Morning Yoga Flow

Grounding sequence to open hips, lengthen the posterior chain, and wake up the spine.

1. Child Pose

   3 sets

   1 reps

   30s rest

2. Cat pose

   3 sets

   10 reps

   30s rest

3. Downward Facing Dog Adho Mukha Svanasana

   3 sets

   1 reps

   30s rest

4. Standing Forward Bend Uttanasana

   3 sets

   1 reps

   30s rest

5. Warrior Pose I Virabhadrasana I

   3 sets

   1 reps

   30s rest

6. Chair Pose I Utkatasana I

   3 sets

   1 reps

   30s rest

7. Bridge Pose Setu Bandhasana

   3 sets

   1 reps

   30s rest

8. Fish Pose Matsyasana

   3 sets

   1 reps

   30s rest

Low-impact holds to build joint-friendly strength with mindful breathing.

1. Hero Pose Virasana

   3 sets

   1 reps

   30s rest

2. Hands to Feet Pada Hastasana

   3 sets

   1 reps

   30s rest

3. Downward Facing Dog Adho Mukha Svanasana

   3 sets

   1 reps

   30s rest

4. Stand Spread Leg Forward Fold

   3 sets

   1 reps

   30s rest

5. Garland Pose Malasana

   3 sets

   1 reps

   30s rest

6. Warrior Pose I Virabhadrasana I

   3 sets

   1 reps

   30s rest

7. Bridge Pose Setu Bandhasana

   3 sets

   1 reps

   30s rest

8. Child Pose

   3 sets

   1 reps

   30s rest

A soothing flow emphasizing hamstrings, hips, and gentle back opening.

1. Cat pose

   3 sets

   10 reps

   30s rest

2. Standing Forward Bend Uttanasana

   3 sets

   1 reps

   30s rest

3. Spread Leg Forward Fold Upavista Konasana

   3 sets

   1 reps

   30s rest

4. Wide legged Forward Bend Prasarita Padottanasana

   3 sets

   1 reps

   30s rest

5. Chair Pose I Utkatasana I

   3 sets

   1 reps

   30s rest

6. Warrior Pose I Virabhadrasana I

   3 sets

   1 reps

   30s rest

7. Bridge Pose Setu Bandhasana

   3 sets

   1 reps

   30s rest

8. Fish Pose Matsyasana

   3 sets

   1 reps

   30s rest

9. Child Pose

   3 sets

   1 reps

   30s rest