The initial assessment is a crucial first step in your flexibility and mobility journey. This assessment helps you establish a baseline, giving you a clear picture of your starting point so you can measure your progress throughout the course.

The Forward Fold Assessment measures your starting level of hamstring, lower back, and hip flexibility. At this stage, focus on maintaining proper form rather than depth.

The Squat Assessment helps evaluate your lower body flexibility, stability, and range of motion. Take note of how deep you can squat, whether your heels stay down, and if you experience any tightness in your hips or ankles. This initial photo will serve as your reference point for tracking improvements in mobility and posture.

The Wheel Assessment measures spinal, shoulder, and hip flexibility. Whether you're performing a small backbend or a full wheel pose, take note of your range of motion, comfort level, and ability to maintain form. This first photo will serve as your baseline to track improvements in spinal mobility.

In this lesson, you will focus on strengthening the connections between flexibility, mobility, and stability through dynamic and controlled movements. The routine begins with deep hip and quad stretches to target flexibility, incorporating sliding motions to challenge your balance and range of motion.

In this lesson, you will deepen your flexibility by focusing on movements that stretch key areas like the hips, quads, hamstrings, and spine. You’ll start with kneeling stretches that incorporate sliding motions to gently extend your range of motion in the hips and thighs.

In this lesson, you will focus on building strength and stability through a series of progressive mobility exercises. The routine starts with dynamic plank sliders to engage the core and improve shoulder stability.

In this lesson, you will focus on deepening your flexibility with a series of progressively challenging stretches. The routine begins with block-assisted holds to increase hamstring and hip flexibility while maintaining balance and control.

In this lesson, you will focus on refining control and increasing the depth of your mobility exercises. The routine begins with long lunges transitioning into hanuman stretches to lengthen and strengthen the hamstrings and hip flexors.

In this lesson, you will focus on deepening flexibility while refining your control and alignment. The routine begins with long lunge holds transitioning into hanuman stretches to lengthen the hamstrings and open the hips.

In this lesson, you will focus on mastering advanced mobility movements that challenge your flexibility, strength, and control. The routine begins with plank sliders using the top of the foot to engage your core and improve shoulder stability.

In this final week, you will focus on achieving deeper stretches and holding advanced positions to maximize your flexibility gains. The routine begins with block-assisted front slider holds to lengthen the hip flexors and hamstrings while maintaining balance.

The final assessment is your opportunity to reflect on the progress you’ve made throughout the course. By comparing your before and after photos, you’ll be able to see the full scope of your transformation—from improved flexibility and mobility to reduced discomfort and increased ease in movement.

Now that you've completed the course, the final forward fold assessment allows you to see the full impact of your flexibility training. Your hamstrings, lower back, and hips should feel significantly more open, and your depth in the forward fold should have improved. Look back at your initial photo to see just how much progress you've made—your hard work has paid off!

Your final squat assessment serves as a celebration of your strength and mobility progress. By now, you should feel more confident in a deep squat position, with improved hip and ankle flexibility. Reviewing your first assessment photo will highlight how much progress you’ve made in control, depth, and comfort in this essential movement.

In the final assessment, you’ll see the full results of your consistent flexibility training. Your wheel pose should feel stronger, deeper, and more controlled than in the beginning. Looking back at your initial assessment photo will show how much your mobility has transformed, and you can take pride in your ability to move with greater ease and confidence.

Take a moment to reflect on how far you’ve come—from your initial assessment to now, you’ve built greater strength, control, and confidence in your body. Whether it’s deeper stretches, better posture, or reduced discomfort in daily movements, your progress is something to be proud of. Keep moving, keep stretching, and most importantly, enjoy the freedom and ease you’ve gained.