Morning Yoga for Mobility
Begin the day with seated breathing, Cat–Cow and a few standing stretches, then take a short rest.
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. Keep it simple. Let each movement be small enough that you can breathe comfortably. When you reach Corpse Pose, let the floor support you for 45 seconds before you sit up.
The sequence
- Warm up
-
01
Easy Seat“Lift from the crown, not the chest”
28s
-
02
Cat–Cow“Move from the tailbone first”
32s
- Flow
-
03
Tabletop“Push the floor away”
32s
-
04
Mountain Pose“Root down to rise up”
39s
-
05
Standing Side Bend“Up before over”
39s
- Cool down
-
06
Half Forward Fold“Lengthen, don't lift”
39s
-
07
Gentle Seated Twist“Inhale tall, exhale turn”
31s
- Rest
-
08
Corpse Pose“Let the floor hold you”
1m
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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Other 5-minute practices
All practicesDesk Yoga Reset
Step away from the screen for seated twists, Cat–Cow and standing stretches, ending with a short floor rest.
Evening Yoga to Wind Down
Put the day down with seated folds, Child’s Pose and Legs Up the Wall before a brief rest.
Floor Yoga for Back and Hips
Stay on the mat for Cat–Cow, Child’s Pose, Sphinx and Cobra, followed by a reclined twist and rest.