Get the Viral 7-Minute Yoga & Mobility Routine.

What Is the 7-Minute Yoga & Mobility Program?

This quick and effective sequence combines basic yoga stretches with mobility exercises that free up the joints, stretch tight muscles and improve body awareness. Think of it like a rapid reset for your:

• Neck and shoulders

• Hips and hamstrings

• Spine and lower back

All in less than 10 minutes — no equipment necessary, mat optional.

Why It Went Viral

The routine took off because it solves a problem so many of us have: stiffness from sitting and stress. It has gained fame on TikTok and Instagram for being:

• Beginner-friendly

• Visually easy to follow

• Quick but effective

• No-fuss (no yoga pants or perfect form required)

And the best part? You feel better instantly.

Benefits You Can Expect

• Reduced (lower-back, hip) pain

• Improved posture and alignment of the spine

• Better blood flow and clear mind flooded my system

• Higher overall levels of energy

• Easier into workouts — or deeper sleep at night

How to Get Started

You don’t need to be a yogi. Just:

• Get the workout on your preferred platform, like a virtual personal training app (search “7-Minute Yoga Mobility”)

• Press play and listen and read along

• Make it part of your morning routine, afternoon break or wind down drop

Pro tip: Combine it with deep breathing for even more mindfulness.