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Welcome To The Yoga Prehab® Self-Assessment Tool

In just 5 minutes, the Yoga Prehab® Self-Assessment Tool pinpoints your biggest wellness needs—whether it’s mobility, stress relief, gut health, or strength—and recommends the best course of action for you.

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Hi! Before we start, what's your name?

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Where should we send your custom results + wellness plan? ^*

🔒 You're in safe hands. Your email is only used to send your personalized results and wellness tips from Yoga Prehab® — never shared or sold.

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What’s your top priority right now for your body or health? ^*

Relieve Pain

Improve Mobility & Flexibility

Increase Strength

Fix My Posture

Lose Weight Safely

Sleep Better

Reduce Stress & Cortisol Overload

Improve Gut Health

Create A Morning Routine

All The Above!

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Which part of your body needs the most support right now? ^*

(choose one main area)

Feet & Ankles

Knees

Hips

Back (Upper, Mid, or Lower)

Neck and Shoulders

Hands, Wrists, or Elbow

Gut or Digestion Issues

Sleep (falling asleep, staying asleep, waking up tired)

Stress & Cortisol Overload

I’m not dealing with anything specific — just want to feel better

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How would you describe your current fitness or exercise routine? ^*

Beginner – I rarely work out

Getting Back Into It – I used to be consistent but fell off

Intermediate – I move my body a few times a week

Advanced – I exercise regularly and stay active

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Are you currently dealing with any of the following issues? ^*

Arthritis

Spine or Disc Issues

Joint Pain or Inflammation

Artificial Joint(s)

Muscle Weakness or Loss

Stiffness or Limited Mobility

Chronic Soreness or Fatigue in Muscles

Gut Issues

Stress or Mental Health Challenges

Sleep Problems or Insomnia

Low Energy or Constant Fatigue

Something else? Feel free to share

I’m not experiencing any of these

Several of the above

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Got it! What else are you experiencing that we didn’t cover?

(Feel free to share anything that’s been bothering you—physically, emotionally, or otherwise.)

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What’s your age range? ^*

We ask this so we can better match your needs — different age groups often have different mobility and recovery goals.

20-29

30-39

40-49

50-59

60-69

70+

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Have you had any previous injuries or surgeries? ^*

Yes

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Thanks for sharing. Would you like to tell me more?

(You can include the type of injury or surgery, and how it’s affected your movement.)

* Don’t worry—many of our programs are post-rehab friendly and designed with safety in mind.

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Are you currently working with a doctor or physical therapist for an injury or condition? ^*

Yes

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Would you like to share what you're currently working on with them?

(Totally optional—just helps me guide you toward a program that’s safe and supportive.)

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How is this issue affecting your daily life right now?

(Choose all that apply, then select 'Next')

I wake up feeling stiff, sore, or in pain

I can’t move like I used to — it’s frustrating

I avoid activities I used to enjoy

I worry things will get worse as I age

I feel stuck and unsure what to do next

All of the above

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How are these challenges impacting your energy and overall well-being?

(Choose all that apply, then select 'Next')

I wake up tired even after a full night of sleep

I feel anxious, wired, or overstimulated throughout the day

My mood and patience are all over the place

I have trouble falling asleep or staying asleep

I’m constantly running on empty

All of the above

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What’s been the hardest part about dealing with this?

(Choose all that apply, then select 'Next')

I’ve tried everything and nothing seems to work

I feel like my body is working against me

My confidence has taken a hit

It’s starting to affect my relationships and mental health

It’s starting to make me feel hopeless or defeated

All of the above

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Anything else you’d like me to know before I generate your personalized program?

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Let's help your feet!

Since you mentioned you have pain & discomfort in your feet, I'd recommend you start with the Foot Freedom course.

Your feet are the foundation of every step you take! This program rebuilds foot strength, enhances proprioception (body awareness), and improves joint mobility to support pain-free movement.

Using targeted foot-strengthening drills, fascia release techniques, and ankle stability exercises, you’ll activate underused muscles, reduce tension, and regain natural movement patterns.

Perfect for anyone dealing with foot pain, plantar fasciitis, bunions, or stiff ankles—so you can walk, run, and move without discomfort!

Bonus: By improving foot strength and alignment, you’ll also reduce stress on your knees and hips—supporting better balance and full-body movement.

Learn More + Get Started →

Let's help your knees!

As you mentioned you have pain & discomfort in your knees, I'd recommend you start with my Knee Reset for Pain + Stiffness course.

This program is designed to restore proper knee function by strengthening the surrounding muscles, improving joint mobility, and reducing compensatory movement patterns.

Using a combination of physical therapy-based activation drills, controlled mobility exercises, and gentle strength-building techniques, you'll improve knee stability, reduce inflammation, and enhance shock absorption.

Perfect for those recovering from injuries, managing chronic knee discomfort, or looking to prevent long-term joint wear and tear—so you can move with confidence and ease!

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's help your hips!

You mentioned you have pain & discomfort in your hips, I'd recommend you start with my Hip Reset for Pain + Stiffness course.

Whether you're dealing with hip impingement, tight hip flexors, or pinching in the front of the hip, this course helps restore space in the joint and re-establish smooth, pain-free movement.

This program focuses on decompressing the hip joint, improving circulation, and retraining neuromuscular patterns to restore full mobility.

Through evidence-based mobility drills, targeted strengthening, and deep-release techniques, you’ll activate underused muscles while relieving excessive tension in overworked areas.

Perfect for desk workers, athletes, and anyone struggling with hip stiffness, sciatica, or lower back pain.

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's fix your core strength!

As you mentioned you have pain & discomfort in your lower back, I'd recommend you start with the 11-Day Core Restore course.

This program focuses on activating your transverse abdominis (TVA), diaphragm, and pelvic floor—the foundational muscles responsible for core stability and spinal support.

You'll also improve breathing mechanics and pelvic floor function, making this ideal for rebuilding strength post-injury or after hormonal shifts that affect core stability.

Through a combination of targeted core activation drills, mobility exercises, and breathwork, you’ll strengthen your core from the inside out, improving balance, flexibility, and pain-free movement.

Ideal for anyone recovering from injury, dealing with lower back discomfort, or wanting to build a stronger, more resilient core without crunches or high-impact moves!

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's fix your back!

Over 57,000 students have used this proven program to relieve chronic back pain, improve posture, and move freely again — without aggressive adjustments or risky movements.

As you mentioned you have pain & discomfort in your lower back, I'd recommend you start with my 14 Day Spinal Reset course.

Using physical therapy-based mobility drills, targeted core activation, and gentle decompression techniques, you’ll release tension, strengthen postural muscles, and improve spinal flexibility.

This program is perfect for anyone suffering from chronic back pain, tech neck, or stiffness from prolonged sitting. Expect to move better, stand taller, and feel more energized in just 15 minutes a day!

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's help you get flexible!

As you mentioned you'd like to improve mobility + flexibility, I'd recommend you start with my Overcoming Body Stiffness course.

Over 64,000 people have used this program to regain flexibility, ease stiffness, and move without discomfort.

This course combines physical therapy-based mobility drills, active stretching, and nervous system rebalancing techniques to help you release tight muscles, improve circulation, and enhance joint mobility from your feet to your head.

Whether you’re struggling with morning stiffness, limited range of motion, or feeling locked up from stress or inactivity, this program will help you feel looser, lighter, and more mobile in just two weeks!

This is especially powerful for those who feel stiff all over, have trouble getting out of bed easily, or feel like their body has “tightened up” over time.

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's help your neck + shoulders!

As you mentioned you have pain & discomfort in your shoulders and neck, I'd recommend you start with my Spinal Reset for Neck + Shoulder Pain course.

This program is designed to release chronic tension, improve posture, and restore pain-free movement in your neck and shoulders.

Using physical therapy-based mobility drills, targeted muscle activation, and myofascial release techniques, you’ll rebalance overworked muscles, relieve compression in the spine, and eliminate stiffness caused by poor posture, tech neck, or stress.

Perfect for anyone suffering from daily neck pain, tight shoulders, or tension headaches—so you can move freely and feel your best!

Perfect for anyone feeling “weighed down” by tension, working long hours at a desk, or constantly rubbing their neck and shoulders just to get through the day.

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's help your hands + wrists!

As you mentioned you have pain & discomfort in your hands and wrists, I'd recommend you start with my Desk Yoga course.

Hours of typing, texting, and desk work can lead to wrist pain, carpal tunnel symptoms, and upper body stiffness.

This program focuses on targeted hand, wrist, and forearm stretches, nerve glides, and mobility drills to reduce strain, restore flexibility, and prevent overuse injuries.

Perfect for remote workers, office professionals, and anyone experiencing wrist discomfort, hand fatigue, or upper body stiffness—so you can work pain-free and move with ease!

Bonus: It also includes neck, shoulder, lower back, and posture-focused exercises to counteract tech neck and slouched sitting.

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Start your mornings right!

As you don't have any pain & discomfort (lucky you!), I'd suggest you start with my 10 Minute Morning Mobility + Meditation Course.

Mornings set the tone for the rest of your day! This course blends evidence-based mobility exercises and Theta brainwave meditations to help you wake up your body, improve circulation, and reset your nervous system.

The movement portion releases tight joints, improves posture, and relieves tension, while the science-backed guided theta meditation targets your subconscious to calm mental chatter, enhance focus, and prime yourself for a stress-free day.

Perfect for anyone who wants to ditch morning grogginess, feel more energized, and create a sustainable morning wellness habit!

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's detox your cortisol!

As you mentioned, you'd like to relieve stress, reset your nervous system, and sleep better, I'd recommend starting with the Cortisol Detox Meditations course.

Chronic stress keeps your cortisol levels high, disrupts sleep, and leaves you feeling drained.

This program combines 10 minute Theta brainwave meditations (AM) to rewire stress responses and Delta deep-recovery meditations (PM) to calm your nervous system and enhance deep rest. (14 total meditations)

Designed to stop the cycle of stress-driven burnout, improve emotional balance, and restore natural energy levels, this course is perfect for anyone who feels constantly on edge, overwhelmed, or running on empty.

Experience true relaxation, better sleep, and a lasting sense of calm—without relying on caffeine or willpower!

If you’ve ever said “I’m so tired but I can’t turn off my brain,” this course was made for you.

Learn More + Get Started →

Let's help you lose weight safely!

As you mentioned you wanted to lose weight safely, I'd recommend you take my low-impact 30 Day Total Body Makeover Course.

This comprehensive, joint-safe program is designed to help you burn fat, build strength, and improve overall fitness without high-impact movements.

It blends High-Intensity Interval Training (HIIT), yoga-based mobility, and a plant-based nourishment plan to support sustainable weight loss while protecting your joints.

🔥 Low-Impact HIIT Workouts – Boosts metabolism & promotes fat loss without putting excessive strain on your knees, back, or joints.

🧘‍♂️ Yoga-Based Mobility & Strength Training – Enhances flexibility, builds core strength, and reduces stiffness for a pain-free body.

🥗 Anti-Inflammatory, Plant-Based Nutrition Plan – A carefully curated 50+ recipe meal plan that supports digestion, balances hormones, and promotes long-term fat loss.

🔥 Designed for real bodies with real limitations, this plan meets you where you are — so you can get stronger, leaner, and feel more energized without the risk of injury.

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's help you build strength!

As you mentioned you wanted to build strength safely, I'd recommend you take my low-impact 30 Day Total Body Makeover Course.

This comprehensive, joint-safe program is designed to help you burn fat, build strength, and improve overall fitness without high-impact movements.

It blends High-Intensity Interval Training (HIIT), yoga-based mobility, and a plant-based nourishment plan to support sustainable weight loss while protecting your joints.

🔥 Low-Impact HIIT Workouts – Boosts metabolism & promotes fat loss without putting excessive strain on your knees, back, or joints.

🧘‍♂️ Yoga-Based Mobility & Strength Training – Enhances flexibility, builds core strength, and reduces stiffness for a pain-free body.

🥗 Anti-Inflammatory, Plant-Based Nutrition Plan – A carefully curated 50+ recipe meal plan that supports digestion, balances hormones, and promotes long-term fat loss.

🔥 Perfect for those who want an effective, science-backed approach to safe strength gain, increased energy, and a total body transformation—without risking injury!

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's fix your sleep!

As you mentioned you want to improve your sleep, I'd recommend you take the Sleep Reset: Gentle Stretches to Restore Your Sleep Cycle Course.

Quality sleep is directly linked to nervous system regulation, hormone balance, and cellular repair.

This program integrates scientifically backed movement and brainwave entrainment techniques to help you transition out of a stress state (sympathetic dominance) and into deep restorative sleep (parasympathetic activation).

Guided Delta Wave Meditations – Delta brainwaves are the slowest, deepest brainwave state linked to sleep, healing, and memory processing.

Gentle Myofascial Release & Mobility Stretches – Targeted mobility drills and passive stretching reset the nervous system, improve circulation, and enhance melatonin production.

😴 Finally, a system that gently prepares your body and mind for the deep rest you’ve been craving.

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's fix your gut!

As you mentioned you want to improve your gut health, I'd recommend you take the Yoga Detox for Gut Health Course.

Your gut, often referred to as the "second brain," plays a crucial role in digestion, immune function, mood regulation, and overall vitality.

This program uses yoga-based movements, breathwork, and deep twists to stimulate digestion, reduce bloating, and support natural detoxification.

Paired with the Follow Your Gut Food Guide, expert dietary insights, and the Food, Mood, Poop Journal, you’ll learn how to restore gut balance naturally.

Perfect for anyone struggling with sluggish digestion, bloating, or brain fog—helping you feel lighter, energized, and in sync with your body

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's cleanse your energy!

As you mentioned you want to cleanse your energy, I'd recommend you take the 7 Day Chakra Cleanse Course.

Chronic stress keeps the nervous system in overdrive, disrupting energy flow and emotional balance.

This program combines chakra-focused yoga, breathwork, and guided meditation to activate the parasympathetic nervous system, stimulate the vagus nerve, and restore deep relaxation.

Each session helps clear stored tension, reset the body’s natural rhythms, and promote lasting calm.

Aromatherapy enhances the process, using essential oils to influence the limbic system and regulate emotions..

If you’re feeling emotionally heavy, scattered, or stuck in overdrive, this program helps you reconnect to your body and calm your nervous system from the inside out.

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's fix your posture!

As you mentioned you want to work on your posture, I'd recommend you first start with the Posture Reset Course.

Poor posture doesn’t just affect how you look—it impacts breathing, circulation, joint health, and even energy levels.

This program is designed to realign your spine, release tension, and strengthen the deep stabilizing muscles that support proper posture.

Using a blend of physical therapy-based mobility drills, core activation, and gentle spinal resets, you’ll retrain your body to sit, stand, and move with ease.

Perfect for anyone dealing with tech neck, rounded shoulders, lower back pain, or daily stiffness, this course helps you break bad posture habits.

And you'll feel taller, lighter, and more open — without forceful adjustments or rigid braces.

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

Let's get you moving safely!

As you mentioned you struggle with age-related issues like arthritis, muscle weakness or loss, and joint issues, I'd recommend you first start with the Chair Yoga to Eliminate Daily Aches + Pains Course.

If the floor feels like the enemy, this is your safe, seated solution to feeling better every day.

Whether you’re dealing with stiff joints, chronic pain, or limited mobility, this program offers gentle, seated movements designed to improve circulation, release tension, and restore range of motion...in as little as 10 minutes.

Using a combination of therapeutic stretches, breathwork, and guided mobility exercises, you'll unlock tight muscles and reduce discomfort—without needing to get on the floor.

Perfect for anyone looking for a simple, effective way to move more, feel better, and stay active at any age!

🎁 GET 10% OFF | Use coupon code: WELCOME10

Learn More + Get Started →

The Yoga Prehab® Membership is perfect for you. Here's why...

If you’re dealing with multiple issues like stiffness, pain, decreased strength, or stress, you need more than just a single course—you need a comprehensive solution.

The Yoga Prehab® Membership gives you unlimited access to 20+ doctor-approved, over 100+ joint-safe workouts, guided mobility plans, and strength-building programs designed to help you move better, feel stronger, and stay pain-free.

With expert-led routines, personalized healing roadmaps, and new content added regularly — you’ll never have to guess what your body needs again.

Learn More + Start Your 14 Day Trial →