Posture & Mobility Reset

5-Day Posture and Mobility Reset

Five follow-along 12-minute routines designed to help you feel less stiff, stand taller, and move with more freedom.

One-time payment · Yours to keep · Only 12 minutes a day

Lying on the back with knees bent, arms sweeping open along the floor
12 minEach routine takes 12 minutes, start to finish.
Press playFollow along. No equipment needed.
Start todayNothing to schedule. Start with the first one right away.
One timeFull access. No subscription. Yours to keep.

Modern life makes your body stiff. The right movement can help you feel like yourself again.

Long periods of sitting and screen time can leave your body feeling stiff, achy, and restricted. This 5-Day Reset is designed to counteract common sedentary patterns and help your body move more freely. Each routine has a specific focus, progressing from targeted mobility and strength to coordinated full-body movement.

Each routine only takes 12 minutes.

Your 5-Day Posture & Mobility Reset

No equipment needed — just a folded blanket or towel.

Day 1: Posture Foundations

Day 1: Posture Foundations

12 min

Gentle hip and neck movements to release tension and improve mobility, then we'll work to activate and strengthen the muscles along the back of the body that support a more upright, balanced posture.

Day 2: Core & Hip Support

Day 2: Core & Hip Support

12 min

Create space through the hips while strengthening the core and improving control around the pelvis, building a more stable foundation for better posture.

Day 3: Reversing Rounded Shoulders

Day 3: Reversing Rounded Shoulders

11 min

Open the chest and improve shoulder mobility with targeted movements that help counteract slouching and make a more upright posture feel natural.

Day 4: Move Your Spine in all Directions

Day 4: Move Your Spine in all Directions

11 min

Move your spine through flexion, extension, side bending, and rotation to improve mobility, ease stiffness, and help your entire back feel less restricted.

Day 5: Full Body Freedom

Day 5: Full Body Freedom

11 min

Bring everything together with dynamic movements that mobilize the shoulders, move the spine, open the hips, and help your entire body move with greater freedom and ease.

A routine you’ll actually stick with.

Short enough to repeat

Each routine takes just 12 minutes, making it easier to fit movement into your day and return to it regularly.

Just press play and follow along.

No complicated plans or wondering what to do next. Each routine guides you through every movement from beginning to end.

Stretch, strengthen, and move better.

Build mobility, postural strength, and deepen your mind-body connection while working within a comfortable, pain-free range of motion.

Lying with the hips supported on a folded blanket, hugging one knee in while the other leg extends diagonally upward

Better posture isn’t something you force. It’s something you build through mobility, strength, and awareness.

Ayla Sarnoff
Your teacher

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 the Posture & Mobility Reset by organizing the most effective movements she teaches in the studio into five simple, follow-along routines you can practice from the comfort of your home.

Over a decadeof teaching experience
Thousandsof students taught
Ages 30–85in her studio

Here’s what Ayla’s students have to say:

“My flexibility has greatly improved, my aches and pains are gone, and my mobility has increased from these classes.”
Sherry DunneSherry Dunne
“My back no longer aches, the change in movement has been amazing. I look forward to going to class every day.”
Michelle StoorMichelle Stoor
“This method is unlike any other yoga or movement. It’s what I’ve been looking for in a practice for a long time.”
Amy Eck-HenryAmy Eck-Henry

What We’ll Work On Together:

Forward head posture and “tech neck”

Mobilize the neck and upper back while strengthening the deep muscles that help support your head in better alignment.

Rounded shoulders and a tight chest

Open the chest and front of the shoulders while strengthening the muscles that support and stabilize your shoulder blades.

A stiff or rounded upper back

Restore movement through the thoracic spine so standing taller, reaching, and rotating feel easier.

Limited shoulder and overhead mobility

Improve shoulder and shoulder-blade mobility so reaching overhead feels smoother and less restricted.

Weak postural and core muscles

Build strength and control through the core, back, and stabilizing muscles that support better posture.

Tight hips and lower-back stiffness

Mobilize the hips and pelvis to help everyday movements like standing, walking, and bending feel less stiff.

12 minutes is all it takes. Start today.

Five routines, yours to keep. Full access, no subscription.
Start today and feel the difference.

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This program 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.