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. Let familiar poses be chances to listen rather than push. You can pause the timer, take a rest and rejoin when you are ready. When you reach Corpse Pose, let the floor support you for 2 minutes 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” 1m 16s
4. Move
5. 03 Tabletop“Push the floor away” 1m 16s
6. 04 Downward-Facing Dog“Hips up and back” 1m 16s
7. 05 Low Lunge“Hips forward and down” 1m 18s
8. 06 Mountain Pose“Root down to rise up” 1m 2s
9. 07 Standing Side Bend“Up before over” 1m 2s
10. 08 Half Forward Fold“Lengthen, don't lift” 1m 2s
11. 09 Standing Forward Fold“Hinge from the hips” 1m 2s
12. 10 Warrior II“Front knee tracks the little-toe side” 1m 2s
13. 11 Triangle Pose“Reach out before you reach down” 1m 2s
14. 12 Mountain Pose“Root down to rise up” 1m 2s
15. 13 Standing Side Bend“Up before over” 1m 2s
16. 14 Half Forward Fold“Lengthen, don't lift” 1m 5s
17. 15 Gentle Seated Twist“Inhale tall, exhale turn” 1m 16s
18. 16 Bound Angle Pose“Sit tall first, fold second” 1m 17s
19. Rest
20. 17 Corpse Pose“Let the floor hold you” 2m