Morning Mobility — 10 Minute Flow

Start your day by waking up your joints, breath, and energy. This short sequence helps ease stiffness, improve circulation, and set a steady rhythm for the day ahead. All levels welcome.

1. Seated Breath (1 minute) — Sit tall, close your eyes, and take slow breaths in and out. Let your shoulders relax.
2. Neck Rolls (1 minute) — Gently roll your head side to side, forward and back, easing into each direction.
3. Cat-Cow (1 minute) — On hands and knees, alternate arching and rounding your back with your breath.
4. Spinal Balance (1 minute) — Extend opposite arm and leg, hold for 2–3 breaths, then switch sides.
5. Low Lunge with Side Stretch (2 minutes) — Step one foot forward, drop the back knee. Inhale arms up, exhale lean gently to the side. Switch after 1 minute.
6. Standing Forward Fold to Half Lift (1 minute) — From standing, fold forward. Inhale to half lift, exhale fold again. Repeat a few rounds.
7. Gentle Twists (2 minutes) — Seated or standing, twist gently side to side with breath, lengthening the spine on inhale, rotating on exhale.
8. Standing Mountain Pose (1 minute) — Finish tall, feet grounded, palms together. Set an intention for your day.

Tip: Pair this with a glass of water or tea before diving into your day.