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    Morning Yoga Flow

    Morning Yoga Flow

    Yoga & Mobility
    Beginner
    3 routines

    A gentle, beginner-friendly yoga series focused on mobility, balance, and relaxation. Ideal for home practice.

    Routines

    Day 1 — Foundation Flow

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

    Beginner
    35 mins
    53 Kcal
    Child Pose

    Child Pose

    3 sets
    1 reps
    30s rest
    Cat pose

    Cat pose

    3 sets
    10 reps
    30s rest
    Downward Facing Dog Adho Mukha Svanasana

    Downward Facing Dog Adho Mukha Svanasana

    3 sets
    1 reps
    30s rest
    Standing Forward Bend Uttanasana

    Standing Forward Bend Uttanasana

    3 sets
    1 reps
    30s rest
    Warrior Pose I Virabhadrasana I

    Warrior Pose I Virabhadrasana I

    3 sets
    1 reps
    30s rest
    Chair Pose I Utkatasana I

    Chair Pose I Utkatasana I

    3 sets
    1 reps
    30s rest
    Bridge Pose Setu Bandhasana

    Bridge Pose Setu Bandhasana

    3 sets
    1 reps
    30s rest
    Fish Pose Matsyasana

    Fish Pose Matsyasana

    3 sets
    1 reps
    30s rest

    Day 2 — Gentle Strength & Balance

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

    Beginner
    35 mins
    40 Kcal
    Hero Pose Virasana

    Hero Pose Virasana

    3 sets
    1 reps
    30s rest
    Hands to Feet Pada Hastasana

    Hands to Feet Pada Hastasana

    3 sets
    1 reps
    30s rest
    Downward Facing Dog Adho Mukha Svanasana

    Downward Facing Dog Adho Mukha Svanasana

    3 sets
    1 reps
    30s rest
    Stand Spread Leg Forward Fold

    Stand Spread Leg Forward Fold

    3 sets
    1 reps
    30s rest
    Garland Pose Malasana

    Garland Pose Malasana

    3 sets
    1 reps
    30s rest
    Warrior Pose I Virabhadrasana I

    Warrior Pose I Virabhadrasana I

    3 sets
    1 reps
    30s rest
    Bridge Pose Setu Bandhasana

    Bridge Pose Setu Bandhasana

    3 sets
    1 reps
    30s rest
    Child Pose

    Child Pose

    3 sets
    1 reps
    30s rest

    Day 3 — Flexibility & Calm

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

    Beginner
    40 mins
    58 Kcal
    Cat pose

    Cat pose

    3 sets
    10 reps
    30s rest
    Standing Forward Bend Uttanasana

    Standing Forward Bend Uttanasana

    3 sets
    1 reps
    30s rest
    Spread Leg Forward Fold Upavista Konasana

    Spread Leg Forward Fold Upavista Konasana

    3 sets
    1 reps
    30s rest
    Wide legged Forward Bend Prasarita Padottanasana

    Wide legged Forward Bend Prasarita Padottanasana

    3 sets
    1 reps
    30s rest
    Chair Pose I Utkatasana I

    Chair Pose I Utkatasana I

    3 sets
    1 reps
    30s rest
    Warrior Pose I Virabhadrasana I

    Warrior Pose I Virabhadrasana I

    3 sets
    1 reps
    30s rest
    Bridge Pose Setu Bandhasana

    Bridge Pose Setu Bandhasana

    3 sets
    1 reps
    30s rest
    Fish Pose Matsyasana

    Fish Pose Matsyasana

    3 sets
    1 reps
    30s rest
    Child Pose

    Child Pose

    3 sets
    1 reps
    30s rest
    Back to Yoga & Mobility

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