Morning Yoga for Mobility

You do not need to arrive on the mat feeling flexible or fully awake. Begin with an easy seat, notice your breath and let the first few movements be small. Use the first few poses to find a pace you can stay with. Pause when you need more time to change position. When you reach Corpse Pose, let the floor support you for 1 minute before you sit up.

The sequence

1. Arrive
2. 01 Easy Seat“Lift from the crown, not the chest” 1m
3. 02 Cat–Cow“Move from the tailbone first” 48s
4. Move
5. 03 Tabletop“Push the floor away” 48s
6. 04 Downward-Facing Dog“Hips up and back” 48s
7. 05 Mountain Pose“Root down to rise up” 44s
8. 06 Standing Side Bend“Up before over” 44s
9. 07 Half Forward Fold“Lengthen, don't lift” 44s
10. 08 Standing Forward Fold“Hinge from the hips” 44s
11. 09 Warrior II“Front knee tracks the little-toe side” 44s
12. 10 Triangle Pose“Reach out before you reach down” 44s
13. 11 Gentle Seated Twist“Inhale tall, exhale turn” 36s
14. 12 Bound Angle Pose“Sit tall first, fold second” 36s
15. Rest
16. 13 Corpse Pose“Let the floor hold you” 1m