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. You have a full hour to practise, with familiar poses returning along the way. Keep your attention on how you feel, and take an extra rest whenever you need it. When you reach Corpse Pose, let the floor support you for 6 minutes before you sit up.

The sequence

1. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 54s
3. 02 Cat–Cow“Move from the tailbone first” 3m 33s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 5 rounds 8m 40s
   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. 04 Tabletop“Push the floor away” 3m 33s
8. 05 Downward-Facing Dog“Hips up and back” 3m 33s
9. 06 Low Lunge“Hips forward and down” 3m 35s
10. 07 Mountain Pose“Root down to rise up” 1m 8s
11. 08 Standing Side Bend“Up before over” 1m 8s
12. 09 Half Forward Fold“Lengthen, don't lift” 1m 8s
13. 10 Standing Forward Fold“Hinge from the hips” 1m 8s
14. 11 Warrior II“Front knee tracks the little-toe side” 1m 8s
15. 12 Triangle Pose“Reach out before you reach down” 1m 8s
16. 13 Mountain Pose“Root down to rise up” 1m 8s
17. 14 Standing Side Bend“Up before over” 1m 8s
18. 15 Half Forward Fold“Lengthen, don't lift” 1m 8s
19. 16 Standing Forward Fold“Hinge from the hips” 1m 8s
20. 17 Warrior II“Front knee tracks the little-toe side” 1m 8s
21. 18 Triangle Pose“Reach out before you reach down” 1m 8s
22. 19 Mountain Pose“Root down to rise up” 1m 8s
23. 20 Standing Side Bend“Up before over” 1m 8s
24. 21 Half Forward Fold“Lengthen, don't lift” 1m 8s
25. 22 Standing Forward Fold“Hinge from the hips” 1m 8s
26. 23 Warrior II“Front knee tracks the little-toe side” 1m 8s
27. 24 Triangle Pose“Reach out before you reach down” 1m 8s
28. 25 Mountain Pose“Root down to rise up” 1m 8s
29. 26 Standing Side Bend“Up before over” 1m 8s
30. 27 Half Forward Fold“Lengthen, don't lift” 1m 8s
31. 28 Standing Forward Fold“Hinge from the hips” 1m 8s
32. 29 Warrior II“Front knee tracks the little-toe side” 1m 9s
33. Cool down
34. 30 Gentle Seated Twist“Inhale tall, exhale turn” 3m 33s
35. 31 Bound Angle Pose“Sit tall first, fold second” 3m 34s
36. Rest
37. 32 Corpse Pose“Let the floor hold you” 3m