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. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 45s
3. 02 Cat–Cow“Move from the tailbone first” 39s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each 1m 44s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
6. Flow
7. 04 Tabletop“Push the floor away” 39s
8. 05 Downward-Facing Dog“Hips up and back” 39s
9. 06 Mountain Pose“Root down to rise up” 36s
10. 07 Standing Side Bend“Up before over” 36s
11. 08 Half Forward Fold“Lengthen, don't lift” 36s
12. 09 Standing Forward Fold“Hinge from the hips” 36s
13. 10 Warrior II“Front knee tracks the little-toe side” 36s
14. 11 Triangle Pose“Reach out before you reach down” 36s
15. Cool down
16. 12 Gentle Seated Twist“Inhale tall, exhale turn” 29s
17. 13 Bound Angle Pose“Sit tall first, fold second” 29s
18. Rest
19. 14 Corpse Pose“Let the floor hold you” 1m