10‑Minute Morning Grounding Flow

A short, breath‑led flow is enough to wake your joints, brighten focus, and set a steady tone. Begin in Child’s Pose for five slow breaths; feel the belly expand into the thighs. Come to Tabletop and move through six rounds of Cat‑Cow, matching inhale to Cow and exhale to Cat. Tuck the toes, lift to Down Dog; pedal the knees and lengthen the back body for five breaths. Step the right foot forward into Low Lunge, arms up; exhale to Half Splits, folding over the front leg. Flow between Lunge and Half Splits twice, then switch sides. Walk to the top of the mat, Half Lift on inhale, Forward Fold on exhale, rise to Mountain and take three slow Half Sun Salutations (Ardha Surya Namaskar). Add a gentle Chair for three breaths, then Fold. Return to the mat and finish with Supine Figure‑Four (each side) and a one‑minute Savasana. Move with kindness: ease first, depth later. If balance wobbles, keep a hand on a wall or chair. Ten consistent minutes most mornings beats one long