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” 1m 3s
3. 02 Cat–Cow“Move from the tailbone first” 1m 3s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each 1m 15s
   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. ≈ Ashtanga flow8 poses · 25s each 3m 20s
   1. Tabletop
   2. Downward-Facing Do...
   3. Mountain Pose
   4. Standing Side Bend
   5. Half Forward Fold
   6. Standing Forward F...
   7. Warrior II
   8. Triangle Pose
8. Cool down
9. 05 Gentle Seated Twist“Inhale tall, exhale turn” 1m 3s
10. 06 Bound Angle Pose“Sit tall first, fold second” 1m 3s
11. Rest
12. 07 Corpse Pose“Let the floor hold you” 1m 13s