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. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 56s
3. 02 Cat–Cow“Move from the tailbone first” 1m 10s
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” 1m 10s
8. 05 Downward-Facing Dog“Hips up and back” 1m 10s
9. 06 Low Lunge“Hips forward and down” 1m 12s
10. 07 Mountain Pose“Root down to rise up” 57s
11. 08 Standing Side Bend“Up before over” 57s
12. 09 Half Forward Fold“Lengthen, don't lift” 57s
13. 10 Standing Forward Fold“Hinge from the hips” 57s
14. 11 Warrior II“Front knee tracks the little-toe side” 57s
15. 12 Triangle Pose“Reach out before you reach down” 57s
16. 13 Mountain Pose“Root down to rise up” 57s
17. 14 Standing Side Bend“Up before over” 57s
18. 15 Half Forward Fold“Lengthen, don't lift” 1m
19. Cool down
20. 16 Gentle Seated Twist“Inhale tall, exhale turn” 1m 10s
21. 17 Bound Angle Pose“Sit tall first, fold second” 1m 11s
22. Rest
23. 18 Corpse Pose“Let the floor hold you” 1m 41s