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” 54s
3. 02 Cat–Cow“Move from the tailbone first” 1m 36s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 2 rounds 3m 28s
   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 45s
8. 05 Downward-Facing Dog“Hips up and back” 1m 45s
9. 06 Low Lunge“Hips forward and down” 1m 45s
10. 07 Mountain Pose“Root down to rise up” 55s
11. 08 Standing Side Bend“Up before over” 55s
12. 09 Half Forward Fold“Lengthen, don't lift” 55s
13. 10 Standing Forward Fold“Hinge from the hips” 55s
14. 11 Warrior II“Front knee tracks the little-toe side” 55s
15. 12 Triangle Pose“Reach out before you reach down” 55s
16. 13 Mountain Pose“Root down to rise up” 55s
17. 14 Standing Side Bend“Up before over” 55s
18. 15 Half Forward Fold“Lengthen, don't lift” 55s
19. 16 Standing Forward Fold“Hinge from the hips” 55s
20. 17 Warrior II“Front knee tracks the little-toe side” 55s
21. 18 Triangle Pose“Reach out before you reach down” 55s
22. 19 Mountain Pose“Root down to rise up” 55s
23. 20 Standing Side Bend“Up before over” 58s
24. Cool down
25. 21 Gentle Seated Twist“Inhale tall, exhale turn” 1m 45s
26. 22 Bound Angle Pose“Sit tall first, fold second” 1m 45s
27. Rest
28. 23 Corpse Pose“Let the floor hold you” 2m 24s