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” 56s
3. 02 Cat–Cow“Move from the tailbone first” 56s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 2 rounds 2m 30s
   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. ☀ Sun Salutation B19 movements · one breath each 1m 55s
   1. Exhale Mountain
   2. Inhale Chair
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Warrior I
   9. Exhale Knees-down lower
   10. Inhale Cobra
   11. Exhale Downward-Facing Do...
   12. Inhale Warrior I
   13. Exhale Knees-down lower
   14. Inhale Cobra
   15. Exhale Downward-Facing Do...
   16. Inhale Step forward
   17. Exhale Forward Fold
   18. Inhale Chair
   19. Exhale Mountain
7. Flow
8. ≈ Ashtanga flow12 poses · 25s each 5m
   1. Tabletop
   2. Downward-Facing Do...
   3. Low Lunge
   4. Mountain Pose
   5. Standing Side Bend
   6. Half Forward Fold
   7. Standing Forward F...
   8. Warrior II
   9. Triangle Pose
   10. Mountain Pose
   11. Standing Side Bend
   12. Half Forward Fold
9. Cool down
10. 06 Gentle Seated Twist“Inhale tall, exhale turn” 56s
11. 07 Bound Angle Pose“Sit tall first, fold second” 56s
12. Rest
13. 08 Corpse Pose“Let the floor hold you” 1m 51s