Morning yoga flow

How the session works

1. 1 Roll out a mat first thing, with a little space around you.
2. 2 Press start. The app names each pose, runs both sides, and previews what's next.
3. 3 Move gently — you're warming up, not pushing — and link movement to breath.
4. 4 It runs 10 to 15 minutes; a great way to start the day.

The moves

• Cat–cow 40s

  Move with your breath — arch on the inhale, round on the exhale.

• Low lunge 30s · each side

  Front knee over ankle, sink the hips, lift the chest.

• Downward-facing dog 35s

  Hips up and back, long spine, heels reaching toward the floor.

• Warrior II 30s · each side

  Front knee over ankle, arms reaching long, gaze over the front hand.

• Triangle pose 30s · each side

  Long sides of the waist, hand to the shin, top arm to the sky.

• Standing forward fold 25s

  Hinge at the hips, soft knees, let your head hang.

• Mountain pose 15s

  Stand tall, feet rooted, crown lifting — breathe.

What it's good for

• Mobilises a stiff morning spine and opens the hips and legs.
• No equipment and low intensity — easy to do before the day starts.
• Leaves you looser, warmer and more awake in about ten minutes.

The evidence. Gentle morning movement eases the stiffness that builds overnight and improves how freely you move through the day; consistency matters more than intensity.

Safety

• Move within a comfortable range and ease out of any pose that pinches or sends pain into a joint. Use the gentler option — bent knees, knees-down chaturanga, a hand on the shin — whenever you need it.
• Yoga is generally safe but isn't medical advice — check with a clinician first if you're pregnant or managing a back, neck, joint or blood-pressure condition.

Frequently asked questions

Is it good to do yoga in the morning?

Yes — gentle morning yoga eases overnight stiffness, wakes up the spine and hips, and can lift your mood and energy for the day. Keep it low intensity, especially before you're warm.

What yoga should I do in the morning?

A gentle flow that mobilises the spine (cat-cow), opens the hips (lunges, Warrior II) and stretches the sides (triangle), finishing with a fold. That's exactly this routine.

How long should a morning yoga routine be?

Even 10 minutes is plenty to wake up the body. This flow runs 10 to 15 minutes; do a single pass or repeat your favourite parts.