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. A longer practice gives you space to settle. Keep a little effort in reserve so the last part feels as unhurried as the first. When you reach Corpse Pose, let the floor support you for 3 minutes before you sit up.

The sequence

1. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 52s
3. 02 Cat–Cow“Move from the tailbone first” 52s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 5 rounds 6m 15s
   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 · 2 rounds 3m 50s
   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 flow17 poses · 25s each 7m 5s
   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
   13. Standing Forward F...
   14. Warrior II
   15. Triangle Pose
   16. Mountain Pose
   17. Standing Side Bend
9. Sun Salutation
10. ☀ Sun Salutation B19 movements · one breath each · 3 rounds 5m 45s
    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
11. Cool down
12. 07 Gentle Seated Twist“Inhale tall, exhale turn” 52s
13. 08 Bound Angle Pose“Sit tall first, fold second” 52s
14. Rest
15. 09 Corpse Pose“Let the floor hold you” 3m 37s