Free class

A 12-minute posture and mobility routine, free!

A daily routine designed to help you feel less stiff and more open throughout your entire body.

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Free when you create a MoveMindful account · No card required

Seated cross-legged on a mat, bending to the side with a dowel held overhead
12 minOne routine, start to finish. Short enough to do today.
Press playFollow along using simple household items as props.
FreeNo card, no subscription. Yours to come back to anytime.

Twelve minutes, and your body will thank you.

Loosen what feels stiff

Gentle movement through the neck, shoulders and spine — the places that stiffen first when you spend the day sitting in a chair.

Just press play and follow along

No plan to follow, no sequence to remember. You'll be guided through every movement from beginning to end.

Work at your own range

Move within a comfortable, pain-free range of motion. Go as far as your body wants to go today, and no further.

Lying back over a foam roller, reaching a dowel overhead to open the chest
What you'll need

A mat, a dowel or broomstick, and either a foam roller or a folded blanket or towel.

Ayla Sarnoff
Your instructor

Ayla Sarnoff

For over a decade, Ayla has helped thousands of people improve their posture, mobility, strength, and balance so they can move through life with greater freedom and ease.

Ayla is the creator of the Therapeutic Yoga Method and founder of Clarity of Heart Yoga Studio in Sedona, AZ. Her mission is to help people transform their posture, strength, mobility and balance. Her method makes it possible for people of all ages, abilities, and levels of fitness to safely discover their body’s full potential.

Ayla teaches adults ranging in age from 30 to 85 in her studio every day, giving her firsthand experience adapting movement for different bodies, abilities, and stages of life. She created this short routine with some of the most effective movements she teaches in the studio so you can practice from the comfort of your home and experience the benefits firsthand.

Twelve minutes is all it takes.

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This class offers general movement instruction and is not medical advice, diagnosis, or treatment. Consult a qualified professional before beginning, particularly if you are pregnant, injured, or managing a medical condition. Stop any movement that causes pain.