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. Where a pose returns, notice what has changed without assuming you need to go further. Take a comfortable version and stay with your breath. When you reach Corpse Pose, let the floor support you for 4 minutes and 30 seconds 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” 2m 57s
4. Move
5. 03 Tabletop“Push the floor away” 2m 57s
6. 04 Downward-Facing Dog“Hips up and back” 2m 57s
7. 05 Low Lunge“Hips forward and down” 3m
8. 06 Mountain Pose“Root down to rise up” 1m 16s
9. 07 Standing Side Bend“Up before over” 1m 16s
10. 08 Half Forward Fold“Lengthen, don't lift” 1m 16s
11. 09 Standing Forward Fold“Hinge from the hips” 1m 16s
12. 10 Warrior II“Front knee tracks the little-toe side” 1m 16s
13. 11 Triangle Pose“Reach out before you reach down” 1m 16s
14. 12 Mountain Pose“Root down to rise up” 1m 16s
15. 13 Standing Side Bend“Up before over” 1m 16s
16. 14 Half Forward Fold“Lengthen, don't lift” 1m 16s
17. 15 Standing Forward Fold“Hinge from the hips” 1m 16s
18. 16 Warrior II“Front knee tracks the little-toe side” 1m 16s
19. 17 Triangle Pose“Reach out before you reach down” 1m 16s
20. 18 Mountain Pose“Root down to rise up” 1m 16s
21. 19 Standing Side Bend“Up before over” 1m 16s
22. 20 Half Forward Fold“Lengthen, don't lift” 1m 16s
23. 21 Standing Forward Fold“Hinge from the hips” 1m 16s
24. 22 Warrior II“Front knee tracks the little-toe side” 1m 28s
25. 23 Gentle Seated Twist“Inhale tall, exhale turn” 2m 57s
26. 24 Bound Angle Pose“Sit tall first, fold second” 2m 58s
27. Rest
28. 25 Corpse Pose“Let the floor hold you” 4m 30s