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” 51s
3. 02 Cat–Cow“Move from the tailbone first” 51s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 6 rounds 6m 30s
   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. ≈ Vinyasa flow20 poses · 20s each · 4 rounds 26m 40s
   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
8. Moon Salutation
9. ☾ Moon Salutation17 movements · one breath each · 2 rounds 3m
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Crescent
   4. Exhale Crescent
   5. Exhale Goddess
   6. Inhale Star
   7. Exhale Triangle
   8. Exhale Pyramid
   9. Inhale Low Lunge
   10. Exhale Garland squat
   11. Inhale Low Lunge
   12. Exhale Pyramid
   13. Exhale Triangle
   14. Inhale Star
   15. Exhale Goddess
   16. Inhale Upward Salute
   17. Exhale Mountain
10. Cool down
11. 06 Gentle Seated Twist“Inhale tall, exhale turn” 51s
12. 07 Bound Angle Pose“Sit tall first, fold second” 51s
13. Rest
14. 08 Corpse Pose“Let the floor hold you” 5m 26s