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. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 1m 7s
3. 02 Cat–Cow“Move from the tailbone first” 1m 7s
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 flow20 poses · 25s each · 3 rounds 25m
   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
   18. Half Forward Fold
   19. Standing Forward F...
   20. Warrior II
9. Cool down
10. 06 Gentle Seated Twist“Inhale tall, exhale turn” 1m 7s
11. 07 Bound Angle Pose“Sit tall first, fold second” 1m 7s
12. Rest
13. 08 Corpse Pose“Let the floor hold you” 5m 27s