Jan 1st. I'm only up to 500 swings with 35lb kb a day so far. www.t-nation.com/workouts/10000-swing-kettlebell-workout
  • 1 0
 @yoga15app: I read that as 35kg at first and thought "holy @#%$ she's a monster."

That's a ton of kb swings. I'd almost rather row a 2k test than do that, almost. How do you break it down?
  • 3 0
 @Kiotae: I'd be a beast! You do 500 a day for 20 workouts. 2 days on 1 day off. The break down is 10, 15, 25, 50 swings with another exercise for a couple of reps in between—like a pull-up, dip, shoulder press... I travel a lot so I have to find something that works and works wherever I am. I don't think it is exactly balanced! But I am looking forward to the challenge.
  • 1 0
 @yoga15app: That's a definitely a great workout! Tough to beat for travel.
  • 1 0
 @Kiotae: I’ll let you know how it works out!
  • 2 0
 Heading downstairs shortly to try this particular routine. Then I’m heading over to your website to sign up - it’s long overdue! Thanks for the great videos and explanations.
  • 4 0
 Amazing! My recommendation is to start with one of these courses for your free trial: yoga15.com/courses/30-day-functional-hamstring-flexibility or yoga15.com/courses/28-day-intro-to-yoga and then see where you want to go from there. You'll have my email when you sign up so I can offer direction if you feel you need it.
  • 1 0
 @yoga15app: thanks for sharing. I plan on starting with the 30 day hamstring flexibility Jan 1.
  • 1 0
 @pamtnbike: Amazing! I’m running a 30-day challenge in January that it would be great for you to join! I’ll send out the details on Thursday. If you follow me anywhere, hopefully you’ll see it!
  • 2 0
 Any exercises you would recommend for recovery from a bulging disc/sciatica at all? Anything to avoid? My core strength is shocking. Hence the position I am in. Yoga this year!!!
  • 2 0
 Best place to start is with a physical therapist. Yoga can for sure help you when you know which movements and exercises are beneficial for you. Planks, Side Planks and Bird Dogs are a great place to start with your core stability.
  • 1 0
 Anyone else realize that yoga is essential bodyweight calithenics, and did anybody realize that if some yoga flows or poses seem to easy, you can always ramp up the difficulty with weights. I don't think a lot people realize that their are many levels of difficulty to yoga. Although basic yoga is predominantly stretching, advanced yoga requires a lot of physical strength plus the flexibility. Yoga and calisthenics are essentially one in the same only yoga doesn't require props. Just you and the ground.
  • 1 0
 I don’t agree entirely. Yoga includes callisthenics for sure but they do have importantly different goals—both of which are equally valid. Yoga is a recovery as well as a performance tool and adding weights to yoga disconnects you from the body awareness component of yoga that is so beneficial. Both are great but they’re not the same thing.
  • 1 8
flag SuperHighBeam (Dec 29, 2020 at 13:37) (Below Threshold)
 @yoga15app: Calisthenics requires a high level of body awareness to be really good at. Perhaps the main differentiator is the mind set. Yoga, by definition, is not about poses, stretching or building strength. Yoga is a mindset. The poses etc. are designed to assist in establishing the mind set. Some are able to achieve Yoga without the poses. That probably sounds really weird but trust, read the backstory on yoga and what you will find is that Yoga is very similar to meditation. No wonder its origins are in east asia culture.
  • 7 1
 @SuperHighBeam: Dude, you’re mansplaining what yoga is to the instructor in this video/writer of this article. Just stop.
  • 1 1
 @BrambleLee: I disagree, my comment was not directed to the instructor, it was directed the large male presence on Pinkbike that (may) view Yoga as too soft to be of any real benefit. By putting yoga into a context that better resonates with men more men will be more likely to participate in it. I'm not telling the yoga instructor what to do and I'm not telling her what yoga is, she already knows that, but she may not convey that to her prospective students in a way that resonates with them. I was merely trying to help sell what she has to offer by presenting a masculine spin on it.
  • 2 0
 Awesome tips! ???????????? Very helpful with back stretching and easing off pains.. I started to do them every day in short sessions at any time and is helping a lot! ???????????? many thanks..
  • 1 0
 Nice one! It's good stuff!
  • 4 0
 Thanks for this. Do they have "200 hour trainings" in the uk?
  • 18 0
 No, but we've got 7 minute Abi's.
  • 3 0
 @commental: Love it!
  • 1 0
 They do. I did my trainings in Guatemala and Bali but they have fantastic teacher trainings all over the world. I guess a lot of it is virtual now.
  • 3 0
 As ai am getting older, I really need to start doing more of this, my body will thank me
  • 1 0
 This is the perfect place to start!
  • 2 0
 The highlighted/marked-up image is useful - easy to remember bullet points in that manner (in my opinion). Thanks and happy new year.
  • 1 0
 Thank you! That's very kind of you to say. Let me know if you'd like me to break down another pose. And Happy New Year!
  • 3 0
 Nice, another Abi video. These have definitely improved my comfort on the bike.
  • 2 0
 Fantastic! I hope you enjoy the new content.
  • 2 0
 solid stuff. I was getting into yoga a few years ago and felt awesome. really need to start up again.
  • 2 0
 Jan 2021 is your time!
  • 3 0
 Your yoga vids are very helpful.
  • 3 0
 Thank you!
  • 1 0
 Genuine question @yoga15app . Do you or does yoga in general get to a point where the benefits and workout stop having any effect. In other words can you out train yoga ?
  • 6 0
 No. Yoga for athletic performance doesn't work like that. Every time you work out, your muscles get tight so you need to be conscious of your flexibility. Stresses will continue to arise in life that you need to balance out with relaxation techniques and enhanced body awareness. You can continue to improve your balance, your strength at your end ranges of motion, your ability to maintain single-pointed focus. The list goes on. It's not a reductionist discipline so there is no end point.
  • 3 0
 Thanks Abi! All your videos on PB have helped me so much. Very grateful
  • 3 0
 That’s awesome! Thank you @joedave. Stay tuned as I’ll be bringing you tonnes more in 2021!
  • 4 0
 Thank you Abi!
  • 1 0
 It's my pleasure! Let me know how you find it.
  • 1 0
 Appreciate this, as my mobility is terrible in general. I see some familiar moves but also new ones to add to my toolbox. Thank you!
  • 1 0
 I hope you like the new content!
  • 2 0
 Awesome tips...Nice! It helps my respiratory system as I am asthmatic. Thank youSmile
  • 1 0
 Fantastic! I hadn't thought of that for this sequence but that makes sense.
  • 1 0
 Floppy ponytails are a bad time
  • 1 2
 Pretty.
  • 2 1
 My yoga program only involves yogurt. Its a bit of a stretch to the back of the fridge.
  • 1 0
 Done a half twisted scorpion. On the bike. Then I did a yard sale , then a body check. Feeling better now Smile
  • 1 0
 That scorpion thing is easy peasy.
  • 1 4
 I can think of a lot of things more satisfying than chasing strava times and buying shiny new parts. Both of those things are antithetical to yoga, which I guess is fine since this isn't yoga. This is using yoga poses to train mobility.
  • 1 0
 I have the speed of a mongoose and reflexes of a cat.
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