Morning Yoga for Mobility
A longer morning practice that returns to standing stretches and the warrior poses, with time to settle at the end.
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
- Warm up
-
01
Easy Seat“Lift from the crown, not the chest”
55s
-
02
Cat–Cow“Move from the tailbone first”
2m 41s
- Sun Salutation
-
Sun Salutation A11 movements · one breath each · 3 rounds 5m 12s
-
Exhale
Mountain
-
Inhale
Upward Salute
-
Exhale
Forward Fold
-
Inhale
Halfway Lift
-
Exhale
Knees-down lower
-
Inhale
Cobra
-
Exhale
Downward-Facing Do...
-
Inhale
Step forward
-
Exhale
Forward Fold
-
Inhale
Rise
-
Exhale
Mountain
-
- Flow
-
04
Tabletop“Push the floor away”
2m 41s
-
05
Downward-Facing Dog“Hips up and back”
2m 41s
-
06
Low Lunge“Hips forward and down”
2m 43s
-
07
Mountain Pose“Root down to rise up”
1m 9s
-
08
Standing Side Bend“Up before over”
1m 9s
-
09
Half Forward Fold“Lengthen, don't lift”
1m 9s
-
10
Standing Forward Fold“Hinge from the hips”
1m 9s
-
11
Warrior II“Front knee tracks the little-toe side”
1m 9s
-
12
Triangle Pose“Reach out before you reach down”
1m 9s
-
13
Mountain Pose“Root down to rise up”
1m 9s
-
14
Standing Side Bend“Up before over”
1m 9s
-
15
Half Forward Fold“Lengthen, don't lift”
1m 9s
-
16
Standing Forward Fold“Hinge from the hips”
1m 9s
-
17
Warrior II“Front knee tracks the little-toe side”
1m 9s
-
18
Triangle Pose“Reach out before you reach down”
1m 9s
-
19
Mountain Pose“Root down to rise up”
1m 9s
-
20
Standing Side Bend“Up before over”
1m 9s
-
21
Half Forward Fold“Lengthen, don't lift”
1m 9s
-
22
Standing Forward Fold“Hinge from the hips”
1m 9s
-
23
Warrior II“Front knee tracks the little-toe side”
1m 20s
- Cool down
-
24
Gentle Seated Twist“Inhale tall, exhale turn”
2m 41s
-
25
Bound Angle Pose“Sit tall first, fold second”
2m 42s
- Rest
-
26
Corpse Pose“Let the floor hold you”
3m
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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