Morning Mobility

Ten minutes to feel better — hips, spine, and shoulders.

10 minutesGentlebeginnerNeeds: Mat

This is the fuller morning practice for days when you have ten minutes: it takes every major joint through its range once — spine in all directions, hips front and back, shoulders overhead — without demanding strength or flexibility you don't have at 7 a.m.

It pairs naturally with the printable morning card; after a week you won't need either.

The sequence

  1. 1
    Cat–Cow (Marjaryasana–Bitilasana)
    Cat–CowMarjaryasana–Bitilasana

    8 slow rounds

  2. 2
    Child's Pose (Balasana)
    Child's PoseBalasana

    5 breaths

  3. 3
    Downward-Facing Dog (Adho Mukha Svanasana)
    Downward-Facing DogAdho Mukha Svanasana

    5 breaths

  4. 4
    Low Lunge (Anjaneyasana)
    Low LungeAnjaneyasana

    5 breaths per side

    Back knee down; hands on the front thigh or the floor.

  5. 5
    Standing Forward Fold (Uttanasana)
    Standing Forward FoldUttanasana

    5 breaths

  6. 6
    Upward Salute (Urdhva Hastasana)
    Upward SaluteUrdhva Hastasana

    3 rounds with the breath

  7. 7
    Standing Side Bend (Indudalasana)
    Standing Side BendIndudalasana

    3 breaths per side

  8. 8
    Tree Pose (Vrksasana)
    Tree PoseVrksasana

    5 breaths per side

    Toes can stay on the floor kickstand-style.

Breath

Match movement to breath in cat–cow, then keep that same pace for everything after.

To finish

Stand in Mountain for a few breaths and notice the difference from ten minutes ago.

Prints clean — pin it where you'll practice.

Where this fits

For feeling energized · flexible — works home, hotel.