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. Arrive
2. 01 Easy Seat“Lift from the crown, not the chest” 1m
3. 02 Cat–Cow“Move from the tailbone first” 56s
4. Move
5. 03 Tabletop“Push the floor away” 56s
6. 04 Downward-Facing Dog“Hips up and back” 56s
7. 05 Low Lunge“Hips forward and down” 57s
8. 06 Mountain Pose“Root down to rise up” 45s
9. 07 Standing Side Bend“Up before over” 45s
10. 08 Half Forward Fold“Lengthen, don't lift” 45s
11. 09 Standing Forward Fold“Hinge from the hips” 45s
12. 10 Warrior II“Front knee tracks the little-toe side” 45s
13. 11 Triangle Pose“Reach out before you reach down” 45s
14. 12 Mountain Pose“Root down to rise up” 45s
15. 13 Standing Side Bend“Up before over” 45s
16. 14 Half Forward Fold“Lengthen, don't lift” 53s
17. 15 Gentle Seated Twist“Inhale tall, exhale turn” 56s
18. 16 Bound Angle Pose“Sit tall first, fold second” 56s
19. Rest
20. 17 Corpse Pose“Let the floor hold you” 1m 30s