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. There is room to notice how each side feels. Choose a smaller movement whenever it helps you breathe more easily. When you reach Corpse Pose, let the floor support you for 1 minute and 30 seconds before you sit up.

The sequence

1. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 54s
3. 02 Cat–Cow“Move from the tailbone first” 50s
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” 50s
8. 05 Downward-Facing Dog“Hips up and back” 50s
9. 06 Low Lunge“Hips forward and down” 51s
10. 07 Mountain Pose“Root down to rise up” 40s
11. 08 Standing Side Bend“Up before over” 40s
12. 09 Half Forward Fold“Lengthen, don't lift” 40s
13. 10 Standing Forward Fold“Hinge from the hips” 40s
14. 11 Warrior II“Front knee tracks the little-toe side” 40s
15. 12 Triangle Pose“Reach out before you reach down” 40s
16. 13 Mountain Pose“Root down to rise up” 40s
17. 14 Standing Side Bend“Up before over” 40s
18. 15 Half Forward Fold“Lengthen, don't lift” 47s
19. Cool down
20. 16 Gentle Seated Twist“Inhale tall, exhale turn” 50s
21. 17 Bound Angle Pose“Sit tall first, fold second” 50s
22. Rest
23. 18 Corpse Pose“Let the floor hold you” 1m 14s