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 combining dynamic movements with strength and flexibility training. The routine includes alternating lunges with overhead block holds to build lower body strength and stability while improving shoulder mobility.

In this lesson, you will focus on deepening your flexibility, particularly in your hips, hamstrings, and back. The routine includes deep lunge twists using blocks to open the hips and improve spinal rotation, followed by a seated forward fold to lengthen the hamstrings.

In this lesson, you will focus on mastering lower body mobility through targeted movements that increase hip and ankle flexibility, while improving overall strength and stability.

In this lesson, you will explore a combination of active and passive stretches designed to deepen your flexibility while strengthening your muscles in elongated positions. The routine includes deep lunge stretches using blocks to help open up your hips and improve hip alignment.

In this lesson, you will work on enhancing the connection between your upper and lower body to create smoother, more fluid movements.

In this lesson, you will focus on deep stretches to enhance flexibility in your hips, ankles, and lower back. The routine begins with a quad and hip flexor stretch using blocks for support, allowing you to sink deeper while maintaining proper alignment.

In this lesson, you will focus on deepening your control and increasing your range of motion with movements that target flexibility and stability in the hips, shoulders, and lower back.

In this lesson, you will focus on deep, targeted stretches to enhance flexibility in your hips, hamstrings, and lower back.

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.